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Two rounds of six dynamic cardio and agility moves will help prepare you for the speed workouts you’ll face in the Proving Grounds.

This short but effective total-body resistance routine will help you build the dynamic strength you’ll need in the weeks to come.

Test your coordination, endurance, and focus with a series of 60-second drills that emphasize speed and agility.

It’s a race against the clock. Complete as many reps as you can in each resistance challenge before the time runs out.

Twenty minutes of focused stretching to help reduce tightness and get you ready to continue your shift.

Jumpstart your cardio with one-minute intervals designed to work your entire body and make you break a sweat.

Build a strong foundation with easy-to-learn one-minute intervals of resistance exercises designed to set you up for success.

Test your coordination, endurance, and focus with a series of 60-second drills that emphasize speed and agility.

It’s a race against the clock. Complete as many reps as you can in each resistance challenge before the time runs out.

You’ll complete nine, one-minute exercises that hammer your core from every angle to help you sculpt a flatter, stronger midsection.

Twenty minutes of focused stretching to help reduce tightness and get you ready to continue your shift.

Intensity increases as do the formations. This workout is designed to improve your agility, build your stamina and burn more calories.

Two rounds of 10 combo moves will challenge your strength, stamina, and mobility—and hit almost every muscle in your body.

Test your coordination, endurance, and focus with a series of 60-second drills that emphasize speed and agility.

It’s a race against the clock. Complete as many reps as you can in each resistance challenge before the time runs out.

You’ll complete nine, one-minute exercises that hammer your core from every angle to help you sculpt a flatter, stronger midsection.

Twenty minutes of focused stretching to help reduce tightness and get you ready to continue your shift.

Up the ante with new dynamic drills that continue to ramp-up your conditioning and get your ready for any challenge.

You’ll have to dig deep to finish this challenging, total-body workout, which is designed to optimize muscle growth as it helps you build functional, real-world strength.

Test your coordination, endurance, and focus with a series of 60-second drills that emphasize speed and agility.

It’s a race against the clock. Complete as many reps as you can in each resistance challenge before the time runs out.

You’ll complete nine, one-minute exercises that hammer your core from every angle to help you sculpt a flatter, stronger midsection.

Twenty minutes of focused stretching to help reduce tightness and get you ready to continue your shift.

This workout incorporates the BODi PT Sandbag, bringing you three rounds of calorie-scorching drills virtually guaranteed to shift your endurance into high gear.

You’ll be using the PT Sandbag again—this time to maximize muscle growth with three rounds of resistance intervals designed to trigger strength gains as they help you incinerate fat.

Take the BODi PT Sandbag to the mat for nine intense, one-minute, core-focused exercises.