Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 535

Metcon Workout Breakdown:

Warm-up

01 - Hero Tap Burpees L
02 - Switch Drop Squats
03 - Hero Tap Burpees R
04 - S2S Press Jack Hustles
05 - Twist Lunge Snatch L
06 - Push-up Flings
07 - Twist Lunge Snatch R
08 - Row Low S...

Equipment Needed: No Equipment Needed
Level: Intermediate
Calories Burned: 424

Workout Breakdown:

Warm-up

01 - Base Step
02 - 1-2-3 Pause Sprints
03 - S2S Push Off Step
04 - 180 Brisk March
05 - Alt Step Jacks
06 - S2S Grab Shot Hops L
07 - In & Out Step Crunch L
08 - V-Dash Sprints L
09 - ...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 455

Workout Breakdown:

Warm-up

01 - Mud Skip Sprints
02 - Spring Cleans
03 - Spring Hop Lunges
04 - Earthworms
05 - Clockwork Swings L
06 - F2B Inchworm Grab Hops
07 - Clockwork Swings R
08 - 180 Fly Sprints
09 - Gardener Ro...

Equipment Needed: No Equipment
Level: Advanced
Calories Burned: 491

Workout Breakdown:

Warm-up

01 - Hammer Sprints
02 - Swing Kick Jab Taps L
03 - Skater Tap Hops
04 - Swing Kick Jab Taps R
05 - S2S Hook Knee Shuffle
06 - Rainbow Swing Kicks
07 - Side V-Jab Sprints L
08 - ISO Bullet Kicks L...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 449

Workout Breakdown:

Warm-up

01 - Overhead Fly Sprints
02 - ISO DB Press Jacks
03 - Dbl Hustle Tap Hops L
04 - Dbl Push Pike-Backs
05 - Overhead Fly Sprints
06 - ISO DB Press Jacks
07 - Dbl Hustle Tap Hops R
08 - Dbl Push ...

Equipment Needed: No Equipment
Level: Advanced
Calories Burned: 477

Workout Breakdown:

Warm-up

01 - Standing Scarecrow Crunch L
02 - Dbl Hustle Tap Knee Crunch L
03 - Quick Burpee Step-Ups
04 - Standing Scarecrow Crunch R
05 - Dbl Hustle Tap Knee Crunch R
06 - Knee-Drive Inchworms
07 - S2S ...

Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 432

Workout Breakdown:

Warm-up

01 - Inchworm Hop-Overs
02 - Prisoner Sprints
03 - Side Lunge Cross Kicks L
04 - F2B Dodge Squat Knees
05 - Side Lunge Cross Kicks R
06 - Fast Feet Sprawls
07 - Dbl Push Pike-Backs
08 - Dbl ...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 345

Workout Breakdown:

Warm-up

01 - Rev Lunge Curl Press
02 - Side Back Pulse Lunge L
03 - Lawn Mores L
04 - Pike-Back Push-ups
05 - Side Back Pulse Lunge R
06 - Lawn Mores R
07 - Renegade Push-ups
08 - High Low Goblet S...

Equipment Needed: No Equipment Needed
Level: Intermediate
Calories Burned: 403

Workout Breakdown:

Warm-up

01 - Butt Kicks
02 - S2S Butt Kick Hops
03 - Wide Butt Kicks
04 - Light Jog
05 - S2S Hurdle Sprints
06 - Relay Sprints
07 - Alt Step Jacks
08 - Tri-Switch Jacks
09 - Switch Jack March
1...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 365

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - Rev Lunge Curl Hops
03 - Push-up Knees
04 - Side Drop Hops L
05 - Inchworm Jacks
06 - Side Drop Hops R
07 - RDL Pulse Press
08 - Half Whole Skaters L
09 - Booty ...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 414

Workout Breakdown:

Warm-up

01 - Dbl Pump Uppercuts
02 - F2B Pick-up Squats
03 - Dbl Hustle Tap Knees
04 - Dive-Bombers
05 - Half Fly Sprints
06 - RDL Step-Backs
07 - Prisoner Tap Squats
08 - Overhead Stack Squats
09 ...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 312

Workout Breakdown:

Warm-up

01 - L2R Goblet Squats
02 - Half & Half Push
03 - F2B Pulse Squat Walks
04 - Pike-Back Push
05 - W-Curls
06 - Side Lunge Pass
07 - Side Step Curls
08 - Side Pulse Squats
09 - ISO Kneeling S...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 404

Workout Breakdown:

Warm-up

01 - Jack Attack Combo
02 - Dbl Swing Knee Holds
03 - Alt Down Strike Drives
04 - Renegade Thrusts
05 - Side V-Jab Sprints L
06 - Halo Lunge Hops L
07 - Side V-Jab Sprints R
08 - Halo Lunge...

Equipment Needed: Butt Bands/ Mini Bands
Level: Intermediate
Calories Burned: 382

Workout Breakdown:

Warm-up

01 - Base Step
02 - S2S Push Off Step
03 - Strike-up Step
04 - Back Pull Step
05 - Dbl Side Knee Step
06 - Toe Tap Step L
07 - Dbl Side Knee Step
08 - Toe Tap Step R
09 - S2S Front J...

Equipment Needed: Dumbbells + Mat
Level: EXTREME
Calories Burned: 1463

Workout Breakdown:

Warm-up

01 - Level-Up Jugglers
02 - Halo Lunge Hops L
03 - F2B Pick-up Squats
04 - Halo Lunge Hops R
05 - Devil Press Ladders
06 - Sprinter Abs
07 - Signal Sprints
08 - In & Out Liberty Swings L
09 - O...

Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 235

Workout Breakdown:

Warm-up

01 - LRB DB Curls
02 - Lawn Press L
03 - Kneeling Stack & Hold
04 - Hi-Low Goblet Squats
05 - Sumo Deadlifts
06 - DB Hip Thrusts
07 - Modified Bicycles
08 - L2R A-Tap Crunch
09 - Side Plank Thr...

Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 377

Workout Breakdown:

Warm-up

01 - Sprinter Hop Jacks
02 - Halo Lunge Hops L
03 - Inchworm Push-ups
04 - Halo Lunge Hops R
05 - Hater Sprints
06 - Mod Renegade Push
07 - Switch Jacks
08 - RDL Pulse Press
09 - S...

Equipment Needed: Dumbbells + Yoga Block + Mat
Level: Advanced
Calories Burned: 416

Workout Breakdown:

Warm-up

01 - 30 - Switch Drop Squats
02 - 45 - Booty Builders
03 - 60 - Devil Press Step-Ups
04 - 45 - Side Step Curls
05 - 45 - Lunge-Mower Switches
06 - 30 - Pike-Tap Push
07 - 45 - U-Sq...

Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 880

Workout Breakdown:

Warm-up

01 - Hook Knee Shuffle
02 - Toe Tap Swings
03 - ISO Leg Drive Burpees L
04 - ISO DB Push Press L
05 - 180 Hook Sprints
06 - ISO Leg Drive Burpees R
07 - ISO DB Push Press R
08 - Side Lu...

Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 290

Workout Breakdown:

Warm-up

01 - Shoulder Tap Walk-Outs
02 - Tri-Switch Rows
03 - Back Fly Curl Press
04 - 1-2 Squat Drops
05 - Booty Builders L
06 - Mechanic Squats
07 - Hi-Low Angel Crunch
08 - Behind the B...

Equipment Needed: No Equipment
Level: EXTREME
Calories Burned: 527

Workout Breakdown:

Warm-up

01 - Half Juggler Sprints
02 - ISO Leg Drive Burpees L
03 - F2B Staggered Push-ups L
04 - Juggler Fly Sprints
05 - ISO Leg Drive Burpees R
06 - F2B Staggered Push-ups R
07 - 180 Inchworms
08 - Ninj...

Equipment Needed: No Equipment
Level: Beginner-Intermediate
Calories Burned: 358

Workout Breakdown:

Warm-up

01 - Cardio Circuit Hops
02 - Side Lunge Shots L
03 - Cardio Circuit
04 - Side Lunge Shots R
05 - S2S Heismans
06 - Mod Push Jabs
07 - L2R Heisman Squats
08 - Plank Hold Jabs
09 - S2S...

Equipment Needed: Dumbbells + Yoga Block + Mat
Level: Advanced
Calories Burned: 732

Workout Breakdown:

Warm-up

01 - 30 - Switch Drop Squats
02 - 45 - Booty Builders
03 - 60 - Devil Press Step-Ups
04 - 45 - Side Step Curls
05 - 45 - Lunge-Mower Switches
06 - 30 - Pike-Tap Push
07 - 45 - U-Sq...

Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 352

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Switch Jack March
02 - Squat Tap Foot Taps
03 - Push-Plank Rocks
04 - W-Curl Lunges L
05 - Pulse Squat Calves
06 - W-Curl Lunges R
07 - Close-Wide Fast Feet
0...