Workouts
Follow-along videos with your favorite trainer



Beginner
14 minutes Lower Body Mobility
Dan Jeong • Mobility
Equipment
No EquipmentClass Plan
-
Workout
List of exercises ▼1A. Supine butterfly
1B. Seated hip abduction (2 rounds)2A. Elevated pigeon (passive/active)
2B. Supine hip internal rotation (2 rounds)
3A. Cossack squat
3B. Seated Bent Leg Pancake (2 rounds)4A. Horse stance pulses - 14




All
35 minutes Functional Leg Strength
Danielle Gray • Lower Body
Equipment
BaseBench BaseBands setClass Plan
-
WorkoutList of exercises ▼1A. Single leg squat
1B. Banded deadlifts (4 rounds)2A. Candlesticks
2B. Banded leg pulses (4 rounds)3A. Prone hamstring curls
3B. Lateral lunge push away (4 rounds) - 28 mins
-
Cool down - 7 mins




Beginner
40 minutes Full Body (ft. StrongBlocks)
Taylor Learmont • Upper Body Core
Equipment
StrongBlocksClass Plan
-
WorkoutList of exercises ▼1A. Jump squats
1B. Knee push-ups
1C. Supported tuck jacks (3 rounds)2A. High plank commando
2B. Plyometric foot taps
2C. Crunches (3 rounds)3A. Burpees
3B. Push-up negatives
3C. Russian twists (3 rounds) - 30 minutes
-
Cool-down - 10 minutes




All
30 minutes Hip Mobility and Core
Dan Jeong • Core Mobility
Equipment
NoneClass Plan
-
Warm-up - 5 minutes
-
WorkoutList of exercises ▼1A. Tuck-up
1B. Seated leg extension (2 rounds)2A. Superman
2B. Cobra stretch (2 rounds)3A. Active split-switch
3B. Pike stretch (2 rounds)4A. Seated leg lift
4B. Glute extensions (2 rounds)5. Tuck crunches - 25 minutes




Beginner
44 minutes Full Body (ft. BaseBlocks Set)
Laura Kummerle • Full Body
Equipment
BaseBlocks Trainer BaseBar StrongBlocksClass Plan
-
Warm-up - 4 minutes
-
WorkoutList of exercises ▼1A. Lunges
1B. Squat assisted pull-up
1C. Push-up twists (3 rounds)2A. Side lunge
2B. Squat dips
2C. Bear elbow taps (3 rounds)3A. Single-leg bridge
3C. Mountain climbers (3 rounds)
4A. Jump squats
4B. Inverted rows
4C. Bird dog (3 rounds) - 36 minutes
-
Cool-down - 4 minutes




Intermediate
35 minutes Upper Body and Core (ft. StrongBlocks)
Taylor Learmont • Upper Body Core
Equipment
StrongBlocksClass Plan
-
WorkoutList of exercises ▼1A. Push-ups
1B. Single-arm taps (3 rounds)2A. L-sit hold
2B. Close-grip push-up
2C. Push-up eccentrics (3 rounds)3A. Pike push-ups
3B. Leg raises
3C. High plank commando (3 rounds)4A. Russian twists
4B. Tuck crunches
4C. Star crunches
4D. Knees to chest
4E. Mountain climbers (1 round) - 30 minutes
-
Cool-down - 5 minutes




Beginner
35 minutes Handstands
Taylor Learmont • Upper Body
Equipment
StongBlocksClass Plan
-
Warm up/ Mobility Test - 4 mins
-
WorkoutList of exercises ▼1A. Plank rocks
1B. Hollow body hold (3 rounds)2A. Push ups
2B. Hollow body flutters (3 rounds)3A. L-sit over head hold
3B. Diver push ups (3 rounds) - 26 mins
-
Stretch - 5 mins




Beginner
38 minutes Lower Body Mobility (ft. BaseBench)
Dan Jeong • Mobility
Equipment
BaseBenchClass Plan
-
Warm-up - 12 minutes
-
WorkoutList of exercises ▼1A. Squat hold
1B. Bent leg pancake good mornings
1C. Crunches (2 rounds)2A. Band deadlift
2B. Internal rotation hold
2C. Leg raises (3 rounds)3A. External rotation hold
3B. Air squats (3 rounds) - 26 minutes




Advanced
50 minutes Full Body (ft. B-Bars and BaseBench Pro)
Laura Kummerle • Full Body
Equipment
BaseBench B-BarsClass Plan
-
Warm-up - 3 minutes
-
WorkoutList of exercises ▼1A. Assisted nordic curls
1B. Russian dips
1C. Band crunches (3 rounds)2A. Single-leg RDL to pistol squat
2B. Chin-ups
2C. Dragon flags (3 rounds)3A. Staggered stance squat
3B. Decline push-ups
3C. Tuck to pike leg lifts (3 rounds)4A. Bulgarian split squat
4A. Bulgarian split squat
4C. Oblique tuck-ups (3 rounds) - 42 minutes
-
Cool-down - 5 minutes




All
35 minutes Hip Mobility (No equipment)
Dan Jeong • Mobility
Equipment
NoneClass Plan
-
Warm-up - 7 minutes
-
WorkoutList of exercises ▼1A. Hip adduction lifts
1B. Hip abduction lifts (2 rounds)2A. Roll-back pancake
2B. Straddle opens (2 rounds)3A. Frog internal rotation lifts
3B. Glute stretch (2 rounds)4A. Middle split crunch
4B. 90/90 stretch (2 rounds) - 28 minutes




All
36 minutes HIIT (ft. StrongBlocks)
Laura Kummerle • Full Body
Equipment
StrongBlocksClass Plan
-
Warm-up - 5 minutes
-
WorkoutList of exercises ▼1A. Squat to mountain climber
1B. Push-up to ankle tap
1C. Side-step high knees (3 rounds)2A. Burpees
2B. V-up to V-sit
2C. Bear to thread through (3 rounds)3A. Lunge, skip, push-up
3B. Pike push-up shoulder tap
3C. Skiier jumps (3 rounds)4A. Bear to push-up/handstand
4B. Hooking v-ups
4C. Side plank dip (3 rounds) - 25 minutes
-
Cool-down - 5 minutes




Intermediate
28 minutes Shoulder Mobility (ft. BaseBlocks Trainer)
Danielle Gray • Mobility
Equipment
BaseBlocks TrainerClass Plan
-
Strength circuit - 15 minutes
-
MobilityList of exercises ▼1. Shoulder flexion stretch2. Dip shoulder extension stretch3. Push-up pec stretch4. Bent pec stretch5. Seated shoulder extension stretch6. IR/ER stretch - 13 minutes




Beginner
23 mins minutes Quad and Hip Mobility
Danielle Gray • Mobility
Equipment
No EquipmentClass Plan
-
Mobilty/Stretch - 23 mins




Intermediate
40 minutes Core and Mobility (ft. StrongBlocks)
Taylor Learmont • Core Mobility
Equipment
StrongBlocksClass Plan
-
Core WorkoutList of exercises ▼1A. Star crunch
1B. Tuck leg extensions
1C. Semi-circle crunches
1D. Toe touch crunches
1E. Butterfly crunches
1F. Hollow body hold (3 rounds)2A. Tuck sit roll-up
2B. Reverse plank (3 rounds) - 23 minutes
-
Mobility - 17 minutes




Beginner
30 minutes Legs and Core
Dan Jeong • Lower Body Core
Equipment
BaseBench StrongBlocksClass Plan
-
Warm up - 4 mins
-
WorkoutList of exercises ▼1A. Bulgarian Split squat
1B. L-sits
1C. Hip Extension stretch (3 rounds)2A. Skater squats
2B. Single leg lifts
2C. 90/ 90 transitions (3 rounds)3A. Crunches
3B. Squats (HIT) - 26 mins




Intermediate
35 minutes Upper Body and Core (ft. B-Bars)
Laura Kummerle • Upper Body Core
Equipment
B-BarsClass Plan
-
Warm-up - 4 minutes
-
WorkoutList of exercises ▼1A. Eccentric pull-up
1B. Pike push-up
1C. Lock-off tuck-ups (3 rounds)2A. Feet assisted pull-ups
2B. Push-ups
2C. Lock-off oblique tuck-up (3 rounds)3A. Inverted row
3B. Bar dips
3C. Tuck hold (3 rounds)4A. Tricep dips
4B. Pike hold walkouts
4C. Hanging tuck to pike lowers - 26 minutes
-
Cool-down - 5 minutes




Advanced
45 minutes Full Body (ft. BaseBench and BaseBar)
Laura Kummerle • Full Body
Equipment
BaseBench BaseBarClass Plan
-
Warm-up - 5 minutes
-
WorkoutList of exercises ▼1A. Assisted nordic curl
1B. Chin-ups
1C. Bicycles (3 rounds)2A. Pistol squat
2B. Dip to muscle up transition
2C. Single-leg oblique leg lift (3 rounds)3A. Banded front squat
3B. Pullovers
3C. Clap push-ups (3 rounds)4A. Band hip thrusts
4B. Inverted row
4C. Side plank hip adduction (3 rounds) - 35 minutes
-
Cool-down - 5 minutes




Beginner
35 minutes Upper Body Mobility (ft. BaseBar)
Dan Jeong • Mobility
Equipment
BaseBarClass Plan
-
Warm-up - 10 minutes
-
WorkoutList of exercises ▼1A. Inverted row
1B. Wall slides (3 rounds)2A. Partial range chin-ups
2B. Hollow extension
2C. Quadruped external rotation (3 rounds)3A. Iso bicep curl
3B. Bicep curls (2 rounds) - 25 minutes




Intermediate
30 minutes Bent-arm Push
Dan Jeong • Upper Body
Equipment
StrongBlocks BaseBands SetClass Plan
-
Warm up - 4mins
-
WorkoutList of exercises ▼1A. Elevated pike push ups
1B. Swimmers hover
1C. Hamstring stretch (3 rounds)2A. Elevated handle push up
2B. Table hold
2C. Shoulder external rotations (3 rounds)
3A. Shoulder extensions
3B. V ups (2 rounds) - 26mins




Intermediate
50 minutes Lower Body and Core (ft. BaseBench)
Laura Kummerle • Lower Body
Equipment
BaseBenchClass Plan
-
Warm up - 5mins
-
WorkoutList of exercises ▼1A. Nordic curls push-up
1B. Kneeling lean back
1C. Eccentric dragon flag (3 rounds)2A. Bulgarian split squats
2B. Band hip thrust
2C. Oblique tuck leg lifts (3 rounds)3A. Back lunge to step-up
3B. Feet elevated bridge
3C. Supine leg lifts (3 rounds)4A. Curtsey to lateral lunge
4B. Side plank cross-overs
4C. Push-up up and overs (3 rounds) - 40mins
-
Cool down - 5mins




Beginner
40 minutes Full Body (ft. B-Bars)
Taylor Learmont • Full Body
Equipment
B-BarsClass Plan
-
WorkoutList of exercises ▼1A. Squats
1B. Rows
1C. Supported tuck jacks (3 rounds)2A. Supported lunge
2B. Incline push-ups
2C. Russian twists (3 rounds)3A. Support hold
3B. Wall sit
3C. Plank (3 rounds) - 30 minutes
-
Cool-down - 10 minutes




Intermediate
29 minutes Full body BaseBench
Danielle Gray •
Equipment
BaseBench BaseBands SetClass Plan
-
Circuit 1List of exercises ▼1A. Glute bridges
1B. Half handstand taps
1C. Incline pushups
1D. Nordic hamstring curls (2 rounds)
- 12 mins
-
Circuit 2List of exercises ▼2A.Plank walkouts
2B.Tricep dips
2C.Bulgarian squats
2D.Banded rows (2rounds) - 12 mins
-
Cool down - 5 mins