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22:47Episode 1
20m LOW-IMPACT STRENGTH (HEAVY WEIGHTS)
Episode 1
Beginner-friendly, no-jumping, full-body strength workout using medium to heavy weights (15-25 lbs). Warm-up, two sets of exercises completed for two rounds, plus a sweaty ground get-up finisher.
- Highlighted exercises: ground get-up, weighted leg lowers, suitcase squat
- Beginner and pregnancy... -
09:31Episode 2
10m BREATHWORK FOR ABS
Episode 2
Beginner-friendly breath-focused core work. No equipment needed.
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32:52Episode 3
30m LOW-IMPACT FULL BODY STRENGTH (DBs)
Episode 3
Beginner-friendly, strength workout with minimal jumping using dumbbells (5-10 lbs). Class structure: mat warm-up + dynamic warm-up, two standing strength sets, abs on the mat finisher.
- Highlighted exercises: around-the-world, side plank, triceps extensions, kneeling get-up
- No-jumping, begin... -
14:29Episode 4
15m ELEVATED BODYWEIGHT STRENGTH
Episode 4
Beginner-friendly, full-body strength workout using an elevated surface (bench). Three circuits completed for two rounds each.
- Highlighted exercises: elevated push-up, knee-lift, single-leg deadlift
- Beginner-friendly, no jumping, pregnancy-friendly (modify core exercises as needed)Equipmen...
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22:00Episode 5
20m NO-JUMPING KETTLEBELL STRENGTH
Episode 5
Intermediate, full-body strength workout using kettlebells (18-30lbs). Class structure: warm-up followed by three circuits completed two times each. Begin standing before moving down to the mat for the final round.
- Highlighted exercises: dead stop kettlebell swing, lying triceps extensions, si...
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30m PROGRESSIVE FULL BODY STRENGTH (DBs)
Episode 6
Beginner-friendly, full-body strength workout using medium-to-heavy dumbbells (10-20lbs). Class structure: warm-up, dynamic warm-up, strength circuit, and abs finisher. The strength set is designed to use heavier weights each round (three rounds total).
- Highlighted exercises: low-lunge + row, ...
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15m BURNING BODYWEIGHT THIGHS & HAMSTRINGS
Episode 7
Beginner-friendly and low-impact lower body workout. Six efficient exercises targeting the hamstrings and thighs completed two times.
- Highlighted exercises: rainbows, sumo lean, reverse lunge, squat
- Low-impact, beginner, and pregnancy friendlyStrength score: 3/5
Level: Beginner-friendly*...
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33:43Episode 8
30m INTENSE KETTLEBELL HIIT
Episode 8
Join Ben, a master at kettlebells, in this advanced, full-body HIIT workout that was voted one of the most challenging workouts on LSTV. Class structure: warm-up, strength circuit, kettlebell swing circuit, two AMRAP rounds to finish.
- Highlighted exercises: pendulum lunge, kettlebell swings, s...
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11:44Episode 9
10m GENTLE BOOTY BURN (BANDS)
Episode 9
Beginner-friendly, strengthening legs & booty workout using bodyweight and resistance bands. No repeating exercises.
- Highlighted exercises: lateral step, monster walk, clamshell, single-leg hip raise
- No-jumping and pregnancy-friendly (modify core exercises as needed)Equipment needed: resis...
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21:25Episode 10
20m LOW-IMPACT BOOTY & THIGHS
Episode 10
No jumping, lower body strength workout using mostly bodyweight (one exercise with 10lb dumbbells). Class structure: standing warm-up and two strength circuits completed two times each.
- Highlighted exercises: isometric split squat, clamshell abduction, single-leg hip raises, sumo lean
- No jum... -
23:48Episode 11
20m ENERGIZING FULL BODY STRENGTH (DBs)
Episode 11
Beginner-friendly, full body, strength workout using dumbbells (15 lbs). Class structure: three strength circuits completed for two rounds each.
- Highlighted exercises: overhead carry, sumo deadlift, overhead press, iso split squat, bear crawl
- No jumping, beginner, and pregnancy-friendly (mod... -
22:17Episode 12
20m BASELINE FULL BODY STRENGTH (DB/KBs)
Episode 12
Beginner-friendly, strength workout using an elevated surface and weights (15-30lbs). Class structure: three sets of strength circuits repeated for two rounds each.
- Highlighted exercises: reverse lunge, goblet squat, bear crawl, elevated push-up
- No jumping, beginner, and pregnancy-friendly (... -
22:47Episode 13
20m SLOW & CONTROLLED STRENGTH (DBs)
Episode 13
Full body, beginner-friendly strength workout using dumbbells (10-20lbs). Class structure: three strength circuits repeated two times each.
- Highlighted exercises: box/chair squat, split-stance deadlift, side plank extensions, crunch combo
- No jumping, low impact, beginner, and pregnancy-frien... -
26:52Episode 14
25m BURNING LOWER BODY STRENGTH (BANDS)
Episode 14
Beginner-friendly, lower body strengthening workout using resistance bands. Class structure: mat mobility warm-up, standing circuit, mat circuit, strength circuit. All circuits completed for two rounds each.
- Highlighted exercises: clamshells, banded walks, isometric split squats
- No jumping, ... -
38:39Episode 15
35m YOGA FOR HAPPY HIPS (WITH BANDS)
Episode 15
Soothing yoga flow with resistance bands for added strength. Class structure: standing resistance bands exercise, balance leg exercises, yoga flow with sun salutations and a warrior series, soothing hip stretches to end.
- Highlighted stretches/poses: couch stretch (for hip flexors), single-leg ...
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43:45Episode 16
40m EMPOWERING STRENGTH (HEAVY WEIGHTS)
Episode 16
Intermediate, full body strength workout using heavy weights (15-50lbs). Class structure: warm-up, bodyweight dynamic warm-up, two AMRAPs, core finisher, and a cool-down stretch.
- Highlighted exercises: sumo deadlift, tall-kneeling get-up, halo + reverse lunge, single-arm sit-up
- No jumping, p... -
40m NO-JUMPING FULL BODY STRENGTH (HEAVY WEIGHTS)
Episode 17
Intermediate, full body strength workout using heavy weights (15-35lbs). Class structure: warm-up, dynamic bodyweight warm-up, strength circuit, AMRAP circuit, step-box circuit, bodyweight core finisher, and cooldown stretch.
- Highlighted exercises: step-ups, kettlebell swings, sumo deadlift, s...
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14:57Episode 18
15m GENTLE BODYWEIGHT BOOTY
Episode 18
Ease back into exercise with this beginner-friendly booty strength workout using zero equipment. Two circuits completed for two rounds each.
- Highlighted exercises: quadruped extension, frogger bridge, leg lowers
- Low-impact, knee-friendly, and pregnancy-friendly (modify as needed)
- No music
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30:10Episode 19
30m INTRO KETTLEBELL STRENGTH
Episode 19
Introductory kettlebell strength workout with master kettlebell coach Ben Lauder-Dykes. Warm-up, two strength circuits, two three-minute AMRAPs.
- Highlighted kettlebell exercises: deadlift, clean, overhead press
- No jumping, low-impact, pregnancy-friendly
- No musicStrength score: 3/5
Level:... -
25:41Episode 20
25m CALMING TOTAL HIP STRETCH
Episode 20
Soothing stretch session focusing on the hips. Class structure: ten unique stretches held for 1-2 minutes each.
- Highlighted stretches: recline pigeon, lying 90-90, prone crossover, inner-thigh stretch
- No musicEquipment needed: wall or elevates surface (optional)
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15:07Episode 21
15m STRENGTHENING FULL BODY MOBILITY
Episode 21
Our most popular mobility class often, referred to as "Charlee's Daily Mobility Routine." Class structure: five essential mobility exercises repeated two times thru.
- Highlighted exercises: isometric split squat, isometric side plank, bear plank hold, dead bug
- No musicEquipment needed: yog...
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15:13Episode 22
15m EMPOWERING BODYWEIGHT BOOTY
Episode 22
Energizing booty strengthening workout using no equipment. Class structure: warm-up followed by two strength sets completed two rounds each.
- Highlighted exercises: single-leg hip raise, clamshell abduction, crouching plank, glute march
- Low-impact, knee-friendly, and pregnancy-friendly (modif... -
23:26Episode 23
25m CHALLENGING FULL BODY MOBILITY (BANDS)
Episode 23
Ease into this challenging full-body mobility routine using bodyweight and resistance bands. Targets the shoulders, hips, and hamstrings.
- Highlighted exercises: banded leg-lowers, prone angels, standing abduction
- Pregnancy-friendly (modify prone exercises as needed)
- No musicIntensity sco...
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23:31Episode 24
20m RELAXING FULL BODY MOBILITY (BANDS)
Episode 24
Relaxing, full-body mobility session using bodyweight, bands, and dumbbells (5 lbs). Targets posture and hips.
- Highlighted exercises: clamshell, anterior raise, internal/external rotation (with dumbbells), leg lowers
- No musicEquipment needed: bodyweight, resistance bands, and dumbbells (l...