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the bones are good
It's hard not to love this song, especially when you are doing a flow to it! Imagine that these lyrics are about your relationship with yourself and your body. As you roll out your spine and stretch your back, think about the foundation you're building. For level one, follow Steph and work up to ...
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shut up and plank with me
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,...
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core with me
This is a simple routine that you can customize for any fitness level. Follow Steph for level one and work up to level two. Once you've matched the cadence and form in level two, add a hand weight for extra tension. You can also add ankle weights for an advanced core workout.
Song: Here With ...
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slave 4 bells
Follow the song, but don't worry on reps until you have your balance and form down. Some of these movements won't come naturally to everyone, so test each one out with your weight before attempting the song in its entirety.
Also make sure you have a heavy enough kettle bell, but light enough t...
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No Squats
No, I don't want no squats. This is a fun kettlebell routine that puts form over function and requires no modifications. Choose your weight wisely and match your reps to the lyrics. This time, with our kettlebell swings, focus on hinging while keeping your back flat and your lower body stationary...
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kettle, we're goin down swingin'
This is a sneaky full body work out that works your core, arms and quads. The focus here is on form and control. Make sure you test all movements with the weight you choose before you commit to a higher weight. This is a high rep, low weight work out so make sure you can get through the whole thi...
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Genie in a Kettlebell
You know we love a clever kettlebell routine! This full body kettlebell routine has no modifications but uses a lot of different muscles. Proper form is key in this song as the wood choppers can get really tricky. Your knees should be directly over your feet and facing forward as you bring the k...
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A Kettle Motivation
This routine requires a lot of coordination and careful movements. Start out slow until you master the range of motion, careful not to slam the bell into your wrists. For beginners, bring foot just above the ground or as fas as you can with out losing your balance. Take your time, form is more im...
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i'll be fine cardio
This routine focuses on compound cardio movements meant to get your heart rate up. This song goes by quick with a lot of variety. You've got boxing, jumping jack burpees, mountain climbers and plank toe touches all perfectly timed to the music.
Song: All Falls Down
Artist: Alan Walker, No... -
i flow the line
This is an empowering flow that focuses on improving flexibility and agility. Focus on matching the lyrics with your movements, getting deeper into your warrior poses as the month goes on.
Song: I Walk the Line
Artist: HalseyDISCLAIMER: VOLUNTARY PARTICIPATION: We've done our best...