This flow is part skill building, part stretching. We love flowing to songs about love and redirecting that energy inwards. So every time you press play on this one, remember that you can spend 10,000 hours or the rest of your life to love that sweet bod of yours. This routine focuses on flexibil...

This routine is a tough one. It starts out light and fun but it really starts to burn by the second verse! Focus on your form, during the verses but try to stick to the cadence of the chorus when we switch to toe taps. Prepare yourself for a lower ab burn as you completely obliterate your core i...

When you're working from home, you shouldn't need a lot to work with. This full body HIIT routine utilizes just your body weight and a pair of socks (or core sliders or dish towels) to deliver a fun but effective burn out. All levels should focus on form, proper posture during lunges and a flat b...

Ready for a butt kicking good cardio sesh? Literally, we're kicking our own butts and dancing it out in this cardio routine that is so much fun, you'll almost forget you're working out. No modifications here, just try to keep it up and keep it moving. Watch your form on the standing crunches and ...

Another HIIT routine that seems easy at the end of the first chorus but will leave you panting by the middle, wondering when it will all be over. Choose your weight wisely here and go lighter than you think you should for the first time through. Make sure you are practicing good form and don't be...

Say goodbye to your saddlebags and get ready for a fun little step up routine that requires a little balance, patience and coordination. Go at your own pace, with a surface height that you can handle for the entire song. You can make this routine harder as you increase your endurance and strength...

A new take on step ups that will help you build up control, balance, coordination and a little bit of cardio. For this one, everything is timed to the beat. The focus should be on controlling your movements by following the music. There is no mods here, just pick a sturdy step up platform (stool,...

We are building upper body strength and focusing on holding up our body weight in this one. The further your legs go out on the tricep dips, the harder it is. Start with your legs underneath your knees at first and slowly slide them out further as you get stronger. As you progress, add a push up ...

This is a shout out to your ass. Go ahead and wish yourself a happy new rear because we're working your entire backside in this one. Up first we have deadlifts, followed by a four point squat and dumbbell swing sequence that feels a little like cardio. Form is key here so make sure you are hingin...

This flow works well for a warm up or a cool down with a focus on deep stretching, flexibility and balance. Some of the transitions are quick but once you get familiar with this routine work on pushing yourself deeper into your stretches and really feel that slow burn.

Song: Slow Burn
Artis...