Let’s get something straight: In order to make progress, you’ve got to be pushing your limits. So, if you’ve been crushing our intermediate level workouts, why not level up to something more advanced to see where you stand? Whenever you’re ready to test yourself, you’ll want to give one (or all) of these a try. 

Related: This Guy Lost Nearly 100 Pounds Doing 500 to 1,000 Burpees Every Day

The following workouts in our latest drop of The Tough 25s from Spartan coaches Kristina Centenari, Meg Reardon, Jay Markland, and Trevor Franklin — include circuits, EMOMs, and ladders that will test your strength, endurance, power, agility, and more. Each of the workouts is anywhere between 20 minutes and 30 minutes. One is bodyweight only, and the others are loaded with dumbbells or kettlebells — your choice. 

Featured 20- to 30-Minute Workouts

This & That With Coach Kristina Centenari

In this 25-minute full-body workout with Coach Kristina, you'll build explosive power and agility with multi-direction movements and plyometrics. No equipment necessary — all you need is your own bodyweight. 

Warm-Up

— 60-second slow toe touch

— 60-second alternating lunge with rotation

— 60-second standing hip circles

— 30-second hand-release push-ups

The Workout

Perform each exercise for 40 seconds of work followed by 20 seconds of rest for a total of three sets.

— fast feet to hip rotation

— bear crawl kickthrough

— SLDL to alternating reverse lunge and knee drive

— squat thrust to tuck jump

— pogos to hinge jumps

Grit It Out With Coach Meg Reardon

This 27-minute workout with Coach Meg is designed to keep you on your toes by challenging your lower body in one-minute increments. You'll want to complete each move as quickly as you can so that you have time to rest before the next minute starts. You’ll need one dumbbell or one kettlebell.

Warm-Up

Perform each exercise for 30 seconds. Complete two rounds. 

— bodyweight squat

— shoulder circles

— hip lift

— Y, T, Ws 

The Workout I

Complete the following exercises as an EMOM (every minute on the minute) for 15 minutes. 

— minute 1: dumbbell hang clean to push-press (right arm)

— minute 2: dumbbell hang clean to push-press (left arm)

— minute 3: 20 v-ups

The Workout II

Complete the following exercise as an EMOM (every minute on the minute) for five minutes.

— 12-15 lateral burpees over dumbbell

Body Armour With Coach Jay Markland

In this 28-minute workout with Coach Jay, you'll strengthen all of the muscles of your core with a series of various kettlebell exercises. You’ll need two dumbbells or two kettlebells.

Warm-Up

Perform each exercise for 30 seconds. Complete two rounds.

— 30-second loaded beast

— 30-second Spiderman stretch

— 30-second alternating t-spine rotation

The Workout

Do the first exercise for 45 seconds, rest for 15 seconds, and then repeat for three rounds. Rest for 60 seconds, and then move on to the second exercise and so on.  

— dumbbell seesaw press

— alternating dumbbell swing clean to squat

— dumbbell standing push-press to march 

— squat press out

— dumbbell plank row

Rest 90 seconds, and then do the finisher.

Related: 3 Time Under Tension Techniques to Build More Muscle

Finisher

In three minutes, perform a ladder of each movement: 10, 8, 6, 4, 2 repetitions.

— alternating single-arm dumbbell swings

— dumbbell swing

— double kettlebell isometric hold

— leg raises

Tough Get Going With Coach Jay Markland

This 30-minute full-body workout with Coach Jay is specifically designed to prepare you for any obstacle that life might throw at you. You’ll need two dumbbells or two kettlebells.

Warm-Up

Perform each exercise for 30 seconds. Complete two rounds.

— 30-second loaded beast

— 30-second Spiderman stretch

— 30-second alternating t-spine rotation 

The Workout

Do the first exercise for 45 seconds, rest for 15 seconds, and then repeat for three rounds. Rest for 60 seconds, and then move on to the second exercise and so on. 

— racked lateral lunge

— push-up to toe touch

— dumbbell russian twist

— lateral bounding

— 5 dumbbell lift each side + 10 squat jumps

Rest 90 seconds.

Finisher

In three minutes, perform a ladder of each movement: 8, 6, 4, 2 repetitions.

— devil's press

— alternating side plank reach

The KB3 With Coach Trevor Franklin

Clean, squat, and deadlift — that's the focus in this 21-minute kettlebell strength workout with Coach Trevor. After a warm-up, you'll perform a 6-minute EMOM and a 5-minute ladder. You’ll need one kettlebell.

Related: Build Absolute Power With Trevor Franklin's 3-Day Kettlebell Program

Warm-Up

Perform each exercise for 60 seconds each. Complete two rounds. 

— Spiderman t-spine rotation

— cossack squat

— slow squats with holds 

The Workout I

Perform the following exercises as an EMOM (every minute on the minute) for six minutes.  

— 5 kettlebell cleans

— 5 kettlebell goblet squats

— 5 kettlebell deadlifts

Rest 60 seconds.

The Workout II

Perform the following exercises as a ladder for five minutes. Add 1 repetition to each movement with each round you complete. 

— 1 kettlebell clean

— 1 kettlebell goblet squat

— 1 jump squat