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Triceps and Biceps
A quick 30 minutes focusing on the triceps and biceps are your focus.
Original Drop Date: 5.9.2023 -
Upper Quickie
A 25 minute back, shoulder, and chest burnout. A quick warmup and off we go for a quick transitioned class. Grab a variety of weights.
Original Drop Date: 5.1.2023 -
Upper Target
A 30 minute upper body challenge using a variety of weights and an optional long band. This will be predominantly Control based movements with a sprinkle of HT.
Original Drop Date: 4.17.2023 -
Out With The Old
A 45 minute upper body challenge focusing on cardio and heavy strength. Lightest weight for tricep kickbacks and up to the heavies for back and shoulders.
Original Drop Date: 3.24.2023 -
Warming Up
A 30 minute upper body challenge using both Control based moves AND High+Tight based moves.
Original Drop Date: 3.17.2023 -
Nothing But Net
A 30 minute upper body challenge using a variety of weights. Let Steph guide the way through this simple, yet effective, upper body challenge.
Original Drop Date: 3.3.2023 -
Strong Armed
A 30 minute upper body strength workout focusing on ALL things upper body. Grab a variety of weights.
Original Drop Date: 2.27.2023 -
Upper Body Mobility
Whether you are brand new to mobility work or an OG — this is for you! This can be done on its own or stacked with another upper body focused class in The System.
Original Drop Date: 2.17.2023 -
Heavy Cream
30 minute upper body challenge using Control style moves and weights.
Original Drop Date: 1.27.2023 -
Arm Cardio
45 minutes (regardless of what Gretchen says) of strength and cardio arms.
Original Drop Date: 1.17.2023 -
Red And Green
A 30 minute upper body challenging targeting triceps, chest, and core. Enjoy this POST Holiday, Holiday vibe workout. Sick of Holiday So Hard yet?!
Original Drop Date: 1.3.2023 -
Snowman Hands
30 minutes of biceps and triceps with the TINIEST bit of explosive work. Grab a variety of weights for tricep kickbacks all the way up to swings.
Original Drop Date: 12.16.2022 -
Sugar And Spice
A 30 minute upper body strength challenge focusing on back, shoulders, and core. Light weights, medium weights, and an optional long band as a banger add on.
Original Drop Date: 12.8.2022 -
Dashing Through The Snow
A 30 minute upper body strength challenge targeting all of the upper body to leave your arms feeling shaky.
Original Drop Date: 12.3.2022 -
Light As A Feather
You will need light weights to rep, pulse, and hold your way through the end of this upper body challenge.
Original Drop Date: 11.30.2022 -
Upper Body Flow
Big focus on the shoulders, chest and upper back.
Original Drop Date: 11.18.2022 -
All Of The Things
A 30 minute upper body burnout targeting bicep, shoulders, biceps, back, triceps, chest, and core. ALL OF THE THINGS. This is truly a perfect 30 minutes to leave you feeling like you hit everything.
Original Drop Date: 11.15.2022 -
Make It A Quickie
A 30 minute quickie flow to open the chest and shoulders with a great amount of rotation. Grab blocks and optional strap.
Original Drop Date: -
Cardio On The Upper
30 minute of upper body focused cardio. This will include several lower impact cardio rounds so a great class to take it lower.
Original Drop Date: 11.8.2022 -
Arms Swinging
30 minute of upper body only using a variety of weights.
Original Drop Date:10.25.2022 -
Mini Control 2
A 30 minute mini burn with an arm focus (biceps, triceps & shoulders) and a unique push-up weave. There will be an option for a wall sit + biceps.
Original Drop Date: 10.4.2022 -
Chest + Back 2
30 minutes of chest + back using a light and heavy set of weights. This 30 will get the job done.
Original Drop Date: 9.16.2022 -
Quick Biceps
15 minutes of only biceps using medium weights. This is a great add on to another upper body focused class or as a quick standalone.
Original Drop Date: 9.9.2022 -
Before She Goes
Cardio, triceps, and core... in that order. You will need a box and light weights. A fast paced 30 minute challenge that will be over before you know it!
Original Drop Date: 9.7.2022
