This flow only takes a couple watches to nail the routine. For half the song, you will repeat the sun salutation sequence at your own pace as you go from Mountain Pose to forward fold to plank to upward dog to downward dog and back up again (with a few moves in between). This is such a great flow...

Something about this routine feels very 80s and we are hear for it! Grab your leg warmers and hit the mat: it's Blast Christmas. This routine is a 360 degree hip carver. Synchronisity is important in this routine as the speed is essential for the effectiveness of these moves. Quality is more impo...

We hope you're ready to get that heart rate up and keep it up! There are a lot of choruses in this song and you will be feeling it long before the song is over. For level one, focus on completing the song and follow Steph for modifications. Jenn speeds it up for level two with deeper squats and d...

It's hard for us to do this one with out channeling Lindsay Lohan, but that's half the fun. This may look like a purely novel routine but if you choose the right weights, you will get a quick full body workout with this one. The risk with a song like Jingle Bell Rock is that speeding up or dancin...

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...

Level One: Focus on form and finishing the song. On suitcase squats focus on your posture and go down as far as you can to complete the reps.

Level Two: Should be lifting a higher weight based on your abilities, but make sure you can work through all movements. On suitcase squats, your weight...

Hey I just met you, and this is crazy… this one goes fast, but let’s work biceps maybe? This one is fun, light but don’t underestimate the burn that is coming. Form is just as important as reps on this one so take it easy the first time through with lighter weights than you think you need. No mod...

With so many compound movements, this song will take a few times to get the routine down. But once you do, the focus should be on both form and repetition. Get deeper in your squats and lunges, smoother with your transitions. Try going up in weights after a few weeks once you've mastered form and...

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 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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