TOTAL BODY ESSENTIALS

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  • 30 Minute Full Body Drop Sets Countdown - ALL LEVELS #14 (Music)
    31:15
    30 Minute Full Body Drop Sets Countdown - ALL LEVELS #14 (Music)

    30 Minute Full Body Drop Sets Countdown - ALL LEVELS #14 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 401
    Weights Used: 15-30lbs [6.8-13.6kg]
    Intervals: 40/30/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Alt Butt Kick Squats
    03 - A-Jacks
    04 - Windmill Sweeps
    05 - Walkouts
    06 - Best Stretch

    01 - S2S Hang Squat ...

  • 30 Minute Full Body Drop Sets Countdown - ALL LEVELS #14
    31:15
    30 Minute Full Body Drop Sets Countdown - ALL LEVELS #14

    30 Minute Full Body Drop Sets Countdown - ALL LEVELS #14

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 401
    Weights Used: 15-30lbs [6.8-13.6kg]
    Intervals: 40/30/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Alt Butt Kick Squats
    03 - A-Jacks
    04 - Windmill Sweeps
    05 - Walkouts
    06 - Best Stretch

    01 - S2S Hang Squat ...

  • 30 Minute LEVEL-UP: Cardio HIIT Upgrades - ALL LEVELS #13
    31:16
    30 Minute LEVEL-UP: Cardio HIIT Upgrades - ALL LEVELS #13

    30 Minute LEVEL-UP: Cardio HIIT Upgrades - ALL LEVELS #13

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 414
    Weights Used: None
    Intervals: 30/12

    Workout Breakdown:

    Warm-up
    01 - Run In Place
    02 - Step-Out Jacks
    03 - Butt Kick Pull-Backs
    04 - S2S Hurdle Steps
    05 - Stutter Lunge ADD Swings L
    06 - Stutter Lunge ADD Swi...

  • 30 Minute LEVEL-UP: Cardio HIIT Upgrades - ALL LEVELS #13 (Music)
    31:16
    30 Minute LEVEL-UP: Cardio HIIT Upgrades - ALL LEVELS #13 (Music)

    30 Minute LEVEL-UP: Cardio HIIT Upgrades - ALL LEVELS #13 (Music)

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 414
    Weights Used: None
    Intervals: 30/12

    Workout Breakdown:

    Warm-up
    01 - Run In Place
    02 - Step-Out Jacks
    03 - Butt Kick Pull-Backs
    04 - S2S Hurdle Steps
    05 - Stutter Lunge ADD Swings L
    06 - Stutter Lunge ADD Swi...

  • 30 Minute Standing 500 Rep Full Body Challenge - ALL LEVELS #011 (Music)
    31:21
    30 Minute Standing 500 Rep Full Body Challenge - ALL LEVELS #011 (Music)

    30 Minute Standing 500 Rep Full Body Challenge - ALL LEVELS #011 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 402
    Weights Used: 10-20lbs [4.5-9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Wide Arm Swings
    02 - Bent Windmills
    03 - 1-2 Step-Over Squats
    04 - Hug & Love Drives
    05 - Side Lunge Taps
    06 - Standing Ab Twists

    01 - A...

  • 30 Minute Standing 500 Rep Full Body Challenge - ALL LEVELS #011
    31:21
    30 Minute Standing 500 Rep Full Body Challenge - ALL LEVELS #011

    30 Minute Standing 500 Rep Full Body Challenge - ALL LEVELS #011

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 402
    Weights Used: 10-20lbs [4.5-9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Wide Arm Swings
    02 - Bent Windmills
    03 - 1-2 Step-Over Squats
    04 - Hug & Love Drives
    05 - Side Lunge Taps
    06 - Standing Ab Twists

    01 - A...

  • 30 Minute 4000 Steps Walking Workout with Weights
    31:45
    30 Minute 4000 Steps Walking Workout with Weights

    30 Minute 4000 Steps Walking Workout with Weights

    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 Minute 4000 Steps Walking Workout with Weights (Music)
    31:45
    30 Minute 4000 Steps Walking Workout with Weights (Music)

    30 Minute 4000 Steps Walking Workout with Weights (Music)

    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 Minute Intermediate No Equipment HIIT Cardio - ALL LEVELS #008
    31:23
    30 Minute Intermediate No Equipment HIIT Cardio - ALL LEVELS #008

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

    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 Minute Intermediate No Equipment HIIT Cardio - ALL LEVELS #008 (Music)
    31:23
    30 Minute Intermediate No Equipment HIIT Cardio - ALL LEVELS #008 (Music)

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

    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 Minute Standing Intermediate One Dumbbell Workout - ALL LEVELS #006
    31:20
    30 Minute Standing Intermediate One Dumbbell Workout - ALL LEVELS #006

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

    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 Standing Intermediate One Dumbbell Workout - ALL LEVELS #006 (Music)
    31:20
    30 Minute Standing Intermediate One Dumbbell Workout - ALL LEVELS #006 (Music)

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

    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 Standing Full Body High Low Abs Strength - ALL LEVELS #009
    31:18
    30 Minute Standing Full Body High Low Abs Strength - ALL LEVELS #009

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

    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 Standing Full Body High Low Abs Strength - ALL LEVELS #009 (Music)
    31:18
    30 Minute Standing Full Body High Low Abs Strength - ALL LEVELS #009 (Music)

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

    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 New Year's Resolution Workout (2026) (Music)
    31:57
    30 Minute New Year's Resolution Workout (2026) (Music)

    30 Minute New Year's Resolution Workout (2026) (Music)

    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 New Year's Resolution Workout (2026)
    31:57
    30 Minute New Year's Resolution Workout (2026)

    30 Minute New Year's Resolution Workout (2026)

    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 Standing Light Weight Workout (No Jumping) - ALL LEVELS #001
    31:35
    30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001

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

    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...

  • 30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003
    31:23
    30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003

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

    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 Standing Light Weight Workout (No Jumping) - ALL LEVELS #001 (Music)
    31:35
    30 Minute Standing Light Weight Workout (No Jumping) - ALL LEVELS #001 (Music)

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

    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...

  • 30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004
    31:23
    30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004

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

    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 One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003 (Music)
    31:23
    30 Minute One Dumbbell Standing Abs & Core Workout - ALL LEVELS #003 (Music)

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

    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 Intermediate Full Body Strength Scan - ALL LEVELS #004 (Music)
    31:23
    30 Minute Intermediate Full Body Strength Scan - ALL LEVELS #004 (Music)

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

    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 - ...

  • 20 Minute Full Body Dumbbell Strength Scan Workout - GIFTMAS Day 18 (Music)
    21:11
    20 Minute Full Body Dumbbell Strength Scan Workout - GIFTMAS Day 18 (Music)

    20 Minute Full Body Dumbbell Strength Scan Workout - GIFTMAS Day 18 (Music)

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 230
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - S2S Arnold Press Steps
    02 - 12 to 3 Lat Raises
    03 - Bent Row Back Flys
    04 - Alt Bent Back Flys
    05 - Alt Dbl Biceps Curls
    06 - Dua...

  • 20 Minute Full Body Dumbbell Strength Scan Workout - GIFTMAS Day 18
    21:11
    20 Minute Full Body Dumbbell Strength Scan Workout - GIFTMAS Day 18

    20 Minute Full Body Dumbbell Strength Scan Workout - GIFTMAS Day 18

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 230
    Weights Used: 20lbs [9kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - S2S Arnold Press Steps
    02 - 12 to 3 Lat Raises
    03 - Bent Row Back Flys
    04 - Alt Bent Back Flys
    05 - Alt Dbl Biceps Curls
    06 - Dua...

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