It's the flow you never knew you wanted. Flowing Good As Hell will put you in the best mood and make you feel like a total BAD A**. The key here is to keep good form and timing... so don't lead with your hair. Your spine should be leading you on your cat cows, not your high pony. Start in cat pos...

This song won't feel like cardio, until suddenly it does. We start off slow with curtsy lunges before jumping into drop squats with a twist. When the beat drops, the jumping jacks begin. Form is more important here than function, so focus on mastering that before worrying about your reps. Get as ...

Level One: Start with out a weight, focus on getting your shoulders off the ground as far as you can in your crunches. In the beginning start your Russian Twists with your feet on the ground working up to having them in the air by the end of the month.

Level Two: Start with a light weight (3-...

If you thought your hips weren't lying in Vol. 2... they definitely won't be lying after this one. For level one, focus on reps and from on this one. Try to get higher with every play and don't forget to point your toes. For level two, add ankle weights for extra resistance.

Song: 2002
Artist:...

Ready for a lower body burn out that will leave your feeling empowered but also sore? Get ready to fall in love with All About That B(ass). For level one, feel free to grab a stool or stay close to the wall if you need help with balance. We'd rather use an assist than be falling over the whole ti...

No modifications on this one, just go as low as you can in your squat with out sacrificing form and following the beat. Level Two should go up in weights and be pushing yourselves to go as low as possible.

Song: Miss Me More
Artist: Kelsea Ballerini

DISCLAIMER: VOLUNTARY PARTICI...

Ready to break those delts in? Keep your back flat and your spirits high, because this one burns! As always, choose your weights wisely and test all the moves before you commit. Jenn is using 8 lb weights on this one and Steph is using 5 lb dumb bells. Follow the beat and focus on your form no ma...

Hey I just met you, and this is crazy… this one goes fast, but let’s work biceps maybe? This one is fun, light but don’t underestimate the burn that is coming. Form is just as important as reps on this one so take it easy the first time through with lighter weights than you think you need. No mod...

This is a fun routine that promotes balance, strength and mental endurance. Adding in those extra leg lifts will test you mentally and physically. But we promise that you can hold it up longer than you think. Remember to keep your back against the wall and keep sitting at all costs. If you don't ...

This flow only takes a couple watches to nail the routine. For half the song, you will repeat the sun salutation sequence at your own pace as you go from Mountain Pose to forward fold to plank to upward dog to downward dog and back up again (with a few moves in between). This is such a great flow...