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Resting Gym Face
A 50 minute cardio and core challenge using range of weights for light weight cardio and heavy weighted core.
Original Drop Date: 7.7.2026 -
Around The World
20 minutes of shoulders and low impact cardio. Option to put ankle weights on your wrist or grab light weights.
Original Drop Date: 7.6.2026 -
Bi Way Of Cardio
A 30 minute challenge focusing on cardio and biceps. You will need a range of weights to target the biceps and weighted cardio.
Original Drop Date: 6.24.2026 -
Keep Your Cardio Close And Your Weights Closer
Just under 30 minutes of a cardio and back challenge using medium and heavy weights, long loop band.
Original Drop Date: 6.17.2026 -
On The Climb
Just under 40 minutes of cardio using light weights and a plyo box. You will start with slightly longer rounds using the plyo box before moving into weighted cardio and finishing with sprint rounds. Your legs and upper body will feel it in after today's class.
Original Drop Date: 6.1.2026 -
Single Heavy
A 25 minute lower body + cardio focused challenge using a single heavy weight. This is a great workout to do at a gym of while traveling so you only need ONE WEIGHT.
Original Drop Date: 4.30.2026 -
Back To Cardio
A mini In The Mix? That is what cardio + strength is in the SOS world! Enjoy a cardio and back challenge in just under 30 minutes. You will hit cardio using light weights and heavy weight, all standing back.
Original Drop Date: 4.22.2026 -
Cardio With Core Sprinkle
A core cardio banger using 2 gliders, light loop band, and light weights.
Original Drop Date: 4.20.2026 -
When You Don't Want To
Under 20 minutes of a cardio challenge.
Original Drop Date: 3.3.2026 -
Get It At Any Time
20 minutes of cardio that you can get in at any time.
Original Drop Date: 2.10.2026 -
Bridge The Gap
A 15 minute cardio and core challenge. 75 second cardio round, 75 sec core round, 35 seconds of cardio, 12 reps of the core moves. That is your format throughout the 15 minutes.
Original Drop Date: 1.26.2026 -
Quick Plyo Jump
A 15 minute cardio quickie for those that are short on time. You will alternate between timed and rep rounds. Please grab a plyo box.
Original Drop Date: 1.20.2026 -
Just Like This
A 30 minute cardio challenge using no equipment. A combo of both timed and rep rounds.
Original Drop Date: 1.13.2026 -
Cardio Shoulder Sprinkler 5
A 45 minute cardio class with weaves of shoulders using light and medium weights. This unique blend will keep your heart rate up while your shoulders are burning.
Original Drop Date: 12.17.2025 -
Grin And Bear It
An explosive strength and core combo challenge. You will need a plyo box and a range of weights.
Original Drop Date: 11.25.2025 -
Its The Lower Way
A 30 minute lower body challenge focusing on glutes with cardio weaves. Grab a loop band and heavy weights.
Original Drop Date: 11.13.2025 -
Straight Up Cardio
A 30 minute cardio challenge using light weights and a plyo box. Starting class with some rep + timed rounds. Moving fast and furious today.
Original Drop Date: 10.29.2025 -
Fire Dynamic
40 minutes of a FIRE dynamic strength and cardio challenge. You need a range of weights and loop band.
Original Drop Date: 10.17.2025 -
Wake Up Wake Up
45 minutes of cardio + upper body. You need light to medium weights; think lateral and front raises for a light weight shoulder focus.
Original Drop Date: 10.2.2025 -
Speaking My Language
A tricep and cardio combo that will be sure to leave you burning. Light on the cardio, heavier on the triceps and core.
Original Drop Date: 9.22.2025 -
It's Going Down
A 30 minutes of cardio + dynamic strength mash up. You will need 1 set of weights for thrusters, catch and presses, snatched.
Original Drop Date: 9.18.2025 -
Low Impact Core Weaves
A low impact cardio challenge with core weaves for those that don't want their feet to leave the ground. You can step it up by adding explosive movements if you want.
Original Drop Date: 8.20.2025
