A quick 20 minute burn out for the upper body. Grab light to heavy weights. This is a great class to add to "Half The Feels" for a cardio + upper body combo.
Original Drop Date: 1.14.2022

30 minutes of cardio + core using optional light weights.
Original Drop Date: 1.12.2022

Short, sweet effective rounds of cardio on our Plyo Box....need we say more? Warm up before this challenge, because once you press play we won't stop for 20 mins!
Original Drop Date: 1,11.2022

A 35 minute Ebb+Flo that is prenatal friendly. Limited chaturangas and planking so this flow is for anyone that needs to come off their wrists or is interested in different options for you during your pregnancy journey.
Original Drop Date: 1.11.2022

A 30 minute challenge focused on nothing but the core. Grab a lighter loop band to compliment the class along with 1 medium and 1 heavy weight. You will work from plank and lying moves before ending on your feet.
Original Drop Date: 1.7.2022

A Glutes + Cardio challenge that was inspired by travel and for those short but need a (literal) butt kicking. The perfect 30 minute combo to get the job done with nothing but a band and all 30 second rounds.
Original Drop Date: 1.5.2022

30 minutes of shoulders and core for the ultimate burner. 35 second rounds of add ons, grab some weights.
Original Drop Date: 12.29.2021

A 30 minute core challenge using 1 heavy dumbbell with a very sneaky cardio attack. You will start on the mat and work your way to standing, ending with cardio. Grab something to complete plank walk ups on like a table, plyo, chair, etc.
Original Drop Date: 12.17.2021

A 30 minute core focused challenge using an optional medium or heavy weight. Pair this with "I Ain't Been Sore In A Week" or "Friendly Cardio".
Original Drop Date: 11.30.2021

20 minutes of straight forward goodness for the chest and triceps. We use 40 second rounds to take out the Triceps + Chest. We will use a plyo box but this class is possible without it!
Original Drop Date: 11.29.2021

Just under 30 minutes of cardio with NO planks, NO burpees, and low impact options. A fast paced class alternating between 30 sec rounds and rep weaves. Once you press play, there is no stopping. A great workout for both the SOS veteran and beginner. Grab light weights and a plyo box.
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A 30 minute lower body challenge utilizing High+Tight movements with lighter weights (optional ankle weights). This is part of a 2 part series, 1 for the lower body, and 1 for the upper, "High On The Upper". If you have time, take both for a full 60 minutes!
Original Drop Date: 11.23.2021

A 45 minute lower body challenge using heavy weights. Pair this with "Cardio Inspired Strength" for a breathless stack or with "I Ain't Been Sore In A Week" for upper body.
Original Drop Date: 11.18.2021

30 minutes of cardio using light weights, timed rounds and rep rounds to get you super sweaty in half the time of a normal class! We'll work through 2 identical blocks of work that will fly by. Bring your A game.
Original Drop Date: 11.17.2021

30 minutes of Chest + Core work. Grab medium and heavy weights. Pair this with "Get It On The Floor" with Micheal.
Original Drop Date: 11.15.2021

A 20 minute cardio challenge using no equipment. You will work for all 20 minutes of class. Pair this class with "High On The Upper" or "Core City".
Original Drop Date: 11.12.2021

A 30 minute upper body challenge utilizing High+Tight movements with lighter weights and a long band. Focusing on both the arms and core. This is part of a 2 part series, 1 for the upper body, and 1 for the lower, "Tight On The Lower", coming soon! If you have time, take both for a full 60 minute...

A 25 minute lower body/post run restorative flow. Not a runner? No problem. This will be a great restore for a heavy leg strength week.
Original Drop Date: 11.5.2021

A 30 minute cardio + strength workout. This is part of a 2 part series called "Home Base". This is the lower body class. If you have time, hit Home Base 2 for the upper body stack. Grab your heavy weights. This could be done with just body weight if you are traveling.
Original Drop Date: 11.4.2021

Throwing it back for SOS "Stack Week"! Pair this with "Soul Crusher" 30 minutes of all shoulders and back. Grab light, medium, and heavy weights. One of Darcey's all time favorite upper body burners with a little bit of rotational work for the core up front.
Original Drop Date: 11.3.2021

A 30 minute strength + cardio challenge. This is part of a 2 part series called "Home Base". This one is focused on the upper body. If you have time, pair this with Home Base 1 coming on Nov 1st.
Original Drop Date:

A 30 minute lower body workout using a band and heavy weights. This full strength focus challenge is a great stand alone class or to pair with an upper body focused challenge.
Original Drop Date: 10.26.2021

30 minutes of biceps + triceps strength bringing it back to basic but blending in some spice to keep you on your toes. Grab a range of weights.
Original Drop Date: 10.22.2021

A 30 minute prenatal flow that will provide you several pregnancy friendly options so you can successfully (and safely) take other Ebb+Flo classes. This class is not just for those who need prenatal modifications, a well rounded, quick hit flow for all.
Original Drop Date: 10.21.2021