Under 20 minutes of a quick back challenge. The style will be HT with a sneak attack on inner thighs. Grab a ring, plyo box, and light weights.
Original Drop Date: 5.8.2026

A 10 minute feel good flow as a great cool down to a run or class. The focus is on HIPS.
Original Drop Date: 5.7.2026

25 minutes of a bicep and core challenge. Grab a long band, medium weights (biceps) heavy weights (plank pull throughs).
Original Drop Date: 5.6.2026

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

20 minutes of a dynamic movement challenge using a heavy set of weights and loop band. Think both explosive movements and a combination of lower and upper body mixed together.
Original Drop Date: 4.28.2026

A 25 minute full body challenge. EMOM style allowing for 60 seconds to achieve the reps with the rest of the 60 being a rest. This is a combo of strength and cardio.
Original Drop Date:

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

A core cardio banger using 2 gliders, light loop band, and light weights.
Original Drop Date: 4.20.2026

A quick inner thigh class that is a perfect add on when you are looking for a little bit more. If you have a ring, ball, or pillow bring that to class.
Original Drop Date: 4.17.2026

20 minutes of core all on the mat using nothing but you!
Original Drop Date: 4.15.2026

A High+Tight style step up challenge using ankle weights, plyo box, long band, and light weights. You will hit the glutes, back, shoulders, and a little core.
Original Drop Date: 4.9.2026

30 minutes of lower body using heavy weights and a loop band.
Original Drop Date: 4.7.2026

April Fools Day Control using a variety of weights focusing on biceps, shoulders, and legs.
Original Drop Date: 4.1.2026

25 minutes of lower body using heavy weights, plyo box (hip thrusters), and a loop band.
Original Drop Date: 3.31.2026

20 minutes of HT style arms using lighter to medium weights and a long band.
Original Drop Date: 3.30.2026

30 minute inner thigh + core. Grab a set of light weights and optional ankle weight.
Original Drop Date: 3.27.2026

35 minutes of lower body standing work, tabletops, and glute bridges along with heavy weights for squats. Grab a loop band.
Original Drop Date: 3.26.2026

Grab a variety of weights, plyo box, a loop band, and long loop band. The focus is chest, shoulders, back and biceps.
Original Drop Date: 3.24.2026

All lower body for this challenge today using heavy weights and a foam roller. This mix together Control and High+Tight style moves.
Original Drop Dates: 3.19.2026

A 40 minute upper body strength challenge focusing on back and biceps using a variety of weights.
Original Drop Date: 3.17.2026

A 40 minute challenge focusing on glutes and triceps. Use a plyo box for tricep dips and a variety of weights.
Original Drop Date: 3.12.2026

15 of a quick tricep add on with a sprinkle of core.
Original Drop Date: 3.11.2026

A 30 minute calves and core challenge that left Gretchen walking funny for days to follow. You will need a set of weights to stand on and a wall nearby for balance.
Original Drop Date: 3.9.2026

15 minutes of quick core using just you. This is the perfect class to just drop down and get moving using nothing but you.
Original Drop Date: 3.5.2026