It's hard not to love this song, especially when you are doing a flow to it! Imagine that these lyrics are about your relationship with yourself and your body. As you roll out your spine and stretch your back, think about the foundation you're building. For level one, follow Steph and work up to ...

No modifications here, try to each position to the best of your ability. Perfect form is not as important as balance in the beginning. First comes balance, then flexibility, and then we will worry about form. Use your hands when needed to transition to next series of poses. We recommend watching ...

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...

Level One: Focus on form and completing the song, not necessarily reps. Your goal is to stay sitting on the wall no matter what, only kicking or doing hip abductors when you can.

Level Two: Add ankle weights 3-5 lbs and try to do as many reps as possible on the chorus. Stay on the wall the en...

Balance is the new sexy. This ballet inspired routine starts off slow but the burn comes quick. For level one, start near a wall or stool for assistance. Work up to balancing on one foot the entire routine by the end of the program. For level two, add a set of ankle weights to increase intensity....

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...

Follow the song, but don't worry on reps until you have your balance and form down. Some of these movements won't come naturally to everyone, so test each one out with your weight before attempting the song in its entirety.

Also make sure you have a heavy enough kettle bell, but light enough t...

This song requires patience, impeccable form and sheer power of will. If you don't have a kettle bell, the second best option is a weight plate but a dumb bell could work also. You could probably go higher in weight than you think can on this one, but test it out on each movement before you commi...

This is a sneaky full body work out that works your core, arms and quads. The focus here is on form and control. Make sure you test all movements with the weight you choose before you commit to a higher weight. This is a high rep, low weight work out so make sure you can get through the whole thi...

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
Artis...