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...

This routine is no joke. You will fill the burn and get your heart rate up by the second verse. The good news is, this song goes quick and it will be over before you know it. Keep going, and you will surprise yourself with what you can accomplish in this one song.

Level One: Try your best to ...

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...

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,...

Bringing back one of our favorite upper body routines from 2018. This is another one where you might need to go lower in weights than you're used to. Make sure you test out all the moves with your chosen weights before you commit. We also recommend doing this one in front of a mirror the first co...

Level One: Follow the song but go at your own pace. Focus on form, not reps. Modify as needed, there are lot of options between levels one and two for modification here.

Level Two: Choose weights that you can reasonable handle for all movements. Also make sure your weights have ample room bet...

With so many compound movements, this song will take a few times to get the routine down. But once you do, the focus should be on both form and repetition. Get deeper in your squats and lunges, smoother with your transitions. Try going up in weights after a few weeks once you've mastered form and...

Don't underestimate this slow jam. Start off lighter than you think you need because your shoulders will be burning before the end of the first chorus. We recommend doing this one in front of a mirror or on camera so you can check your form. Follow along with the music, skip a rep if you need to ...

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...

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 ...