The Essentials

$60

Look no further for your go-to program to build strength, endurance, and mobility. It’s time to get into your routine.

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The Essentials

Take your fitness to the next level with “The Essentials,” a 4-week, intermediate-level workout program designed to be your go-to routine for building strength, endurance, and mobility. Led by Coach Kaisa, this program is perfect for at-home workouts, requiring only a light and heavy set of dumbbells.

You’ll train 5 days a week with dynamic, total-body movements that challenge your athleticism and improve your overall fitness. Whether you’re solidifying your fundamentals or seeking a reliable routine to keep you on track, “The Essentials” provides the perfect blend of strength, cardio, and mobility to support your fitness journey. Sign up and watch how you progress from week to week!

Week One
23:40

Total Body Strength

Strength Chair, Dumbbells

1 Total Body Strength

After a warm up, we'll be working on total body strength today, alternating lower body moves with upper body. Grab a chair and two sets of dumbbells (one medium, one heavy) and get ready for an INTENSE workout!

Strength Chair, Dumbbells
27:16

Inner Athlete

Cardio, Strength Dumbbells

2 Inner Athlete

Ready to test your athletic ability? Join Kaisa for this intermediate-level workout that’ll challenge your strength, power and balance. All you need is a heavy dumbbell and less than 30 minutes for this full body routine!

Cardio, Strength Dumbbells
22:15

Upper Body Strength

Strength Dumbbells

3 Upper Body Strength

For our upper-body strength workout, you'll need two sets of dumbbells: a lighter pair for flys, and a medium-heavy set for overhead presses and rows.

Strength Dumbbells
20:47

Strength Recovery

Mobility

4 Strength Recovery

When you're working on building strength, your recovery routine is just as important as your workout routine! Use this 20 minute class for your rest days to tackle soreness, gain strength, and prevent injury.

Mobility
29:24

Lower Body Strength

Strength Dumbbells

5 Lower Body Strength

Ready for a challenge? Grab a sturdy chair (we'll be doing step-ups) and a set of heavy dumbbells for this lower body burn.

Strength Dumbbells
Week Two
23:40

Total Body Strength

Strength Chair, Dumbbells

6 Total Body Strength

After a warm up, we'll be working on total body strength today, alternating lower body moves with upper body. Grab a chair and two sets of dumbbells (one medium, one heavy) and get ready for an INTENSE workout!

Strength Chair, Dumbbells
27:16

Inner Athlete

Cardio, Strength Dumbbells

7 Inner Athlete

Ready to test your athletic ability? Join Kaisa for this intermediate-level workout that’ll challenge your strength, power and balance. All you need is a heavy dumbbell and less than 30 minutes for this full body routine!

Cardio, Strength Dumbbells
22:15

Upper Body Strength

Strength Dumbbells

8 Upper Body Strength

For our upper-body strength workout, you'll need two sets of dumbbells: a lighter pair for flys, and a medium-heavy set for overhead presses and rows.

Strength Dumbbells
20:47

Strength Recovery

Mobility

9 Strength Recovery

When you're working on building strength, your recovery routine is just as important as your workout routine! Use this 20 minute class for your rest days to tackle soreness, gain strength, and prevent injury.

Mobility
29:24

Lower Body Strength

Strength Dumbbells

10 Lower Body Strength

Ready for a challenge? Grab a sturdy chair (we'll be doing step-ups) and a set of heavy dumbbells for this lower body burn.

Strength Dumbbells
Week Three
23:40

Total Body Strength

Strength Chair, Dumbbells

11 Total Body Strength

After a warm up, we'll be working on total body strength today, alternating lower body moves with upper body. Grab a chair and two sets of dumbbells (one medium, one heavy) and get ready for an INTENSE workout!

Strength Chair, Dumbbells
27:16

Inner Athlete

Cardio, Strength Dumbbells

12 Inner Athlete

Ready to test your athletic ability? Join Kaisa for this intermediate-level workout that’ll challenge your strength, power and balance. All you need is a heavy dumbbell and less than 30 minutes for this full body routine!

Cardio, Strength Dumbbells
22:15

Upper Body Strength

Strength Dumbbells

13 Upper Body Strength

For our upper-body strength workout, you'll need two sets of dumbbells: a lighter pair for flys, and a medium-heavy set for overhead presses and rows.

Strength Dumbbells
20:47

Strength Recovery

Mobility

14 Strength Recovery

When you're working on building strength, your recovery routine is just as important as your workout routine! Use this 20 minute class for your rest days to tackle soreness, gain strength, and prevent injury.

Mobility
29:24

Lower Body Strength

Strength Dumbbells

15 Lower Body Strength

Ready for a challenge? Grab a sturdy chair (we'll be doing step-ups) and a set of heavy dumbbells for this lower body burn.

Strength Dumbbells
Week Four
23:40

Total Body Strength

Strength Chair, Dumbbells

16 Total Body Strength

After a warm up, we'll be working on total body strength today, alternating lower body moves with upper body. Grab a chair and two sets of dumbbells (one medium, one heavy) and get ready for an INTENSE workout!

Strength Chair, Dumbbells
27:16

Inner Athlete

Cardio, Strength Dumbbells

17 Inner Athlete

Ready to test your athletic ability? Join Kaisa for this intermediate-level workout that’ll challenge your strength, power and balance. All you need is a heavy dumbbell and less than 30 minutes for this full body routine!

Cardio, Strength Dumbbells
22:15

Upper Body Strength

Strength Dumbbells

18 Upper Body Strength

For our upper-body strength workout, you'll need two sets of dumbbells: a lighter pair for flys, and a medium-heavy set for overhead presses and rows.

Strength Dumbbells
20:47

Strength Recovery

Mobility

19 Strength Recovery

When you're working on building strength, your recovery routine is just as important as your workout routine! Use this 20 minute class for your rest days to tackle soreness, gain strength, and prevent injury.

Mobility
29:24

Lower Body Strength

Strength Dumbbells

20 Lower Body Strength

Ready for a challenge? Grab a sturdy chair (we'll be doing step-ups) and a set of heavy dumbbells for this lower body burn.

Strength Dumbbells