STRENGTH

STRENGTH

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STRENGTH
  • 20m LOW-IMPACT STRENGTH (HEAVY WEIGHTS)

    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...

  • 30m LOW-IMPACT FULL BODY STRENGTH (DBs)

    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...

  • 15m ELEVATED BODYWEIGHT STRENGTH

    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...

  • 20m NO-JUMPING KETTLEBELL STRENGTH

    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...

  • 30m TONING FULL BODY STRENGTH (DBs)

    Intermediate, full-body strength workout using dumbbells (10-15 lbs). Class structure: warm-up, standing exercises, mat exercises, total body finisher.

    - Highlighted exercises: chop + lift, double-dumbbell squat jump, clamshell abduction, quadruped push-up, quarter get-up
    - Minimal jumping (only...

  • 40m HARDCORE DROP SET STRENGTH (DBs)

    Advanced, full-body strength workout using dumbbells (10-20 lbs). Class structure: warm-up, abs, and upper and lower body drop sets.

    - Highlighted exercises: triceps extension, lateral lunge. bicep curl, hollow body hold
    - No jumping

    Equipment: dumbbells

    Strength score: 5/5
    Level: Advanced

  • 30m PROGRESSIVE FULL BODY STRENGTH (DBs)

    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, ...

  • 50m INTERMEDIATE FULL BODY STRENGTH (CHAIR)

    Intermediate, no-jumping, total body strength workout using a chair and dumbbells (5-10lbs). Get ready to practice your unilateral strength. Class structure: mat warm-up, dynamic mat warm-up, three total body strength sets using a chair, killer abs finisher using a chair, and stretch to finish.

    ...

  • 30m STEADY UPPER BODY BURN (BANDS)

    Beginner-friendly, posture-strengthening workout using resistance bands. Class structure: warm-up followed by four strengthening rounds repeated twice each.

    - Highlighted exercises: anterior raises, lateral raises, crab shrug, hollow-hold, bear plank
    - Low-impact

    Burn score: 4/5
    Level: Beginner...

  • 10m GENTLE BOOTY BURN (BANDS)

    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...

  • 5m ABS-ON-BACK (BODYWEIGHT)

    Beginner-friendly, abs-strengthening workout using zero equipment. Class structure: Five unique abs exercises (all on the back), with no repeating exercises.

    - Highlighted exercises: hollow hold, combo crunch, 1/4 get-up, straight-leg sit-up

    Burn score: 3/5
    Level: Beginner-friendly

  • 25m ADVANCED FULL BODY STRENGTH (DB/KB)

    Advanced-level, full-body strength workout using weights (15-35 lbs). Class structure: three circuits completed for two rounds each.

    - Highlighted exercises: RFE (rear-foot elevated) split squat, feet-elevated plank row, lateral lunge
    - No jumping

    Strength score: 5/5
    Level: Advanced

  • 30m KILLER FULL BODY STRENGTH (DB/KB)

    Advanced-level strength workout using weights (15-35 lbs). Class structure: three circuits completed for two rounds each.

    - Highlighted exercises: shoulders-elevated single-leg hip lift, kettlebell swing, single-leg squat (using bench)
    - No jumping

    Strength level: 4/5
    Level: Advanced

  • 25m SOLID FULL BODY STRENGTH (DB/KB)

    Intermediate, full-body strength workout using weights (15-35 lbs). Class structure: three circuits of exercises, all completed for two rounds each.

    - Highlighted exercises: plank walk-up, pull-over + march, single-arm racked squat, quarter get-up to bridge
    - No jumping

    Strength score: 4/5
    Leve...

  • 25m STABILIZING FULL BODY STRENGTH (DBs)

    Intermediate, full body strength workout using dumbbells and an elevated surface (optional). Class structure: three strength circuits completed for two rounds each.

    Highlighted exercises: curtsy lunge + single leg deadlift, tall-kneeling overhead press, dumbbell drag

    Equipment needed: elevated ...

  • 25m LEVEL-UP FULL BODY STRENGTH (DB/KBs)

    Intermediate, full body strength workout using an elevated surface and weights (15-30lbs). Class structure: three strength circuits completed for two rounds each.

    - Highlighted exercises: lateral step-up, feet-elevated plank, shoulders-elevated chest press, side plank with rotation
    - No music

    E...

  • 20m EMPOWERING FULL BODY STRENGTH (DB/KBs)

    Intermediate, full body strength workout using weights and an elevated surface (15-20lbs). Class structure: three strength circuits completed two rounds each.

    - Highlighted exercises: seated row, seated good morning, isometric split squat + dumbbells, shoulders-elevated pull-over, push-up
    - No m...

  • 20m LOW-IMPACT BOOTY & THIGHS

    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...

  • 20m ENERGIZING FULL BODY STRENGTH (DBs)

    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...

  • 20m BASELINE FULL BODY STRENGTH (DB/KBs)

    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 (...

  • 20m COMPLETE FULL BODY STRENGTH (DBs)

    Beginner-friendly, full body, strength workout using an elevated surface and weights (15-25 lbs). Class structure: three strength circuits completed for two rounds each.

    - Highlighted exercises: feet-elevated hip raise, split squat, single-leg deadlift, sit-up
    - No jumping

    Equipment needed: dum...

  • 20m SLOW & CONTROLLED STRENGTH (DBs)

    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...

  • 25m BURNING LOWER BODY STRENGTH (BANDS)

    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, ...

  • 35m TONING FULL BODY STRENGTH (BANDS)

    Ease into your day with this bodyweight and resistance bands strengthening workout. Class structure: warm-up, abs, two strengthening circuits using bands, bodyweight cardio, and cooldown stretch.

    - Highlighted exercises: standing abduction, banded walks, plank taps, jumping jacks
    - Low-impact an...