CONSISTENT & CRUSHING

CONSISTENT & CRUSHING

You've perfected your form and are crushing your workouts — these intermediate workouts are for you.

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CONSISTENT & CRUSHING
  • 35 MINUTE LOWER BODY STRENGTH CHALLENGE

    Get ready for this lower body challenge that will have you working at a 45:15 tempo, with weighted squats, deadlifts, side lunges and more. You’ll power through 3 exercises, 3 times each, with minimal rest in between helping to raise your heart rate. We suggest grabbing a heavier pair of weights ...

  • 40 MINUTE BOOTY PUMP

    Let’s focus on that booty and embrace the burn! We’ll start standing to get our heart rate up, before heading to the floor, and then finishing with a burner.

    Equipment: Resistance Band, 10lb Dumbbells

  • 40 MINUTE HAMSTRING & INNTER THIGH TONER

    40 minutes of lower body movements. 2 rounds each with 5 exercises, plus mat work to finish. Your hamstrings and inner thighs will feel this one!

    Equipment: 5-10lb dumbbells

  • 40 MINUTE LIVE UPPER BODY & ABS WORKOUT 3/17

    Equipment: one light set and one heavy weight.

    After pushing through the upper body workout, we'll jump into a quick 5min ab burner!

  • 40 MINUTE LIVE FULL BODY & ABS WORKOUT 4/1

    Equipment: 5-10lb dumbbells

    Join me on this sweaty full body workout and stay on after for a 5min burner!

  • 45 MINUTE LIVE ARMS & ABS WORKOUT 4/22

    Equipment: 5-10lb dumbbells

  • 45 MINUTE LIVE FULL BODY WORKOUT

    FORM is sending a donation to Everytown for Gun Safety after this live workout and every dollar helps! If you would like to contribute to this donation Venmo @joinform
    So grateful for this community surrounded by love and support.
    Equipment: 5-10lb dumbells & booty band

  • 45 MINUTE LIVE FULL BODY WORKOUT 6/19

    Get ready for this full body burner!
    Equipment: 5-10lb dumbbells

  • 40 MINUTE LIVE UPPER BODY & ABS WORKOUT 9/16

    Equipment- 5-10lb dumbbells

  • 40 MINUTE LIVE BOOTY WORKOUT 10/7

    Equipment: 10-20lb dumbbells & booty band

  • 40 MINUTE BOTTOM BURN

    We’re focusing on that booty for an entire 40 minutes. You’ll need dumbbells, a band, and a chair — be ready to feel the burn with step-ups, side lunges, and hip raises.

    Equipment: 5-10lb Dumbbells, Band, Chair or Bench

  • 45 MINUTE BOOTY STRENGTH

    This strength workout will get those glutes working and booty burning! This one starts with a quick warmup, then moves into a standing series. Finish off with floor work combining a booty band for extra tension. FORM tip: the best way to grow and tone your muscles is to make sure you’re upping yo...

  • 40 MINUTE LIVE FULL BODY WORKOUT 12/3

    Equipment: 5-10lb Dumbbells

    Stay on for an ab burner at the end!

  • 40 MINUTE LOWER BODY SCULPT

    Brace your inner thighs! We’ll start with a spicy standing series, working 45:15 through squat kick outs, lunges, single leg deadlifts and more for 3 rounds. Finish with a floor series, plus a 5 minute burner if you’re up for an extra challenge.

    Equipment: 5-10lb Dumbbells

  • 40 MINUTE LIVE FULL BODY & ABS SCULPT

  • 40 MINUTE UPPER BODY & ABS

    Grab your dumbbells and get ready for a serious upper body pump. We'll groom and tone those upper body muscles with bicep curls, front raises, shoulder presses, and more, before ending with a 5 minute ab burner.

    Equipment: 5-10lb Weights

  • 50 MINUTE LIVE UPPER BODY & ABS WORKOUT 8/19

    Follow along for this live upper body workout that will have you going into the weekend feeling your strongest
    Equipment- 5-10lb dumbbells

  • 35 MINUTE HIIT IT LOW

    You’ll sweat it out in this lower body workout, complete with goblet squats, sumo jumps, and lateral lunges. All you need is a set of dumbbells. Let’s get it!

    Equipment: 5-10lb Dumbbells

  • 35 MINUTE FULL BODY STRENGTH SESSION

    Get ready for this strength session that will challenge your entire body. With 45 seconds of work, 15 of rest, you’ll complete 8 exercises for 3 rounds. This one includes weighted squats, rows, snatches, and ends with a burner. Be sure to grab a variety of weights so that you can challenge yourse...

  • 35 MINUTE LEGS & GLUTE BURNER

    Get ready for a serious lower body session, working both your legs and glutes. We’re spicing it up with no exercise timer — just simply follow Sami’s lead as you move through a warmup, standing work, and finish on the mat. We'll stretch it out to end.

    Equipment: 5-10lb dumbbells and booty band

  • 35 MINUTE SHOULDERS, BACK, AND BI'S

    The workout name says it all. Get ready to push through 35 minutes of upper workout movements like bicep curls, downward dog taps, and more. Grab a pair of dumbbells and get ready to burn!

    Equipment: 5-10 lb dumbbells

  • 35 MINUTE WEIGHTED FULL BODY BURN

    Get ready for a full body workout that will fire up your entire body from top to bottom. Using dumbbells, you’ll move through 8 exercises such as skull crushers and side steps, as well as russian twists and spider planks to get those abs shaking!

    Equipment: 5-10lb Dumbells & Booty Band

  • 35 MINUTE UPPER BODY HIIT

    This one is spicy! We’ll start (and end) with a 5 minute burner, with 2 rounds of strictly body weight movements in between.

    Equipment: Just you!

  • 35 MINUTE FULL BODY HIIT

    45 seconds on, 15 seconds off. Your heart rate will be high throughout this full body HIIT class. Squats, standing bird dog, rows, and planks -- this workout has it all!

    Equipment: 5-10lb Dumbbells