Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 346
Weights Used: 15-20 lbs [7-9 kg]

Workout Breakdown:

Warm-up:
01 - Jumping Jacks
02 - Standing Twists
03 - S2S BW Back Flys
04 - Walkouts
05 - Modified Push-ups
06 - Alt Best Stretch

01 - Alt DB Curls
02 - Push-ups
...

Estimated Calories Burned:
268-554

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Uneven Ladder Push-ups L
02 - In & Out Mowers L
03 - Uneven Ladder Push-ups R
04 - In & Out Mowers R
05 - ISO Hold Curl Press L
06 - Lawn MORES L
07 - ISO Hold Curl ...

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Estimated Calories Burned:
188-392

Equipment Needed:
Dumbbells + Resistance Bands

Level:
Advanced - EXTREME

Workout Breakdown:

01 - Ladder Push-ups
02 - Chest Press
03 - High Pull Curls
04 - Lawn Press L
...

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Estimated Calories Burned:
141-279

Equipment Needed:
Dumbbells + Mat

Level:
Beginners - Modified

Workout Breakdown:

3 Circuits X 2

Warm-up

01 - Modified Push-ups
02 - Incline Chest Press
03 - Skull Cr...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 351
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - F2B Arm Swings
03 - Sweeping Windmills
04 - Pot Stirs L/R
05 - Walkouts
06 - Half & Half Push-ups

01 - Alt DB Floor ...

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Estimated Calories Burned:
104-224

Equipment Needed:
Dumbbells

Level:
Beginners

Workout Breakdown:

Warm-up

01 - Dbl Twist Curls
02 - Hand Release Push
03 - DB Chest Press
04 - Skull Crushers
05 - In & Out Flys
06 - ...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 406

Workout Breakdown:

Warm-up

01 - Back Fly Curl Press
02 - 8-Push Low Holds
03 - ISO Kneeling Rows L
04 - DB Pull-Overs
05 - ISO Kneeling Rows R
06 - Side Step Curls
07 - Table Twist Push-ups
08 - Renegade Row...

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Estimated Calories Burned:
288-571

Equipment Needed:
Dumbbells, Bench, Resistance Bands, Mat, Wall

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Ladder-Up Push-ups
02 - Resistance Rows
03 - Ladder-Down Push-ups
04 - Resi...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 372
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15 + Staple

Workout Breakdown:

Warm-up
01 - Huge Arm Swings
02 - Walkouts
03 - Walk the Dog
04 - World's Best Stretch
05 - F2B Wrist Stretch
06 - Jumping Jacks

01 - Push-Ups (1...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 291

Workout Breakdown:

Warm-up

01 - W-Curl Lunges
02 - Half & Half Push-ups
03 - Chest Fly Pull-Overs
04 - Dbl Lawn Press L
05 - Shoulders Knees & Toes
06 - Dbl Lawn Press R
07 - S2S Step Curl Holds
08 - Inchworm Push-up...

Estimated Calories Burned:
250-529

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 12 to 3 Curls
02 - ISO Row Flys L
03 - Stacked Foot Push-ups
04 - ISO Row Flys R
05 - Alt Clean Press
06 - 8 Push Low Holds
07 - DB Chest Press
08 - DB Chest Flys
09 - Skull...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 419
Weights Used: 15-35lbs [6.8-15.9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Stepping Jacks
02 - Torso Twists
03 - Arm Swings
04 - Inchworms
05 - Plank Threaders

01 - Dual Hang Press
02 - Dive-Bomber...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 401
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15 + Staple

Workout Breakdown:

Warm-up
01 - Rick James Slaps
02 - Jumping Jacks
03 - S2S BW Thrusters
04 - Sweeping Windmills
05 - Walkouts
06 - Half & Half Push-Ups

01 - Arnol...

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Estimated Calories Burned:

Equipment Needed:
Dumbbells + Pull-up Bar

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Ladder Push-ups
02 - Pull-ups
03 - Ladder Push-ups
04 - Pull-ups
05 - L...

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Estimated Calories Burned:
192-398

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Jack-5 Push
02 - Cross Curl Press
03 - Lawnmowers
04 - Sphinx Rockers
05 - Floor Chest Press
06 - Skull Crushe...

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Estimated Calories Burned:
192-398

Equipment Needed:
Dumbbells + Resistance Bands

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Cross Curl Press
02 - Ladder Push-ups
03 - Chest Press
04 - High Pull Curls
05 - Lawn Press...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 334
Weights Used: 10-35lbs [4.5-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Clap Pull Step-Backs
02 - Alt Shoulder Swings
03 - Alt Tap Windmills
04 - BW TYAs
05 - Pot Stirs L
06 - Pot Stirs R

01 - In & Out Rev L...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 321
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hugs & Love Raises
02 - BW Back Fly Twists
03 - Pot Stirs L
04 - Pot Stirs R
05 - Walkouts
06 - Half & Half Push

01 - Dbl Floor Switch Powe...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 419
Weights Used: 15-35lbs [6.8-15.9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Stepping Jacks
02 - Torso Twists
03 - Arm Swings
04 - Inchworms
05 - Plank Threaders

01 - Dual Hang Press
02 - Dive-Bomber...

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Estimated Calories Burned:
219-452

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Push-ups
02 - High Pull Curls
03 - Ladder Push-ups
04 - High Pull Curls
05 - Lawnmower Press L
06 - Tri...

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Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
173-365

Equipment Needed:
Dumbbells, Resistance Bands, Pull-up Bar

Level:
EXTREME

Workout Breakdown:

Warm-up

...

Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 420

Workout Breakdown:

Warm-up

01 - Dbl Lawn Press L
02 - Staggered Push-ups L
03 - Dbl Lawn Press R
04 - Staggered Push-ups R
05 - Kneeling In & Out Curls L
06 - ISO Kneeling Rows L
07 - Kneeling In & Out Curls R
08...

Equipment Needed: Dumbbells + Mat
Level: Extreme
Calories Burned: 840
Weights Used: 20-50lbs [9-26kg]
Intervals: EMOM

Workout Breakdown:

Warm-up
01 - Jumping Jacks
02 - Standing Twists
03 - Inchworms
04 - Pot Stirs L
05 - Pot Stirs R
06 - L2R Side Stretch

01 - Alt Heavy Curls - 16 / 12 / 8
02...

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Estimated Calories Burned:
125-259

Equipment Needed:
Dumbbells + Pull-up Bar

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Pull-ups
02 - MAX Push-ups
03 - Alt Curls
04 - In & Out Mowers L
05 - Should...