NEW WORKOUTS

NEW WORKOUTS

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NEW WORKOUTS
  • 30 & 60 Minute Full Body Unilateral Metcon Workout - HERO #021
    30 & 60 Minute Full Body Unilateral Metcon Workout - HERO #021
    4 items

    30 & 60 Minute Full Body Unilateral Metcon Workout - HERO #021

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 828
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - Standing Twists
    03 - Good Morning Squats
    04 - S2S Cossack Threaders
    05 - OH Rev Lunges
    06 - Step-Up Swing Kicks

    01 - In &...

  • TRY THIS WORKOUT FOR BENCHMARKS
    32:22
    TRY THIS WORKOUT FOR BENCHMARKS

    TRY THIS WORKOUT FOR BENCHMARKS

    TESTING FOR REAL-WORLD BENCHMARKS

    Hey fam 👋
    I’m putting together the guide for the Fitness Age Test, and I could really use your help.

    Most of the existing “average” numbers for these exercises come from lab testing, military data, or idealized populations with a lot of self-reported results. T...

  • 30 & 60 Minute Hi-Low Abs Full Body Strength Workout - HERO #020
    30 & 60 Minute Hi-Low Abs Full Body Strength Workout - HERO #020
    4 items

    30 & 60 Minute Hi-Low Abs Full Body Strength Workout - HERO #020

    4 items

    Equipment Needed: Dumbbells + Mat + Wall
    Level: Advanced
    Calories Burned: 813
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - BW Thruster Taps
    03 - Windmill Sweeps
    04 - Cossack Threaders
    05 - Inchworms
    06 - Beast Mode Threaders

    01 - Clea...

  • 30 Minute Standing Lower Body Strength Scan - ALL LEVELS #010
    30 Minute Standing Lower Body Strength Scan - ALL LEVELS #010
    2 items

    30 Minute Standing Lower Body Strength Scan - ALL LEVELS #010

    2 items

    Equipment Needed: Dumbbells + Mat + Wall
    Level: Intermediate
    Calories Burned: 401
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - L2R BW Squats
    03 - OH Side Lunge Taps
    04 - S2S Hurdle Steps
    05 - Good Morning Calves
    06 - The Windmill
    07 - S...

  • 30 & 60 Minute Strength, Conditioning & Power Workout for Runners - HERO #019
    30 & 60 Minute Strength, Conditioning & Power Workout for Runners - HERO #019
    4 items

    30 & 60 Minute Strength, Conditioning & Power Workout for Runners - HERO #019

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 973
    Weights Used: 20lbs [9kg]
    Intervals: 40/20 (Strength) 30/12 (Cardio)

    Workout Breakdown:

    Warm-up
    01 - Pogo Hops
    02 - Hacky Tap Hops
    03 - Jumping Jacks
    04 - S2S Hero Tap Lunges
    05 - Butt Kicks
    06 - 1-2 Step-Over Squat...

  • 30 Minute Standing Full Body High Low Abs Strength - ALL LEVELS #009
    30 Minute Standing Full Body High Low Abs Strength - ALL LEVELS #009
    2 items

    30 Minute Standing Full Body High Low Abs Strength - ALL LEVELS #009

    2 items

    Equipment Needed: Dumbbells
    Level: Intermediate
    Calories Burned: 397
    Weights Used: 15-20lbs [6.8-9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Side Lunge Windmills
    03 - Standing Ab Twists
    04 - BW U-Squat Lunges
    05 - Sweeping Windmill
    06 - Step-Up Swing Kicks

    01 ...

  • 30 Minute 4000 Steps Walking Workout with Weights
    30 Minute 4000 Steps Walking Workout with Weights
    2 items

    30 Minute 4000 Steps Walking Workout with Weights

    2 items

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 485
    Weights Used: 3lbs [1.4kg]
    Intervals: 30/15

    Workout Breakdown:

    01 - Shoulder Roll March
    02 - Slow Curl Press March
    03 - S2S Barn Door Press
    04 - Hi-Low DB Squat March
    05 - DB Reach Drive Step-Ups
    06 - DB Hi-Low Ice Skat...

  • 30 & 60 Minute Triple-Double Time Legs Strength + Abs - HERO #018
    30 & 60 Minute Triple-Double Time Legs Strength + Abs - HERO #018
    4 items

    30 & 60 Minute Triple-Double Time Legs Strength + Abs - HERO #018

    4 items

    Equipment Needed: Dumbbells + Mat + Wall + Elevation
    Level: Advanced
    Calories Burned: 773
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 30-45-60-40-40

    Workout Breakdown:

    Warm-up
    01 - OH Side Lunge Taps
    02 - S2S GRND Squat Walk Calves
    03 - OH Rev Lunge Swings
    04 - Kang Squats
    05 - Ham Scoops
    06 - ...

  • 30 Minute Intermediate No Equipment HIIT Cardio - ALL LEVELS #008
    30 Minute Intermediate No Equipment HIIT Cardio - ALL LEVELS #008
    2 items

    30 Minute Intermediate No Equipment HIIT Cardio - ALL LEVELS #008

    2 items

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 402
    Weights Used: None
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Soft Butt Kicks
    02 - Jumping Jacks
    03 - Open Gate Hips
    04 - Windmill T-Taps
    05 - S2S Squats
    06 - Ham Scoop Swings

    01 - 2-Station Sprints
    02 - S2S S...

  • 30 & 60 Minute Upper Body Push Pull Power Workout - HERO #017
    30 & 60 Minute Upper Body Push Pull Power Workout - HERO #017
    4 items

    30 & 60 Minute Upper Body Push Pull Power Workout - HERO #017

    4 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 704
    Weights Used: 15-35lbs [6.8-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Wide Arm Swings
    03 - The Windmill
    04 - Inchworms
    05 - Alt Kick-Out Threaders
    06 - Alt Side Stretch

    01 - S2S Arnold P...

  • 30 MIN Level-Up: Push-Ups Practice Workout - ALL LEVELS #007
    30 MIN Level-Up: Push-Ups Practice Workout - ALL LEVELS #007
    2 items

    30 MIN Level-Up: Push-Ups Practice Workout - ALL LEVELS #007

    2 items

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 272
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Wrist Circles
    02 - Paint the Fence
    03 - Hugs & Loves
    04 - Pot Stirs L
    05 - Pot Stirs R
    06 - Patty Cake Wrists
    07 - Wrist Stretch

    01 ...

  • 30 & 60 Minute Standing Light Weight Metcon HIIT Workout - HERO #016
    30 & 60 Minute Standing Light Weight Metcon HIIT Workout - HERO #016
    2 items

    30 & 60 Minute Standing Light Weight Metcon HIIT Workout - HERO #016

    2 items

    Equipment Needed: Light Dumbbells
    Level: Advanced
    Calories Burned: 942
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - BW Thruster Taps
    03 - Side Lunge ADD Swings L
    04 - Side Lunge ADD Swings R
    05 - Big Shoulder Swings
    06 - The Windmill

    01 -...

  • 30 Minute Standing Intermediate One Dumbbell Workout - ALL LEVELS #006
    30 Minute Standing Intermediate One Dumbbell Workout - ALL LEVELS #006
    2 items

    30 Minute Standing Intermediate One Dumbbell Workout - ALL LEVELS #006

    2 items

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 408
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Clap Pull Step-Backs
    02 - S2S Cactus Squats
    03 - Standing Twists
    04 - Sweeping Windmills
    05 - Side Lunge Squats L
    06 - Side Lunge Squats R
    07 ...

  • 30 Minute New Year's Resolution Workout (2026)
    30 Minute New Year's Resolution Workout (2026)
    2 items

    30 Minute New Year's Resolution Workout (2026)

    2 items

    Equipment Needed: Light Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 469
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Clock Strike Twists
    03 - S2S Ham Tap Squats
    04 - Standing Twists
    05 - OH Rev Lunges
    06 - Kang Squats
    07 - Step-Up...

  • 30 Minute Intermediate Lower Body Workout - ALL LEVELS #005
    30 Minute Intermediate Lower Body Workout - ALL LEVELS #005
    2 items

    30 Minute Intermediate Lower Body Workout - ALL LEVELS #005

    2 items

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 367
    Weights Used: 15-25lbs [6.8-11.34kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kick Pull-Backs
    02 - S2S GRND Squat Walks
    03 - OH Rev Lunges
    04 - Windmill Sweeps
    05 - OH Side Lunge Taps
    06 - Wall Leg Swings L...

  • 30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004
    30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004
    2 items

    30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004

    2 items

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 314
    Weights Used: 15-25lbs [6.8-11.34kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - 1-2 Step-Over Squats
    03 - Standing Twists
    04 - The Windmill
    05 - Rainbow Swing Knees
    06 - OH Rev Lunges

    01 - ...

  • 30 Minute Easy Walking Cardio Workout (4000 Steps)
    30 Minute Easy Walking Cardio Workout (4000 Steps)
    2 items

    30 Minute Easy Walking Cardio Workout (4000 Steps)

    2 items

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 468
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - Sunrise Steps
    03 - Dbl Side Step Claps
    04 - L2R Wall Push Steps
    05 - Hi-Low Double Dutch Squats
    06 - Down-Front-Roof Raisers
    07 - S2S GRND...

  • 30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003
    30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003
    2 items

    30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003

    2 items

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 422
    Weights Used: 10-15lbs [4.5-6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - In & Out Ab March Twists
    02 - Standing Twists
    03 - S2S Hurdle Steps
    04 - Side Lunge Taps
    05 - OH -Twist Good Mornings
    06 - Wall Leg Swi...

  • 30 Minute Upper Body Double-Pump (No Push-Ups) - ALL LEVELS #002
    30 Minute Upper Body Double-Pump (No Push-Ups) - ALL LEVELS #002
    2 items

    30 Minute Upper Body Double-Pump (No Push-Ups) - ALL LEVELS #002

    2 items

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 293
    Weights Used: 10-25lbs [4.5-11.3kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Hold
    02 - S2S Cactus Arm Press
    03 - Shoulder Swings
    04 - BW TYAs
    05 - Modified Sun Flow
    06 - Pin The Needle
    07 - Side Stretch

    0...

  • 30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001
    30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001
    2 items

    30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001

    2 items

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 400
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Standing Twists
    03 - 1-2 Step-Over Squats
    04 - OH Rev Lunges
    05 - The Windmill
    06 - Cossack Threaders
    07 - Ham Scoop Sw...

  • ALL LEVELS - Intermediate Workout Program (Endless)
    ALL LEVELS - Intermediate Workout Program (Endless)
    2 seasons

    ALL LEVELS - Intermediate Workout Program (Endless)

    2 seasons

    Meet ALL LEVELS - our truly intermediate-intensity program, designed to meet you exactly where you are:
    - Just 30 minutes per day
    - 5 days per week
    - Light to medium weights only
    - No jumping or minimal impact
    - Plus beginner-friendly modifications throughout

    These workouts are intense in just t...

  • 15 Minute Extended Full Body Cool Down Stretch - GIFTMAS Day 24
    15 Minute Extended Full Body Cool Down Stretch - GIFTMAS Day 24
    2 items

    15 Minute Extended Full Body Cool Down Stretch - GIFTMAS Day 24

    2 items

    Equipment Needed: No Equipment + Mat
    Level: Beginner
    Calories Burned: 101
    Weights Used: Non
    Intervals: 25sec

    Workout Breakdown:

    01 - Hug & Hold
    02 - Wide Arm Swings
    03 - Standing Twists
    04 - Alt Standing Side Stretch
    05 - Windmill Sweeps
    06 - Bent Triangle Twists
    07 - L2R Ham Walks
    08 - Circul...

  • 20 Minute Floor-Only Full Body Strength Workout - GIFTMAS Day 23
    20 Minute Floor-Only Full Body Strength Workout - GIFTMAS Day 23
    2 items

    20 Minute Floor-Only Full Body Strength Workout - GIFTMAS Day 23

    2 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 250
    Weights Used: 15-20lbs [6.8-9kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - Kneeling Clean Thrust Press
    02 - Kneeling Halo Core Twists
    03 - Kneeling Power Lunge Cleans L
    04 - ISO Glutes Pull-Over Th...

  • 40 Minute Christmas Themed HIIT Workout with Weights
    40 Minute Christmas Themed HIIT Workout with Weights
    2 items

    40 Minute Christmas Themed HIIT Workout with Weights

    2 items

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 646
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - In & Out Jack Ropes
    02 - Sleigh Pull Butt Kicks
    03 - Spin Top Twists
    04 - Stocking Stuffers L
    05 - Stocking Stuffers R
    06 - Ham Scoop Swings

    01 -...

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