This one is going to take a few watches and a lot of patience to master. The goal here is to improve your stability and take control over your body. It's okay if you're shaky or lose your balance every once in awhile. This is going to take practice and time. But it also requires focus. Listen to ...

This one is not for the faint of arms. In level one, we are focusing on building up that core strength and working those obliques in a sustainable way we can build upon. In level two, everything hurts and you will be dying. But at the end of this, your lower back, core and upper body will be bett...

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 ...

Hey I just met you, and this is crazy… this one goes fast, but let’s work biceps maybe? This one is fun, light but don’t underestimate the burn that is coming. Form is just as important as reps on this one so take it easy the first time through with lighter weights than you think you need. No mod...

Your backside will be feeling this one all the way from your traps down to your hamstrings. Only two moves for this one and no modifications. For level one, focus on your form by making sure you have good posture during your squats and that your knees don't go past your toes. For level two, focus...

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...

The most important thing about this routine is to keep your form in check. Go at your own pace and pick a weight that works for all moves. This is an upper body burnout, so choose your weight wisely. Focus on your posture, a straight back during all squat to press moves and upright rows. Keep you...

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...

This one is the most fun we've ever had doing commandos. For level one, start from your knees and use your own body weight. Try to work up to coming up on your toes over each play, increasing your reps. For level two, add ankle weights for more resistance and stay up on your toes. This one starts...

This is a quick and simple flow that focuses on hip opening moves and core stretching. The goal here is to increase flexibility in the hips by deepening your stretch as the weeks go on. You should feel a release in your hips, back and core with this one as you flow until the song ain't no more.
...