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

Estimated Calories Burned:
58-110

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

01 - Wide Calf Raises
02 - Stiff Deadlifts
03 - ISO Calf Raises
04 - ISO Deadlifts
05 - Stan...

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

Estimated Calories Burned:
83-151

Equipment Needed:
Jump Rope

Level:
EXTERME

Workout Breakdown:

01 - Stork Sprints
02 - Jump Ropes
03 - S2S Jab Sprints
04 - Jump Rope
05 - Tri-Fly Sprints
...

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

Estimated Calories Burned:
63-118

Equipment Needed:
Mat

Level:
Advanced

Workout Breakdown:

01 - Bull Frogs
02 - Plank Jacks
03 - Butterfly Pulse
04 - Airplane Holds
05 - High-Heel Taps
06 ...

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

Estimated Calories Burned:
83-158

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

01 - Madman Sprints
02 - Battle Frogs
03 - T-Jugglers
04 - Gravity Climbers
05 - Lad...

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

Estimated Calories Burned:
75-146

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

15 - Press Jacks
30 - Pick-up Squats
30 - L2R Twist Squats
45 - Ladder Push-ups
45 - S2S Pre...

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

Estimated Calories Burned:
85-162

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

01 - Dbl T-Sprints
02 - Diamond Clap Burpees
03 - ISO Tap Kicks
04 - Cowabunga Squat...

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

Estimated Calories Burned:
197-426

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Kick Burpees
02 - 45 - Tri-Knee Combo
03 - 45 - Squat Ab Twi...

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

Estimated Calories Burned:
204-439

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01: Legs
01 - 45 - Bullet Swings
02 - 45 - Typewriter Squats
03 - 45 - C...

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

Estimated Calories Burned:
194-415

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Power Kick Burpees
02 - 45 - S2S Push Jabs
03 - 45 - Kicking Jac...

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

Estimated Calories Burned:
208-447

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Bullet Lunges
02 - 45 - Low Curtsy
03 - 45 - Typewrit...

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

Estimated Calories Burned:
189-408

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Walking Pushups
02 - 45 - Alt. Curls
03 - 45 - Twist Press
...

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

Estimated Calories Burned:
194-422

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Squat Twist Burpees
02 - 45 - S2S Push Jabs
03 - 45 - Tap Jacks
...

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

Estimated Calories Burned:
194-415

Equipment Needed:
Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Squat Ab Burpees
02 - 45 - Alt. Side Knees
03 - 45 - Alt Plank Kn...

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

Estimated Calories Burned:
194-415

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Push-Kick Burpees
02 - 45 - Jab Kick Squats
03 - 45 - Knee Twist...

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

Estimated Calories Burned:
201-433

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Tap Jacks
02 - 45 - Pike-Tap Knees
03 - 45 - Side Kick Burp...

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

Estimated Calories Burned:
172-367

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hi-Low Skaters
02 - Lunge Squat Press
03 - Attack Pushups
04 - Curtsy Curls...

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

Estimated Calories Burned:
194-415

Equipment Needed:
Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Heel Tap Knees
02 - 45 - Ab Knee Twists
03 - 45 - MC Tap Knees
0...

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

Estimated Calories Burned:
181-382

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Ladder Squats
02 - Curtsy Crosses
03 - Dbl Squat Kicks
04 - Hi-Low Skaters
...

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

Estimated Calories Burned:
194-415

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Free Throw Burpees
02 - 45 - Rev. Squat Kicks
03 - 45 - S2S Umpi...

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

Estimated Calories Burned:
197-426

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Rev. Squat Kicks
02 - 45 - S2S Vitruvians
03 - 45 - S2S Tap Squa...

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

Estimated Calories Burned:
194-415

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Kangaroo Burpees
02 - 45 - Downward Gecko
03 - 45 - S2S Bat Squa...

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

Estimated Calories Burned:
168-358

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - LVL 2 Drills
02 - Lunge Waves
03 - Lawnmowers (L)
04 - Lawnmowers (R)
05 -...

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

Estimated Calories Burned:
208-447

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Goblet Squats
02 - 45 - Halo Lunges
03 - 45 - Curtsy ...

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

Estimated Calories Burned:
172-367

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hi-Low Ab Twists
02 - Pike-Tap Knees
03 - Side Kick Burpees
04 - Gatlin Pushups
...