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25 Minutes 5 TO THRIVE #8 Upper Body Focus
Episode 1
EX1: 8-14X UPRIGHT ROWS
EX2: 6-10X LAT PULLOVERS
EX3: 8-14X BICEP CURLS
EX4: 8-12X TRICEP EXTENSIONS
EX5: 8-12X UNDER/OVERHAND FRONT RAISE -
25:02Episode 2
25 Minutes 5 TO THRIVE #7 Core Strengh
Episode 2
WARM UP & COOL DOWN PROVIDED
EX1: 8-14X STANDING DB DOUBLE TAP KNEE LIFT
EX2: 6-10X KNEE BENT DB CORNER PRESS
EX3: 8-14X FOREARM PLANK TAPPERS
EX4: 8-12X SUPINE DB ALT LEG LIFT
EX5: 10-20X V-SIT DB ROTATIONS -
25 Minutes 5 TO THRIVE #6 Dynamic Stretch
Episode 3
WARM UP & COOL DOWN PROVIDED
EX1: x8 GROIN OPENERS TO ROTATIONS
EX2: X4 HIP FLEXOR TO HAMSTRING (R)
EX3: X4 HIP FLEXOR TO HAMSTRING (L)
EX4: x6 ASTERISK ARMS TO STS
EX5: x6 NECK ROTATIONS -
25 Minutes 5 TO THRIVE #5 Total Body Lift
Episode 4
WARM UP & COOL DOWN PROVIDED
EX1: X10 ALT ARNOLD SQUAT PRESSES
EX2: X8 ROW TO ROTATION (R)
EX3: X8 ROW TO ROTATION (L)
EX4: X10 SUMO SQUATS
EX5: X6 SHOULDER TAP PLANKS -
25 Minutes 5 TO THRIVE #4 Total Body Lift
Episode 5
WARM UP & COOL DOWN PROVIDED
EX1: x8 LUNGE CLEAN & PRESS (R)
EX2: x8 LUNGE CLEAN & PRESS (L)
EX3: x12 CHEST PRESS (FRONT)
EX4: x10 DEADLIFT
EX5: 20"/20" UP DOWNS TO SHUFFLES -
25 Minutes 5 TO THRIVE #1 Total Body Lift
Episode 6
WARM UP & COOL DOWN PROVIDED
EX1: x12 GOBLET SQUATS
EX2: x8 PUSHUPS
EX3: x10 RDL x8 BENT OVER ROW
EX4: 30"-45" FARMERS CARRY
EX5: x6 PLANK WO to DOWNDOG -
25 Minutes 5 TO THRIVE #3 Total Body Lift
Episode 7
WARM UP & COOL DOWN PROVIDED
EX1: x12 SUITCASE + HAMMER + PRESS
EX2: x8 R/L WEIGHTED SHELF TOUCHES
EX3: x6 SLOW TREE LIFTS
EX4: 20-30" MOUNTAIN CLIMBERS
EX5: R/L HIP SIDE REACHERS + HAMSTRING -
25 Minutes 5 TO THRIVE #2 Lower Body Focused
Episode 8
WARM UP & COOL DOWN PROVIDED
EX1: x8 REVERSE LUNGE
EX2: x10 GLUTE BRIDGE
EX3: STEP UP OR SQUATS
EX4: 20' R/L SIDE PLANK
EX5: GROIN + STS + JOGGERS -
09:49Episode 9
10 minute Rhythm & Reps #1
Episode 9
THE WORKOUT:
Song 1: Squats, Front/Wide presses
Song 2: Lateral raise, hammer curls, alternating Lunges
Song 3: Weighted rotations, tricep kickbacks, knee lifts
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Rhythm in Reps is a 10-minute, music-powered workout that blends light weights with simple, easy-to-follow exercises. Each song guides... -
08:47Episode 10
10 minute Rhythm & Reps #2
Episode 10
THE WORKOUT:
Song 1: Narrow & Wide Rows, Butt Kicks
Song 2: Hip Hinges, Upright Rows
Song 3: Supine Chest Press/Fly, Tricep Extension
Rhythm in Reps is a 10-minute, music-powered workout that blends light weights with simple, easy-to-follow exercises. Each song guides you through 2β4 moves, helpi... -
11:58Episode 11
STANDING CORE #1
Episode 11
THE WORKOUT:
1.) DB Squat to weighted knee Lift
2.) Weighted Knee Driver R
3.) Weighted Knee Driver L
4.) DB Squat hold to R/L knee cross
5.) DB Front Riase to Front Press
6.) R/L Halos
7.) Side Bend R
8.)Side Bend L
9.) Weighted Throw Downs
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Standing Core is a dynamic 10-minute workout that bui... -
12:42Episode 12
FLOOR CORE 10 #5
Episode 12
THE WORKOUT:
1.) weighted torso twists
2.) Weighted hip dips RIGHT
3.) Weighted Hip Dips LEFT
4.) Figure 4 Crunches R
5.) Figure 4 Crunches L
6.) DeadBugs with Weight
7.) plank weighted Pulls
8.) Side Plank Weight Lifts R
9.) Side Plank Weight Lifts L
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Floor Core is a focused 10-minute session d... -
12:07Episode 13
FLOOR CORE 10 #4
Episode 13
THE WORKOUT:
1.) 3 count bicycle holds
2.) Side Plank knee to elbow Reps RIGHT
3.) Side Plank knee to elbow Reps LEFT
4.) DeadBugs
5.) Crunch to Flappers
6.) Penguins
7.) Mountain Climbers to Hand outs
8.) v-sit rotations
9.) Supine Splay Ups
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Floor Core is a focused 10-minute session designed t... -
12:02Episode 14
FLOOR CORE 10 #3
Episode 14
THE WORKOUT:
1.) Crunch to STS Punches
2.) Weighted Hammer Crunches
3.) Right Side Plank Holds
4.) Left Side Plank Holds
5.) Weighted Crunch Throws
6.) Alt Knee Press Pulses
7.) Table Top Leg Lifts
8.) Weighted Toe Reaches
9.) Swimmers
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Floor Core is a focused 10-minute session designed to stren... -
12:07Episode 15
FLOOR CORE 10 #2 NO EQUIPMENT
Episode 15
THE WORKOUT:
1.) Angel Wings to Alt knee lift
2.) Back and forth roll overs with Lifts
3.) table top pelvic tilts
4.) Alt torso rotation to knee extension
5.) V sit bicycles
6.) Plank Holds
7.) SuperFlyers
8.) Cat Cow to Bird Dogs
9.) Plank R/L Mountain Climbers
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Floor Core is a focused 10-minut... -
12:18Episode 16
FLOOR CORE 10 #1
Episode 16
THE WORKOUT:
1.) Bicycles
2.) Knee bent Angles
3.) Supine Knee Lifts
4.) Single Arm Press up (right)
5.) Single Arm Press up (left)
6.) Figure 4 chest lifts (right)
7.) Figure 4 chest lifts (left)
8.) Side v-sit ups R
9.) Side v-sit ups L
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Floor Core is a focused 10-minute session designed to st... -
10:03Episode 17
10 minute NO FLUFF Dance Movement Class #1
Episode 17
Get ready to move with this 10-minute "no fluff" dance movement class! This session is all about fun, flow, and simplicityβno complicated choreography, no long explanations, just easy-to-follow moves that will get your body energized and your mood lifted. Whether youβre a beginner or just short o...
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πͺ Shoulder Strength/Recovery Workouts Session #6
Episode 18
This foundational workout is designed to reconnect you with the deep stabilizers of your shoulder β especially the scapular muscles and rotator cuff. Youβll work through foam rolling, controlled mobility drills, and activation-based strength to build awareness, improve joint control, and lay the ...
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πͺ Shoulder Strength/Recovery Workouts Session #5
Episode 19
This foundational workout is designed to reconnect you with the deep stabilizers of your shoulder β especially the scapular muscles and rotator cuff. Youβll work through foam rolling, controlled mobility drills, and activation-based strength to build awareness, improve joint control, and lay the ...
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πͺ Shoulder Strength/Recovery Workouts Session #4
Episode 20
This foundational workout is designed to reconnect you with the deep stabilizers of your shoulder β especially the scapular muscles and rotator cuff. Youβll work through foam rolling, controlled mobility drills, and activation-based strength to build awareness, improve joint control, and lay the ...
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πͺ Shoulder Strength/Recovery Workouts Session #3
Episode 21
This foundational workout is designed to reconnect you with the deep stabilizers of your shoulder β especially the scapular muscles and rotator cuff. Youβll work through foam rolling, controlled mobility drills, and activation-based strength to build awareness, improve joint control, and lay the ...
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πͺ Shoulder Strength/Recovery Workouts Session #2
Episode 22
This foundational workout is designed to reconnect you with the deep stabilizers of your shoulder β especially the scapular muscles and rotator cuff. Youβll work through foam rolling, controlled mobility drills, and activation-based strength to build awareness, improve joint control, and lay the ...
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πͺ Shoulder Strength/Recovery Workouts Session #1
Episode 23
This foundational workout is designed to reconnect you with the deep stabilizers of your shoulder β especially the scapular muscles and rotator cuff. Youβll work through foam rolling, controlled mobility drills, and activation-based strength to build awareness, improve joint control, and lay the ...
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43:05Episode 24
ENERGIZE & EMPOWER 45 - DAY 20
Episode 24
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) FRONT TO LATERAL RAISE
2.) FWD/BKW A-JACKS
3.) SUMO SQUAT TO ALT HEEL LIFTS
4.) HIGH/LOW PUNCHESCIRCUIT 2: (8 MINUT...