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.
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The first time you attempt this song, you will feel more uncoordinated than you ever have in your entire life. But after the third time? You'll feel like you can do anything! Welcome to Bang Bang Cardio. We've got jumping pulse lunges, plank jacks, half burpees, crab kicks and a few rolls. Buckle...

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...

If you wanna get a six pack... it will take more than 40 days. But this is a great place to start with the basics! We kick things off by using our momentum to master sit ups, followed by a half bicycle crunch that will get harder with every rep. For level one, focus on getting your shoulders off ...

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...

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...

No, I don't want no squats. This is a fun kettlebell routine that puts form over function and requires no modifications. Choose your weight wisely and match your reps to the lyrics. This time, with our kettlebell swings, focus on hinging while keeping your back flat and your lower body stationary...

You know we love a clever kettlebell routine! This full body kettlebell routine has no modifications but uses a lot of different muscles. Proper form is key in this song as the wood choppers can get really tricky. Your knees should be directly over your feet and facing forward as you bring the k...

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...

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 ...