A 40 minute flow to leave you feeling restored, stretched, and mobile.
Original Drop Date: 5.1.2026

A 25 minute lower body + cardio focused challenge using a single heavy weight. This is a great workout to do at a gym of while traveling so you only need ONE WEIGHT.
Original Drop Date: 4.30.2026

A High+Tight + Control Mash Up using a variety of weights (tricep kickbacks, skullcrushers), one heavy weights (goblet squats), loop band, ankle weights (optional). This was an in studio favorite brought to you on the DS!
Original Drop Date: 4.29.2026

20 minutes of a dynamic movement challenge using a heavy set of weights and loop band. Think both explosive movements and a combination of lower and upper body mixed together.
Original Drop Date: 4.28.2026

A bicep and back focused ITM using a variety of weights. You will have deadlifts so bring heavies.
Original Drop Date: 4.27.2026

60 minute mash up of HT and Control focusing on the lower body. Grab a variety of weights and a ball.
Original Drop Date: 4.24.2026

A 25 minute full body challenge. EMOM style allowing for 60 seconds to achieve the reps with the rest of the 60 being a rest. This is a combo of strength and cardio.
Original Drop Date:

A mini In The Mix? That is what cardio + strength is in the SOS world! Enjoy a cardio and back challenge in just under 30 minutes. You will hit cardio using light weights and heavy weight, all standing back.
Original Drop Date: 4.22.2026

The focus in today's class is quads. You will hit them while hitting other muscles throughout. Grab a set of weights, ankle weights, ball, and ring. You will stand on weights to elevate the heels for an added quad burn.
Original Drop Date: 4.21.2026

A core cardio banger using 2 gliders, light loop band, and light weights.
Original Drop Date: 4.20.2026

A quick inner thigh class that is a perfect add on when you are looking for a little bit more. If you have a ring, ball, or pillow bring that to class.
Original Drop Date: 4.17.2026

A Control + HT mashup focusing on the upper body, featuring shoulders, back, triceps with a little bit of chest and biceps. Grab a variety of weights, gliders, and light loop band.
Original Drop Date: 4.16.2026

20 minutes of core all on the mat using nothing but you!
Original Drop Date: 4.15.2026

A 45 minute Control focusing on core and chest with a sprinkle of lower. You will need a plyo box and a variety of weights.
Original Drop Date: 4.14.2026

A High+Tight class using only a light loop band to hit core, back, and legs. Start in tabletop, to core, back to tabletop and finish standing!
Original Drop Date: 4.13.2026

A very stretchy flow today using a strap to open up chest and shoulders.
Original Drop Date: 4.10.2026

A High+Tight style step up challenge using ankle weights, plyo box, long band, and light weights. You will hit the glutes, back, shoulders, and a little core.
Original Drop Date: 4.9.2026

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