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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Hey, we’re all in the same boat. Abs can really suck sometimes. But hopefully a fun, empowering country song can get you through it. For level one, focus on form. During toe taps keep your shoulders off the ground and make sure you are hinging at your hips, not leading with your feet. If you need...

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 routine is a tough one. It starts out light and fun but it really starts to burn by the second verse! Focus on your form, during the verses but try to stick to the cadence of the chorus when we switch to toe taps. Prepare yourself for a lower ab burn as you completely obliterate your core i...

When it comes to weight lifting, we prefer to Lift Like a Woman. That means sculpting and shaping our chest and shoulders with low weight, high rep routines. This one is so much fun that it almost makes you forgive how badly it burns. But keep lifting ladies, the next move comes sooner than you t...

Level One: If you must modify, you can work up to the bench by just laying flat on the floor with no elevation. Your goal is to stay up or stay moving the entire song. Don't rest on your bum!

Level Two: To make the routine more challenging, you can add ankle weights as you progress throughout...

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...

Don't underestimate this slow jam. Start off lighter than you think you need because your shoulders will be burning before the end of the first chorus. We recommend doing this one in front of a mirror or on camera so you can check your form. Follow along with the music, skip a rep if you need to ...

This slow, synchronized flow will give you all the feels while you stretch out your hammies and loosen up your back and core muscles. Watch this one all the way through before attempting and be patient as you learn the moves. There are no modifications here between levels, just do your best to ke...