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Friendly Cardio
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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Tight On The Lower
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 -
It's Only A Little Lower
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 -
Half That Feels Full
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 -
Core or Chest
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 -
Get It On The Floor
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 -
High on the Upper
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...
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Post Run Flow
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 -
Home Base 1
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 -
I Ain't Been Sore In A Week
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 -
Home Base 2
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.
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New Level With Bands
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 -
Oh Me, Oh My
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 -
Prenatal Flow 1
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 -
Booty Werk
40 minutes of BOOTY! Grab HEAVY weights, loop band, a plyo box, and be close to a wall. BONUS: Kelsey's glutes were so sore after this they felt numb HAHA!
Original Drop Date: 10.15.2021 -
Speed Racer
A 20 minute challenge focusing on CARDIO. Steph makes a rare cardio debut to rock your world :) No equipment needed. Pair this with "Sore For Dayz" or "Give It All Away".
Original Drop Date: 10.12.2021 -
Let's Get Poppin'
30 minutes of strength focusing on the chest and back. Perfect to pair with "Booty Werk".
Original Drop Date: 10.8.2021 -
Bicep Bonanza
A 20 minute bicep challenge using medium and heavy weights. Pair this with "Up Down and Around" for a core compliment.
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Up, Down, and Around
A 30 minute core challenge using 1 heavy dumbbell. You will be both standing and lying down.
Original Drop Date: 9.29.2021 -
We Be Flexin'
45 minutes of upper body strength focusing on chest, back, triceps, shoulders. Grab a variety of weights. The format will allow you to choose your own adventure.
Original Drop Date: 9.24.2021 -
On The Clock
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...
