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Workouts By Time

Trying To Squeeze In a Quick Workout?
Or Have a Lot of Time Today To Dedicate to Your Workout?

Here are the Workouts By Running Time
From Shortest to Longest in Each Category

20 Minutes & Under

Stretch | Against the Wall
Stretch | Lying with Band
Stretch | Seated Stretch
Stretch | Prone Stretch
Stretch | For the Arms
Stretch | Lying Stability Ball
Core | Kickboxing Inspired
Core | Stability Ball II
Stretch | Barre or Back of Chair
Stretch | For the Legs
Stretch | Ball for Assistance
Stretch | For the Back
Stretch | Seated Stability Ball
Stretch | Step for Assistance
Standing Stretch
Core | Stability Ball I
Stretch | Lying into Standing
Core | Incline Decline on Step
Core | 1 DB or Medicine Ball

30 Minutes & Under

Core | Lying V Planks
Stretch | Mobility
Stretch | Foam Roller
Stretch | Yoga-ish Mobility
4 Day Split III BicepsTriceps Only
4 Day Split III Chest & Anterior Shoulders Only.jpg
Fast Freestyle Step II Without Bonus
Fast Freestyle Hi-Lo I Without Bonus
Legs Barre, Floor & Core | BARRE Premix
Fast Freestyle Kickboxing IV Without Bonus
4 Day Split 1 Step ONLY.jpg
4 Day Split II Chest & Triceps Only.jpg
Page 29 | LOWER Muscle Max
4 Day Split 1 HiLo ONLY.jpg
Fast Freestyle Hi-Lo III Without Bonus
4 Day Split I LEGS ONLY.jpg
Fast Freestyle Step Without Bonus
4 Day Split III FF STEP ONLY.jpg
4 Day Split III Fast Freestyle Kickboxing Only
FF Hi-Lo VI Without Bonus.jpg
FF Kickboxing XVI Without Bonus.jpg
4 Day Split II HiLo Only.jpg
Fast Freestyle Kickboxing II Without Bonus
Fast Freestyle Kickboxing V Without Bonus
4 Day Split III Back & Post Shoulders ONLY.jpg
FF Hi-Lo IV Without Bonus.jpg
FF Kickboxing XV Without Bonus.jpg
FF Kickboxing XIV Without Bonus.jpg
4 Day Split II Mish Mash Bootcamp ONLY.jpg
On Demand MMBC III without bonuses.jpg
FF Hi-Lo II Without Bonus.jpg
FF Kickboxing I Without Bonus.jpg
4 Day Split III Legs & Lateral Shoulders ONLY.jpg
4 Day Split III Fast Freestyle Hi Lo Only

45 Minutes & Under

FF Kickboxing XIII Without Bonus.jpg
4 Day Split 1 CHEST & BACK ONLY.jpg
4 Day Split I Biceps Triceps ONLY.jpg
On Demand FFMM III Without Bonuses.jpg
Core | Standing Core Work With Weights
FF Kickboxing XI Without Bonus.jpg
4 Day Split II Back & Biceps ONLY.jpg
4 Day Split I Kickboxing ONLY.jpg
4 Day Split II Step Only.jpg
FF Kickboxing VI Without Bonus.jpg
FF Kickboxing IX Without Bonus.jpg
FF Kickboxing VII Without Bonus.jpg
FF Step XII Without Bonus.jpg
FF Kickboxing VIII Without Bonus.jpg
4 Day Split II Kickboxing Only.jpg
On Demand FFMM I Without Bonuses.jpg
FF Kickboxing III Without Bonus.jpg
Legs Barre, Floor & Core - FLOOR & CORE
FF Step V Without Bonus.jpg
FF Step III Without Bonus.jpg
FF Step VII Without Bonus.jpg
On Demand FFMM IV Without Bonuses.jpg
FF Kickboxing XII Without Bonus.jpg
On Demand FFMM II Without Bonuses.jpg
4 Day Split III FFMM ONLY.jpg
FF Hi-Lo V Without Bonus.jpg
On Demand HIIT | Blasts I
FF Step IV Without Bonus.jpg
4 Day Split 1 SHOULDERS ONLY.jpg
FF Step XI Without Bonus.jpg
Page 28 | Floor Premix
On Demand HIIT | 2 Resistance Bands
On Demand HiLo II
4 Day Split I Boxing ONLY.jpg
FF Step VIII Without Bonus.jpg
4 Day Split II Core Only.jpg
FF Step VI Without Bonus.jpg
FF Kickboxing X Without Bonus.jpg
On Demand MMBC IV without bonuses.jpg
On Demand MMBC II without bonuses.jpg
On Demand FFMM V Without Bonuses.jpg
Page 38 | UPPER Premix Total Body Giant Sets
Finisher Series Upper Body Drop Sets
Page 56 FLOOR PREMIX Butts & Guts
Page 25 UPPER Extreme Strength Total Body
FF Step X Without Bonus.jpg
FF Step IX Without Bonus.jpg
Page 38 LOWER Premix Total Body Giant Sets
Page 25 Lower Extreme Strength Total Body
Basic Step Tutorial I
HIIT | Weighted Interval Tri-Sets II
Fast Freestyle Hi-Lo I
Page 34 LOWER High Reps
4 Day Split II Legs & Shoulders ONLY.jpg
Finisher Series Contrast Training
On Demand MMBC on the Step without Bonuses.jpg
HIIT | Fartlek Drills & Blasts
HIIT | Drills
HIIT | MAT
HIIT | Blasts IV
Fast Freestyle Kickboxing IV
Freestyle Step II
Fast Freestyle Kickboxing V
HIIT | Blasts II
HIIT | Punching Bag I
Fast Freestyle Hi-Lo III
HIIT | Weighted Interval Tri-Sets I
Mish Mash Bootcamp I
Fast Freestyle Step I
Fast Freestyle Kickboxing II
4 Day Split III Fast Freestyle Kickboxing Biceps Triceps
Page 49 | Strength Legs
Hi Lo V
HIIT | Perfect 45 HIGH
Step I
Page 56 STANDING PREMIX Butts & Guts
HIIT | Pyramid Weighted Ball
Kickboxing V
Basic Step Tutorial II
Page 24 | Hypertrophy Back & Biceps
Page 28 Standing Premix
HIIT | Blasts III
HIIT | Cycling Training Technique STEP
HIIT | Perfect 45 LOW

Under 60 Minutes

4 Day Split III Fast Freestyle Hi Lo Chest & Shoulders
Page 40 Biceps Triceps
HIIT | High Step Circuit II
HIIT | Step I
HIIT | Classic Aerobic Moves II
HiLo VI
Page 52 Strength Legs
Page 46 Strength Legs
HIIT | High Step Circuit I Butts & Guts
Page 43 Strength Legs
Page 2 Endurance Back & Triceps
HIIT | Classic Aerobic Moves I
HIIT | Cycling Training Technique Drills & Blasts
HIIT | Drills & Dropsets
HIIT | Cardio Complexes I
HIIT | Tabata With Active Recovery
Fast Freestyle Kickboxing I
HIIT | Hard, Harder, Hardest 4x4
Kickboxing I
4x4 Week 1
HIIT | Kickboxing III
4 Day Split III Fast Freestyle Step Legs & Lateral Shoulders
Kickboxing VI
Fast Freestyle Hi Lo II
Fast Freestyle Kickboxing XV
Page 14 Hypertrophy Legs
Fast Freestyle Kickboxing III
HIIT | Kickboxing I
Page 11 Endurance Back & Triceps
Fast Freestyle Hi-Lo VI
HiLo IV
Fast Freestyle Hi-Lo IV
Fast Freestyle Kickboxing XIII
Hi Lo VII
HIIT | X10 Legs
Fast Freestyle Kickboxing XVI
Hi Lo I
4 Day Split 1 Hi Lo, Chest and Back
Page 10 Endurance Chest, Soulders & Biceps
Kickboxing VII
Step VI
HIIT | 5 Weights
Fast Freestyle Kickboxing XI
HIIT | Step Mini Step II
4 Day Split II Step, Chest & Triceps
Kickboxing IV
Fast Freestyle Kickboxing XIV
Page 29 | UPPER PREMIX | Muscle Max
Page 22 Hypertrophy Chest, shoulders, Triceps
Fast Freestyle Kickboxing VI
Kickboxing VIII
Strong and Sweaty Bootcamp
HIIT | Kickboxing V | Cardio Karate I
4 Day Split I Kickboxing & Legs
Fast Freestyle Kickboxing IX
HIIT | Step II
Fast Freestyle Mish Mash III
4 Day Split II Hi Lo, Back & Biceps
HIIT | Kickboxing II
HIIT | Cardio Complexes II
Page 17 Hypertrophy Legs
Fast Freestyle Step XII
Page 26 Chest and Back Premix
Fast Freestyle Mish Mash IV
4x4 Week 9 - STEP
Fast Freestyle Kickboxing VIII
Page 15 Hypertrophy Back & Biceps
Page 1 Endurance Chest, Shoulders & Biceps
Fast Freestyle Kickboxing VII
Hi Lo III
Mish Mash Bootcamp III
Fast Freestyle Step V
1 Rep Max Test
Page 23 Hypertrophy Legs
Page 55 Lower Body Tri-Sets
Fast Freestyle Step VIII
4x4 Week 2
Fast Freestyle Kickboxing XII
4x4 Week 11
Page 26 Chest & Triceps
HIIT | Kickboxing IV
4x4 Week 3 | STEP
Page 8 Endurance Back & Triceps
Fast Freestyle Step XI
4x4 Week 4
Fast Freestyle Step III
4x4 Week 12 | Step
4x4 Week 5
Fast Freestyle Mish Mash II
Page 7 Endurance Chest, Shoulders & Biceps
4x4 Week 10
Fast Freestyle Mish Mash I
4 Day Split III Fast Freestyle MM Back & Shoulders
Basic Step II
4x4 Week 6 | STEP
4x4 Week 7
4 Day Split 1 Step and Shoulders
Page 31 Push-Pull
Bootcamp Boogie I
Page 18 Hypertrophy Back & Biceps
Fast Freestyle Step VII
Fast Freestyle Step IV
Fast Freestyle Hi-Lo V
Legs Barre, Floor & Core
4x4 Week 8
Basic Step Tutorial III
Basic Step I
Mish Mash Bootcamp II
Page 39 Chest, Back, Shoulders
Lean Legs & Abs
Page 33 Pyramid Upper Body
Fast Freestyle Step VI
Step II
4 Day Split II Kickboxing & Core
Page 34 UPPER High Reps
Step V
Kickboxing III
Page 32 Pyramid Lower Body
Fast Freestyle Kickboxing X
Kickboxing IX
Page 20 Hypertrophy Legs
Page 5 Endurance Back & Triceps
Fast Freestyle Step X
Fast Freestyle Step IX
4 Day Split I Boxing, Biceps, Triceps
PHA Training
Page 6 Endurance Legs
Basic Step Tutorial IV
On Demand HIIT - Firewalker Band I.jpg
Page 4 Endurance Chest, Shoulders & Biceps
Step III
Page 35 Finisher Series Chest, Triceps, Shoulders
HiLo VIII

60 Minutes & Over

Fast Freestyle Mish Mash VI.jpg
Page 12 Endurance Legs
Page 3 Endurance Legs
Step Intervals I
4 Day Split II Mish Mash, Legs & Shoulders
Page 9 Endurance Legs
Page 54 Upper Body Tri-Sets
Step IV
Kickboxing II
Crazy 8 Strength Training Technique
Page 21 Hypertrophy Back & Biceps
Page 47 Strength Shoulders, Biceps, Triceps
Page 44 Strength Shoulders, Biceps, Triceps
Page 36 Finisher Series Back, Biceps, Shoulders
Page 48 Strength Chest & Back
Mish Mash Bootcamp on the Step
Page 30 Supersets
Page 27 Back, Biceps, and Shoulders
Bootcamp Boogie II
Page 45 Strength Chest & Back
Mish Mash Bootcamp IV
Page 37 Ramped Up Upper Body
Page 38 Total Body Giant Sets.jpg
Page 51 Strength Chest & Back.jpg
Page 50 Strength Shoulders, Biceps, Triceps.jpg
Page 25 Extreme Strength Total Body.jpg
Page 53 Strength Shoulders, Biceps, Triceps.jpg
Page 13 Hypertrophy Chest, shoulders, Triceps.jpg
Page 42 Strength Chest & Back.jpg
Page 16 Hypertrophy Chest, shoulders, Triceps.jpg
Page 29 Muscle Max.jpg
Page 28 Legs.jpg
Page 56 Butts & Guts.jpg
On Demand Basic Step III.jpg
Page 19 Hypertrophy Chest, shoulders, Triceps.jpg
Page 41 Upper Body Burn Sets.jpg
Page 34 High Reps.jpg
Page 39 and 40 Upper Premix.jpg
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