This total-body TRX workout uses supersets to keep your muscles working and your workout moving.

• Superset = pairing two exercises back-to-back

• Upper Body, Lower Body, Cardio Burst, Core

Stay controlled, focus on quality movement, and adjust your angle anytime you need to modify or level up.

Superset A:

• Bicep Clutch to Fly

• Pull to Twist

Superset B:

• Curtsy Lunge

• Lateral Lunge

Cardio Burst: Squat Lateral Hops

Superset C:

• Chest Press

• Side Plank Single Knee Drive

Sets: 2

Reps: 12 Each Side

Focus: Full Body

Level: All Levels

This total-body TRX circuit combines 8 suspension-training exercises designed to build strength and muscular endurance from head to toe.

• Complete 3 circuits.

• Control, stability, and strong movement patterns

Adjust your angle when you need to—TRX makes it easy to progress or modify without missing a beat.

Format: Circuit Training

Focus: Total Body Strength + Endurance

Level: All Levels

Exercises:

1. Alt Lunge Hop, 12x each

2. High Row, 12x

3. Bicep Curl, 12x

4. Squat, 12x

5. Lateral Hops, 30 sec

6. Mountain Climbers, 30 sec

7. Bear Tucks, 12x 30

8. Plank Hold, 30 sec

This is a beginner lower body and core strength workout, with five exercises:

1. Squats

2. Romanian deadlifts (RDLs)

3. Step-ups

4. Glute bridges

5. Side Plank

Each exercise emphasizes proper form, core engagement, and breath control with modifications and tips to ensure safety and effectiveness.

Equipment:

• Light and Medium Dumbbells

This is a beginner-level strength training workout focused on upper body push and pull exercises as part of the Metabolic Health Challenge.

• Detailed instructions on form, breathing, and modifications for different fitness levels

• Emphasis on proper alignment, using breath connection for power, and adjusting weights based on difficulty.

• Cool-down stretching to help relax the muscles.

Exercises:

1. Incline Pushup

2. Bent Over Row

3. Alternate Shoulder Press

4. Bicep Curl

5. Wood Chop

Equipment: Light & Medium Dumbbells

This is a full body strength workout, using weights and resistance bands in a circuit format. We move through all planes of motions using connection breathing for maximum stability and performance.

1 circuit = 5 exercises with modification and progressive overload options. 3 rounds 8-10 reps each.

Exercises:

1. Single Leg Deadlift

2. Arnold Press

3. Push-up

4. Banded Side Steps

5. Sit-up + Twist

Equipment:

• Light, medium, and heavy weights

• Light to medium resistance loop band

• Water

This is a full-body strength and stability workout, focusing on core stabilization exercises.

Exercises:

• Single arm chest press

• Tall kneeling lean back with L raise

• Plank to foot reach

• Single leg upright row

• Hinge to halo.

Equipment:

• Bench or Step

• Light, Medium, and Heavy Dumbbells

• Water

This Gimme 20 workout uses four compound exercise groups to target every major upper-body muscle group.

Aim for medium-to-heavy resistance, approximately 65–85% of your 1RM, and adjust as needed to match your experience and ability.

Format: Compound Strength Training

Exercises: 4

Sets: 2

Reps: 8–10

Equipment: Medium–Heavy Weights

Focus: Upper Body Strength

Level: All Levels

Let's get it done!  In 20 minutes, we'll target every major lower-body muscle group with 4 exercises, 2 sets, and 8-10 reps (based on your 1RM).

Aim for medium-to-heavy resistance, approximately 65–85% of your 1RM, and adjust as needed to match your experience and ability.

Equipment: Medium–Heavy Weights

Focus: Make every minute and rep count

Level: All Levels

Light resistance. High reps. Make every one count!

This upper-body endurance workout takes you through 2 rounds of 20 reps of each exercise, using light resistance bands or weights. 

• Pushup

• Russian Twist

• Lateral Raise

• Tricep Kickback

• Superman Row

The goal isn’t to chase the burn! It’s to maintain great form, stay in control, and make each rep as strong as the first.

Equipment: Light weights + resistance band or loop band

Focus: Upper Body + Muscular Endurance

Level: All Levels

This lower-body endurance workout takes you through 20 reps of five exercises targeting:

• Glutes

• Hip flexors

• Quads

• Hamstrings

• Calves.

We’ll move through multiple planes of motion to challenge the lower body from different angles to make the most of every minute. Let's make each rep as strong as the first.

Equipment: Light–medium weights + resistance band or loop band

Focus: Lower Body + Muscular Endurance

Level: All Levels

https://vimeo.com/1229243468?share=copy&fl=sv&fe=ci

Welcome to Core Focus for your Muscle Builder workout. We are working on everything core from the glutes to the shoulders.

Level Up Equipment:

• Pillow

• Medium Weight or Kettle Bell

• Glider or Paper plates

• Resistance Band

• 2 Yoga Blocks Modify as needed.

Exercises:

• Slam

• Swing

• Mountain Climber

• Superman

• Hip Thrust (Glute Bridge)

• Stabilizer Abs

A compound exercise is combining two different movement patterns, using multiple muscle groups.

• Efficient with your time

• Move in multiple planes

• Increases joint range of motion

• Increases brain function & motor skills

Equipment:

• Resistance Loop Band

• Light & Medium Weights

In this class, we focus on 4 major compound exercises:

1. Glute bridge with sit-up

2. Plank shoulder tap and push-up

3. Lateral lunge with pass-through

4. Squat to overhead press.

We are focusing on stabilizing the body through different movement patterns that you mimic in your everyday life.

• Improve balance

• Improve posture & joint alignment

• Increase range of motion

• Develop safety as you move.

Equipment: Chair or Bench, Ball, Light to Medium Weights

Exercises:

1. Hip CAR

2. Squat to Knee Drive Twist & Pause

3. 90º Hops

4. Bird/Dog Row

5. Avenger Lunge

6. Plank Pass Through

7. Side Plank Pass Through

8. Single Leg Hamstring Curl

This class's circuit is 5 exercises, 10 reps each.

• When you complete one full circuit, rewind to start the circuit over again.

• Do 6-10 circuits to complete your cardio workout.

Equipment:

• None! This workout is all Bodyweight!

Exercises:

• Pushup

• Squat

• Bear Crawl

• Jack

• Burpee

Welcome to Upper Body!

Equipment for this class includes:

• Resistance Band (Level 1)

• Light, Medium, and Heavy Weights

• Optional: Bench and Barbell

Grab your water and let’s go!

For the Self-Paced PDF, click here

Equipment needed for this class:

• Medium & Heavy Weights

• Resistance band

• Opt: Bench, Barbell, Weighted Ball

Exercises:

• Push-up

• Russian Twist

• Lateral Raise

• Tricep Kickback

• Superman Row

For the Self-paced PDF, click here

This 30 min class uses foundational movements of The Core Connex Method and sequences the together to challenge to connect the breath first before you move.

Equipment: Yoga Mat & Yoga Block

Focus: Mobility with connection

Level: All Levels

This 30-minute Core Connex class takes you through a progressive sequence of foundational core movements: Bird Dog, Dead Bug, and Planks. 

We’ll begin by establishing breath, alignment, and movement patterns, building a strong connection between the core and the way your body moves.

Once the foundations are set, it’s time to play! We’ll explore each movement more deeply by extending our range, adding variations, and challenging our ability to maintain the breath-to-movement connection as the exercises progress. The goal isn’t just to work your core, it’s to learn how to connect, control, and move with intention.

Focus: Core Connection • Stability • Breath + Movement • Control

Props: Yoga Mat • Yoga Block

Level: All Levels

In this video, we dive a little deeper into the many ways you can use Connection Breath we learned about in The Core Connex Fundamentals Course.

• Explore Connection Breath intentions & executions

• Learn how the Connection Breath affects your nervous system

Equipment: None

Focus: Learn how the Connection Breath can change outcomes, based on your intention.

Level: All Levels

Squat Variations - Core Connex Tutorial | 10 min

• Explore different foot placements & how it changes the dynamic of the squat

• Learn about eccentric movements and tempo.

Equipment: None

Focus: Movement versatility & core connection challenge!

Level: All Levels

Squat are one of the most fundamental & functional movements in connecting to your lower core body.

• Break down the mechanics of the squat

• Explain the differences between alignment and posture

• Learn why incorporating the Core Connex Method into your squats is important and powerful

Equipment: None

Focus: Lower Body Core Connection

Level: All Levels

Get ready to feel the heat! This class takes you through fundamental movements, and then spices it up with deeper and more playful sequences.

Equipment: Yoga Mat & Yoga Block

Focus: Review fundamentals, then challenge them.

Level: All Levels