37m | Beginner to Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

13m | Beginner to Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A

34m | Beginner to Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

13m | Beginner to Intermediate

Works Well For:
Strength Training | Abs & Core | Pelvic Floor

Equipment Needed:
N/A

31m | Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

32m | Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Band (optional)

44m | Intermediate

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Box

15m | Intermediate

Works Well For:
Strength Training | Abs & Core | Pelvic Floor

Equipment Needed:
Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs) (optional)

44m | Intermediate

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Box

*NOTE: if you don’t have a bench or box, you can swap this for a firm, stable piece of furniture 1-2’ off the ground.
H...

21m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A

43m | Beginner to Intermediate

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Box

*NOTE: if you don’t have a bench or box, you can swap this for a firm, stable piece of furniture 1-2’ off t...

42m | Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

15m | Beginner to Intermediate

Works Well For:
Strength Training | Abs & Core | Pelvic Floor

Equipment Needed:
Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs) (optional)

21m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A

39m | Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Bands (optional)

31m | Beginner to Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

46m | Beginner to Advanced

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

24m | Intermediate to Advanced

Works Well For:
Strength Training | Abs & Core | Pelvic Floor

Equipment Needed:
N/A

20m | Intermediate to Advanced

Works Well For:
Strength Training | Abs & Core | Pelvic Floor

Equipment Needed:
Very Light dumbbells (1-5 lbs)

46m | Beginner to Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

46m | Beginner to Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Bands (optional), Box

46m | Beginner to Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Bands (optional), Box

20m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A

24m | Intermediate

Find Intro to Flow Core (pt1) here: https://theteamplans.vhx.tv/videos/intro-to-flow-core-pt2

Works Well For:
Strength Training | Abs & Core | Pelvic Floor

Equipment Needed:
Very Light dumbbells (1-5 lbs)