It's the flow you never knew you wanted. Flowing Good As Hell will put you in the best mood and make you feel like a total BAD A**. The key here is to keep good form and timing... so don't lead with your hair. Your spine should be leading you on your cat cows, not your high pony. Start in cat pos...

We love pairing ab routines to a good mixed-tempo song. Regaining control of your core takes time and a lot of mixed efforts. So here we get to slow things down before we speed them up and slow them down again. By the end, you're going to want to collapse but just before you do, we'll be on to th...

This is a sneaky, full body cardio song that is so much fun that it almost makes you forget about how much jumping you're doing. ALMOST. But the song goes by fast and you are building important skills and muscle memory that will make a great foundation for all your future endeavors. For level one...

Ready for a unique take on horizontal cardio? Get ready to feel the burn! In this routine, form is just as important as repetition. For an extra challenge, raise heels during glute bridge. For both levels, the goal with bridge walk outs is to go out as far as you can with out dropping your bum t...

If you thought your hips weren't lying in Vol. 2... they definitely won't be lying after this one. For level one, focus on reps and from on this one. Try to get higher with every play and don't forget to point your toes. For level two, add ankle weights for extra resistance.

Song: 2002
Artist:...

Ready to break those delts in? Keep your back flat and your spirits high, because this one burns! As always, choose your weights wisely and test all the moves before you commit. Jenn is using 8 lb weights on this one and Steph is using 5 lb dumb bells. Follow the beat and focus on your form no ma...

The key to getting through this song is to remember WHY you are doing this. You love yourself so much that you are making physical changes that will sometimes be uncomfortable and painful. You are your own SWOLEMATE, you can do this! Go at your own pace but follow along when we switch moves. Form...

A new take on step ups that will help you build up control, balance, coordination and a little bit of cardio. For this one, everything is timed to the beat. The focus should be on controlling your movements by following the music. There is no mods here, just pick a sturdy step up platform (stool,...

This is a POPGOESTHEBODY Origin routine because honestly, is there any better motivation than JLO when it comes to fitness? This routine will leave your arms, shoulders and biceps feeling like j-to-the-ello.. but in a fun way. Choose your weight wisely and make sure you can get through all the mo...

Ready for a fun flow that will leave you feeling powerful, balanced and centered? This flow is simple with only a few poses to memorize. The key here is to find your balance and connect with the lyrics as you learn to sink deeper into your stance. Focus on form and stay close to the wall if you n...