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!

Express

Travel

Core

HOT TOPICS

Featured

Heavy Lift Introduction

We discuss the benefits of heavy lifting, when combined with your BFR program.

Hot Topic Metabolic Health w/ Dr Kyl 9:9:25

Women's Study Q & A Discussion

17 min

Hot Topic Women's Study Review & Q &A

30 Min Hot Topic

13 min Review & 17 min Q&A

13 min - Study Review discussing importance of our findings. 17 min - Q & A - Emotional & Lively discussion on the impact this program is making on people's lives

6 mo Women's Study Review

13 min review of why this study was such a big deal!

Dashboard Review - Hot Topic

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

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

Int : Adv Upper 9:25:25

Duration: 27 min: Equip: Lt Tbg

Warm-up: Shoulders, Rotation, March

Circuit: Chops, Rows, Tricep, Curl & Press

Mobility: Chest

Int Full Body 9/3/2025

Duration: 26 min Equip: Tbg

W/U: Joint Mob, Cardio

Circuit 1: Lunge Row, Rotations, Squat Bicep Curl

Circuit 2: Triceps, Lat abs

Mobility: Balance, Grip Strength

Int:Adv Upper 8:14:25

Duration: 26 min: Equip: Lt Tbg (Unattached)

W/U: Shoulders, Lunge and side bend, Flies Speed: Quick Feet & Boxing

Circuit 1: Ant & Post Deltoid

Circuit 2: Biceps & Triceps

Circuit 3: Push-ups & Superman w/ Shoulders

Int-Full Body-8/06/2025

Duration: 27 min Equip: Tbg

W/U: Clamshell side plank, Cardio

Circuit 1: Squat Rows, DL, Rotations

Circuit 2 :Kneeling Triceps, Lat Pulls

Mobility: 90/90 hips

Fnd Full Body Travel 8:1:25

Duration: 20 min; Equip: Bodyweight!

W/U: cat/cow, core, lunge reach, balance shoulder circles, fast feet

Circuit: Bear Plank, Split Squat, Side Lunge, Superhuman, P-ups

Mobility: Hips, Back

Adv Full Body 7:28:25

Duration: 28 min; Equip: Md Low Tbg

W/U: Cat Cow variations, Shuffle & Karioka

Circuit: Squat Jumps, Hinge & Curl, Lunge Inc Press, BO 45 Row, Upward Chops

Mobility: Quad & Pigeon

Adv Upper 7:17:25

Duration: 29 min; Equip: Lt Tbg

W/U: Shoulder Mobility, OH Squats, Shuffle and rotation jumps

CIrcuit 1: Curls, Triceps, Post Delts

Circuit 2: Push-ups, core variations, Cobra strength

Mobility: Shoulders & Triceps

Full Body Mobility 7:11:25

All Videos

MOBILITY

Featured

Rotational Mobility

Duration: 30 min Equip: Mat

Mindful Yoga w/ Jax 9:14:25

30 min; Gentle Yoga Class Designed to Calm your Nervous systerm

Yoga Stretch Flow 9:7:25

Full Body Mobility 7:11:25

Full Body Mobility 5:9:25

Mobility - 10 min 4:25:25

Mobility - 10 min

Mobility - Full Body 4/11/25

15 min Full Body mobility

Mobility - Lower Body 3:21:25

10 min Lower Body Mobility

Mobility -Full Body 3:7:25

17min; Full Body Mobility

All Videos

CORE

Featured

Beginner 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

Int : Adv Upper 9:25:25

Duration: 27 min: Equip: Lt Tbg

Warm-up: Shoulders, Rotation, March

Circuit: Chops, Rows, Tricep, Curl & Press

Mobility: Chest

Int:Adv Upper & Core 9:18:25

29 min; Equip: Lt DB's & Low Tbg

Duration: 29 min; Equip: Lt DB's & Low Tbg

W/U: Arm Circles, Touch & Reach Rot., Jax

Circuit 1: Frontal Plane Shoulders, Post Delt, OH Tricep

Circuit 2: Incline Fly, Superman Lat Pull, Tubing Core

Mobility: Chest

Int:Adv Upper Body 9:11:25

28 min; Equip: Lt & Med DB's

Duration: 28 min; Equip: Lt & Med DB's

W/U: Lunge & Reach, Jumps

Circuit 1: Curls, Shoulders, Triceps

Circuit 2: Decline Press, Pullover, Core Variations

Mobility: Lat, Tricep, Chest

Fdn Upper & Core 9:10:25

Duration: 18 min; Equip: Lt & Med DB's

W/U: Cat/Cow, T spine rotate

Circuit: Alt Sh Press, Bi Curl, Pullover + Chest Fly, Rev Crunch, Side Plank Modified

Mobility: Side Bend, Child's Pose

Int:Adv Upper 9:4:25

Duration: 28 min; Equip: Med DB's & Chest Tbg

W/U: Half Moon, Lunge & Rotate, Quick Feet / Quick Hands

Circuit 1: Push Press, Power Rotations, Curls

Circuit 2: Row, Chest Fly, Plank Up/Downs

Mobility: Chest, Tricep & Lat

Fdn Upper & Core 9:3:25

Duration: 20 min; Equip: Med DB's

W/U: Shoulder Circles, Bird dog, Spinal Mobility, Kneeling Walkouts

Circuit: Bi Curl to Lat Raise, BO Row, Pullovers, Rev Fly, P-ups

Mobility: Lats, Low Back, Triceps

Int:Adv Upper 8:28:25

28 min; Equip: Lt DB's, Low Tbg

Duration: 28 min; Equip: Lt DB's, Low Tbg

W/U: Lunge w/ Rotation, Jax, Rotate Jumps

Circuit 1: Ant Delt, Post Delt, Mtn Climbers w/ Push-up

Circuit 2: Tbg Curls, Quadriped Lat Pull & Core Variations

Mobility: Chest and Post Shoulder

Fdn Upper & Core 8:27:25

Duration: 19 min; Equip: Lt DB's & Md (red) Tbg (attached)

W/U: Spinal Mobility, Core activation

Circuit: Row, Chest Press, Triceps, Abs

Mobility: Chest, Shoulders, Triceps

Int:Adv Upper 8:21:25

Duration: 27 min; Equip: Lt Db's & chest Tbg

W/U: Lunge & Rotate, Dnwd/upwd Dog, Curl & Press

Circuit 1: Chest Press, BO Lat Pull

Circuit 2: Curl & Press, Rotations, Overhead Tricep

Mobility: Upper Abs, Triceps, Lats

All Videos

LOWER

Featured

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

Fdn Lower & Core 9:26:25

Duration: 20 min; Equip: Heavy DB's

W/U: Core

Circuit 1: Fwd Lunge to Rev Lunge, Lateral Squat

Circuit 2: Core

Circuit 3: DL, Lateral Lunge

Mobility: Hips, Quads

Int:Adv Lower & Core 9:19:25

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

W/U: Lateral Slide, Lunge reach, Isometric to Power

Circuit: Lateral Lunge, SL Squat, SL Glute Bridge, Plank Reach, Side Plank Hip Dip

Mobility: Hips, Hamstrings

Fdn Lower & Core 9:19:25

Duration: 20 min; Equip: Md DB & Md Tbg

W/U: Slow Squat, Shuffle, Bird dog, Bridge, Core

Circuit 1: Squat Lunge, Anti rotation

Circuit 2: Hip Extension, Lateral Hip Lift

Int:Adv Lower & Core 9:12:25

Duration: 26 min; Equip: Med & Heavy DB's

W/U: SL Walkout to Lunge, Hip Circles, Lateral Squat

Circuit 1: SL Hinge, Ice Skate, Sumo Squat

Circuit 2: Deadlift, Plank Variety, Bicycle

Mobility: Hips, Quads

Fdn Lower & Core 9:12:25

Duration: 20 min; Equip: Med DB

W/U: Glute Bridge, Core, Rev Lunge, Side Lunge, Squat Hold

Circuit 1: Rev Lunge to Side, Goblet Squat

Circuit 2: Deadbug Pullover, Bird dog leg lifts, SL glute bridge

Mobility: Hips

Int:Adv Lower 9:5:25

Duration: 30 min; Equip: Med DB's & Tubing

W/U: Adductor Rock, Side Lunge, 180 Jumps

Circuit 1: Lateral Steps, Squats with Tubing, Calf Raises

Circuit 2: Side Hinge lunge, Hamstring walkouts

Mobility: Hip Flexor, Psoas

Fdn Lower & Core 9:5:25

Duration: 20 min; Equip: Med DB's

W/U: Balance, Fwd lunge reach up, Core activation, Cat/cow

Circuit: Squats, Split Squats, Bridge, Bear Plank, Russian Twist

Mobility: Hamstrings, Quads, Lats

Int:Adv Lower & Core 8:29:25

Duration: 25 min; Equip: Md DB's

W/U: Bridge leg raise, plank tap, Spider Lunge, High Knees, Squat, Side Lunge

Circuit: Slow Goblet Squa/Squat Jump, Walking Lunges, Sideways High Knees with Side Lunge, Plank Drag, Flutter Kick

Mobility: Hips

All Videos

FULL BODY

Featured

Int-Upper Body Core-9/24/2025

Dur:27 minutes Equip: Md & Lt Db's

W/U: Thrusters

Circuit 1: Rows, Lateral Raise, Triceps

Circuit 2: Plank Ups, Lat Pulls

Mobility: Lats, Shoulders

Heavy Lift 9:23:25

Duration: 25 min; Equip: Heavy DB's

W/U: Hamstring mobility, Push-ups, Jumps

Circuit: Deadlift, Carries, Bench Press, Shrugs

Mobility: 90/90 Rotation

Fdn:Int Full Body 9:22:25

Duration: 25 min; Equip: Med Tbg & Lt DB's

W/U: Lateral to Rev Lunge, Arm Circles, Marching, Jacks

Circuit 1: Fwd Lunge to Chest Press, Split stance alt rev fly

Circuit 2: Side Lunge Row, SL Bi Curl

Circuit 3: Abs

Mobility: Hips, Torso

Int-Full Body-9/17/2025

Duration: 28 min Equip: Md and Lt DBs

W/U: Cardio

Circuit 1: Sumo Dl, Bicep Oh Press, Lunge Row

Circuit 2: Tricep Abs, Side Plank

Mobility: Balance

Fdn:Int Full Body 9:15:25

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

W/U: Lunge Reach, Side Lunge Reach, Walkout Sh Tap, Hip Mobility

Circuit: Side Lunge Press, Rev Lunge Bi Curl, Renegade Row, Side Plank Fly, Tuck-ups

Mobility: Hips, Lats, Quads

Adv Full Body 9:15:25

Duration: 28 min; Equip: Med DB’s

W/U: Cat/Cow, Rocker Lunge, Dbl & Sgl Pogo Jumps

Circuit 1: Upright rows w/ Jump, Sgl Leg DL Pulse

Circuit 2: Split Jumps, Wall Sit

Circuit 3: Dynamic Push-ps, Plank

Circuit 4: Superman, Bridge

Mobility: Quads

Int Full Body 9/10/2025

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

W/U: Mobility, Cardio

Circuit 1: Lunge Curl, DL Row, Squat OH Press

Circuit 2: Plank, Weighted Bridges

Mobility: Farmer carry. Balance

Adv Full Body 9:8:25

Duration: 29 min; Equip: Med DB's

W/U: Cat/Cow, Down/Up Dog, Side plank with leg raise, March, Jump

Circuit: Clean/Squat/Press/Side Lunge, BO Row, Chest Press, Lats, Core

Mobility: Pigeon

Fdn:Int Full Body 9:8:25

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

W/U: Squat Reach, BO T/Y, Ice Skater, High Knees

Circuit: Squat Curl, Shuffle, Squat Press, DL Row, P-ups, Rev Fly, Pullover

Mobility: Chest, Shoulders, Spine, Hips

All Videos