This active flow gets everything warmed up, stretched and activated. It's part oblique work, part hamstring stretch and a total body flow set to an empowering anthem. Remember to keep your form in check: your wrists should be under you shoulders. For level one, leave your hands both on the grou...

This pilates inspired core activation will leave you shaking by the end of the song. But don't worry, it's a quick song and the transitions come sooner than you think they will. Your goal here is to build up your core strength and remove the strain from your neck. For level one, keep your legs be...

This is a weighted cardio song that is so much fun, you will (almost) forget that you are doing cardio at all. We start things off slow in the verses, but make sure to check your posture and form in the mirror. If you feel a pull in your back during your squats, drop the weight or check your pos...

This barre inspired routine will leave you burning in ways you'll never see coming. Stay close to the wall or use a tall chair or stool for this routine. For an added challenge, level two girls can add a pair of 1-5 lb ankle weights. Watch your posture and get as low as you can on each movement w...

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...

This full body kettle bell routine works your chest, core and arms. But the real focus on this routine is nailing the turkish get-up. It's harder than it looks to get from a lying position to a standing position, a skill that will come in handy in real life. Watch this one all the way through and...

This song has an interesting mix of balance, obliques and calf work. But trust us when we say that this will be a humbling experience. Your instincts will tell you to speed up so you don’t lose your balance. But try to keep things slow and controlled. Take each movement one beat at a time instead...

Most people think about squats and lunges when they think about shaping the booty. But if you want a comprehensive hip-glute carver, getting on all fours on your mat with do wonders for your rear. For level one, focus on form before you even thinking about adding any kind of resistance or weight....

This slow, synchronized flow will give you all the feels while you stretch out your hammies and loosen up your back and core muscles. Watch this one all the way through before attempting and be patient as you learn the moves. There are no modifications here between levels, just do your best to ke...