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

Meet Our Pilates Instructor Trina

Secret to fitness over 40

Anna Renderer's Introduction

Secret to fitness over 40

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!

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

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TRAVEL

Featured

Joint Mobility 12/21/2025

Duration: 30 min

Int/Adv Lower 12:19:25

28 min; Equip: Heavy Tubing & Chair

Duration: 28 min; Equip: Heavy Tubing & Chair

W/U: Adductor Rock, Dwnwd / Upwd Dog, Side shuffle Jump

Circuit 1: Leg Ext, Chair Squats, Hip Ext, Good Mornings

Circuit 2: Side Lunge w/ Pulse, Squat Jumps 90, Hamstring Bridge, Low Core

Mobility: Lateral Quad

Pilates with Trina 12.16.25

Duration: 24 min

Tons of variety and combination moves for our core class today! You'll leave feeling uplifted, stretched and strong.

Standing: plie/heel pop/balance stand, warrior 1 with good morning, chair with arm extension and shoulder press

Prone: table with tricep press and leg extension (love), scorpion with a cross over behind

Supine: single leg stretch slowly with hands behind head, traditional scissors, and a one minute forearm plank with knee taps to finish - BAM!

Yoga w: Brittany 12:14:25

Duration: 30 min

Int. Pilates (standing set!) with Trina 12.9.25

Duration: 30 minutes

Warm up - standing plie squats and shoulder rolls

Standing set - plie squat/side bends, heel pops, standing balance knee drives and oblique twist

Floor set - table - leg extension, hip circles and a knee to nose plank challenge

Final burn - single leg stretch and leg extensions with ankle crosses

Yoga w: Shawna 12:7:25

Duration: 30 minutes

Fdn-Int Upper Body Core 12/3/2025

Dur: 23 min Equip: Tubing

Dur: 23 min Equip: Tubing W/U: Cardio

Circuit 1: Rows, Chest Flys, Anti Rotation

Circuit 2: Chest Expansion, Lat Abs

Mobility: Lats, Shoulders

Int. Pilates with Trina 11.25.25

Duration: 25 min, Equip: Mat-based, no shoes, no equipment. Modifications for all levels.

Enjoy a high-energy, NO impact Pilates class with Trina. All mat-based, no shoes, no equipment. Modifications for all levels.

W/U - easy pose/lat pulls/shoulder rolls/side bends

Supine set - alternating head ON floor with head OFF floor moves. Single leg stretch, double leg stretch, heel drops.

Side lying set - 1/2 moon side bend/leg circles

Prone set - table position leg lift /swimmer to finish

Adv: Pilates with Trina 11.18.25

30 min. All mat-based, no shoes, no equipment.

Warm up - cat/cow, plank, table, runners lunge with rotation

Supine set - 100, single leg drops, 100, double leg drops single leg stretch, scissors x 2

Seated - 1/2 roll back with bow/arrow

Side - single or double V ups, side hover with arm raise

Prone - bird dog crunch and rainbow leg press

All Videos

MOBILITY

Featured

Joint Mobility 12/21/2025

Duration: 30 min

Yoga w: Brittany 12:14:25

Duration: 30 min

Yoga w: Shawna 12:7:25

Duration: 30 minutes

Yoga w: Shawna 11:30:25

Duration: 30 minutes

Joint Mobility 11/16/2025

Duration: 30 minutes

Hips, Shoulders,Spine

Yoga w/ Brittany 11:9:25

Duration: 30 minutes

Yoga with Shawna 11:2:25

Duration: 30 minutes

Upper Body Stretch

Duration: 10 minutes

Lower Body Stretch

Duration: 10 minutes

All Videos

CORE

Featured

Pilates with Trina 12.16.25

Duration: 24 min

Tons of variety and combination moves for our core class today! You'll leave feeling uplifted, stretched and strong.

Standing: plie/heel pop/balance stand, warrior 1 with good morning, chair with arm extension and shoulder press

Prone: table with tricep press and leg extension (love), scorpion with a cross over behind

Supine: single leg stretch slowly with hands behind head, traditional scissors, and a one minute forearm plank with knee taps to finish - BAM!

Int. Pilates (standing set!) with Trina 12.9.25

Duration: 30 minutes

Warm up - standing plie squats and shoulder rolls

Standing set - plie squat/side bends, heel pops, standing balance knee drives and oblique twist

Floor set - table - leg extension, hip circles and a knee to nose plank challenge

Final burn - single leg stretch and leg extensions with ankle crosses

INT. Pilates with Trina 12.2.25

Trust the process of learning to LOVE what Pilates can do for your body. Lots of variety of core work with movement. There are modifications and breaks along the way. You'll feel strong and successful at the end!

W/U - seated lat pulls and upper back stretches

Supine - scissors, leg drops with bent knees, dead bug, leg circles, 100

Prone - table scorpion w/ high pull Side - 4 part clam, supported side plank with leg lifts stretch

Int. Pilates with Trina 11.25.25

Enjoy a high-energy, NO impact Pilates class with Trina. You'll work your entire powerhouse, front to back. All mat-based, no shoes, no equipment. Modifications for all levels.

Warm up - easy pose/lat pulls/shoulder rolls/side bends

Supine set - alternating head ON floor with head OFF floor moves. Single leg stretch, double leg stretch, heel drops.

Side lying set - 1/2 moon side bend/leg circles

Prone set - table position leg lift /swimmer to finish

Int. Pilates with Trina 11.25.25

Duration: 25 min, Equip: Mat-based, no shoes, no equipment. Modifications for all levels.

Enjoy a high-energy, NO impact Pilates class with Trina. All mat-based, no shoes, no equipment. Modifications for all levels.

W/U - easy pose/lat pulls/shoulder rolls/side bends

Supine set - alternating head ON floor with head OFF floor moves. Single leg stretch, double leg stretch, heel drops.

Side lying set - 1/2 moon side bend/leg circles

Prone set - table position leg lift /swimmer to finish

Adv: Pilates with Trina 11.18.25

30 min. All mat-based, no shoes, no equipment.

Warm up - cat/cow, plank, table, runners lunge with rotation

Supine set - 100, single leg drops, 100, double leg drops single leg stretch, scissors x 2

Seated - 1/2 roll back with bow/arrow

Side - single or double V ups, side hover with arm raise

Prone - bird dog crunch and rainbow leg press

Pilates with Trina 11.11.25

Enjoy our first official Pilates hybrid class with Trina. You'll work your entire powerhouse, front to back. All mat-based, no shoes, no equipment.

W/U - ab preps, cat/cow, hip stretches

Prone set - twice through - roll ups, bridges, single leg stretch

Supine set - once through - bear/downdog, breaststroke, swimming

Side lying set - once each side - clam shell, leg lifts, 1/2 moon crunch

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

All Videos

UPPER

Featured

Upper & Core 12/18/25

27 min: Equip: Lt & Med DB's + Tubing

Duration: 27 min: Equip: Lt & Med DB's + Tubing

W/U: Shoulder circles w/ March, Chest Stretch, Int/Ext Rotation

Circuit 1: St. Arm push-up, Quadriped Tricep, Chest Fly

Circuit 2: Ext Rotation, Side Plank Hip Dip, Inc. Push-ups

Mobility: Chest, Int Rotation, Triceps

Int-Fdn-Upper Body-Core 12/17/2025

Duration: 25 min Equip: Md & Lt DB’s

W/U: Cardio, Mobility

Circuit 1: Lunge Row, Biceps, Rear Delts

Circuit 2: Mt Climber P/U's, Tricep Abs

Mobility: Lats, Side Bend

Int:Adv Upper 12:11:25

27 min; Equip: Lt & Md DB's

Duration: 27 min; Equip: Lt & Md DB's

W/U: Rotations, Toe Touches, Sprint Arms, Marching

Circuit 1: Biceps, Triceps, Shoulders

Circuit 2: Upright Row, BO Row, Incline w/Core Rotation

Mobility: 90/90 stretch

Fdn-Int Upper Body Core 12/10/2025

Duration: 24 min Equip: Md & Lt DB’s

Dur: 24 min Equip: Md and Lt DB’s

W/U; Mobility, Cardio

Circuit 1: Bicep Oh Press, Wide Rows, Lateral Raises

Circuit 2: Lat Abs, S. Arm Row

Mobility: Lats

Int:Adv Upper 12:4:25

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

W/U: Shoulder Tubing, Side Bend, Lunge & Rotate, Quick feet & hands

Circuit 1: Biceps, triceps

Circuit 2: Shoulder Press, Lat Pull, Decline Fly

Mobility: Chest & Triceps

Fdn-Int Upper Body Core 12/3/2025

Dur: 23 min Equip: Tubing

Dur: 23 min Equip: Tubing W/U: Cardio

Circuit 1: Rows, Chest Flys, Anti Rotation

Circuit 2: Chest Expansion, Lat Abs

Mobility: Lats, Shoulders

Fdn-Int Upper Body Core 11/26/2025

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

W/U: Cardio

Circuit 1: Lunge Row, Bicep Oh Press, Lat Raises

Circuit 2: Chest Fly's, Tricep Abs

Mobility: Spine

Fdn-Int Upper Body Core 11/26/2025

23 min; Equip: Md and Lt DB's

Dur: 23 min; Equip: Md and Lt DB's

W/U: Cardio

Circuit 1: Lunge Row, Bicep Oh Press, Lat Raises

Circuit 2: Chest Fly's, Tricep Abs

Mobility: Spine

Adv Upper 11:20:27

28 min; Equip: Chest Ht Tubing

Duration: 28 min; Equip: Chest Ht Tubing

W/U: FB Rotations, Lunge & Reach, Quick Hands

Circuit 1: 1 Arm press, Chest Flies, 1 Arm Pull, Rows

Circuit 2: Mtn Climber, Reverse Plank, Core

Mobility: OH Tricep, Post Deltoid

All Videos

LOWER

Featured

Int/Adv Lower 12:19:25

28 min; Equip: Heavy Tubing & Chair

Duration: 28 min; Equip: Heavy Tubing & Chair

W/U: Adductor Rock, Dwnwd / Upwd Dog, Side shuffle Jump

Circuit 1: Leg Ext, Chair Squats, Hip Ext, Good Mornings

Circuit 2: Side Lunge w/ Pulse, Squat Jumps 90, Hamstring Bridge, Low Core

Mobility: Lateral Quad

Fdn Lower & Core 12:19:25

Duration: 22 min; Equip: Lt DB's

W/U: Hips, Half kneeling twist, Balance, Lunge Reach

Circuit 1: Split Squat, Curtsy to Sprinter Start Balance

Circuit 2: Abs

Mobility: Hips, Hamstrings

Int:Adv Lower & Core 12:12:25

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

W/U: Knee Hug, Skip, Jacks, Crawl out, Core Activation

Circuit 1: Pullover Sit up, Plank Variety

Circuit 2: Squat Lateral Travel, Curty Lateral Lunge

Mobility: Hips, Spine

Fdn Lower & Core 12:12:25

Duration: 22 min; Equip: Lt DB's & Md DB

W/U: Knee Hug, Hip Mobility

Circuit 1: Core, Bridges

Circuit 2: Rack Squats, Lunges

Mobility: Hips

Int:Adv Lower

Duration: 29 min; Equip: unattached Tubing & Med DB's

W/U: Cat/Cow, adductor cat/cow, Fwd Fold walk out to lunge

Circuit 1: Lat Leg Raise, Bridge, Clam Shells

Circuit 2: Side Lunge, Squat Jumps, Wall Sit, Core

Mobility: Quads

Fdn Lower & Core 12:5:25

Duration: 21 min; Equip: Lt & Med DB's

W/U: Side Plank Clam, Bridge, Core, Lunge Stretch

Circuit 1: Squat, Lunge/Hinge

Circuit 2: Core

Mobility: Hips, Hamstrings

Int/Adv Lower 11:28:25

Duration: 29 min: Equip: Med DB's

W/U: Cat/cow, Plank Rocker, Curtsy

Circuit 1: Pulse Squats, Skaters

Circuit 2: Pulse DL's, Fwd/ Bkwd

Circuit 3: Bridge, Up/Down (w/ push-up)

Mobility: Hips, Adductors

Int/Adv Lower 11:28:25

29 min: Equip: Med DB's

Duration: 29 min: Equip: Med DB's

W/U: Cat/cow, Plank Rocker, Curtsy

Circuit 1: Pulse Squats, Skaters

Circuit 2: Pulse DL's, Fwd/ Bkwd

Circuit 3: Bridge, Up/Down (w/ push-up)

Mobility: Hips, Adductors

Int:Adv Lower & Core 11:14:25

Duration: 26 min; Equip: Md DB's & Blue Tbg w/ handles attached

W/U: Split squat sh mobility, SL balance/Hamstring act, pogo, jax

Circuit 1: Chop, SL hinge

Circuit 2: Tbg Pulldowns, Bridges

Circuit 3: Plyo Lunge variations

Cool Down: Hips

All Videos

FULL BODY

Featured

Adv Full Body 12:15:25

Duration: 28 min; Equip: Heavy DB's

W/U: Lunge & Reach, Shuffles, Plank

Circuit: Narrow Squat, Chops, Curtsy, Push-up w/ Mtn's, Lat Pull w/ Core

Mobility: Quads

Fdn Full Body 12:15:25

Duration: 21 min; Equip: Lt DB's & Lt Tbg

W/U: Shoulder mobility/activation, Balance to Side Lunge, Squats

Circuit 1: Balance Lateral Raise to Shoulder Extension, Squat Press, Side Shuffle

Circuit 2: Bridges, P-ups, Abs

Mobility: Child's Pose, Hips

Adv Full Body 12:1:25

Duration: 29 min; Equip: Med DB's

W/U: Knee Hug/Lunge, Quad/Lunge, Alt Side Planks, Quick Feet

Circuit: Lunge & Press, 1 Arm BO Row, Bench Press/Bridge, Skaters

Mobility: Quads

Fdn:Int Full Body 12:1:25

Duration: 23 min; Equip: Light DB's & 20lb Chest Tubing

Duration: 23 min; Equip: Light DB's & 0lb Chest Tubing

W/U: Split Stance Rotation, Side Lunge, Hip/Shoulder CARs, Adductor

Circuit 1: Squat to Lunge, Side Lunge Curl, Tbg Row/Chest Press

Circuit 2: Core

Mobility: Hips, T-Spine, Quads

Adv Full Body 11:24:25

Duration: 29 min; Equip: Heavy DB's and 20lb Chest Tubing

W/U: Hamstring reach & pull, Sumo Squats, March, Fwd Jumps

Circuit 1: Wide Squats, Side Bend, Shrugs

Circuit 2: Rows, Sgl Leg DL

Mobility: Lateral Quad

Adv Full Body 11:24:25

29 min; Equip: Heavy DB's & 20lb Chest Tubing

Duration: 29 min; Equip: Heavy DB's & 20lb Chest Tubing

W/U: Hamstring reach & pull, Sumo Squats, March, Fwd Jumps

Circuit 1: Wide Squats, Side Bend, Shrugs

Circuit 2: Rows, Sgl Leg DL

Mobility: Lateral Quad

Adv Full Body 11:17:25

29 min; Equip: Med DB's

Duration: 29 min; Equip: Med DB's

W/U: Quad & Lunge, Curtsy stretch, Side Shuffle, Curls

Circuit 1: Curtsy Lunge, BO Row, Kneeling Rot Press

Circuit 2: Tricep/Lat/Core, Side Plank w/ Clam shells

Mobility: Quads &. Hips

Fdn:Int Full Body 11:17:25

Duration: 24 min; Equip: Lt & Md DB's

W/U: Walkout to reach to rev lunge, Balance Hip Circles, Hip/Shoulder Mobility

Circuit 1: Squat to Rev Lunge, SL Hinge hold w/ rev fly

Circuit 2: Chest Press, Abs, P-up w/ sh tap Cool Down: Hips, Shoulders, Hamstrings, Quads

FDN Full Body w/ Anna - 11/10/25

All Videos