This little flow is a fun way to warm up your core and stretch out your lower back. It won't take long to catch on to this one, with only a few moves to learn. Pay attention to each pose the first time you watch this one, especially the positioning of the legs in the spinal twists.

Song: Cool...

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...

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...

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...

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...

Balance is key. This song will help you find it. It's always humbling to try new balance routines for the first couple times. The goal here is to try to only keep one foot on the ground for the entire song. Think slow, controlled movements and use your core to stabilize your body. If it gets too ...

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 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 all about slow, controlled movements. Once you get the form down, focus on matching the rhythm with the goal of sliding your foot out further and further each week. This one will feel a little awkward at first but it's a slow burner that really starts to get fun once you find your gro...

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 ...