This is a 60 minute Cardio Circuit workout, focusing on improving out Vo2 max thresholds through moving in all planes of motion: Saggital, Frontal, and Transversal.
There are 3 blocks, 3 rounds in each block & a 2 minute rest in between each block. Each block has 2 exercises: 2 minute cardio + 1 minute strength.
Low, medium, and high impact options are provided for each exercise.
Equipment: Light & Medium Dumbbells
Welcome to your 30 min Bodyweight Blast! This interval training class has 2 blocks of 10 exercises each. Different variations are offered to tailor your workout to your own needs.
Grab your water, shoes, and let's go!
Format: Intervals 45s work : 15s Rest
Block 1:
Jack (tap or jump)
Squat (your own ROM)
Butt Kickers
Squat + Alternate Reverse Lunge
Inchworm (Standing to Plank)
Cross Jab
Bear (Hands & Knees) - Opt side taps with feet
Crunch Toe Tap
Alternate Side Lunge
Diamond Bridge (feet together, knees out)
Block 2:
Surfer Stance
Broad Jump + Shuffle (with variations available)
Side Double Jabs (down)
Grandfather Clock (on back)
Plank + Shoulder Taps (Katy offers variations)
Side Plank Hold, Right
Side Plank Hold, Left
Slow Mountain Climbers
Superman lifts & lowers
Dead Bug
This Total Body interval challenge moves through three continuous effort levels—90%, 70%, and 60%—using fast feet, running, and marching to elevate your heart rate, build cardiovascular endurance, and support VO₂ threshold training.
Each round takes about 5 minutes, so repeat as many times as you want!
Focus: VO₂ Thresholds • Cardiovascular Endurance • Total Body Conditioning
Equipment: Water!
This nonstop kickboxing interval challenges your cardiovascular system through three effort levels—90%, 70%, and 60%—training your body to sustain, recover, and repeat higher intensities to support improved VO₂ thresholds.
Round 1: Fast Punch - 30 seconds at 90% Effort
Round 2: Quick Jab - 60 seconds at 70% Effort
Round 3: Punch + Dip - 2 minutes 60% Effort - Smooth Sailing
Format: 3 rounds | No rest between efforts | Repeat as desired
Props: Water—you’ll want it!
Welcome to the Leg Repeater Blast!
Work one side through three continuous rounds at 90%, 70%, and 60% effort, challenging muscular endurance while keeping your cardiovascular system working to support VO₂ threshold training.
Each round takes about 5 minutes—repeat as many times as you want!
Format: Single-side repeater | Continuous effort
Focus: Lower-body endurance + cardiovascular conditioning
Props: None
Welcome to the Leg Repeater Blast!
Work one side through three continuous rounds at 90%, 70%, and 60% effort, challenging muscular endurance while keeping your cardiovascular system working to support VO₂ threshold training.
Each round takes about 5 minutes—repeat as many times as you want!
Format: Single-side repeater | Continuous effort
Focus: Lower-body endurance + cardiovascular conditioning
Props: None
We have 3 rounds of kickboxing with 3 different effort levels, NO breaks in-between rounds until the end. MAKE SURE YOU HAVE YOUR WATER HANDY!!!
Exercises: Repeat as many times as you want!
Round 1: Crunch w Pilates Breath - 30 seconds at 90% Effort Round
Round 2: Stabilizer Abs - 60 seconds at 70% Effort Round
Round 3: Roll Ups - 2 minutes 60% Effort - Smooth Sailing
Celebrate your heart in this nurturing 30-minute yoga practice designed to boost cardiovascular health, reduce stress, and cultivate self-love.
Through gentle flows, breath work, and heart-opening poses, you’ll strengthen your body and calm your mind—all while sending some love to your heart.
Instructors: Katy & Lauren
Props: Yoga Block
Give your body a head-to-toe reset with Lauren & Katy through dynamic stretching designed to mobilize the joints, increase range of motion, and prepare your body to move efficiently.
This class supports the mechanics needed for higher-intensity cardio and VO₂ threshold training, making it a great warm-up, recovery session, or active reset.
Instructors: Lauren & Katy
Props: Yoga mat (optional)