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 ...

When it comes to weight lifting, we prefer to Lift Like a Woman. That means sculpting and shaping our chest and shoulders with low weight, high rep routines. This one is so much fun that it almost makes you forgive how badly it burns. But keep lifting ladies, the next move comes sooner than you t...

Hamstrings. Glutes. Abs. Delts. This bench routine works your entire body in under 3 minutes. Grab a 5-12 lb dumbbell and find an elevated surface like a couch, ottoman or weight bench. Make sure that when your feet are on the edge of the bench, your hips are on the mat about a foot away. Watch t...

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...

Hey, you're gonna love thighself and you won't need anyone else after doing this one for 40 days. This routine is the definition of tough (self) love. Your entire backside will be feeling it by the second chorus but don't worry the next transition comes sooner than you think. Make sure you are po...

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...

This routine is part form building, part balance and a little bit of cardio all rolled into one. You're going to want to watch this one all the way through once before you attempt it. The focus here should be on balance and isolation. Your single leg deadlifts should be slow and controlled. Remem...

Santa sculpt me, before New Year's Day.. This routine is one of our favorites from last Christmas and is truly so much fun once you get the hang of it. The key here is to keep your toes pointed and your balance upright for proper form. For level one, feel free to use a stool or wall to stay bala...

This flow is part skill building, part flexibility training. It doesn't matter what you look like here, start where you are and work on your flexibility over each play. When you listen to these lyrics, don't think of them as a love song. Redirect them to yourself as you pull and stretch your limb...