Estimated Calories Burned:
300-604

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Power Sprints
02 - F2B Pick-up Squats
03 - Dive-Bombers
04 - 12 to 3 Curls
05 - 180 Tri Squats
06 - F2B Pedal Squats
07 - Brisk Jugglers

08 - Stack Hop Squats
09 - F2B ...

Estimated Calories Burned:
260-537

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Back Fly Curls
02 - ISO Twist Lunge Press L
03 - Push-up Thrusts
04 - Mechanic Squats
05 - ISO Drop Squats
06 - Side Lunge Squats
07 - ISO Toe Tap Crunch
08 - Hi-Low DB ...

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:
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:
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:
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:
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:
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:
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 ...

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:
354-713

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 30 - Quick Front Squats
02 - 45 - Standard Front Squats
03 - 60 - Slow Front Squats
04 - 45 - Rev Lunge Curtsies L
05 - 45 - Rev Lunge Curtsies R
06 - 30 - DB Deadlifts
07 - ...

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:
354-713

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 30 - Quick Goblet Squats
02 - 45 - Standard Goblet Squats
03 - 60 - Slow Goblet Squats
04 - 45 - Bulgarian Lunges L
05 - 45 - Bulgarian Lunges R
06 - 30 - DB Deadlifts
07 - 4...

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:
279-576

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 30 - DB Quick Push-ups
02 - 45 - DB Standard Push-ups
03 - 60 - DB Slow Push-ups
04 - 45 - HEAVY DB Rows L
05 - 45 - HEAVY DB Rows R
06 - 30 - Alt DB Curls
07 - 45 - Infinity...

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:
277-572

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - DB Chest Press
03 - Dbl DB Pull-Overs
04 - Lawn Press L
05 - Infinity Curl Ladders
06 - Lawn Press R
07 - Downward Geckos
08 - Dbl High Pull Curls
09 - ISO ...