We are simply having a Wonderful Christmas Flow to get warmed up. Watch this one all the way through first before attempting as you we are synchronizing all movements to the music. No modifications on this flow, just try your best to follow along with us as we move through each section. Depending...

Level One: Your goal is to focus on your plank form, strength and endurance. This routine will burn out your core and arms. Modify where needed with bird dogs or just hold your plank as long as you can. By the end of the month, you should be able to stay up on your toes the entire time. Remember,...

I don't want a lot for Christmas, there is just one thing I need: to get through this whole routine with out stopping. Arms I Want for Christmas will push you mentally and physically, potentially changing your life forever. If you can get through this whole song, you can get through anything. For...

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:...

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...

This may be the shortest routine we've ever done but make no mistake: this will burn, this will burn, this will burn. We recommend doing this one on a weight bench or ottoman. However, you can also do this one on the floor if you don't have an appropriate bench option. You'll need two 5-12 lb dum...

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...

In case you were wondering if you could put those 2-5 lb weights away for good, get ready to be humbled. Happier Arms is here to put a little pep in your step while we carve out those delts. The first chorus is a breeze and you may start to wonder if you went to light on the weights after all, bu...

This one is the most fun we've ever had doing commandos. For level one, start from your knees and use your own body weight. Try to work up to coming up on your toes over each play, increasing your reps. For level two, add ankle weights for more resistance and stay up on your toes. This one starts...

This song is all about boosting stability, flexibility and balance. Utilizing the wall, these advanced yoga poses become more accessible to beginners. Focus on finding on your center and staying up one one foot. This one is a great stretch for your back, hips and hamstrings,

Song: Apologize
...