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...

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...

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 for a lower body burn out that will leave your feeling empowered but also sore? Get ready to fall in love with All About That B(ass). For level one, feel free to grab a stool or stay close to the wall if you need help with balance. We'd rather use an assist than be falling over the whole ti...

Bad lunges is a routine for people who are bad at side lunges. We've choreographed this routine to make it easier to master this skill no matter your fitness level. The focus here is on form but don't worry if you can't go down as low in your lunges and squats as you want. What is important is th...

This routine requires a lot of coordination and careful movements. Start out slow until you master the range of motion, careful not to slam the bell into your wrists. For beginners, bring foot just above the ground or as fas as you can with out losing your balance. Take your time, form is more im...

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 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...

This is a fun routine that promotes balance, strength and mental endurance. Adding in those extra leg lifts will test you mentally and physically. But we promise that you can hold it up longer than you think. Remember to keep your back against the wall and keep sitting at all costs. If you don't ...

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...