A 30 minute upper body challenge using all the weights (light, medium, and heavy). Shoulders, biceps, triceps, chest with optional cardio; you can skip this!
Original Drop Date: 5.5.2022

Join us for "STACK WEEK" and pair this class with "You'll Plank Me Later" for all out burn. A 30 minute party for your posterior. All strength, all on your back body. A range of weights, a loop band, and a long band. This is a can't miss class and should be incorporated into your fitness routine ...

A 40 minute full body mobility flow to get the body moving or can be used as a warm up for any of the other classes in The System. Slower, intentional movement is the name of the game!
Original Drop Date: 4.29.2022

A 30 minute Upper Body challenge using a range of weights focusing on shoulders, chest, biceps, and triceps.
Original Drop Date: 4.28.2022

A 30 minute core challenge using 1 heavy weight and a light loop band.
Original Drop Date: 4.26.2022

A 30 minute no equipment challenge hitting both strength and cardio. 70% strength and 30% cardio. You better get after the cardio, it's short and sweet!
Original Drop Date: 4.22.2022

A 30 minute lower body challenge using heavy weights. Don't cheat on the weights when targeting your lower body, we promise you can go heavier! Give it a try.
Original Drop Date: 4.21.2022

A 20 minute upper body restore. Great to pair with an upper body strength day.
Original Drop Date: 4.19.2022

An upper body strength (shoulders, biceps, triceps, and back) test to see all the progress you have made. This is a challenge that is meant to be repeated to see how far you have come. These are the main movement patterns seen in Control. Bring a pen and paper to write down your weights and reps....

Back again from "Cardio King" to bring you another 30 minute cardio challenge. A quick hit to get the job done using only a plyo box and light weights for our active recovery rounds.
Original Drop Date: 4.13.2022

A 30 minute cardio challenge for a quick hit class. Grab a plyo box but this class will only need your body for this add on peel back format with rep weaves in between. You will pick up on the format to make the transitions seamless.
Original Drop Date: 4.8.2022

A 30 minute lower body strength test. This workout is designed to be repeated so you can see how much stronger you have gotten over time. The moves will be basic lower body movement patterns that you should use the heaviest weights you can. When you come back in a month, try and increase your wei...

A 30 minute cardio challenge using light weights. This class is all about the sprint rounds so from the beginning, PUSH IT!
Original Drop Date: 4.5.2022

This is going to hurt.... A 30 minute lower body strength challenge starting with 5 strength movements that can be explosive before introducing foundation lower body movement patterns using heavy weights. You can add explosive movements or take them out for low impact. If you do explode, STILL GR...

A 30 minute bicep + cardio challenge for March Madness. Grab light/medium weights to tackle this class.
Original Drop Date: 3.28.2022

A 30 minute lower body + core using heavy weights. Don't sleep on the heavy weights. This challenge is the same format is "Stole The Show" which is 30 minutes of upper body + core. You can pair them together for a power packed 60 minutes.
Original Drop Date: 3.22.2022

A 40 minute glute + core workout inspired by High+Tight moves. Grab something to glide on, long band (can be subbed out for weights), and yoga blocks (stack of books, low chair/step).
Original Drop Date: 3.18.2022

A 15 minute core challenge using 1 heavy dumbbell. A great add on after a 45 minute class or an outdoor run. All 50 second rounds and once we start we don't stop until the end.
Original Drop Date: 3.16.2022

This 30 minute challenge is an absolute bicep and shoulder massacre using medium/heavy weights and light weights for lateral raises. Once we start, we do not stop so get ready to make it shake.
Original Drop Date: 3.11.2022

30 minute of a slow flo class hitting all the juiciest and vibey parts of Ebb+Flo. This is the perfect 30 minutes to stretch out after a class or from a long day of travel. We will still flow a bit during this well rounded, quick practice. Optional blocks and a long strap.
Original Drop Date: 2.2...

A 30 minute upper body focusing on core + upper body. You are tackling the entire upper body so make sure you grab heavy weights for each set as you move through a ton of variety.
Original Drop Date: 2.23.2022

20 minutes of lower body using 1 heavy dumbbell and something to place your foot on. This workout will be divided with 10 minutes on the right leg and 10 minutes on the left leg.
Original Drop Date: 2.22.2022

A 30 minute post Control restore. This will leave your body feeling stretched from head to toe. Anywhere that Control left you feeling sore, this class is for you.
Original Drop Date:

30 minutes of triceps and back using light or medium weights. This workout was inspired by traveling and only having 1 light set of weights available. A true shake and burn 30 minutes that will leave you 100% sore. Pair this with "Let's Band Together" or "200 reps Back" for an extra challenge.
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