No Equipment

No Equipment

All of your favorite workouts that require no equipment!

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No Equipment
  • 10min Full Body Sculpt

    This 10 minute session will leave your entire body feeling amazing and your heart rate high. You’ll work through 10 exercises for 45 seconds on, with just 15 seconds of rest. Grab some dumbbells and head to a soft surface — let's do this!

    Equipment: 5-10 lb dumbbells

  • 5min Lower Body Blitz

    Get ready to smash out this quick lower body workout — perfect for when you truly just have 5 minutes spare. You’ll work through each exercise for 30 seconds, no break in-between. Expect all standing exercise, like sumo squats, calf raises, curtsy pulses, and squat jumps.

    Equipment: No equipment

  • 8min Standing Series : Full Body

    Get ready for a quick 8 minute workout that’ll work your whole body. You’ll move through a series of standing exercises, from sumo squats to jumping jacks and calf raises. This session is great for when you’re on the go — all you need is yourself! No mat, no equipment.

    Equipment: No equipment

  • 12min Booty:Flow

    Let’s fire up that booty! Head to the mat for 12 minutes of pilates movements that will focus on rounding and building tension in your glutes. If you’re looking for a challenge, grab a pair of ankle weights or a resistance band.

    Equipment: No equipment

  • 6min Inner Thighs

    Let’s fire up those inner thighs! You’ll work through six exercises with no repeats, so make sure to give it your all. This workout is the perfect addition to another workout, or you can simply make this your movement of the day.

    Equipment: Just you!

  • 5min Full Body Standing Series

    Put your body to work with this equipment-free, full body standing workout. The workout will take you through lunges, monster walks, squat jacks, and more. Perfect for when you’re away from home or simply don’t have any equipment nearby.

    Equipment: Just you!

  • 20min Beginner Lower Body

    This lower body workout is one of our favorites for beginners! We'll work through simple lower body movements that allow you to focus on form over reps, with Sami by your side to guide you through each exercise.

    Equipment: Just you!

  • 5min Booty Burner

    5 exercises, 30 seconds on, 2 rounds. Let’s focus on burning our glutes for the entire 5 minutes. If you’re feeling spicy, grab a resistance band to help elevate the workout.

    Equipment: Just you. Optional resistance band.

  • 5min Cardio Full Body Burner

    Let's get that heart rate up with this cardio burner that requires zero equipment! Expect jack squats, burpees, and plank jacks. Be sure to modify where you need.

    Equipment: Just you!

  • 5min Upper Body Burner

    This is the perfect 5 minute burner to add onto any workout. We’ll focus on your upper body for the entire 5 minutes — your arms will feel this burn! We suggest using a soft surface as all movements are done from your knees.

    Equipment: Just you!

  • 20min Abs

    Equipment: Just you!

  • 8min Ab Crusher

    Low on time? Try this mini core sequence. You’ll crush your basic core exercises, like sit-ups, around-the-worlds, and toe taps in just 8 minutes.

    Equipment: Just you!

  • 10min Sweat & Stretch

    If you’re looking for a quick sweat but your body is feeling a little tight, this is the perfect video for you. Expect a long stretch while your heart rate climbs.

    Equipment: Just you!

  • 10min Cardio Blast

    This is a spicy, full body cardio workout that is guaranteed to get your heart rate up. We hope you like shoulder taps and squats — this is killer! Option to take this twice through to get an extra sweat in.

    Equipment: Just you.

  • 15min Inner Thigh Toner

    Head to your mat for 15 minutes of strictly floor work that will leave your inner thighs burning. If you’re up for a challenge, grab a pair of ankle weights to elevate the workout!

    Equipment: Just you!

  • 15min Basic Beginner Full Body

    Zero equipment, zero repeats — this is a great workout for those new to FORM. Focus on engaging that body as we work through a range of butt kickers, squats, punches, and more. We're so glad that you're here!

    Equipment: Just you!

  • 8min Super Stretch

    We’re switching to recovery mode with this 8 minute stretch and ab workout. Perfect for when your body needs to stretch and recover.

    Equipment: Just you!

  • 15min Mini Full Body Burner

    Add just 15 minutes of movement to your day with this full body workout. No jumping and no equipment needed — let’s get it!

    Equipment: Just you!

  • 12min Booty Burner and Abs

    Only have 12 minutes? We got you! Push through this booty burner that will strengthen and work your glutes and abs.

    Equipment: Optional - Resistance Bands or Ankle Weights

  • 5min Level Up Your Lower Abs

    Forearm bicycles, V-ups, crunches. Your abs will be shaking after this lower ab focused circuit. We’ll meet you on your mat!

    Equipment: Just you!

  • 5min Lower Abs

    Head to your mat for a 5 minute core burner that is strictly floor work. Keep that tension in your core at all times and get ready to feel the burn.

    Equipment: Just you!

  • 20min Arms and Abs

    We’re using strictly bodyweight for this 20 minute upper body workout. Head to your mat for 8 exercises, 2 rounds, followed by a burner.

    Equipment: Just you!

  • 10min Back Friendly Abs

    If you suffer from back issues or simply want to focus on your core without putting pressure on your back — this is for you. Expect gentle movements that will target your core!

    Equipment: Just you!

  • 5min Oblique Burner

    Equipment: Just you!