🥳 📆 What's NEW this month?
This section will always be packed with the most up to date / newly released videos. As new non-diet workouts come out each month, whether the video is new or 'older' hopefully you can always find something that fits your mood!
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June 13, 2026 // LIVE Monthly Movement Meetups
WARM UP:
STEP TAPS
SIDE STEP + TRICEP PULLS
DIAGNOL REACHES
TORSO TWISTS + PUNCHES
SQUATS
JACKS
JOGGERS
CIRCUIT 1: (3 ROUNDS)
BICEP CURL NARROW TO WIDE
DB SQUAT TO CROSS
CIRCLE PRESS
DB FRONT RAISE TO CHEST PRESS
ALT UPRIGHT ROW
R/L STEP BACK KNEE DRIVE
WALK OUT X2 PUSHUPS
COOL DOWN:
(1/7) STEP... -
5 Minute Edge of Bed Wake Up Stretch (MT)
(1/5) BREATHING
(2/5) NECK SIDE TO SIDE
(3/5) HIGH REACHES
(4/5) REACH + TORSO TWIST
(5/5) HAMSTRING WAKE UP
BREATHING -
30 Minute "Knee & Hip Strengthing plus Upper Body" (JK)
WARM UP
(1/6) HUGGERS & RAISERS
(2/6) HIGH KNEES & HIP CIRCLES
(3/6) ARM CIRCLES
(4/6) HAMSTRING SCOOPERS
(5/6) SQUAT TO REACHERS
(6/6) JUMP ROPE
CIRCUIT 1 (3 ROUNDS):
(1/4) R/L HIP KICKERS
(2/4) SQUAT W/ BAND
(3/4) MONSTER WALKS
(4/4) CAT/COW TO FIRE HYDRANT
UPPER BODY (3 ROUNDS)
(1/3) BICE... -
5 Minute "Stay in Bed" Movement (JK)
(1/5) BREATHING + KNEE SWAYS
(2/5) SIDE KNEE SPLAY
(3/5) NECK TURNS
(4/5) ANKLE ROLLS
(5/5) SNOW ANGLES
BREATHING -
20 Minute "Tire Me Out" Light Weight Cardio with Step (BB)
WARM UP
(1/6) HUGGERS & RAISERS
(2/6) HIGH KNEES
(3/6) ARM CIRCLES & SHOULDER ROLLS
(4/6) HAMSTRING SCOOPERS & SWIMMERS
(5/6) SQUAT TO REACHERS
(6/6) JUMP ROPE
CIRCUIT 1 (2 ROUNDS):
(1/4) R/L STEP UP
(2/4) BICEP CURL STEP UP
(3/4) CIRCLE SHOULDER
(4/4) TRICEP STEP UP
CIRCUIT 2 (2 ROUNDS)
(1/4) ... -
15 Minute Seated Movement PART 4
WARM UP
(1/5) CHEST OPENER & SHOULDER ROLLS
(2/5) NECK SIDE TO SIDE
(3/5) QL SIDE TO SIDE
(4/5) TORSO TWIST
(5/5) WRIST ROLLS
CIRCUIT 1 (3 ROUNDS)
(1/4) CURL TO PRESS
(2/4) WEIGHTED HALOS
(3/4) CHICKEN WINGS
(4/4) POT STIRS
COOL DOWN
(1/4) NECK SIDE TO SIDE
(2/4) CHEST & BACK OPENER
(3/4) TRIC... -
15 minute Seated Movement PART 1
WARM UP
(1/5) CHEST OPENERS & SHOULDER ROLLS
(2/5) NECK SIDE TO SIDE
(3/5) SIDE TO SIDE
(4/5) REACH & TORSO TWIST
(5/5) ANKLE PUMPS
CIRCUIT 1 (3 ROUNDS)
(1/4) ARNOLD PRESS
(2/4) SERVERS
(3/4) WEIGHTED CHOPPERS
(4/4) LATERAL RISE SUNNIES
COOL DOWN
(1/4) NECK STRETCH
(2/4) CHEST & BACK OPENERS
(... -
15 Minute Seated Movement PART 3
WARM UP
(1/5) SHOULDER ROLLS & CHEST OPENERS
(2/5) NECK SIDE TO SIDE
(3/5) QL SIDE TO SIDE
(4/5) TORSO TWIST
(5/5) ANKLE PUMPS
CIRCUIT 1 (3 ROUNDS)
(1/4) FRONT TO LATERAL RAISE
(2/4) CHEST OPENER
(3/4) TRICEP EXTENSION
(4/4) ALT DIRECTION BICEP CURL
COOL DOWN
(1/4) NECK SIDE TO SIDE
(2/4) CHEST... -
15 Minute Seated Movement PART 2
WARM UP
(1/5) CHEST OPENERS + SHOULDER ROLLS
(2/5) NECK SIDE TO SIDE
(3/5) QL SIDE TO SIDE
(4/5) TORSO TWIST
(5/5) HAMSTRING HINGE
CIRCUIT 1 (3 ROUNDS)
(1/4) FRONT RAISE + CHEST OPENER
(2/4) SHOULDER PRESS
(3/4) BICEP NARROW/WIDE
(4/4) TRICEP LIFT OFF
COOL DOWN
(1/4) NECK SIDE TO SIDE
(2/4) CH... -
15 minute "Simple Weekly Routine" (KL)
WARM UP (2:00)
CIRCUIT 1 (2 ROUNDS):
(1/4) PUSH JACKS
(2/4) ALT STEP BACK
(3/4) ALT KNEE TO ELBOW ROTATION
(4/4) THROW DOWN PUNCHES
CIRCUIT 2 (2 ROUNDS)
(1/4) BICEP CURLS
(2/4) ALT PRESSES
(3/4) SUITCASE SQUAT
(4/4) BENT OVER ROW
COOL DOWN (2:00) -
5 Minute "Learn to Access Your Anger with Movement" (KL)
(1/5) SHAKE IT
(2/5) HIT THE GROUND
(3/5) HIT THINGS
(4/5) BALL SLAMS
(5/5) SQUAT TO PRESS
BREATHING -
💧 4-3-2 DROP SET - 20 DAY // Follow Along Program
1 season
This program is built around a simple countdown format. You’ll complete 4 exercises, and each one follows the same timing: 40 seconds, then 30 seconds, then 20 seconds. The first round gives you time to explore the movement and get oriented, the second helps you settle into a steady rhythm, and t...
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May 16, 2026 // LIVE Monthly Movement Meetups
-THE WORKOUT: (warm up & cool down included)
(3 rounds 35" WORK//15" REST)
CIRCUIT 1: (3 ROUNDS)
1.) DB SQUAT TO KNEE CROSS
2.) WEIGHTED KNEE DRIVER (R/L)
3.) HALOS (R/L)
4.) REVERSE LUNGE TO PUSH PRESS
5.) SIDE BENDS (R)
6.) SIDE BENDS (L)
7.) DB HIGH HOLD ALT KNEE LIFT
COOL DOWN -
4-3-2 (15 Minute Agility) #20
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) CRISS CROSS
2.) 1 HOP R
3.) 1 HOP L
4.) 2 FOOT- UP & BACK
COOL DOWN -
4-3-2 (15 Minute Core) #19
WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) DB WOOD CHOP
2.) DB FLUTTER KICKS
3.) WEIGHTED KNEE TO ELBOW
4.) PLANK + HIP TAPS
COOL DOWN: -
4-3-2 (15 Minute Stretch) #18
WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) R/L SIDE STRETCH
2.) R/L NECK
3.) WALK THE DOGS
4.) CAT // COWS
COOL DOWN: -
4-3-2 (15 Minute Total Body Strength) #17
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT TO LUNGES
2.) L's
3.) LATERAL LUNGES
4.) BICEP CURL TO ROWS
COOL DOWN -
4-3-2 (15 Minute Cardio) #16
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) BUTT KICKS
2.) SQUAT HOPS
3.) UP/DOWNS
4.) JACKS- SPRINTS
COOL DOWN: -
4-3-2 (15 Minute Total Body Strength) #15
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) DB BACK SQUAT
2.) ALT CURTSY LUNGE
3.) ALT SNATCHES
4.) BRIDGE TO CHEST PRESS
COOL DOWN -
4-3-2 (15 Minute Stretch) #14
WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) SEATED TWISTS
2.) V SIT WIDE LEG (R/L)
3.) CAT COW
4.) HAMSTRING WALKOUTS
COOL DOWN: -
4-3-2 (15 Minute Lower Body Strength) #13
WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) SUITCASE SQUAT
2.) SPLIT LEGGED LUNGE/LEG LIFT (R)
3.) SPLIT LEGGED LUNGE/LEG LIFT (L)
4.) STIFF LEGGED DEADLIFT
COOL DOWN: -
4-3-2 (15 Minute Cardio) #12
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) REVERSE LUNGE KICK
2.) CLAP UNDER KNEE LIFT
3.) SQUAT TO R/L TURN
4.) MOUNTAIN CLIMBERS
COOL DOWN: -
4-3-2 (15 Minute Upper Body Strength) #11
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) CURL TO ARNOLD PRESS
2.) 1/2 R/L ROW
3.) JACK PRESS
4.) UPRIGHT ROW
COOL DOWN:
