This flow is going to feel unnatural at first as you try to find your rhythm. It's an unusual flow that will look different for everyone as we are all working with different body types, fitness levels and abilities. The key here is to pick one person to follow and once you master the timing, focu...

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...

Most people think about squats and lunges when they think about shaping the booty. But if you want a comprehensive hip-glute carver, getting on all fours on your mat with do wonders for your rear. For level one, focus on form before you even thinking about adding any kind of resistance or weight....

This is one of those routines that may seem impossible at times but will transform you over time if you stick with it. Not only will you be a master in jump squats and side planks by day 40, but the benefits will permeate throughout real life too. For level one, your goal is to keep it moving. If...

First things first, we've only got two moves in this routine. But that doesn't mean it's going to be easy. Make sure you stack your wrists underneath your shoulders and line your knees up with your wrists. For level two, add a pair of ankle weights or a resistance band for an extra challenge. Kee...

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 ...

This routine focuses on balance and regaining control over your body with slow, then fast controlled movements.The goal is to make it through the entire song with out every resting both feet on the ground. The first time is a humbling experience, but with each play you'll have more fun and better...

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 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 is part skill building, part flexibility training. It doesn't matter what you look like here, start where you are and work on your flexibility over each play. When you listen to these lyrics, don't think of them as a love song. Redirect them to yourself as you pull and stretch your limb...