“I Don’t Know How to” Dance Cardio

You might have two left feet, but you can still move and groove in this beginner dance cardio class that’s a party no matter your skill level. The main focus is a fun way to fry fat, cardio style. So, grab a little space and friends if you want, and let’s bust a move!

P.S. Because you will jump around a little, we suggest you do a few standing toe raises to warm up your calves before clicking play on this “I can’t dance” cardio workout.

This workout does not include a cool-down, but we have some great options here!

8 Moves in 8 Min: Full Body, No-Repeat (Beginner Friendly)

At less than 10 minutes, Trainer Elli calls this a “level 1” beginner-friendly full-body strength workout, where you’ll get 8 simple no-repeat moves that you’ll probably recognize. The sets are great for toning all your major muscle groups without lifting huge weights. Give it a try, and even if you’re newer to strength training, you’ll feel like a pro in no time!

This workout does not include a warm-up or cool-down, but we have some great options here!

Back, Buns and Guns

If your mantra is “sun’s out, guns out” all year round, this class is calling your name. You’ll work on that chiseled beach look in this strength workout that targets glutes, back, and biceps. Starting with bigger compound movements for your back and buns, your challenge is to use heavier weights than your norm. Then you’ll move to single leg moves and bicep sets to balance out the burn. Finish it up on the floor for some glute isolation moves that will burn baby burn. Go big or go home!

15 Min Tummy Toner (No-Repeat)

Want a fun, quick ab workout to add to your playlist? This 15-minute ab set is a great way to strengthen your core and set your muscles on fire! By itself or stacked with your fave SSoD whole-body workout, you’ll get some great midsection toning. Let’s get fired up!

This workout does not include a cool-down stretch, but we have some great options here!

All-Levels Yoga Sculpt

Get ready to feel serious inspiration when you click play on this 60 minute Yoga Sculpt which is good for all levels, from beginners to master yogis. Through an innovative format, you’ll improve total-body strength and balance as you lengthen from head to toe. It’s an incredible mind and body experience that will ignite your spirit and tap into the strongest, most powerful version of you! Click play & namaste!

20 Min Simply Spin

We’re not messing around when it comes to a serious SWEAT, and while we love variety, sometimes we love to simply Spin. That’s exactly what you’ll get in this beginner-friendly Spin routine with easy to follow instruction – 20 minutes of basic, but extremely effective cardio drills to get your heart rate up, burn some calories, and SWEAT. It’s as simple as hitting play!

This workout does not include a cool-down, but we have some great options here!

Do-Anywhere Dynamic Warm-Up

The last thing you want from a fun day of outdoor recreation is a pulled muscle. So, before you get your boots on for a day on the slopes (or a run or even a pickleball match), you’ll want to spend 10 minutes doing this standing pre-ski (or other outdoor activity) warm-up to help prevent injury. These do-anywhere, dynamic warm-up exercises will warm up your muscles before you hit it hard. Let’s shred!

Express Post-Slopes Stretch

After an exhilarating day on the slopes, give yourself a moment for this quick post-skiing stretch. Releasing tension in your hips and upper body is important after a day of skiing, snowboarding, and other winter activities. You can even run through these stretches a couple times if you hit the hills hard. Before you jump into the hot tub or cozy up to the fire, hit play to stretch out.

Mindfulness Ride (60-Min Zone 2 Cycle)

Mindfulness is the practice of becoming more aware of the present moment, rather than dwelling in the past or projecting into the future. This Zone 2 Spin Workout is perfect for everyday calorie-burn cardio, or a recovery workout following high-intensity training. Your challenge with this, and any Zone 2 workout, is moderate intensity so you feel the benefits of steadiness and rhythm while focusing on being “in the now” throughout the ride. Press play to get into your mind and into the zone!

Band Camp: Beginner-Friendly Resistance Band Workout

Welcome to Band Camp! If you’re new to resistance bands, want to perfect your form, or get the most out of your band workouts, this is for you! “Camp” orientation starts with a 12-Minute How To Use Resistance Bands tutorial that’ll teach you all about various types of bands and how to properly use them. Then we’ll dive into the fun with a 30-minute full-body resistance band workout (which begins at 13:06 in the video) that can give you the same great muscle toning as a set of dumbbells. Click that button to play with this band!

30 Min Posture & Flex Yoga Flow

Click play if you spend too much time sitting, because this is one of the best Yoga flow videos for improving your posture and flexibility. The flow sequences will focus on your hips, shoulders, and chest, which are the areas most impacted when you sit, drive, or hunch over a phone or computer. And that’s just about all of us, right? Hop off that chair and press play to flow!

Post Workout Stretch

Many of the great cardio and strength workouts on SSoD include a brief cool-down stretch, but one of the best ways to honor your body’s hard work, increase flexibility, and help prevent injury is through a dedicated deep post-workout stretch routine like you’ll find in this video. Flow through relaxing full body movement along with deep stretches for your hamstrings, quads, shoulders, and arms. Press play to stretch it out!

30 Min Moderate Rolling Hills Ride

Riding on your rest day doesn’t mean you have to stay on a flat road. When you’re looking for a change of scenery, try this Lower Intensity Intervals Spin Routine which we call “Moderate Rolling Hills” because each climb is followed by a nice downhill ride to allow you to catch your breath before heading up the next hill. Let’s roll!

Standing Abs & Arms, Arriba!

Get up on your feet for this Spanglish Standing Abs & Arms Workout. Using a set of light weights, we’ll focus on carving the biceps, shoulders, and obliques, making them muy fuerte – very strong! Be sure to get nice and warm before hitting play. Or better yet, take this class following another one of your fave SSoD classes, like maybe one on the bicicleta. Listo? Arriba!

This workout does not include a warm-up or cool-down, but we have some great options here!

30 Min of Heavy Heavy Lifting

Lifting heavy weights with proper form is key to increasing your lean body mass, and that’s exactly what you’ll do in this full-body heavy weight training class that goes so heavy we said it twice. It’s important that you take the time to select the correct weight for YOU for each exercise – even hit pause if you need to. Now let’s go get our swoll on!

This workout does not include a cool-down, but we have some great options here!

Awesome Zone 2 Ride

Looking for a guided warmup, a lower to moderate workout, or maybe an active recovery ride following a tough workout? Put this awesome Zone 2 Spin class straight into your favorites for situations just like that. This class can even be taken as an easy short session to get the blood flowing on your rest day. Today let’s ride smarter, not harder.

Bring Your Ring Pilates Sculpt

Bring your Pilates ring for this Total-Body Mat Pilates sculpt session. Flow through traditional and more modern Pilates moves designed to create long lean muscles, using your ring for added assistance, as well as added intensity. Hit play to feel the burn!

30 Min Resistance Band Sculpting Circuit

Take your exercise routine outdoors (in reality or your imagination) with Jason, the Tropical Tornado. In this high-energy 30-minute circuit training workout with resistance bands, you’ll sculpt, tone, and burn while breathing in fresh air and soaking up the sun. With this travel friendly strength workout, the world is your fitness playground. Grab your band and unleash your power!

30 Min Barre-Core

Get after those long, lean legs, strong glutes, and a super toned core when you press play on this 30 minute Barre & Core class – it’s Barre Core! No equipment is necessary except something to use as a “barre” (like a sturdy piece of furniture, a bench, or a kitchen countertop). Let’s balance and burn!

This workout does not include a full cool-down and stretch, but we have some great options here!

Want a beautiful, portable barre that you can add to your home gym? Check out our preferred partner’s Booty Barre product. It’s AMAZING!!! BUY MY BOOTY BARRE

Mastering Mobility Yoga Flow (60 Min)

Feeling like you’re tight here and there? This Mobility-Focused Yoga Flow class is one of the best ways to loosen up your limbs and improve your range of motion. Adding mobilization emphasis like this is a great complement to your cardio and strength fitness program, building strong and flexible muscles & joints. Let’s master our mobility!