30 minutes of a lower body challenge using gliders. Option to use no weights, 1 weight, or 2 weights today based on how your legs are feeling.
Original Drop Date: 6.18.2026

This challenge will start with a banded glute set, a heavy weight glute set, glute bridge set, heavy weight set. You will alternate legs back to back. The back and forth from banded to weighted allows you to lift heavy while feeling ready to do so. Grab heavy weights, plyo box, and loop band.
Ori...

15 minutes of a bicep and back challenge to add on to any class or workout. Grab light and heavy weights.
Original Drop Date: 6.12.2026

20 minutes of inner and outer thigh using a loop band, ball, and plyo box.
Original Drop Date: 6.10.2026

20 minutes of biceps using a range of weights and a long band.
Original Drop Date: 6.8.2026

35 minutes of lower body strength using heavy weights. 5 minutes on the right leg, calves, left leg, squats, and deadlifts.
Original Drop Date: 6.4.2026

30 minutes of High+Tight arms with Gretchen using a loop band, long band, and gliders.
Original Drop Date: 6.3.2026

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

No equipment core. This is a great challenge to just drop down and do anywhere, vacation, your living room, at the park; wherever you can get it done. Everything is 10 reps and you should do them back to back to back.
Original Drop Date: 5.28.2026

30 minutes of legs, High+Tight style using ankle weights.
Original Drop Date: 5.26.2026

All about the sides today! Outer thighs, obliques, and outer glutes. All you need is a light set of weights and optional yoga block just to prop your forearm on.
Original Drop Date: 5.21.2026

30 minutes of work using a variety of weights focusing on shoulders, biceps, and back.
Original Drop Date: 5.20.2026

34 minutes of juicy core using heavy weights and a band. This is a great add on to a cardio challenge or run.
Original Drop Date: 5.18.2026

30 minutes of weighted, Control style core. You will be using heavy weights. Optional ab wheel if you have one!
Original Drop Date: 5.14.2026

Under 30 minutes of triceps and chest. This could be paired with another challenge to create your own perfect adventure. Grab a variety of weights.
Original Drop Date: 5.12.2026

A 45 minute full body cardio and strength challenge using HEAVY weights.The focus of class is to use the heaviest weights you can until you fail the movement, then you move on. The rounds are 4-5-6-7-8 minute long, broken up with shorter timed rounds between. If you do not use heavy weight, you w...

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