An acronym for “every minute on the minute,” EMOM workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds. You work hard, you rest hard - it helps your body reset and prepare for the next round of exercise. At the top of the next minute, you perform a d...

Ready for a total knockout? You will alternate 2 Tabata boxing rounds (20-seconds all out, 10-seconds of rest - 8 times through) with 2 powerful, total body circuit using dumbbells. New to boxing? Head on over to Boxing 101 to review all punches before class!

Tabata 1:
- Jab, Jab Cross
- Hook, ...

Get ready for a full-body class designed to strengthen through a series of dynamic movements. After your warm-up, you'll complete four total body circuits.

Circuit 1:
- Goblet Squat
- Landmine Press
- Combination

Circuit 2:
- Lateral Lunge
- Cross Body Curl
- Combination

Circuit 3:
- Curtsy L...

Tabata is 20 seconds all out activity, 10 seconds of rest - 8 times through. This session has 5 rounds focusing on core strength and total body cardiovascular movements. No equipment? No problem! You can also use water bottles as dumbbells or zero equipment to get the job done.

Tabata 1:
- Deadb...

This upper body session combines movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up, you'll begin with a bicep "buy in", followed by a 5X2 circuit, and wrapping with an AMRAP.

Buy In:
- Wide Bicep Curl
- Bicep Curl
- Hammer Curl

Circuit 1:
- ...

Welcome to your full-body class designed to strengthen through a series of dynamic movements. After your warm-up, you'll sandwich one dumbbell strength circuits between 2 zero equipment rounds of Tabata. Get ready to honor your power!

Tabata 1:
- Pop Squat Variation
- Mountain Climber

Circuit ...

Tabata is 20 seconds all out activity, 10 seconds of rest - 8 times through. First we will work into a dynamic warmup, and then 5 powerful rounds of Tabata. This sweat is efficient, effective, challenging and FUN.

Tabata 1:
- Goblet Squat
- Pump + Jump

Tabata 2:
- Push-Up Frogger
- Supinated Ro...

Get ready for a full-body class designed to strengthen through a series of dynamic movements. After your warm-up, you'll complete one total body circuit, and wrap with a unilateral AMRAP!

Circuit 1:
- Lateral Lunge
- Pull + Press
- Split Squat
- Halo + Press Out
- Goblet Squat

AMRAP:
- Bent Ove...

45-minutes of high-intensity movements mixed with strength conditioning! Inspired by all of YOU: KE Squad Power consists of ten, 45-second exercises completed 3 times. Following those 3 will be 2 rounds of 30-second, metabolic finishers - after this class you WILL conquer the day!

Circuit 1:
- L...

Get ready for a full-body class designed to strengthen through a series of dynamic movements. After your warm-up, you will have four 3X2 circuits and wrap with a squeeze finisher. This is a great all-levels, low impact strength class and it is prenatal/wrist friendly.

Circuit 1:
- Front Rack Squ...

Welcome to your full-body class designed to strengthen through a series of dynamic movements. After your warm-up, you'll sandwich 2 dumbbell strength circuits between 2 zero equipment rounds of Tabata. Get ready to honor your power!

Circuit 1:
- Thruster Variation
- Zottman Curl
- Reverse Lun...

Welcome to your lower-body class designed to strengthen through a series of dynamic movements. After your warm-up, you will alternate 2 lower body circuits with 2 rounds of bodyweight Tabata. Get ready to HONOR your power!

Circuit 1:
- Bear Plank Walk
- Sumo Deadlift + Squat
- Lateral Lunge
- S...

Get ready for a full-body class designed to strengthen through a series of dynamic movements. After your warm-up, you will have 2 full body circuits followed by one round of Tabata!

Circuit 1:
- Side Plank
- Side Plank
- Mountain Climber
- Single Leg Deadlift

Circuit 2:
- Goblet Squat
- Lateral...

Wanna sweat? I'm serving up 2 different circuits to lift your heart rate. After your warm-up you will alternate between styles. The first is "the squeeze" you will complete one exercise for 30-seconds, and then repeat the same exercise for 15-seconds after a short period of rest. The next is a "s...

Tabata is 20 seconds all out activity, 10 seconds of rest - 8 times through. Bring 2 sets of dumbbells for 5 rounds of Tabata! Each Tabata set is a SUPERSET: you will pair two exercises that work the same muscle groups for a powerful burner.

Tabata 1:
- Wood Chop Variation
- Mountain Climber

Ta...

Get ready for a full-body class designed to strengthen through a series of dynamic movements. After your warm-up, you have two, 5X2 circuits and wrap with a 6-minute EMOM.

Circuit 1:
- Landmine Press
- Goblet Squat
- Curl + Press
- Curtsy Lunge
- Bird Dog Row

Circuit 2:
- Standing Chest Fly
- S...

This upper body session combines movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up, you will have a 2-minute AMRAP, followed by a 3x3 circuit, and wrap with your 1-minute Push Press challenge. Remember the amount of reps you hit in Week 2? You...

This upper body session combines movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up you will complete one 4x2 circuit, one 3x2 circuit, and one 6x1 circuit.

Circuit 1:
- Bicep Curl
- 1.5 Bicep Curl
- External Raise
- Hammer Curl

Circuit 2:
- ...

Welcome to the final day of your Upper Body Program! This session combines movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up you will complete a 9X2 circuit followed by two, 4-minute EMOM blocks.

Circuit 1:
- Landmine Press
- Bicep Curl
- Nar...

This upper body session combines movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up, you will complete two, 4x2 circuits and wrap with a 2-minute AMRAP.

Circuit 1:
- Bicep Curl
- Tricep Kickback
- T Raise Variation
- Arnold Press

Circuit 2:
-...

This upper body session combines movement that are designed to strengthen your shoulders, triceps and biceps. After your warm-up you will complete a 5x2 circuit and finish with your hammer curl AMRAP follow-up challenge. Do you remember your number from Week 1? Get ready to pass it today, boss!

...

This upper body session combine movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up you will complete an 8x2 mini band circuit, and a 12x2 dumbbell circuit. Think high volume for the ultimate burn!

Equipment: Extra Light (2-5lb) and Light (5-10...

This upper body session combines movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up you will complete a 5x2 and 4x2 circuit!

Circuit 1:
- Bicep Curl
- Reverse Fly
- Arnold Press
- Tricep Kickback
- Halo Press Out

Circuit 2:
- Wide Press
- Ben...

This upper body session combines movements that are designed to strengthen your biceps, shoulders, and back. After your warm-up you will I complete one 4X3 circuit, and wrap with your next AMRAP challenge! How many push presses can you complete in one minute? Write down your number because we're ...