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.

This 20 minute cardio challenge will have you sweating while attacking your own personal challenge rounds. Get ready to keep your heart rate up!

This full body strength and resistance band challenge will be sure to leave you sore. Darcey puts you and Matt through the ringer!

This tricep and cardio challenge will have you breathing heavy while your arms are shaking. A nice and quick smack down with Gretchen.

This lower body strength class with focus on full reps, pulses, and holds. You can do this with weight or challenge yourself with body weight only.

This challenge will target your entire body with 7 lower body moves and 7 upper body moves. One of the most efficient challenges for those that are short on time.

This 20 minute challenge will target your shoulders with challenges in between each round.