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...

Well we guess it would be nice, if you could hold up your body... well you've gotta have faith! Focus is on form here, keep your back straight and your booty down whenever you're in plank. We are strengthening our core and conditioning our upper bodies to carry our weight. The song goes fast, so ...

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 one will burn so good, so choose your weights wisely. We're working biceps, traps and delts in this one with a variety of synchronized curls and presses. You can use a weight bench, ottoman or chair for this routine. Just make sure the surface isn't too soft and your posture is good. Form is...

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,...

No mods on this one! Adjust your weight for your fitness level and match your reps to the natural cadence of the song. Because half of this song requires a two hand touch, go up on your weight higher than you think you need.

Song: I Won't Back Down
Artist: Tom Petty

DISCLAIMER: VOLUNTAR...

Oh we're CALFway there, oh oh oh... you'll be feeling it we swear! This routine is a slow building burn that pays off by the end. There are no modifications necessary, just choose a kettlebell, dumbbell or gallon jug based on your fitness level. We've timed each movement to the music so you can f...

We're on a Highway to Delts, and it's going to burn all the way there. We're using light weights and high repetition to sculpt those shoulders and carve out those arms. Select a pair of dumbbells between 3 and 8 lbs that you can hold up the whole song. Watch your form as we do a slight variation ...

Let's put up that weight and get down to it. We're going to hit you with our best shot on this one with some rows and arrows shooting straight from the hip. Grab a 5-10 lb dumbbell and head to the mat. We're going to start by stacking our hips with one leg bent underneath at a 90 degree angle. Ne...

This is an empowering flow that focuses on improving flexibility and agility. Focus on matching the lyrics with your movements, getting deeper into your warrior poses as the month goes on.

Song: I Walk the Line
Artist: Halsey

DISCLAIMER: VOLUNTARY PARTICIPATION: We've done our best...