This song is all about boosting stability, flexibility and balance. Utilizing the wall, these advanced yoga poses become more accessible to beginners. Focus on finding on your center and staying up one one foot. This one is a great stretch for your back, hips and hamstrings,

Song: Apologize
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Synchronized toe taps are back! But this time, we want you to focus on form by keeping your shoulder blades up off the ground and isolating that core. The focus here is on both repetition and form. Your single leg stretch should be executed with pointed toes and the straightest legs possible. Las...

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...

We apologize in advance for how difficult this one will be to follow. This song doesn't follow the usual formula, but bear with us because the burn is worth it. If you find that your hips and saddlebags aren't burning by the end of the first verse, it's time to add ankle weights. This one is a ma...

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 one takes a few tries to get the rhythm down, but Booty in the USA will humble you by the second verse. We recommend sizing down your weights and testing before you commit to any specific weight. The chest flies are no joke by the end of the song and you don't want to burn out too quickly. W...

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...

Bringing back one of our favorite upper body routines from 2018. This is another one where you might need to go lower in weights than you're used to. Make sure you test out all the moves with your chosen weights before you commit. We also recommend doing this one in front of a mirror the first co...

Don't underestimate this upper body burn out. At first glance, it looks like a silly, fun time and it definitely is. But make sure you're selecting weights that are challenging enough to get the full benefit from these moves with out being too heavy. Make sure you test out each move before commi...

This might be the most creative use of a wall we've ever attempted. Dancing is encouraged, but there isn't a lot of time before we get right into it. Go light on weights the first few weeks until you can master the movements and stay up on the wall. If your wall surface doesn't allow for sliding ...