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 song goes by so fast that you will almost (ALMOST) forget how bad your arms will be burning by the end. There is a lot of room for modification here in between level one and level two. It might look like there are a lot of moves in this routine, but really it's just two sequences you have to...

Don't be fooled by the slow beat, this routine has a lot more going on than it seems. For level one, we're going to take it slow and isolate the hamstring muscles. In level two we take it up a notch by adding in tricep dip kicks and adding ankle weights for extra tension. By the end of the second...

Ever done step ups for 3 minutes straight? This routine is easy to learn and will go by quickly once you've got the steps down. Make sure you have a sturdy surface to step up on and focus on keeping your form while matching your reps to the music. To level up, add ankle weights and/or hold a dumb...

No mods for this fun upper body routine. Adjust your weights for your fitness level and pick a bench, ottoman or other surface that you can easily maneuver around and complete all movements. Match your reps to the beat and go up in weights as you level up over time.

Song: Slow Hands
Artist:...

We are building upper body strength and focusing on holding up our body weight in this one. The further your legs go out on the tricep dips, the harder it is. Start with your legs underneath your knees at first and slowly slide them out further as you get stronger. As you progress, add a push up ...

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...

This routine can be done with a weight bench, sturdy chair, step or ottoman (as featured in the video). Our focus here is on form, not repetitions. For level two, add one or two dumb bells to add resistance to your workout. Hold the dumb bells at the shoulders to get the right tension for this wo...

This is a sneaky full body work out that works your core, arms and quads. The focus here is on form and control. Make sure you test all movements with the weight you choose before you commit to a higher weight. This is a high rep, low weight work out so make sure you can get through the whole thi...

This flow works well for a warm up or a cool down with a focus on deep stretching, flexibility and balance. Some of the transitions are quick but once you get familiar with this routine work on pushing yourself deeper into your stretches and really feel that slow burn.

Song: Slow Burn
Artis...