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)

25m | Intermediate to Advanced

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

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

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)

16m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A

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:
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), Bands (optional), Box

15m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A

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)

22m | Intermediate

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

Equipment Needed:
N/A

28m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery | Pelvic Floor

Equipment Needed:
N/A

40m | Intermediate

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

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

39m | Intermediate

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

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

21m | Intermediate to Advanced

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

Equipment Needed:
N/A

36m | Intermediate

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

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

17m | Beginner to Intermediate

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

Equipment Needed:
Team Bands (optional)

34m | Intermediate

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

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