This flow is going to feel unnatural at first as you try to find your rhythm. It's an unusual flow that will look different for everyone as we are all working with different body types, fitness levels and abilities. The key here is to pick one person to follow and once you master the timing, focu...

You've gotta keep your focus during Abs Say So. This is a fun core routine with a little bit of chest and back work thrown in the mix. There are no modifications necessary for this one, just choose your weight based on fitness level and focus on form. We're using 8 lb dumbbells for filming but wi...

This routine focuses on coordinated movements meant to build agility and balance over time. Focus on matching the reps to the beat while keeping your balance and form. Make sure you can handle the weight you choose for all movements.

Song: 1, 2 Step
Artist: Ciara feat Missy Elliott

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The key to getting through this song is to remember WHY you are doing this. You love yourself so much that you are making physical changes that will sometimes be uncomfortable and painful. You are your own SWOLEMATE, you can do this! Go at your own pace but follow along when we switch moves. Form...

The best way to bypass running but still get a good cardio sesh in is to step it up. But don’t worry, we’re taking it one Step Up At A Time in This One. No modifications here, just choose your step up platform based on your current fitness level. For level one choose a front porch stoop, step sto...

A fun step up routine straight out of a Britney Spears music video. We couldn't quite figure out how to fit in the spinning chairs, but step ups seemed challenging enough. A few safety tips! Make sure your chair is secure and won't tip over or slide out from underneath you. Set it up next to a wa...

Hey, you're gonna love thighself and you won't need anyone else after doing this one for 40 days. This routine is the definition of tough (self) love. Your entire backside will be feeling it by the second chorus but don't worry the next transition comes sooner than you think. Make sure you are po...

No mods for this fun upper body routine. Adjust your weights for your fitness level and pick a bench, ottoman or other surface that you can easily maneuver around and complete all movements. Match your reps to the beat and go up in weights as you level up over time.

Song: Slow Hands
Artist:...

Ever done step ups for 3 minutes straight? This routine is easy to learn and will go by quickly once you've got the steps down. Make sure you have a sturdy surface to step up on and focus on keeping your form while matching your reps to the music. To level up, add ankle weights and/or hold a dumb...

This routine will test your patience as you squat, stretch and fold your body. Finding your balance is the first step in body control and there is no better way to work on balance than with arabesques. If you are struggling to stay upright, stay near the wall or a stool for some assistance. Slow ...