Just like you, this self-positive flow is a 10/10 — don’t you ever forget. It gets the whole body warmed up from from head to hip to toe. It’ll engage the core, stretch out the legs, and put your balance to the test. This flow is a bit mixed-tempo, incorporating longer holds to build strength and...

Your envisions aren't too high, abs are SO rare. Abs may be mostly made in the kitchen but we can help you with the 10% you can make on the mat. This routine mixes a little pilates with some more classic ab moves like crunches and sit ups to strengthen and challenge your core. Every move is timed...

Want to get better at your lunges, squats and push ups? Well if you want to talk that talk baby, you better walk, better walk that walk, baby. This is the perfect song to perfect that form and increase your strength to. For level one, build up your strength with plank walk outs instead of push up...

First things first, we've only got two moves in this routine. But that doesn't mean it's going to be easy. Make sure you stack your wrists underneath your shoulders and line your knees up with your wrists. For level two, add a pair of ankle weights or a resistance band for an extra challenge. Kee...

You may spend most of this song with your chest on the ground, but don't underestimate this one. Prepare for a complete upper body burn out while you strengthen your back, bis, chests and tris. It's impossible not to sing along to this one while you synchronize your supermans and cobra push ups t...

This routine focuses on balance and regaining control over your body with slow, then fast controlled movements.The goal is to make it through the entire song with out every resting both feet on the ground. The first time is a humbling experience, but with each play you'll have more fun and better...

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 song won't feel like cardio, until suddenly it does. We start off slow with curtsy lunges before jumping into drop squats with a twist. When the beat drops, the jumping jacks begin. Form is more important here than function, so focus on mastering that before worrying about your reps. Get as ...

This is a fun routine that promotes balance, strength and mental endurance. Adding in those extra leg lifts will test you mentally and physically. But we promise that you can hold it up longer than you think. Remember to keep your back against the wall and keep sitting at all costs. If you don't ...

Ready for a fun flow that will leave you feeling powerful, balanced and centered? This flow is simple with only a few poses to memorize. The key here is to find your balance and connect with the lyrics as you learn to sink deeper into your stance. Focus on form and stay close to the wall if you n...