A lower body, tricep, and bicep focused Control class. Grab a variety of weights. Shorter blocks of work starting with lower + biceps, just biceps before moving into lower + triceps, just triceps.
Original Drop Date: 4.8.2026

30 minutes of lower body using heavy weights and a loop band.
Original Drop Date: 4.7.2026

Under 30 minutes of an upper body ITM focusing on low impact cardio. Great for someone who wants a little cardio but not a bunch. Everything is focused on the upper from the weights to the cardio.
Original Drop Date: 4.6.2026

A 30 minute flow focusing on chest, shoulders, ankles, and hips. A mobility based practice to leave you feeling great.
Original Drop Date: 4.3.2026

45 minutes of upper body (biceps, chest, and core) and only lower body is deadlifts with reps only. Grab a variety of weights. No dynamic strength.
Original Drop Date: 4.2.2026

April Fools Day Control using a variety of weights focusing on biceps, shoulders, and legs.
Original Drop Date: 4.1.2026

25 minutes of lower body using heavy weights, plyo box (hip thrusters), and a loop band.
Original Drop Date: 3.31.2026

20 minutes of HT style arms using lighter to medium weights and a long band.
Original Drop Date: 3.30.2026

30 minute inner thigh + core. Grab a set of light weights and optional ankle weight.
Original Drop Date: 3.27.2026

35 minutes of lower body standing work, tabletops, and glute bridges along with heavy weights for squats. Grab a loop band.
Original Drop Date: 3.26.2026

A full variety of weights for this full body Control. 6x timed rounds, repeating those moves for 15x (ONLY ONCE!).
Original Drop Date: 3.25.2026

Grab a variety of weights, plyo box, a loop band, and long loop band. The focus is chest, shoulders, back and biceps.
Original Drop Date: 3.24.2026

40 minutes of High+Tight using a foam roller (ball can be a substitute), ankle weights and light weights. You will start with foot on foam roller for small pistol squats, move to seated core, glutes with feet on foam roller (option to remove roller), and ending with tabletop glutes with forearms ...

40 minutes of Ebb+Flo with opportunities to add additional movements, binds, flows etc.
Original Drop Date: 3.20.2026

All lower body for this challenge today using heavy weights and a foam roller. This mix together Control and High+Tight style moves.
Original Drop Dates: 3.19.2026

A 45 minute tricep and leg focused ITM. You will need light weights, heavy weights, and a plyo box for dips. Great day for a tall plyo if you have one!
Original Drop Date: 3.18.2026

A 40 minute upper body strength challenge focusing on back and biceps using a variety of weights.
Original Drop Date: 3.17.2026

A 50 minute ITM with 25 sec cardio rounds, the strength will hit biceps and shoulders.
Original Drop Date: 3.16.2026

A 40 minute High+Tight focusing on the full body (inner thighs, glutes, triceps, and core) using a loop band, optional ankle weights, and light weights.
Original Drop Date: 3.13.2026

A 40 minute challenge focusing on glutes and triceps. Use a plyo box for tricep dips and a variety of weights.
Original Drop Date: 3.12.2026

15 of a quick tricep add on with a sprinkle of core.
Original Drop Date: 3.11.2026

45 minutes of a mat High+Tight using a ball, optional ankle weights, and light weights.
Original Drop Date: 3.10.2026

A 30 minute calves and core challenge that left Gretchen walking funny for days to follow. You will need a set of weights to stand on and a wall nearby for balance.
Original Drop Date: 3.9.2026

A 30 minute upper body flow a lot of mobility/shake out for the upper body. Grab a strap, band, or towel that you can use to grab.
Original Drop Date: 3.6.2026