Beginner Wall Pilates

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!

20 Min Knee-Friendly Full Body Workout

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!

AMRAP vs EMOM Bootcamp II

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!

My First: Spin Class

The intimidation of your first Spin class is real, people! You are not alone in feeling that way, so to help you feel like less of a fish out of water we created this tutorial. We’ve included how to set up your bike, what to expect, terminology you might hear, short samples of different drills you might encounter so you can practice, and more! Watch this beginner-friendly class a couple of times to prep for YOUR First Spin Class. You got this!!

Pro Tip: Avoid wearing wide-bottomed pants – rather wear fitted tights or shorts. Also, make sure you bring water and a hand towel because you will need those.

Kettlebell Lower-Body Tone

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!

30 Min Spooky Sculpt

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!

HIIT & Stretch (30 HIIT/15 Stretch)

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!

Weights 60 Drop-Set Workout

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!

30 Min Stable Strength Workout

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!

60 Min Sneaky Cycle Sculpt

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!

6 Big Compound Moves

Coach Fred’s got a simple challenge for you: go heavy THEN go home…but not til you tackle this lifting class stacked with 6 big compound moves. With 4 sets of these functional exercises, you’ll push, pull, and lift til you’re dripping, burning, and pumped! Accept the challenge. Go big!

8 Moves in 8 Min: Combo Moves

Wanna tackle a sneaky tough workout in a super short amount of time? Try this 8-minute full body strength workout packed with creative body carving combo moves – like pulsing lunges with oblique twists & deadlift high pulls. Plus, with the popular no-repeat format you’ll be getting in 16 killer exercises in just 8 minutes. Get after it!

Pro tip: Quick workouts like this total body blast often don’t include a warm-up or cool-down, so make sure you get your muscles warm before crushing this killer workout, and be sure to stretch after if this is your last workout of the day!

We have some great warm-up and cool-down stretch options here!