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 song won't feel like cardio, until suddenly it does. We start off slow with curtsy lunges before jumping into drop squats with a twist. When the beat drops, the jumping jacks begin. Form is more important here than function, so focus on mastering that before worrying about your reps. Get as ...

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 ...

You may spend most of this song with your chest on the ground, but don't underestimate this one. Prepare for a complete upper body burn out while you strengthen your back, bis, chests and tris. It's impossible not to sing along to this one while you synchronize your supermans and cobra push ups t...

Say goodbye to your saddlebags and get ready for a fun little step up routine that requires a little balance, patience and coordination. Go at your own pace, with a surface height that you can handle for the entire song. You can make this routine harder as you increase your endurance and strength...

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 ...

Be prepared to feel the burn in your glutes, hamstrings and hips as we carve out your back side. Once you have mastered the form on this one, we highly suggest adding ankle weights to enhance the burn. This is a fun, quick, but challenging routine. Make sure you start with your weakest leg first ...

Level One: Your goal is to focus on your plank form, strength and endurance. This routine will burn out your core and arms. Modify where needed with bird dogs or just hold your plank as long as you can. By the end of the month, you should be able to stay up on your toes the entire time. Remember,...

This routine is not just a complete burn out for your quads but also a great exercise in will power and perseverance. By chorus number two, your body is going to tell you that you can't do this. But we promise you that you can. In the beginning, if all you can do is sit on the wall, that's ok. Th...

This flow works well for a warm up or a cool down with a focus on deep stretching, flexibility and balance. Some of the transitions are quick but once you get familiar with this routine work on pushing yourself deeper into your stretches and really feel that slow burn.

Song: Slow Burn
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