kickstart 2021 with sweat and motivation by signing up for our two week challenge. whether you’re getting back into the ness or heading for new goals, dive into this series featuring bounce, sculpt and stretch sessions while your favorite instructors guide you every step of the way.
the program
- choose from bounce, sculpt or a mix of both
- complete each weekly video set as designated below
bounce track
week 1: bounce [stability] #5, bounce [essentials] #14, stretch #18, bounce #23, bounce [stability] #7
week 2: bounce [stability] #6, bounce #22, bounce [advanced] #17, stretch #19
sculpt track
week 1: cardio sculpt #12, ness sculpt #20, stretch #18, cardio sculpt #13, classic sculpt #15
week 2: ness sculpt #21, mat sculpt #12, stretch #19, cardio sculpt #14
mixed track
week 1: bounce [stability] #5, bounce #23, stretch #18, bounce #22, cardio sculpt #12, cardio sculpt #13
week 2: bounce [advanced] #17, ness sculpt #21, stretch #19, bounce [stability] #6, cardio sculpt #14
props: trampoline
highlights: single leg balance, cardio bursts, plank + abs, glutes
level up: add wrist weights
level down: half time movements, keep bounces smaller during cardio bursts
props: trampoline
highlights: jacks, scissors, twists, knee tucks
level up: add wrist weights
level down: eliminate the bounce from single leg moves, re - visit the mastering the simple bounce collection
props: mat, towel
highlights: hamstrings, low back, twist, towel
props: trampoline
highlights: single leg balance, cardio bursts, core, glutes
level up: add wrist weights
level down: half time movements, keep bounces smaller during cardio bursts
props: trampoline
highlights: emphasis on transitions, twists, knee drives, kicks direction changes, off sides
level up: add wrist weights
level down: keep off sides on trampoline
props: trampoline, light weights
highlights: squat press, leg lifts, balance work, cardio bursts
level up: add wrist weights
level down: half time movements, keep bounces smaller during cardio bursts
props: trampoline
highlights: direction changes, squats, sprint + abs finisher
level up: add wrist weights
level down: eliminate the bounce from single leg moves, stay front during direction changes
props: trampoline
highlights: quick breakdown + transitions, brain teaser, single beat moves, fast tempo
level up: add wrist weights
level down: turn the shuffle into alternating single knee drives, half time the heels, remove the turn from the cross rock
props: mat, optional towel
highlights: hips, quads, spine, shoulders
props: mat, light weights
highlights: inch worms, plie squats, side lunges, standing abs
level up: add wrist weights
level down: eliminate cardio bursts
props: mat, light weights
highlights: arms, leg lifts, abs finisher
level up: add heavier weights
level down: free arms
props: mat, light weights
highlights: reverse lunges, obliques, level changes, side planks
level up: add heavier weights
level down: free arms
props: mat, small dish towel
highlights: simplified combos, arms, standing abs, alignment focused
level up: add wrist weights
level down: free arms
props: mat, light weights
highlights: obliques, clamshells, arms
level up: add wrist weights
props: mat, light weights
highlights: squats, single leg balance, arms
level up: add wrist weights
level down:
props: mat
highlights: planks, level changes, cardio bursts
level up: add weights
level down: eliminate cardio bursts
length: 45 min
props: trampoline
highlights: intricate arms, direction changes, scissors, kicks
level up: add wrist/free weights
level down: eliminate the bounce from single leg moves, keep direction changes forward
length: 50 min
props: mat, light weights
highlights: long arm combo, side + curtsey lunges, mat work to finish
level up: add wrist/free weights
level down: free arms, take leg series half time