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...

Ready for a butt kicking good cardio sesh? Literally, we're kicking our own butts and dancing it out in this cardio routine that is so much fun, you'll almost forget you're working out. No modifications here, just try to keep it up and keep it moving. Watch your form on the standing crunches and ...

This song has an interesting mix of balance, obliques and calf work. But trust us when we say that this will be a humbling experience. Your instincts will tell you to speed up so you don’t lose your balance. But try to keep things slow and controlled. Take each movement one beat at a time instead...

If you could take our pulse right now it would feel just like we curled all the hammers. We whole heartedly believe that the best way to build a body is to make things fun. This one is easy to follow along with and no modifications are necessary. Just choose a weight that makes since for your fit...

This is a shout out to your ass. Go ahead and wish yourself a happy new rear because we're working your entire backside in this one. Up first we have deadlifts, followed by a four point squat and dumbbell swing sequence that feels a little like cardio. Form is key here so make sure you are hingin...

This one takes a few tries to get the rhythm down, but Booty in the USA will humble you by the second verse. We recommend sizing down your weights and testing before you commit to any specific weight. The chest flies are no joke by the end of the song and you don't want to burn out too quickly. W...

A fun step up routine straight out of a Britney Spears music video. We couldn't quite figure out how to fit in the spinning chairs, but step ups seemed challenging enough. A few safety tips! Make sure your chair is secure and won't tip over or slide out from underneath you. Set it up next to a wa...

The key to getting through this song is to remember WHY you are doing this. You love yourself so much that you are making physical changes that will sometimes be uncomfortable and painful. You are your own SWOLEMATE, you can do this! Go at your own pace but follow along when we switch moves. Form...

Ready to break those delts in? Keep your back flat and your spirits high, because this one burns! As always, choose your weights wisely and test all the moves before you commit. Jenn is using 8 lb weights on this one and Steph is using 5 lb dumb bells. Follow the beat and focus on your form no ma...

This routine will test your patience as you squat, stretch and fold your body. Finding your balance is the first step in body control and there is no better way to work on balance than with arabesques. If you are struggling to stay upright, stay near the wall or a stool for some assistance. Slow ...