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: Go at your own pace but follow the routine. Your goal is to get through the routine with out taking a rest.

Level Two: Focus on reps but don't overextend yourself so you can't finish the song. If you need to make it more challenging, add ankle weights or swap out windmills for burp...

You're going to want to find a bench, ottoman or firm couch for this one. A staircase could work as well if there is enough space. Choose one dumbbell between 5 and 8 lbs based on your fitness level. Make sure you aren't flinging the dumbbell, the focus should be on isolating that tricep in tight...

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...

The best way to bypass running but still get a good cardio sesh in is to step it up. But don’t worry, we’re taking it one Step Up At A Time in This One. No modifications here, just choose your step up platform based on your current fitness level. For level one choose a front porch stoop, step sto...

A new take on step ups that will help you build up control, balance, coordination and a little bit of cardio. For this one, everything is timed to the beat. The focus should be on controlling your movements by following the music. There is no mods here, just pick a sturdy step up platform (stool,...

You want that back... that BACK ROWmance? We thought so. Get ready for a burn that will sneak up on you and make you question your sanity. This is another one where you are going to want to start lighter and work your way up in weights. We both ended up using 5 lb dumbbells for this and doubling ...

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...

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...