20 minutes of all out cardio using NO EQUIPMENT! This 20 minutes is guaranteed to get your heart rate sky high and have you dripping in sweat. Bring your A game and get ready to work. PS: Make sure you're warmed up before you press play - we go straight into the workout since we have limited time...

Grab some light weights and get ready to sweat with 30 mins of cardio focused on the upper body. Feeling motivated? Pair with “The Upper” the to get a full hour of upper body or Trummer’s 200-rep biceps!
Original Drop Date: 8.31.2021

30 minutes of lower body cardio using no equipment. The perfect workout to travel with.
Original Drop Date: 8.19.2021

25 minutes of a kids cardio class for ages 6+. Have fun with it and enjoy the family workout!
Original Drop Date: 8.7.2021

25 minutes of cardio + triceps using a long band. This is the perfect workout to travel with or for a break from weights. Optional use of a plyo box.
Original Drop Date: 8.5.2021

30 minutes of all out cardio using optional light weights.
Original Live Date: 12.9.2020 // 7.31.2021

A 45 minute class mirroring our in studio class called, "The Course". This class will include a cardio warmup and you will move through strength based stations after. Grab something you can use as hurdles (place markers), loop band, gliders (towels, paper plates).
Original Drop Date: 12.28.2020 /...

HOLIDAYS IN JULY! Join SOS for 2 weeks of THROWBACK classes with chances to win prizes along the way.
60 minutes of half Clocked and half High+Tight for the perfect cardio, core, glute combo. Grab light weights and an optional loop band to increase the challenge.
If you liked this, Check out "Buz...

30 minutes of low impact cardio using only light weights. You can add jumps if you prefer to make some of this workout high impact.
Original Drop Date: 7.8.2021

A 35 minute cardio and strength challenge focusing on burning out 3 moves... the squat, plank, tricep kickbacks. Grab light and heavy weights.
Original Drop Date: 7.1.2021

A 30 minute post baby cardio workout using light weights. Don't let "post baby" fool you, this is still a cardio workout for everyone.
Original Drop Date; 6.30.2021

A 60 minute spicy & sweet cardio flow. We’ll alternate between rep based cardio rounds to bring the heart rate up & yoga to bring it back down (think slow flow/ deeper stretches). Warm up & cool down included. Burpees & yoga? The duo you didn’t know you needed.
Original Drop Date: 6.25.2021

A 45 minute core + cardio challenge using 1 heavy weights. The core will be a combo of HT/Control moves for the ultimate burn.
Original Drop Date: 6.17.2021

A 60 minute class mash up focusing on the upper body. Heavy on the High+Tight with cardio weaves so grab your light weights. Grab 1 set of heavy weights for a sprinkle of Control.
Original Drop Date:

A 45 minute tricep challenge combing moves from High+Tight, Clocked, and Control for the ultimate burnout. You need light weights, medium weights, and a long band.
Original Drop Date: 6.7.2021

Throwback: 20 minutes of all out cardio using no equipment.
Original Live Date: 12.2.2020

Stack Week 2! Pair this with "Don't Play With Me" for a total cardio workout! 30 minutes of all out cardio using nothing but you. The perfect quick hit workout. A combination of both timed rounds and rep rounds.
Original Drop Date: 6.1.2021

30 minutes of The Course using a heavy weight, a wall, and something that imitates hurdles. 5 x 5 minute rounds.
Original Drop Date: 5.28.2021

30 minutes of lower impact cardio a mix of cardio, push-ups, and core. Grab a set of light weights.
Original Drop Date: 5.25.2021

A 30 minute upper body cardio challenge using a set of light weights.
Original Drop Date: 5.4.2021

45 minutes of Clocked and High+Tight focusing on the lower body. This challenge is Clocked heavy with a sprinkle of High+Tight. You need a set of light weights. If you liked this, check out "Resting Grinch Face", "Buzzing Around", "High+Tight Clocked Mash Up"
Original Drop Date: 4.29.2021

45 minutes of triceps and cardio mixed in one sassy class. You need a light and medium set of weights and something for tricep dips.
Original Drop Date: 4.28.2021

30 minutes of upper body cardio using light weights. To get an upper body burn while staying breathless the full 30 mins and *bonus* barely any push ups!
Original Drop Date:

45 minutes of a low impact Clocked class to get the sweat flowing. Grab a set of light weights.
Original Drop Date: 4.14.2021