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Lagree10Megaformer class plans with springs, side changes, and teaching flow.HIIT5Work-and-recovery intervals for conditioning and finishers.Circuit5Strength, bodyweight, and station-based training plans.Tabata5Focused 20/10 workouts for cardio, strength, boxing, and core.Round4Longer coaching rounds for boxing, bags, and core instruction.Compound4Complete class stacks with warm-up, work blocks, and cooldown.
Lagree
Megaformer class plans with springs, side changes, and teaching flow.
LagreeClassic Full Body 45A balanced Lagree class with core, lower body, upper body, and obliques.S Crunch · Wheelbarrow · Saw to Inchworm44:5218 exercises · IntermediateLagreeBeginner Megaformer FoundationsAn approachable Lagree introduction with familiar positions and generous setup time.Wheelbarrow · Saw · Bear29:4513 exercises · BeginnerLagree20 Minute Balanced Lagree BurnA concise Lagree flow that touches core, legs, obliques, and upper body.Saw · Bear · Catfish20:1011 exercises · IntermediateLagreeLower Body Shake 30Lagree lower-body endurance with lunges, kicks, presses, and a heavy outer-thigh block.Elevator Lunge · Single Leg Squat · Inner Thighs + Squat31:0810 exercises · IntermediateLagreeCore + Oblique Burn 25A Lagree core sequence with front-facing, reverse, and rotational work.S Crunch · Wheelbarrow · Saw to Inchworm24:5011 exercises · IntermediateLagreeGlutes + Hamstrings 30A Lagree posterior-chain class built around kicks, curls, presses, and lunges.Bungee Kick · Mega Donkey Kick · Side Kick29:369 exercises · IntermediateLagreeArms + Abs 30Lagree upper-body cable work paired with carriage core and obliques.Saw · Wheelbarrow · Bear29:5114 exercises · IntermediateLagreeReverse Mega Flow 40An advanced Lagree sequence emphasizing reverse and giant carriage positions.Reverse Saw · Reverse Wheelbarrow · Reverse Bear39:5515 exercises · AdvancedLagreeAdvanced Megaformer 45A demanding Lagree class with longer time under tension and advanced side work.Twisted Catfish · Saw · Plank to Pike45:0416 exercises · AdvancedLagreeExpress Full Body 15A fast Lagree class shape for short sessions and class-plan gaps.Wheelbarrow · Bear · Elevator Lunge14:508 exercises · Intermediate
HIIT
Work-and-recovery intervals for conditioning and finishers.
HIITFull Body HIIT 40/20Eight full-body conditioning intervals with consistent 40/20 timing.Jumping Jacks · Squat Thrust · Mountain Climbers15:4016 exercises · IntermediateHIITLow Impact HIIT 45/15Joint-friendly intervals that keep the heart rate up without jumping.Step Jacks · Squat to Calf Raise · Alternating Reverse Lunge15:4516 exercises · BeginnerHIITCardio + Core 30/15Alternating cardio and core intervals for a quick conditioning session.High Knees · Dead Bug · Speed Skaters11:4516 exercises · IntermediateHIITStrength HIIT 45/15Dumbbell-friendly strength intervals with a controlled conditioning pace.Goblet Squat · Bent-Over Row · Reverse Lunge15:4516 exercises · IntermediateHIITFive Minute FinisherA compact high-output finisher for the end of any class.Fast Feet · Mountain Climber Sprint · Squat Jumps04:405 exercises · Advanced
Circuit
Strength, bodyweight, and station-based training plans.
CircuitTotal Body StationsA repeatable station circuit covering squat, hinge, push, pull, carry, and core.Goblet Squat · Bent-Over Row · Alternating Step-Back Lunge10:208 exercises · IntermediateCircuitDumbbell Strength CircuitSimple dumbbell stations with enough time for controlled reps and coaching.Front Rack Squat · Single-Arm Row · Reverse Lunge16:008 exercises · IntermediateCircuitNo Equipment CircuitA bodyweight circuit that works in small spaces and needs no equipment.Air Squat · Push-Up · Alternating Reverse Lunge10:258 exercises · BeginnerCircuitLower Body Strength CircuitA lower-body station plan balancing bilateral, unilateral, and posterior-chain work.Goblet Squat · Split Squat · Romanian Deadlift15:458 exercises · IntermediateCircuitCore Stability CircuitAnti-extension, anti-rotation, and lateral-core stations for focused trunk work.Dead Bug · Bear Plank Shoulder Tap · Side Plank12:008 exercises · Intermediate
Tabata
Focused 20/10 workouts for cardio, strength, boxing, and core.
TabataClassic Tabata 20/10The classic four-minute Tabata format with eight distinct work intervals.Burpee · Air Squat · Fast Feet03:508 exercises · IntermediateTabataCore TabataEight focused core intervals using the classic 20/10 cadence.Dead Bug · Forearm Plank Rock · Bicycle Crunch03:508 exercises · IntermediateTabataLower Body TabataA lower-body Tabata alternating power, strength, and lateral movement.Air Squat · Alternating Jump Lunge · Squat Pulse03:508 exercises · IntermediateTabataLow Impact TabataA no-jump Tabata that keeps transitions simple and accessible.Step Jack · Bodyweight Squat · Fast March03:508 exercises · BeginnerTabataBoxing TabataFast shadowboxing combinations and footwork in eight 20-second bursts.Jab Cross · Fast Uppercuts · Hook Cross Hook03:508 exercises · Intermediate
Round
Longer coaching rounds for boxing, bags, and core instruction.
RoundBoxing Fundamentals 5 x 3Five three-minute boxing rounds, each with a clear technical focus.Jab + Footwork · Jab Cross + Slips · Hooks + Rolls19:005 exercises · BeginnerRoundHeavy Bag 8 x 2Two-minute heavy-bag rounds with one-minute coaching and recovery windows.Straight Punch Volume · Hooks to the Body · Power Cross23:008 exercises · IntermediateRoundShadowboxing ConditioningEquipment-free shadowboxing rounds blending combinations, defense, and conditioning.Jab Cross + Movement · Hook Cross Hook · Defense + Counters18:456 exercises · IntermediateRoundCore Coaching RoundsLonger core blocks that leave time for cueing, corrections, and progressions.Plank Progressions · Dead Bug Progressions · Side Plank Progressions15:305 exercises · Intermediate
Compound
Complete class stacks with warm-up, work blocks, and cooldown.
Compound45 Minute Instructor Class StackA complete instructor plan with warm-up, strength, conditioning, core, and cooldown blocks.Dynamic Warm-Up · Squat + Hinge Strength Block · Push + Pull Strength Block45:007 exercises · IntermediateCompound30 Minute Express Class StackA compact full-class structure with minimal transitions and clear blocks.Warm-Up Flow · Lower Body Strength · Upper Body Strength30:156 exercises · IntermediateCompoundStrength + HIIT HybridAlternating strength and conditioning blocks for a high-output hybrid class.Movement Prep · Lower Body Strength · HIIT Block 139:208 exercises · AdvancedCompoundCore + Mobility Class StackA lower-intensity class plan combining trunk stability with deliberate mobility work.Breathing + Spinal Mobility · Dead Bug Series · Hip Mobility Flow34:307 exercises · Beginner