1. WRIST ROLLS
2. SHOULDER BLADE FWD/BKW DRAW
3. SHOULDER BLADE DRAW + UB
4. FWD/BKW SWIMMERS
5. NECK R/L WIPERS
6. NECK FRONT & BACK
7. NECK ROUNDERS
8. QL SIDE TO SIDE
9. SKATER + QL STRETCH
10. STANDING CAT/COW
11. WRIST FLEX/EXT
12. STEP OUT HUGGERS
13. CHEST & BACK OPENERS
14. ALT STEP TAPS
...

Equipment: Spin bike you feel safe on, as well as comfortable supportive clothes. It's fun to try new modalities when it comes to getting your sweat on, and a spin workout might be just what you need. Remember, the timer and I are just guides, so take a break whenever you need it!
1. Warm up (4:3...

In this Upper-body focused Strength workout, we'll be doing 1 upper-body exercises for 3 rounds for a total of 4 circuits . Work times will decrease throughout (45"/35"/25") and rest will be 15" between each set.
WARM UP:
EX 1: Dumbbell Curl
EX 2: Supported Row
EX 3: Wood Choppers
EX 4: Incline ...

Equipment: Spin bike you feel safe on, as well as comfortable supportive clothes. It's fun to try new modalities when it comes to getting your sweat on, and a spin workout might be just what you need. Remember, the timer and I are just guides, so take a break whenever you need it!
1. Warm up (4:3...

EQUIPMENT NEEDED: NO EQUIPMENT
LEVEL: BEGINNER
WORKOUT BREAKDOWN: (WARM UP & COOL DOWN INCLUDED)
WARM UP
CIRCUT 1: (1 ROUND)
1.) Double Pulse Weighted Lunge//Weighted Lunge//weighted Step Back
2.) Inchworm Pushups//x2 Pushups (opt inchworm)
3.) 2 DB Hop Overs
4.) Alt Supine Chest Fly//Standing Ch...

EQUIPMENT NEEDED: NO EQUIPMENT NEEDED
LEVEL: BEGINNER
WORKOUT BREAKDOWN: (WARM UP & COOL DOWN INCLUDED)
WARM UP
Circuit 1: (2 Rounds)
1.) Reverse Lunge to Knee Lift/Kick R
2.) Reverse Lunge to Knee Lift/Kick L
Circuit 2: (2 Rounds)
1.) High Knees
2.) Standing Leg Abduction R/L
Circuit 3: (2 Round...

Equipment: Spin bike you feel safe on, as well as comfortable supportive clothes. It's fun to try new modalities when it comes to getting your sweat on, and a spin workout might be just what you need. Remember, the timer and I are just guides, so take a break whenever you need it!
WARM UP (3:00)
...

In this Upper-body focused Strength workout, we'll be doing 1 upper-body exercises for 3 rounds for a total of 4 circuits . Work times will decrease throughout (45"/35"/25") and rest will be 15" between each set. Always take a rest break when you need it!
WARM UP:
EX 1: DB PULLOVER
EX2: LAT TO FR...

Equipment: Spin bike you feel safe on, as well as comfortable supportive clothes. It's fun to try new modalities when it comes to getting your sweat on, and a spin workout might be just what you need. Remember, the timer and I are just guides, so take a break whenever you need it!
WARM UP (3:00)
...

In this 20 minute workout, you'll need a Kettlebell and you will be completing 3 rounds of total body exercises. Each round, we'll complete the exercise for decreasing work time (descending pyramid) going from 50" to 40" to 30" All will have a 15" break in between, but you know your body best, ta...

In this 20 minute recovery session, we'll be working through 15 specific muscle groups with the foam roller for 60 seconds each. Equipment: Foam Roller (can be various sizes) Remember, the timer and I are just guides, so take a break whenever you need it!
1.) Calf Roll (R)
2.) Calf Roll (L)
3.) H...

Equipment: Spin bike you feel safe on, as well as comfortable supportive clothes. It's fun to try new modalities when it comes to getting your sweat on, and a spin workout might be just what you need. Remember, the timer and I are just guides, so take a break whenever you need it!
Warm Up:
POS 1...

In this Upper-body focused Strength workout, we'll be doing 1 upper-body exercises for 3 rounds for a total of 5 circuits . Work times will decrease throughout (45"/35"/25") and rest will be 15" between each set. Always take a rest break when you need it!
WARM UP
EX1: SUPPORTED BACK FLY
EX2: ALT ...

Equipment: Spin bike you feel safe on, as well as comfortable supportive clothes. It's fun to try new modalities when it comes to getting your sweat on, and a spin workout might be just what you need. Remember, the timer and I are just guides, so take a break whenever you need it!
Warm Up:
POS 1...

In this no equipment workout, we'll vary the amount of work/rest ratios- but always take a rest break when you need it!

EQUIPMENT NEEDED: Dumbbells + Mat and support/incline if needed.
LEVEL: BEGINNER
WORKOUT BREAKDOWN: (WARM UP & COOL DOWN INCLUDED)
WARM UP
CIRCUT 1: (1 ROUND)
Goblet Squat
DeadLift
1,2,3 Holds
CIRCUT 2: (1 ROUND)
Squat Pulse
Side to Side Squat
1,2,3 Shuffle Back
CIRCUT 3: (1 ROUND)
Lateral Lunge ...

Equipment: Spin bike you feel safe on, as well as comfortable supportive clothes. It's fun to try new modalities when it comes to getting your sweat on, and a spin workout might be just what you need. Remember, the timer and I are just guides, so take a break whenever you need it!
Warm Up:
POS 1...

I'll be guiding you through 5 exercises three times in this BEGINNER cardio workout. You'll need an open area and comfy supportive shoes to complete.
1.) Alternating Reverse tap to Squat
2.) Butt Kickers
3.) Scissor Jacks
4.) Twisting March
5.) Joggers

Equipment: Spin bike you feel safe on, as well as comfortable supportive clothes. It's fun to try new modalities when it comes to getting your sweat on, and a spin workout might be just what you need. Remember, the timer and I are just guides, so take a break whenever you need it!
Warm Up
POS 3 (...