Estimated Calories Burned:
275-542

Equipment Needed:
No Equipment + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Pump Break Sprints
02 - Alt Heel Taps
03 - Toe Tap Kicks L
04 - F2B Uppercuts
05 - Toe Tap Kicks R
06 - S2S Jab Sprints
07 - 180 Jacks
08 - Back Fist Sprints
09 - Tir...

Estimated Calories Burned:
300-604

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - S2S Power Drive Sprints
02 - ISO Side Lunge Knee Holds L
03 - Inchworm Hops
04 - ISO Side Lunge Knee Holds R
05 - Plyo Heismans
06 - W-Curl Steps
07 - Windmill Tap Hops
...

Estimated Calories Burned:
299-602

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Butt Kick Jacks
02 - S2S Pause Sprint Jacks
03 - Stacked Push-ups
04 - Standard Push-ups
05 - Hi-Low Squat Press
06 - Side Lunge Hops
07 - Russian Twists
08 - L Pulse Cr...

Estimated Calories Burned:
287-607

Equipment Needed:
No Equipment & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Side V Sprints L
02 - Jab Squat Combo
03 - S2S Push Stacks
04 - Side V Sprints R
05 - Side Lunge Squats
06 - S2S Inchworms
07 - S2S Swing Hop Shuffles
08 - Gravity Ja...

Estimated Calories Burned:
260-537

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Alt Pump Curls
02 - Lawnmower Switches
03 - Half & Half Push-ups
04 - 3-Way Lunges L
05 - S2S Goblet Squats
06 - 3-Way Lunges R
07 - Shin Grabbers
08 - Butterfly Sit-ups...

Estimated Calories Burned:
300-604

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - Sprinter Drills
02 - F2B Pick-up Squats
03 - Side Lunge Pass
04 - Dbl Pike-Back Push
05 - Rev Lunge Curls
06 - Bullet Lunges
07 - Renegade Push-ups

Circuit 0...

Estimated Calories Burned:
287-607

Equipment Needed:
No Equipment & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Butt Kick Jacks
02 - Side Lunge Squats
03 - Open Box Sprints
04 - Hand-Release Pike-Backs
05 - F2B Jack Sprints
06 - Gravity Jacks
07 - Uppercut Knees
08 - Dbl Push I...

Estimated Calories Burned:
289-582

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - Alt Snatch Drops
02 - Typewriter Sprints L
03 - Tap Jack Squats
04 - Front Squats
05 - Typewriter Sprints R
06 - Elevated Push-ups
07 - ISO DB Swings
08 - Hal...

Estimated Calories Burned:
260-537

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Goblet Pulse Squats
02 - ISO Side Step Curls L
03 - Hi-Low Goblet Squats
04 - ISO Side Step Curls R
05 - Inchworms
06 - Side Back Power Lunge L
07 - Inchworm Ladders
08 ...

Estimated Calories Burned:
300-604

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - Power Sprints
02 - Thunder Squat Press L
03 - Electric Slide Lunge
04 - Grounded Walk Hops
05 - Thunder Squat Press R
06 - S2S Power Drives
07 - Switch Pulls
...

Estimated Calories Burned:

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01:
01 - Dbl Heart Sprints
02 - L2F Proposal Lunges L
03 - Kiss the Floor Push-ups L
04 - Cut a Dash
05 - L2F Proposal Lunges R
06 - Kiss the Floor Push-ups R
07 - Love Bird...

Estimated Calories Burned:
334-682

Equipment Needed:
Kettlebells + Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - S2B KB Lunge Press L
03 - L2R Money Jacks
04 - S2B KB Lunge Press R
05 - Dbl Pike-Back Push
06 - Dbl High Pull Curls
07 - F2B V-...

Estimated Calories Burned:
346-703

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 - S2S Burpee Sprints
02 - L2R Hang Snatch Lunge
03 - Negative Hop Squats
04 - Pike-Back Kick-Ups
05 - Rev Lunge Curl Hops

Circuit 02:
01 - Hello My Ladies...

Estimated Calories Burned:
409-784

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Half Juggler Sprints
02 - Hi-Low-Hi Squat Hops
03 - Ladder Push Thrusts
04 - Hi-Wide Jugglers
05 - Side Drop Burpees L
06 - Typo Squats
07 - Hammer Swing Crunch Stands
08 - ...

Estimated Calories Burned:
320-654

Equipment Needed:
None / No Equipment

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - Earthworms
03 - Side Lunge Squat Twists
04 - Trinity Squat Jacks
05 - Wide Peddle Burpees
06 - Pike-Back Push-ups
07 - Half-Whole Skater...

Estimated Calories Burned:
337-678

Equipment Needed:
No Equipment + Mat

Level:
Advanced-Extreme

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Majesty Squats
03 - Dive-Bombers
04 - Juggler Flys
05 - Side Lunge Switch

06 - Traffic Sprints
07 - Hop-Over Burpees
08 - Side Jab Abs
09 -...

Estimated Calories Burned:
339-683

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Swing Squat Press
02 - HEAVY Rev Pulse Lunges L
03 - Downward Geckos
04 - HEAVY Rev Pulse Lunges R
05 - Push Thrust Curls
06 - Detonation Squats
07 - HEAVY DB Hip Thrusts
08 ...

Estimated Calories Burned:
346-703

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 - Burpee Sprint Ladders
02 - Thrusters
03 - S2F Lunge Passes
04 - Grabber Tap Kick Taps
05 - Jack Thrust Push-ups

Circuit 02:
01 - S2S Plyo Heismans
02 - Dbl Swing...

Estimated Calories Burned:
354-713

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Devil Climbers
02 - Alt Snatch Drops
03 - Skater Drop High Sprints L
04 - Side Turn Rev Lunge L
05 - Renegade Push-ups
06 - Skater Drop High Sprints R
07 - Side Turn Rev Lung...

Estimated Calories Burned:
292-635

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - HEAVY Man-Makers
02 - Slow Bulgarians L
03 - HEAVY Dbl Curl Stacks
04 - Slow Bulgarians R
05 - Close Squeeze Push-ups
06 - Renegade Rows
07 - Thrusters
08 - HEAVY DB Hip Thru...

Estimated Calories Burned:
334-682

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MURDER Burpees
02 - Mechanic Squat Press
03 - Skater Tuck Grabs L
04 - Balance Ham Curls L
05 - Renegade Jacks
06 - Skater Tuck Grabs R
07 - Balance Ham Curls R
08 - Alt Lung...

Estimated Calories Burned:
354-713

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Single Hang Snatch
03 - Skater Tuck Grabs L
04 - S2S Squat Curls
05 - Skater Tuck Grabs R
06 - HEAVY DB Chest Press
07 - Pause Climb Twists
08 - Mad-Man...

Estimated Calories Burned:
321-648

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Alt DB Curls
02 - HEAVY Renegade Push
03 - Table Kick-Out Press L
04 - HEAVY Goblet Squats
05 - HEAVY Booty Builders
06 - Half Whole Deadlifts
07 - Russian Twist Dro...

Estimated Calories Burned:
366-736

Equipment Needed:
No Equipment + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Hook Knee Shuffle
02 - 180 Power Push-ups
03 - Switch Kick Tap-Unders
04 - Side Lunge Switch
05 - Push-up Punches
06 - Mt Climbers

Circuit 02 (2x):
07 - ...