Biceps and Triceps using medium to light weights. You will crush your biceps with longer rounds and weave in tricep burn out ronds.

Biceps, Triceps, Back, Chest, and Core. What's better? OH yeah, working out with The People's Champ. 20 minutes with medium and heavy weights.

This is all about the biceps and triceps. You will start with 1 bicep move and continue to add more bicep rounds as you progress. In between each bicep round will be a tricep push-up weave.

EXPLOSIVE STRENGTH paired with CORE. Need we say more? You will only need one heavy weight.

Single heavy dumbbell or no equipment, use whatever you have! All the moves today will be laterally. Steph will weave in cardio and strength for an amazing full body burn.

Anna will walk you through recovery for low back pain. You will need a foam roller and lacrosse ball.

A fast paced, no equipment cardio challenge that will start with your heart rate up and keep in there.

Ashley created a 20 minute stretching challenging specific to runners. This will involve a lot of hip openers to leave you feeling stretched for your next run.

20 minutes of non stop core with no breaks. You can use a light set of weights if you have them but no equipment is needed.

30 rounds of triceps, shoulders and cardio. The cardio rounds are lower impact and you can use 1 light set of weights. No heavies needed.

This challenge will be upper body focused with plank walk outs and walk out push-ups. You will need heavy/medium weights and an optional loop band. The movement will get your heart rate up slightly while still staying strength based.

This is a challenge that everyone should incorporate into their weekly routine. Using a loop band you will target your gluteus medius, which often takes a back seat when lifting heavy legs. Don't hesitate to press play.

If your shoulders or back are feeling tight, you don't want to miss this 20 minute recovery session.

Core + Explosive Strength! What more could you ask for? Kim will weave you back and forth from both using 1-2 heavy weights.

This EMOM workout will require 20 minutes of HUSTLE targeting your core and weaving in cardio. No loop band? This workout can be done with no equipment.
30 Air Squats
20 Hand Release Push-ups
75-100 Bicycle Crunches
15-25 Burpees
Repeat 5x

A leg dominant strength and cardio challenge. You will need heavy weights for the lower body strength rounds and you will move right into explosive cardio. Deadly combo.

Legs + Back. 3, 60 second rounds immedaitely followed by 10 push-ups. Matt will challenge you with a goblet hold to fire up your entire upper body.

Gabe will guide you through several functional strength movement patterns. Think, hang cleans, snatches, split swings, and push presses. You will need a medium and heavy set of dumbbells for full body work.

Ashley will guide you through a full body grounding flow with a focus on your core. NO equipment needed.

This core (abdominal + obliques) and cardio workout is the perfect quick hit. You will get the best of strength mixed with quick cardio rounds.

This upper body stretch will leave your shoulders and chest feeling relaxed while reviewing spine integrity. Stretching is an important piece of your System, so make sure it is not neglected.

This 20 minute challenge mixes together cardio and strength using nothing but your body weight. The perfect quick hit workout!

Enjoy slowing it down to stretch out your entire lower body. This stretch is all-encompassing, feet, quads, hamstrings, hips. etc. After a long week of SOS classes, this will feel like a treat.

A 20 min Cardio challenge that is designed to get your heart rate up by keeping the impact down.