You and your slam (or medicine) ball are going to become really tight in this killer Slam & Sculpt Total-Body Workout! So close that Coach Ang says you should give your ball a name. Wilson! Expect a dozen fast & fun exercises for a mix of fat-torching cardio and total-body sculpting. Let’s get our sweat on!
This workout does not include a warm-up or cool-down, but we have some great options here!
Get ready for some up & down fun with our fave drill sergeant, Coach Fred, as he motivates you through this Strength Bootcamp sequel. The format is easy to follow, but the work is no joke with a mix of heart-pumping cardio, muscle burning strength, and core-carving ab exercises, giving you a true full-body workout in just 30 minutes. Hit the deck and let’s build & burn!
It’s all about the bass in this killer no-repeat glute workout where you’re going to tone & build that booty in exactly 8 minutes! All you’ll need is a mat (and an optional loop booty band) for this bun burner. Let’s go athletes!
This workout does not include a warm-up or cool-down, but we have some great options here!
If you’re looking for a gentle, low-impact way to gain long, lean muscle mass, improve coordination, and even improve bone density, try adding Wall Pilates to your fitness routine. All you’ll need is a mat and a wall for this Beginner Class that moves at a slower pace with a focus on core and hip opening. Find an open wall and let’s do this!
You love to workout…but sometimes things happen and you have to adapt to give your body time to heal. Or shoot, maybe you just have achy knees! This is a really good strength workout that emphasizes adaptation for anyone with knee-sensitivities, knee injuries, or those who are post-knee surgery (but have been given clearance to get back at it). Let’s be unstoppable!
Pro Tip: If you injured your knee(s) you may need to hit the pause button on some lower body movements, so check in with your health care provider for guidance.
This workout does not include a warm-up, but we have some great options here!
Whether you’re here to build strength, boost endurance, or power up your core, this Total-Body Bootcamp Style Workout has you covered! With sets alternating between two dynamic formats – AMRAP (as many rounds as possible) and EMOM (every minute on the minute) – you’ll have no problem keeping your energy high and muscles challenged. Start tough, finish strong!
Dial your focus down to your bottom half for a lower-body session that builds strength and power in your legs and glutes. You’ll work the front and back sides of your legs using light/medium kettlebells and a heavy kettlebell (or a set of dumbbells) for some lean, strong quads and hammies. Get ready to lift that bell!
This workout does not include a warm-up or cool-down, but we have some great options here!
It’s time to get spooky strong with SSoD’s Halloween gal AJ along with her super sidekick, Alyssa! This 30-minute Halloween Themed Total-Body Strength Workout is full of spooktacular moves to gain the muscle mass you need to battle all the haunted ghouls. With 10 moves repeated 3 times, you’ll be zombie apocalypse ready in no time at all. Grab your weights and press play! We dare you!
This workout does not include a cool-down, but we have some great options here!
Crank up the heat for this Dumbbell HIIT Workout! Expect to build strength, but also increase your muscular endurance as you increase the intensity. After you work your whole body, you’ll enjoy a full 15 minutes of deep stretching to increase mobility and help those muscles recover more quickly. HIIT play and let’s go!
Serious muscle gains need serious workouts. That’s where this killer Full-Body 60 minute Weight Lifting Workout comes in. You’ll want multiple weight options as you work non-stop in a drop-set format (same exercise for several sets in a row, decreasing weight each set). You’ll get modifications throughout, but expect to work each muscle group to failure. Press play to get swole!
This workout does not include a cool-down, but we have some great options here!
Stable isolation is a great, safe way to build strong muscles. This low-impact weight lifting workout emphasizes body stability through simple single-sided moves. Reps go from 12 to 10 to 8, so you really can challenge yourself to go extra heavy with your weights. Grab those dumbbells, stabilize, and let’s lift!
This workout does not include a warm-up, but we have some great options here!
There’s nothing low-key about this sneaky tough Cycle and Sculpt workout. You’ll go hard in the drills both on and off the bike (with 3 dismounts). The surprise twist is in the heavy and medium weight combo build ups – like Squat, then Curl, then Squat-Curl combo where the muscle burn sneaks right in. And you’ll sneak this class right into your faves. Do it!
But, don't worry, this Sunday this class will be available for all members to stream.
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