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

Webinar - Study Review - BFR vs Heavy Lifting

Hot Topic w: Kari Gran SkinCare

[Webinar] Joint Health & BFR

Build strength without breaking down your joints. If you or someone you love is dealing with joint pain, arthritis, or past injuries—this is a must-attend session. Learn how Blood Flow Restriction (BFR) Training can help you build real strength safely and effectively, even with compromised joints. Learn how to train around pain and protect your joints Understand why BFR is a game-changer for active aging Hear Ashley’s personal story of strength after two joint replacements Discover strategies to slow aging and stay fit—without heavy lifting

Hot Topic - Cardio 5/6/25

Hot Topic - 5 Longevity Tests

40 min - Best Longevity Tests

Brain Health Webinar

28 min; Brain Health

3 Quick & Simple Ways to Drastically Improve Brain Health (That You’re Not Doing!)

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 Upper 6:19:25

Duration: 27 min; Equip: Lt Tbg (Unattached)

W/U: Toe Touch & Rotate, QF + Air Boxing

Circuit 1: Curls, Press, Chops

Circuit 2: Push-up w/ Burpee, Superman Lats, Tubing Crunch

Mobility: Pec Minor & Major

Fdn-Full Body-6/4/25

25 min Equip: Tubing

Duration: 25 min Equip: Tubing

W/U : Cardio, Joint mobility

Circuit 1:Deadlift, Lunge Row, Biceps

Circuit 2: Triceps, Anti rotation

Mobility: Spine

Adv Upper & Core

28 min; Equip: Lt Tbg & Md High Tbg

Duration: 28 min; Equip: Lt Tbg & Md High Tbg

W/U: Shoulder Mobility, OH Squats, Cardio

Circuit 1: Pull Downs, Triceps, OH Tricep & Core, Chops

Circuit 2: Curl & Press, Decline Press, Suitcase Crunch

Mobility: Shoulders & Chest

Fdn Full Body 5:19:25

22 min; Equip: Red Tbg

Duration: 22 min; Equip: Red Tbg

W/U: Archer Lunge, Fast Feet, Hopscotch

Circuit 1: Lunge Press, Squat Row

Circuit 2: Tbg Pushdown w/ Crunch, Plank Leg Lift, Side Plank Fly

Mobility: Hips, T Spine Rot

Fdn Full Body 5/14/25

Duration: 22 min Equip: Tbg

W/U: Cardio, mobility

Circuit 1: Lunge rows, Chops, Triceps

Circuit 2: Lat pulls, Mt climbers

Mobility: Hips

Adv Upper & Core

Duration: 29 min; Equip: X-Lt DB & Low Tbg

W/U: Lunge & reach variations

Circuit 1: Boxing Drills & Quick Feet

Circuit 2: Inc Rotation, Inc Press, Superman Lat Pull

Mobility: Chest, Post Shoulder

Int/Adv - Upper & Core 5:1:25

28min; Equip: Lt Tbg - No Attachment

Duration: 28min; Equip: Lt Tbg

W/U: Shoulder Mob, Curtsy & rotate, Skater hops

Circuit 1: Biceps, Sh Press, Post Delt, Triceps

Circuit 2: Dying Bug, Bridge, Crunch, Side Plank, Plank

Mobility: Shoulders

All Lvls Full Body 4:28:25

26 min Equip: Lt/Md Tbg

Duration: 26 min Equip: Lt/Md Tbg

W/U: Glute Bridge, T Spine Rot, Squat Pull Apart, Side Lunge, Side Bend

Circuit 1: Squat Press, Split Squat Curl, Resistance P-Up

Circuit 2: Hinge Row, Ice Skater

Mobility: Quads, Hips, Shoulders

Adv Upper & Core 3:13:25

28min, w/ Tubing

Great Travel Workout

All Videos

MOBILITY

Featured

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

Mobility - Full Body - 2:21:25

15 min Full Body Mobility

10 min - Full body - Mobility

Nicole's Mobility CAR's

Duration: 25 min Equip: Yoga Mata & Chair

Rotation mobility for all joints

Duration: 25 min Equip: Yoga Mata & Chair=

Rotation mobility for all joints

T spine mobility

Duration: 8 min Equip: Foam Roller

T-spine mobility

Duration: 8 min Equip: Foam Roller

T-spine 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

Adv Upper 6:26:25

Duration: 27 min; Equip: Md DB's

W/U: Downward Dog, Rotations, Skips, Fwd Jumps

Circuit: Curl & Press, DB Chops, Press, Pullover Crunch, Post Plank

Mobility: Shoulders

Int:Adv Upper 6:19:25

Duration: 27 min; Equip: Lt Tbg (Unattached)

W/U: Toe Touch & Rotate, QF + Air Boxing

Circuit 1: Curls, Press, Chops

Circuit 2: Push-up w/ Burpee, Superman Lats, Tubing Crunch

Mobility: Pec Minor & Major

Int:Adv Upper 6:12:25

26 min; Equip: Md DB's

Duration: 26 min; Equip: Md DB's

W/U: Arm Drives, Skips, Fwd/bkwd run

Circuit 1: Bicep & Tricep

Circuit 2: BO Row, Alt Press, OH Lat + Crunch

Mobility: Arm Swings, 90/90 Rotation

Adv Upper 5:29:25

Duration 28 min; Equip: Lt Db's & Md Tbg

W/U: Adductor rock, Sh Rotations

Cardio: Jumping Jacks, Tuck Jumps, Skips

Circuit 1: Low Row, Chest Press

Circuit 2: Quadraped crunch Circuit 3: Biceps & Triceps

Mobility: Chest & Triceps

Adv Upper & Core

28 min; Equip: Lt Tbg & Md High Tbg

Duration: 28 min; Equip: Lt Tbg & Md High Tbg

W/U: Shoulder Mobility, OH Squats, Cardio

Circuit 1: Pull Downs, Triceps, OH Tricep & Core, Chops

Circuit 2: Curl & Press, Decline Press, Suitcase Crunch

Mobility: Shoulders & Chest

Adv Upper & Core

Duration: 29 min; Equip: X-Lt DB & Low Tbg

W/U: Lunge & reach variations

Circuit 1: Boxing Drills & Quick Feet

Circuit 2: Inc Rotation, Inc Press, Superman Lat Pull

Mobility: Chest, Post Shoulder

Adv Upper 5:8:25

Duration: 28min; Equip: Md Db's

W/U: Sh. Circles, Jax

Circuit: Curl & Press, Chops, Chest Fly, Lat Pullover, Post Plank

Mobility: Chest, Lats, Triceps

Int/Adv - Upper & Core 5:1:25

28min; Equip: Lt Tbg - No Attachment

Duration: 28min; Equip: Lt Tbg

W/U: Shoulder Mob, Curtsy & rotate, Skater hops

Circuit 1: Biceps, Sh Press, Post Delt, Triceps

Circuit 2: Dying Bug, Bridge, Crunch, Side Plank, Plank

Mobility: Shoulders

Adv Upper & Core 4:24:25

25 min Equip: Lt Db's & Hvy Tbg

Duration: 25 min Equip: Lt Db's & Hvy Tbg

W/U: Child Pose Pushup, Pull Apart, Shuffle Arm Sweep, World Greatest

Circuit 1: Row, Alt Rev Fly, Chest Fly

Circuit 2: P-up rotate, Chop

Mobility: Lats, Shoulders

All Videos

LOWER

Featured

All Lvls Lower & Core 6:27:25

Duration: 24 min; Equip: Md DB

Duration: 24 min; Equip: Md DB's

W/U: Lunge Reach, Iso to Balance, Side Lunge, Planks

Circuit 1: Squat Hold Lat Travel, Hinge to Side Lunge

Circuit 2: Deadbug, Bird dog Hold Hip Lift Pullover w/ Sit-up

Mobility: Hips, Hamstrings

All Lvls Lower & Core 6:20:25

Duration: 23 min; Equip: Md DB

W/U: Hurdles, Core Act, Bridge

Circuit: Squat Lunge, Ice Skater, Bear Crawl, Ab Flutter, Lunge to Sprinter Start

Mobility: Hips

Int:Adv Lower 6:13:25

28 min; Equip: Md DB's

Duration: 28 min; Equip: Md DB's

W/U: Adductor Rock, Lateral kicks, Jump Variations

Circuit: Wide Squat, Curtsy Dead-Squat, Bridge Walk-outs, Rotational Core

Mobility: Pigeon

Int/Adv Lower Body 6:6:2025

24min; Equip: Md DB's

Duration: 24min; Equip: Md DB's

W/U: Adductor and hamstrings, Skaters

Circuit 1: Pulse Squats, Sgl Leg DL, Split Jumps

Circuit 2: Donkey Kicks, Calf Raises

Mobility: Hamstrings & Rotation

All Lvls Lower & Core 5:30:25

Duration 24 min; Equip: Md Db

W/U: Hip Circles, Bridge, Plank Tap, Cardio

Circuit 1: Squat Jump/Sumo Squat, Side Lunge, Hinge to Fwd Lunge

Circuit 2: Updown, Side Plank Dip, Knee Tuck

Mobility: Hips, Abs, Obliques

All Lvls Lower & Core 5:23:25

23 min; Equip: Md Db

Duration: 23 min; Equip: Md Db

W/U: Core/Hamstring Activation, Multi Lunges, Balance

Circuit 1: Side & Rev Lunge, Sumo Squat

Circuit 2: Bicycle Hold, Crunch, Pullover, Plank

Mobility: Hips

All Lvls Lower & Core 5:16:25

Duration: 23 min; Equip: Md Db's

W/U: Core Activation, Cardio

Circuit 1: Rot Lunge, Hip Hinge, Squats

Circuit 2: Plank Knee Elbow, Oblique Twist

Mobility: Hips, Lats

All Lvls Lower & Core 5:9:25

Duration: 22 min; Equip: Md Db's

W/U: Walkout Squat, Lunge Cross Reach, High Knee March, Cardio

Circuit 1: Slow Squat, Lunge Alt Hold, Curtsy Balance

Circuit 2: Plank Db Drag, Rev Crunch

Mobility: Hips

All Lvls Lower & Core 5:2:25

23 min Equip: Lt Db

Duration: 23 min Equip: Lt Db

W/U: Lunge Reach, Adductor Rock, Jumping Jack Squats

Circuit 1: Rev Lunge OH Hold, Sumo Squat, SL Squat

Circuit 2: Tuck-up, Hip Dip, Glute Bridge

Mobility: Hamstrings, Hips

All Videos

FULL BODY

Featured

Fdn Full Body 6/25/25

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

W/U: Mobility, Cardio

Circuit 1: Squat OH press, DL Rows, Lat Lunge Bi Curl

Circuit 2: Lat Pulls, Kneeling Lat Raises

Mobility: Hips

Fnd Full Body 6:23:25

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

W/U: Spinal/Hip Mobility, Bridge, Cardio/Agility

Circuit 1: Squat Press, Rev Lunge Curl

Circuit 2: Alt Row, Chest Press, Pullover

Mobility: Hips, Lats

Fdn-Full Body-6/18/25

Duration: 24 min Equip: Md and Lt DB’s

W/U: Mobility, Cardio

Circuit 1: Sumo Biceps, DL Rows, Curtsy Lat Raises

Circuit 2: Side Plank Clamshell, SA Row

Mobility: Spine, Hips

Adv Full Body 6:16:25

Duration: 29 min; Equip: Md DB's

W/U: Standing Quad and Lunge

Impact: Split Jumps, Fwd Jumps, J Jax

Circuit: Push Press, 1 arm BO Row, Step-ups, Mtn Climber, Tricep Push-up

Mobilty: Quad

Fdn-Full Body-6/11/2025

2i min; Equip: Md & Lt DB's

Duration: 2i min Equip: Md & Lt DB's

W/U: Joint mobility, Cardio

Circuit1: DL Squat Oh Press, DL, R fly's, Rotational Press

Circuit 2: Bridge Fly's, Tricep Abs

Mobility: T spine, Balance 30 sec

Adv Full Body 6:9:25

29 min; Equip: Md DB's & Md Tbg (high)

Duration: 29 min; Equip: Md DB's & Md Tbg (high)

W/U: Yoga Flow, Quick Feet, Hops

Circuit 1: Split Squats, Upright Row

Circuit 2: Lat Pull Downs, Decline Press, Chops

Mobility: Hip Flexor & Hamstrings

Fdn-Full Body-6/4/25

25 min Equip: Tubing

Duration: 25 min Equip: Tubing

W/U : Cardio, Joint mobility

Circuit 1:Deadlift, Lunge Row, Biceps

Circuit 2: Triceps, Anti rotation

Mobility: Spine

All Lvls Full Body 6:2:25

28 min; Equip: Md Db's

Duration: 28 min; Equip: Md Db's

W/U: Cat/cow, lunge rocks, cardio

Circuit 1: Squat & Press, BO Rows

Circuit 2: Press w/ Bridge, Plank, Superman

Mobility: Quads

Fdn Full Body 5/28/25

Duration: 22 min Equip: Md & Lt Db's

W/U: Rotation, Cardio

Circuit 1: Dl Clean Squat OH Press, Lunge Row, Chops

Circuit 2: Bridge Fly, Plank Drag

All Videos