Workout Library:

Find your ideal workout in our fully loaded Workout Library! Whether you’re short on time or focused on specific goals, we’ve got you covered. Quickly filter by duration, target areas, or fitness objectives to create the perfect session for your needs. Your ultimate fitness resource is just a click away!

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Lower Body

Mobility

Core

Full Body

Upper Body

Hot Topics

HOT TOPICS

Featured

Canyon Ranch Contest Announcement

Want to win a 3-night stay at Canyon Ranch for FREE! Listen to our quick recording about our upcoming Contest!

Meet Our Pilates Instructor Trina

Meet our new instructor and hear the plan for our latest offering - BFR Mat Pilates!

Hot Topic - BFR Bands - Vascular vs Metabolic Stress

We talked about when it is best to use all 4 bands or just 2 bands and why, by prioritizing either vascular adaptations or muscular adaptations.

Bone Density w: Amy Kutch Stanbery

Q&A with Dr Kyl 10:14:25

Hot Topic Dr Jen & Linsly

6 Pillars to Thrive in your High Half of Life!

All Videos

EXPRESS

Featured

Gun Show

Duration: 5 min Equip: DB’s

Biceps & Triceps - 3 sets

Duration: 5 min Equip: DB’s

Biceps & Triceps - 3 sets

Back Strength w/ Tubing

Duration: 13 min Equip: Tubing

Circuit: Row, Lats, T’s

Duration: 13 min Equip: Tubing

Circuit: Row, Lats, T’s

Full Body Dynamic Tubing

Duration: 13 min Equip: Tubing

Circuit 1: Lat Pull & Skiers

Circuit 2: Squat and rotation

Circuit 3: Incline Press and Crunch

Duration: 13 min Equip: Tubing

Circuit 1: Lat Pull & Skiers

Circuit 2: Squat and rotation

Circuit 3: Incline Press and Crunch

Sprint Interval Intro

Instructions on how to execute a sprint interval workout

BFR V02 Max Cardio Intro

Instruction for properly executing a BFR V02 Max cardio workout

Tubing #1 - Upper and Core

Duration: 13 min Equip: Tubing

Circuit: Biceps & Shoulders, Pull & Push, Rotation

Duration: 13 min Equip: Tubing

Circuit: Biceps & Shoulders, Pull & Push, Rotation

Booty Blaster #3 Glut Max

7 min

Bridge, Sgl Leg DL, Pull Throughs

Duration: 7min

Focus: Gluts

Equipment: Tubing

Chest & Back

Duration: 6 min

Focus: Upper Body

Equipment: Tubing

Coach: Seli

Duration: 6 min

Focus: Upper Body

Equipment: Tubing

Coach: Seli

360 Core

5 min: Suitcase Crunch, Side Plank, Supermans

Duration: 5 min

Focus: Core

Equipment: Bodyweight

Coach: Seli

All Videos

TRAVEL

Featured

Fdn-Int Upper Body 11/5/2023

23 min Equip: Tubing

Duration: 23 min Equip: Tubing

W/U: Cardio

Circuit 1: Lunge Rows, chops, Biceps

Circuit 2: Lat Pulls, Plank

Mobility: shoulders, Spine

INT:ADV Upper 10:16:25

27 min; Equip: Unattached Tubing

Duration: 27 min; Equip: Unattached Tubing

W/U: T's, Chest, OH Shoulders w/ lunge

Circuit 1: Biceps, Triceps, Shoulders

Circuit 2: Chops, BO Row, Push-ups

Finisher: Quick Feet & Squat Jumps

Mobility: Shoulders & Tricep

Fdn Lower & Core 10:17:25

Duration: 20 min; Equip: BW

W/U: Hip Mobility, Kneel to balance, Quad stretch, Marching

Circuit 1: Split Squats, Squat to Lateral Walk

Circuit 2: Bridge, Mod Side Plank Hip Movement, Bear to Full Plank

Mobility: Hips, Lats

Adv Full Body 10:13:25

Duration: 29 min; Equip: Low Tubing

W/U: Cat/Cow, Downward Dog, Plank Reach, Upward Dog

Circuit 1: Squat Hold & Row, Pull Throughs

Circuit 2: Incline Press, Skiers, Core

Mobility: Hips

Int/Adv Lower & Core 10:10:25

Duration: 28 min; Equip: Bodyweight!

W/U: Quad Stretch, Adductor straddle, Jumps, Fast Feet

Circuit: Calves, Hamstring Kicks, Lunge Jumps, Squat Pulse, Lateral lunge w/ hinge

Mobility: Quad, Hamstrings

Yoga Stretch Flow 10:5:25

Fdn Lower & Core 10:3:25

Duration: 20 min: Equip: Bodyweight

W/U: 90/90, Bridge March, Deadbug, Hip Flexor stretch, Pogo

Circuit 1: Curtsy Lunge, Iso Hold to power squat & lunge

Circuit 2: Plank Leg Hold, All fours hip ext, Ab ext

Mobility: Hips, Quads

Fdn-Int Upper Body-Core10/1/2025

Duration: 24 min Equip: Tbg

W/U: Cardio, Head Nods

Circuit 1: Rows, Triceps, Chops

Circuit 2: Lat Pulls, Side Plank

Mobility: Lats

Int : Adv Lower 9:26:25

Duration: 28 min; Equip: Bodyweight

W/U: Quad openers, Jump Squat, Side shuffle

Circuit 1: Calf raises, Toe over knee Split Squat, Wall Sit

Circuit 2: Side Lunge with hamstring activation, Hamstring butt kicks

Mobility: Hamstring & Quads

All Videos

MOBILITY

Featured

Yoga w/ Brittany 11:9:25

Yoga with Shawna 11:2:25

Upper Body Stretch

Lower Body Stretch

Full Body Stretch

Joint Mobility 10/19/2025

Yoga w: Shawna 10:12:25

Yoga Stretch Flow 10:5:25

Rotational Mobility

Duration: 30 min Equip: Mat

All Videos

CORE

Featured

Basic Core

Duration: 8 min; Equip: BW

Toe Taps

Bridge March

Side Plank Dip

Bird dog

Child’s Pose

Booty Blaster #3 Glut Max

7 min

Bridge, Sgl Leg DL, Pull Throughs

Duration: 7min

Focus: Gluts

Equipment: Tubing

360 Core

5 min: Suitcase Crunch, Side Plank, Supermans

Duration: 5 min

Focus: Core

Equipment: Bodyweight

Coach: Seli

Front Core 5

Duration: 8 min

Focus: Core

Equipment: Bodyweight

Coach: Seli

Booty Blaster #2

Duration: 5 min

Focus: Gluts

Equipment: Tubing

Coach: Seli

Booty Blaster

Duration: 8 min

Focus: Glutes

Equipment: Bodyweight

Coach: Seli

Duration: 8 min

Focus: Glutes

Equipment: Bodyweight

Coach: Seli

Core Basics

Duration: 7 min

Focus: Core

Equipment: Bodyweight

Coach: Nicole

Duration: 7 min

Focus: Core

Equipment: Bodyweight

Coach: Nicole

Dumbbell Core

Duration: 7 min

Focus: Core

Equipment: Dumbbells

Coach: Nicole

Duration: 7 min

Focus: Core

Equipment: Dumbbells

Coach: Nicole

All Videos

UPPER

Featured

Fdn-Int Upper Body 11/5/2023

23 min Equip: Tubing

Duration: 23 min Equip: Tubing

W/U: Cardio

Circuit 1: Lunge Rows, chops, Biceps

Circuit 2: Lat Pulls, Plank

Mobility: shoulders, Spine

Adv Upper & Core 11:6:25

Duration: 28 min; Equip: Md DB's

W/U: Hinge Pulldown, Rotate Reach, Bird dog, Plank March

Circuit 1: Core

Circuit 2: Bi Curl/Alt Press, P-up shoulder tap, Hinge Alt Row, Pullover

Circuit 3: Core

Mobility: Lats, Low Back, Triceps, Mid Back

Int: Adv Upper 10:30:25

27 min; Equip: Lt & Med DB's, Chest Ht Tubing

Duration: 27 min; Equip: Lt & Med DB's, Chest Ht Tubing

W/U: Shoulder Cars, Jax, Full Body Rotation

Circuit 1: Push Press, Curls, Low Rows

Circuit 2: Lat Sh Raise, Chest Press, Core Press, Cross Crunch

Mobility: Cobra, Childs Pose Lat Stretch & Tricep Stretch

Int-Fdn Upper Body Core 10/29/2025

Duration: 24 min Equip: Md & Lt Db's

W/U : Cardio

Circuit 1: S. Arm Rows, Arnold's, Biceps

Circuit 2: Plank Side Plank, Kneeling Skiers

Mobility: Farmer Carry

Int:Adv Upper & Core 10:23:25

Duration: 26 min; Equip: Lt & Md DB's

W/U: Side Bend, Spine/Shoulder Mobility

Circuit 1: BO Row, Sh Press, Hollow Crunch

Circuit 2: Bird dog Tricep ext, Pullovers

Mobility: Lats, Shoulders

Fdn-Int Upper Body Core 10/22/2025

Duration: 23 min Equip: Md & Lt DB's

W/U: Cardio

Circuit 1: Bicep Oh Press, Fly's P-ups

Circuit 2: Side Plank, Triceps, Abs

Mobility: Lats, Shoulders

INT:ADV Upper 10:16:25

27 min; Equip: Unattached Tubing

Duration: 27 min; Equip: Unattached Tubing

W/U: T's, Chest, OH Shoulders w/ lunge

Circuit 1: Biceps, Triceps, Shoulders

Circuit 2: Chops, BO Row, Push-ups

Finisher: Quick Feet & Squat Jumps

Mobility: Shoulders & Tricep

Fdn/Int Upper & Core 10:15:25

Duration: 24 min Equip: Lt & Md DB’s

W/U: Cardio

Circuit 1. Squat OH press, Sumo biceps, kickbacks

Circuit 2 : P/U Side Plank, Kneeling O’s

Mobility: Chest

Int/Adv Upper 10:9:25

Duration: 29 min; Equip: Unattached Tbg and Med DB's

W/U: Shoulder mobility, OH Squat, T's

Circuit 1: Shoulder Press, BO Row

Circuit 2: Pullover, Decline Press, Low Core

Mobility: Chest, Tricep, Lats

All Videos

LOWER

Featured

Int:Adv Lower 11:7:25

Duration: 30 min; Equip: Med DB & Unattached Tbg

W/U: Hip Openers, Quad w/ rotation, Skips

Circuit 1: Wide Squats, SLDL variations

Circuit 2: Donkey Slides, Sky Divers

Mobility: Hips

Fdn Lower & Core 11:7:25

Duration: 21 min; Equip: Lt DB's

W/U: Adductor, Hips, Bridge

Circuit 1: Curtsy/Side Lunge, Squats, Skater Modified, Squat Drop

Circuit 2: Core

Mobility: Adductor, Hips, Spine

Int:Adv Lower & Core Halloween '25

27min; Equip: Heavy DB"s

Duration: 27min; Equip: Heavy DB"s

W/U: Forward Fold, D-Dog, Lunge,

Circuit 1: Sgl Leg Hops, Narrow Squats, Lateral hinge lunge

Circuit 2: Side Plank w/ Clam Shell, Core, Hamstring Bridge

Mobility: Hamstrings & Adductors

Int:Adv Lower 10:24:25

Duration: 26 min; Equip: Unattached Tbg, Heavy DB's

W/U: Hip flexor / Hamstring lunge, Marches

Circuit 1: Jumps, Lateral Walks, Dead Squats

Circuit 2: Sngl Leg Bridge, Core variations

Mobility: Hips & Quads

Fdn Lower & Core 10:24:25

Duration: 20 min; Equip: Lt DB's

W/U: Knee Hug, March, Hip Activation

Circuit 1: Core

Circuit 2: Lunges, Agility

Mobility: Hips, Hamstrings

Int:Adv Lower & Core 10:17:25

Duration: 25 min; Equip: Md & Hvy DB

W/U: Spider Lunge, Side Stretch, Lunge hold to power, Squat hold to power

Circuit: Kneeling to stand, Sumo Squat, Plank March, Pullover Crunch, Side Plank Hip

Mobility: Hips, Hamstrings

Fdn Lower & Core 10:17:25

Duration: 20 min; Equip: BW

W/U: Hip Mobility, Kneel to balance, Quad stretch, Marching

Circuit 1: Split Squats, Squat to Lateral Walk

Circuit 2: Bridge, Mod Side Plank Hip Movement, Bear to Full Plank

Mobility: Hips, Lats

Fdn:Int Full Body 10:13:25

Duration: 25 min; Equip: Md DB's

W/U: Arm Circles, Rotation, Side to Side Lunge, Jacks, Fast Feet, Pogos

Circuit 1: Alt Rev Lunge, BO Alt Row, Alt Sh Press, Squat Curl, P-ups

Circuit 2: Core

Mobility: Hips, Hamstrings, Lats, Adductors

Fdn Lower & Core 10 10 25

Duration: 21 min; Equip: Md Tbg attached mid height & Md DB's

W/U: Marching with balance, Squat Rotate, Side to Side, Pogos

Circuit 1: Squat variations, Lunge variations

Circuit 2: Core

Mobility: Hips, Hamstrings

All Videos

FULL BODY

Featured

Adv Full Body 11:3:25

Duration: 30 min; Equip: Unattached Tbg & Lt DB's

W/U: Cat/Cow, Lunge Cat/Cow, Side Shuffle

Circuit: Lateral Steps, Split Jumps, Triceps, Shoulders, Calf Jumps, Push-ups

Mobility: Child's pose, Lateral quads

Fdn:Int Full Body 11:3:25

Duration: 24 min; Equip: Lt DB's

W/U: Lunge Reach, Bird dog, Adductor Rock, Plank March

Circuit: Rev/Side Lunge, Squat Press, Hollow Flutter, Bridge P-up finisher

Mobility: Hips, Hamstrings, Child's Pose, Quads

Adv Full Body 10:27:25

Duration: 30 min; Equip: Med DB's

W/U: Mtn Pose, Hip, Quad, Half Moon, Quick Feet

Circuit: Superstar, Lunges, BO Row, Flies

Circuit 2: Clean/Squat/Press, Curtsy, St. Arm Pull, Mtn/Push-up

Mobility: Adductors, Low back

Adv Full Body 10:20:25

Duration: 30 min; Equip: 1 Med DB

W/U: Adductor Rock and Rotation, Down Dog/Up Dog, Child's Pose, Skater Hops

Circuit: Side Lunge & Press, Sgl Leg DL, Pullovers, Plank variations

Mobility: Quad

Fdn:Int Full Body 10:20:25

Duration: 25 min; Equip: Lt DB's & Md DB

W/U: Spider Lunge w/ reach, 90/90, Split stance swimmer, pogo hops

Circuit 1: BO Row to stand, Squat press, Balance Bi Curl, Alt Chest Fly

Circuit 2: Cardio Mobility: Hips, Hamstrings

Adv Full Body 10:13:25

Duration: 29 min; Equip: Low Tubing

W/U: Cat/Cow, Downward Dog, Plank Reach, Upward Dog

Circuit 1: Squat Hold & Row, Pull Throughs

Circuit 2: Incline Press, Skiers, Core

Mobility: Hips

Fdn-Int 10/8/2025

Duration: 23 min Equip: Md & Lt DB's

W/U: Shoulders, cardio

Circuit 1: Rows, Biceps, Arnold's

Circuit 2: Fly's with abs, Kneeling skiers

Mobility: Chest

Adv Full Body 10:6:25

Duration: 29 min; Equip: Med DB

W/U: Lunge Flow, Rotations, Fwd Jumps

Circuit #1: Superstars, Curls

Circuit #2: Speed Lunges, Push-up + Mtn Climber; Core

Mobility: Quads

Adv Full Body 9:29:25

Duration: 28 min: Equip: Med DB's

W/U: Cat/Cow, Down/Up dog w/ Lunge, Sgl Leg balance and Jumps

Circuit: Curtsy Lunge, Swings, Incl Press, Triceps, Core

Mobility: Quads

All Videos