Workouts

Follow-along videos with your favorite trainer

Beginner
20 minutes Upper Body Circuit
Danielle Gray • Upper Body

Equipment

BaseBar BaseBlocks Trainer

Class Plan

Workout
List of exercises ▼
1A. Incline rows
1B. Front support hold
1C. Chin holds
1D. Tricep dips (3 rounds)
15mins
Cool down
5mins
START
Advanced
40 minutes Advanced Supersets
Laura Kummerle • Full Body

Equipment

B-Bars BaseBench

Class Plan

Warm up
5mins
Workout
List of exercises ▼
1A. Bulgarian split squat
1B. Eccentric nordics
2A. Dips
2B. Pull up to Row
3A. Tuck up
3B. Single leg tuck up
4A. Single leg squats
4B. Curtsy lunge
5A. Push up step ups
5B. Pike push up
6A. V ups
6B. Side plank knee taps
(3rounds each set)
30mins
Cool down
5mins
START
Beginner
14 minutes Lower Body Mobility
Dan Jeong • Mobility

Equipment

No Equipment

Class 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
START
Beginner
40 minutes Cali Cardio
Taylor Learmont • Upper Body Core

Equipment

StrongBlocks

Class Plan

Workout
List 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
START
All
30 minutes Hip Mobility and Core
Dan Jeong • Core Mobility

Equipment

None

Class Plan

Warm-up
5 minutes
Workout
List 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
START
All
35 minutes Leg Supersets
Danielle Gray • Lower Body

Equipment

BaseBench BaseBands set

Class Plan

Workout
List 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
START
Beginner
44 minutes Work Capacity
Laura Kummerle • Full Body

Equipment

BaseBlocks Trainer BaseBar StrongBlocks

Class Plan

Warm-up
4 minutes
Workout
List 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
START
Intermediate
35 minutes Upper Body and Core
Taylor Learmont • Upper Body Core

Equipment

StrongBlocks

Class Plan

Workout
List 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
START
Beginner
35 minutes Handstands
Taylor Learmont • Upper Body

Equipment

StongBlocks

Class Plan

Warm up/ Mobility Test
4 mins
Workout
List 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
START
Beginner
38 minutes Lower Body Mobility (ft. BaseBench)
Dan Jeong • Mobility

Equipment

BaseBench

Class Plan

Warm-up
12 minutes
Workout
List 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
START
Advanced
50 minutes Strength Circuit
Laura Kummerle • Full Body

Equipment

BaseBench B-Bars

Class Plan

Warm-up
3 minutes
Workout
List 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
START
All
35 minutes Hip Mobility
Dan Jeong • Mobility

Equipment

None

Class Plan

Warm-up
7 minutes
Workout
List 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
START
All
35 minutes HIIT
Laura Kummerle • Full Body

Equipment

StrongBlocks

Class Plan

Warm-up
5 minutes
Workout
List 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
START
Intermediate
28 minutes Shoulder Mobility
Danielle Gray • Mobility

Equipment

BaseBlocks Trainer

Class Plan

Strength circuit
15 minutes
Mobility
List of exercises ▼
1. Shoulder flexion stretch
2. Dip shoulder extension stretch
3. Push-up pec stretch
4. Bent pec stretch
5. Seated shoulder extension stretch
6. IR/ER stretch
13 minutes
START
Beginner
23 minutes Hip and Quad Mobility
Danielle Gray • Mobility

Equipment

No Equipment

Class Plan

Mobilty/Stretch
23 mins
START
Intermediate
40 minutes Abs (ft. StrongBlocks)
Taylor Learmont • Core Mobility

Equipment

StrongBlocks

Class Plan

Core Workout
List 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
START
Beginner
30 minutes Legs and Core
Dan Jeong • Lower Body Core

Equipment

BaseBench StrongBlocks

Class Plan

Warm up
4 mins
Workout
List 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
START
Intermediate
35 minutes Upper Body and Core (ft. B-Bars)
Laura Kummerle • Upper Body Core

Equipment

B-Bars

Class Plan

Warm-up
4 minutes
Workout
List 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
START
Advanced
45 minutes Strength Circuit (ft. BaseBench and BaseBar)
Laura Kummerle • Full Body

Equipment

BaseBench BaseBar

Class Plan

Warm-up
5 minutes
Workout
List 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
START
Beginner
35 minutes Upper Body Mobility (ft. BaseBar)
Dan Jeong • Mobility

Equipment

BaseBar

Class Plan

Warm-up
10 minutes
Workout
List 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
START
Intermediate
30 minutes Bent-arm Push
Dan Jeong • Upper Body

Equipment

StrongBlocks BaseBands Set

Class Plan

Warm up
4mins
Workout
List 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
START
Intermediate
50 minutes Legs and Core
Laura Kummerle • Lower Body

Equipment

BaseBench

Class Plan

Warm up
5mins
Workout
List 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
START
Beginner
40 minutes Foundations (ft. B-Bars)
Taylor Learmont • Full Body

Equipment

B-Bars

Class Plan

Workout
List 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
START
Intermediate
29 minutes Mostly Glutes & Tri's (Ft BaseBench)
Danielle Gray

Equipment

BaseBench BaseBands Set

Class Plan

Circuit 1
List of exercises ▼
1A. Glute bridges
1B. Half handstand taps
1C. Incline pushups
1D. Nordic hamstring curls (2 rounds)
12 mins
Circuit 2
List of exercises ▼
2A.Plank walkouts
2B.Tricep dips
2C.Bulgarian squats
2D.Banded rows (2rounds)
12 mins
Cool down
5 mins
START