This slow, synchronized flow will give you all the feels while you stretch out your hammies and loosen up your back and core muscles. Watch this one all the way through before attempting and be patient as you learn the moves. There are no modifications here between levels, just do your best to ke...

This routine won't kill you... but it might make you want to kill us. This routine is the perfect warm up to your workout but things will escalate quickly. For level one, follow along with Steph during the four count jump squat sequence. Focus on your form and breathing, keeping in time with the ...

When you're working from home, you shouldn't need a lot to work with. This full body HIIT routine utilizes just your body weight and a pair of socks (or core sliders or dish towels) to deliver a fun but effective burn out. All levels should focus on form, proper posture during lunges and a flat b...

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 active flow gets everything warmed up, stretched and activated. It's part oblique work, part hamstring stretch and a total body flow set to an empowering anthem. Remember to keep your form in check: your wrists should be under you shoulders. For level one, leave your hands both on the grou...

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...

This pilates inspired core activation will leave you shaking by the end of the song. But don't worry, it's a quick song and the transitions come sooner than you think they will. Your goal here is to build up your core strength and remove the strain from your neck. For level one, keep your legs be...

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...

At first you'll be afraid, you'll be petrified. But just keep sitting, we promise you WILL survive. If you're not great at wall sits, you will be after doing this song a few times a week for 40 days. With the exception of a one minute break, you will be sitting on the wall this entire song. This ...

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...