Ab & Core 
Mind & Body 
Sculpt 
Spin 
TRX 
Youth 
Travel Friendly
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My First: Body-Weight Workout
Are you looking for help to start your fitness journey? Whether you’re a total rookie, or looking to add strength training to an existing routine, this no-equipment beginner Body-Weight Workout is the best place to start! Coach AJ keeps the pace slow with detailed instruction so you can learn to move your body in the right way to reduce injury and build strength properly. Press play to start your journey!
This workout does not include a cool-down, but we have some great options here!
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Calming Classic Flow Yoga
Calm your mind and stretch out your body when you join Trainer Janine for this Calming Classic Flow Yoga Session. Flowing from one position gently to the next, you’ll move through sequences that engage your core, work on your balance, and elongate your muscles. Meanwhile, Janine’s calm guidance will help sink you into a meditative, focused state. Press play to flow down.
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Total-Body Band Burner
No matter where life takes you, you can take this Total-Body Toning Workout along. Just grab your Resistance Bands for a Tabata-timed series of moves alternating between upper and lower body exercises. With minimal equipment, and needing just a small space, this is a perfect way to carve those muscles from head to toe anywhere you are. Elevate your fitness with this body burner!
This workout does not include a warm-up or cool-down, but we have some great options here!
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Mat Pilates for Flexibility
Adding a focus on flexibility in your fitness routine is super important for a long list of reasons, like injury prevention and improved mobility just to name a couple. We love this Mat Pilates workout because it’s one of the best ways to gain and maintain flexibility. And at just 30 minutes with no equipment, this is an easy one to add in regularly. Reach for that play button and stretch it out!
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Hike Strong: Cool-Down Stretch
How many times have you finished a hike and then gone straight to your car without stretching? You wouldn’t do that with a workout in the gym, would you? Tsk tsk. 🙂 Maybe you just need a little motivation. How about this quick post-hike session where you can follow along with some of the best post-hike stretches you can do to reduce soreness and recover quickly. So bookmark this video now so you’re ready when you get off that beautiful trail.
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Hike Strong: Strength
Hiking is a wonderful way to get moving and experience nature, but it can sometimes be strenuous on the body. To get you ready for whatever the terrain gives you, this no-equipment strength workout has some of the best strength training exercises for hiking, as they focus specifically on the muscle groups and movements you use when hiking. Do this a couple of times per week and you’ll gain muscle memory and strength so you can hike safer. Carve those muscles and blaze that trail today!
This workout does not include a warm-up or cool-down, but we have some great options here!
OR you can take our Hike Strong: Warm-up and Hike Strong: Cool-Down Stretch!
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Hike Strong: Warm-Up
When you want to make the most out of a beautiful hike, and really safely Hike Strong, you should avoid diving right in or you might get hurt. Hiking is just like any workout, so before you take off, stop at the trailhead and click play to follow along with some of best pre-hike exercises. Let’s warm up and hit the trail!
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45 Min Group Stretch
Sometimes your body needs more than a short post-workout stretch. That’s when this coach-led, group style 45-Minute Stretch Routine comes to play. After starting with an optional small ball foot roll out and some foam roller beginning moves, you’ll sink deep into 40+ minutes of static holds and dynamic stretches to increase your mobility, help your muscles recover, and take your fitness to the next level. Join us to stretch it out!
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10 Min Deep Stretch
Starting in a standing position, then slowly moving to the floor, you’ll sink deep into several stretches for your entire body in this “oh so good” deep-stretch video. It’s a perfect 10-minute recovery session for after any cardio or strength workout. Remember that what you do right after a hard workout might be the most important to prevent injury and support the gains you’ve worked for, so stretch it out to recover with us today!
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Barre Fight
Why fight your need for cardio versus strength when you can knock them both out in this 30-minute Boxing and Barre Fusion workout? The powerful boxing moves will get you cardio-bursts while Barre elements improve balance as well as all-over strength. Together, you’re getting a physically challenging and mentally stimulating sweat-drenching class. Meet us at the Barre to knock this one out!
This workout does not include a cool-down, but we have some great options here!
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Standing SLAB (Shoulders, Legs, Abs & Buns)
In this bodyweight-only strength class you’ll get that totally toned feeling, especially your SLAB (shoulders, legs, abs, and buns) zones. The entire class is done standing to keep your whole body engaged through all of the moves. Hit the floor to carve your SLAB!
Pro Tip: Grab light weights to increase the burn.
This workout does not include a warm-up or full stretch, but we have some great options here!
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7 Min Hip Therapy
Our hips are often so tight and carry so much tension, impacting how our entire body feels, especially our backs. Because of that, we wanted to bring you a quick therapy session with 10 of our favorite Hip Loosening Exercises, built into 1 quick 7-minute Hip Warm-Up Routine. Reap the body-healing rewards by clicking play on this one as part of your daily regimen today!
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Strength & Balance Flow (35 Min Yoga)
No matter your age or fitness level, it’s important to incorporate functional fitness into your routine to help improve even simple day to day activities. This 35 minute yoga class is specifically designed to focus on strength and balance to support the development of stabilizing muscles and functional movement. With no special equipment needed, you can (and should) just press play to start the flow!
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30 Min Mat Pilates
If you’re looking for a great addition to your fitness program, this quick Mat Pilates session is for you! You’ll really dial in your focus on Core Stability and Strength movements to create gorgeous long, lean muscles and killer abs. With no equipment besides a mat (or towel), it’s simple. Just press play!
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TRX Total-Body Time!
When you want to build muscle without picking up a weight, click play on this TRX Total-Body Workout session. Be sure to get a good warmup, and then strap in for three blocks of some of the best muscle-building exercises using TRX straps (with a bonus option to use resistance bands) that will hit every major muscle group PLUS challenge your balance. The final push in this killer TRX workout is a core-sculpting set. It’s TRX-time – Let’s go!
This workout does not include a warm-up, but we have some great options here!
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5 Min Abs (No Repeat)
In just 5 minutes, work toward a 6-pack with these 7 core exercises in Josh’s 5 Min No-Repeat Ab Workout. Transitioning quickly through a variety of planks and moves on your back, you’ll get a full core workout that you can do anywhere. And if you’ve got the time, you can repeat it a couple times for an even bigger burn. Press play for this 5-6-7 session!
This workout does not include a cool-down, but we have some great options here!
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10 Min Stretch for Men
Hey guys, this one’s for you. With a focus on the muscle groups like chest, hamstrings, and hip flexors, which tend to be tighter on the male body, this Short Stretch Session for Men (that women can benefit from too) should go straight to your favorites. Get your muscles warm, or try this after your cardio session to get some great results. Press play to stretch out!
To get your muscles warm, we have some great warm-up options here!
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Tropical Tornado: Total-Body Band Burner
Pop on into your home gym (or really anywhere ya like) to join Jason, the Tropical Tornado, for a muscle burning full-body strength workout using only resistance bands. We’ll hit every major muscle group, and the best part is that you can adjust the intensity just by adjusting your tension or simply switching to a heavier band. No gym, no big deal. Let’s go!
To finish your cool down and stretch, we have some great options here!
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Leg Lean-Out
It’s gonna hurt so good in this Lower-Body Burner No-Equipment Leg Workout that can be done anywhere and as part (or all) of your next workout. Working one side at a time, traditional lower-body exercises like squats and lunges meet ½ range (pulses) and explosive moves in 60–second increments, to lean out those legs and leave your muscles shaking, but strong! Grab a little space to move, and let’s set those legs on fire.
This workout does not include a warm-up or cool-down, but we have some great options here!
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Cat’s 40 Min Mobility & Stretch Sesh
You don’t need to be a Yogi to have good mobility. That’s why Cat created this 40-Minute Mobility & Stretch Session that is perfect for beginners and bendy people alike! The first half is all dynamic (moving/flowing) stretches to warm up the body – that way when you go into the static stretches in the second half you can get deeper into each stretch. Give yourself the gift of mobility today!
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“I Don’t Know How to” Dance Cardio
You might have two left feet, but you can still move and groove in this beginner dance cardio class that’s a party no matter your skill level. The main focus is a fun way to fry fat, cardio style. So, grab a little space and friends if you want, and let’s bust a move!
P.S. Because you will jump around a little, we suggest you do a few standing toe raises to warm up your calves before clicking play on this “I can’t dance” cardio workout.
This workout does not include a cool-down, but we have some great options here!
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15 Min Tummy Toner (No-Repeat)
Want a fun, quick ab workout to add to your playlist? This 15-minute ab set is a great way to strengthen your core and set your muscles on fire! By itself or stacked with your fave SSoD whole-body workout, you’ll get some great midsection toning. Let’s get fired up!
This workout does not include a cool-down stretch, but we have some great options here!
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Do-Anywhere Dynamic Warm-Up
The last thing you want from a fun day of outdoor recreation is a pulled muscle. So, before you get your boots on for a day on the slopes (or a run or even a pickleball match), you’ll want to spend 10 minutes doing this standing pre-ski (or other outdoor activity) warm-up to help prevent injury. These do-anywhere, dynamic warm-up exercises will warm up your muscles before you hit it hard. Let’s shred!
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Express Post-Slopes Stretch
After an exhilarating day on the slopes, give yourself a moment for this quick post-skiing stretch. Releasing tension in your hips and upper body is important after a day of skiing, snowboarding, and other winter activities. You can even run through these stretches a couple times if you hit the hills hard. Before you jump into the hot tub or cozy up to the fire, hit play to stretch out.
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Band Camp: Beginner-Friendly Resistance Band Workout
Welcome to Band Camp! If you’re new to resistance bands, want to perfect your form, or get the most out of your band workouts, this is for you! “Camp” orientation starts with a 12-Minute How To Use Resistance Bands tutorial that’ll teach you all about various types of bands and how to properly use them. Then we’ll dive into the fun with a 30-minute full-body resistance band workout (which begins at 13:06 in the video) that can give you the same great muscle toning as a set of dumbbells. Click that button to play with this band!
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30 Min Posture & Flex Yoga Flow
Click play if you spend too much time sitting, because this is one of the best Yoga flow videos for improving your posture and flexibility. The flow sequences will focus on your hips, shoulders, and chest, which are the areas most impacted when you sit, drive, or hunch over a phone or computer. And that’s just about all of us, right? Hop off that chair and press play to flow!
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15-ish Min Legs & Core (No Up Down, Up Down)
“Up down, up down, up down” might be a great song lyric, but it’s NOT the tune we’re singing in this Leg & Core Workout. Wahoo! We’ll do all the standing moves first, including some simple lower-body sculptors and some killer standing ab exercises. Then we’ll finish down low with some awesome tummy toners. Let me know how you like it!!
Pro Tip: Add a weight to turn up the heat!!
And yes, I suckered Chuck & Jordan into coming on camera for this cuz they were in town to meet the trainers and stuff. Teehee, they did pretty great!!
This workout does not include a warm-up or cool-down, but we have some great options here!
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Post Workout Stretch
Many of the great cardio and strength workouts on SSoD include a brief cool-down stretch, but one of the best ways to honor your body’s hard work, increase flexibility, and help prevent injury is through a dedicated deep post-workout stretch routine like you’ll find in this video. Flow through relaxing full body movement along with deep stretches for your hamstrings, quads, shoulders, and arms. Press play to stretch it out!
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30 Min Resistance Band Sculpting Circuit
Take your exercise routine outdoors (in reality or your imagination) with Jason, the Tropical Tornado. In this high-energy 30-minute circuit training workout with resistance bands, you’ll sculpt, tone, and burn while breathing in fresh air and soaking up the sun. With this travel friendly strength workout, the world is your fitness playground. Grab your band and unleash your power!
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40 Min TRX Torch & Tone
Hang up your TRX straps and get ready for a killer full-body muscle toning workout with Trainer Sam. In this more Advanced TRX workout you’ll move between a mixture of slow, controlled movements using the suspension trainer and higher intensity cardio moves, torching fat while gaining all-over strength. Strap in and let’s go!
This workout does not include a warm-up or cool-down, but we have some great options here!
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20/20 HIIT Tabata Workout (+ Deep Stretch)
Cat said, “This is a super explosive 20 Minute HIIT Tabata Workout where you go hard from the second you HIIT play.” Using a Tabata format, you’ll alternate between body-sculpting exercises and cardio bursts, so you’ll tone muscle and fry fat before finishing with a nice long stretch which you can choose to do…or not. Cat breaks the stretch into 2 segments so you can opt for a lighter stretch, or continue on for a deeper stretch. Enjoy!
This workout does not include a warm-up or cool-down, but we have some great options here!
Click HERE for proper form on the Bear Crawl exercise.
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30 Min Barre-Core
Get after those long, lean legs, strong glutes, and a super toned core when you press play on this 30 minute Barre & Core class – it’s Barre Core! No equipment is necessary except something to use as a “barre” (like a sturdy piece of furniture, a bench, or a kitchen countertop). Let’s balance and burn!
This workout does not include a full cool-down and stretch, but we have some great options here!
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