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Mins

Stack a 5er onto your workout for an extra five minutes of core work, strength training, cardio, or mobility from your favorite Super Trainer or BODi instructor. You're already dressed and warmed up, so might as well get the extra credit! Add a 5er and compound your results!

Stack a 5er onto your workout for an extra five minutes.

Improve your flexibility with this gentle seated workout that focuses on stretching and mobility. Perfect for all fitness levels, these exercises help release tension, enhance range of motion, and leave you feeling refreshed and relaxed.

Seated 5er: Flexibility 

Build lower body strength with this seated workout that targets your legs, glutes, and core. Using only bodyweight, these exercises are perfect for boosting stability and toning your lower half without leaving your chair.

Seated 5er: Lower Body Strength 

Strengthen your upper body with this seated workout designed to target your arms, shoulders, and back—all from the comfort of a chair. Using light to moderate dumbbells, this session combines controlled movements and posture-focused exercises for maximum impact and minimal strain.

Seated 5er: Upper Body Strength

Nonstop barre-inspired 5er with three goals: to help you burn calories, elevate your cardiovascular fitness, and feel good!

Feel Good 5er: Cardio with Andrea Rogers

Perform this five-minute arms- and back-focused feel-good 5er after any workout or anytime you want to build more strength above the waist.

Feel Good 5er: Upper Body Challenge with Joel Freeman

Stack this core-focused 5er onto any workout to sculpt your abs and build total-body stability and power in just 5 minutes.

Core with Elise Joan

Seated 5er: Upper Body Strength 

Boost your upper-body pushing power with a 5er that targets the largest muscle in your arms—your triceps.

Triceps with Joel Freeman

Strengthen your body from the bottom up with a 5er that turns any workout into leg day.

Legs with Jared Sklar

This heart-pounding interval session lives up to its name, alternating 60-second max efforts with 15-second rests. Grab your water bottle and prepare to sweat. It’s go time.

Cycle: Power Minute with Jared Sklar

Sculpt a tighter, stronger, more shapely booty in this bodyweight 5er.

Glutes with Jenny Jaucian

Perform this quick cool-down after any BODi workout—whether you were on the bike or not—to help optimize your recovery and keep performing at your peak.

Cycle: Cool Down with Jenny Jaucian

Cycle: Cool Down with Taliah Mekki

Cycle: Power Minute with Taliah Mekki

Mins/Day

More weights. More reps. More sweat. MORE RESULTS.

Burn more fat and build more muscle with a simple but effective combination of classic weight training and fat-torching HIIT workouts. This is a total-body transformation program made for those who love to lift.

Weeks

Workouts

All Levels

LIIFT MORE

Consider this 5er your fast track to a six-pack. Targeted exercises and minimal rest will make sure you maximize the abs-sculpting benefits of every rep.

Core with Pearl Fu

Core with Jennifer Jacobs

Abs with Jericho McMatthews

Core with Christina LaGrega

Core with Jenny Jaucian

Core with Jenn Padilla

There are only three exercises in this floor-based 5er, but you'll perform them back-to-back four times for a fast, effective booty workout that will leave your backside firmer and stronger than ever.

Glutes with Jennifer Jacobs

Grab a resistance loop and perform the five exercises in this glutes-focused 5er to sculpt a tighter, stronger, more shapely booty.

BOOTi with Lacee Green

Grab a resistance loop and perform the four exercises in this glutes-focused 5er to sculpt a tighter, stronger, more shapely booty.

BOOTi with Lee Jimenez

Legs with Pearl Fu

Legs with Idalis Velazquez

Legs with Justin Flexen

Legs with Christina LaGrega

Legs with Eric Thomson

Legs with Dyan Tsiumis

Strengthen both sides of your arms with a comprehensive 5er that targets your bis and tris.

Arms with Joel Freeman

This targeted 5er proves that 5 minutes is all you need to arm yourself with eye-popping muscle.

Biceps with Eric Thomson

Triceps with Lee Jimenez

Triceps with Shaun Tubbs

Stack this 5er onto any workout to boost your calorie burn and strengthen the muscles surrounding two of the most important joints in your body.

Shoulders with Joel Freeman

Shoulders with Idalis Velazquez

Put your upper body to the test with a 5er that turns the push-up into the ultimate trial of strength and stamina. Your goal: Keep up with Megan and perform every rep with perfect form. Record how you do so you can track your progress each time you take this challenge.

Push-Up Challenge with Megan Davies

Grab a water bottle and prepare to sweat. The cardio moves in this high-intensity 5er will set your legs on fire as you burn fat all over. Were you able to keep up with Lacee Green without skipping a single rep? Record how you did so you can track your progress each time you take this challenge.

Tabata Challenge with Lacee Green

Nonstop for five minutes, three goals: to help you burn calories, elevate your cardiovascular fitness, and feel amazing.

Non-Stop Cardio with Justin Flexin

Non-Stop Cardio with Lacee Green

Turn any day into leg day with this quick, targeted workout from Lacee Green that hits every muscle below the waist.

Lower Body Challenge with Lacee Green

Crank up the good vibes as you get your sweat on with this quick dance session. Stack it onto any workout or click play anytime you want to burn calories while moving your body to fire beats.

Dance Break Jenn Padilla

Dance Break Jenny Jaucian

This meditation will help enhance your focus and intentionality, helping you act with greater clarity and purpose throughout your day.

Meditation for Focus with Bee Bosnak

This meditation will help you embrace gratitude and achieve greater peace and calm—even during challenging and stressful times.

Meditation for Gratitude with Bee Bosnak

Take five to sit peacefully and let the sound of Tibetan singing bowls reset your energetic vibration and calm your mind. All you need is you and a comfortable seat.

Calming the Mind with Dyan Tsiumis

Click play on this 5-minute stretch session to relieve tightness in your chest, back, shoulders, and neck. It's the perfect 5er for when your muscles need a little extra TLC.

Upper Body Stretch with Vytas Baskauskas

Upper Body Stretch with Lindsay Sudell

Ease tension and relieve tightness in your hips and hamstrings in just five minutes with this quick yoga-inspired 5er.

Lower Body Stretch with Vytas Baskauskas

Lower Body Stretch with Lindsay Sudell

Ease tension and soothe tired muscles from head to toe in just five minutes with this rejuvenating stretch session.

Total Body Stretch with Shantani Moore

Prioritize yourself with these 20 minute workouts.

Invest in 20 minutes of time for YOU to help sculpt muscle, dial-in the fat-burn, and focus on your top priority—your health.

Job 1

Lower Body Stretch with Shantani Moore

Upper Body Stretch with Shantani Moore

The stronger your grip, the faster your gains. Click play on this targeted resistance session to unlock greater performance every time you hit the weights.

Forearms: Grip Strength with Eric Thomson

If you have five minutes, you have all the time you need to complete this HIIT workout, which alternates 20-second work periods with 10-second recoveries. It’s called Tabata, and we promise you’ll feel the burn. Go crush it!

Cycle: Tabata with Eric Thomson

Embrace the burn as you conquer a series of increasingly challenging climbs. Remember, it’s only five minutes from start to finish, so hold nothing back. You got this!

Cycle: Rolling Hills with Jenny Jaucian

Forearms: Grip Strength with Justin Flexen

Cycle: Tabata with Justin Flexen

Core Shred with Shaun T

No-Impact, just 4 days a week. (Great with The 4 Week Gut Protocol)

No-impact, 30 min. a day, just 4 days a week with amazing results for every body! It’s easy on the joints and great for the gut when used with The 4 Week Gut Protocol.

4 Weeks for Every Body

See sustainable results, reduce stress, and fall in love with fitness!

FIRE AND FLOW alternates strength and cardio days with low-impact body-shaping recovery days to help you achieve the results you want, while helping you relax and reduce stress.

FIRE AND FLOW

Core with Joel Freeman

Abs with Autumn Calabrese

Core with Justin Flexen

Core with Shaun Tubbs

Glutes with Pearl Fu

BOOTi with Autumn Calabrese

BOOTi with Jenn Padilla

Grab your dumbbells and perform the four exercises in this glutes-focused 5er to sculpt a tighter, stronger, more shapely booty.

BOOTi with Monique Bell

BOOTi with Jenny Jaucian

BOOTi with Megan Davies

Hit the accelerator on your lower-body strength gains by performing this legs-focused 5er after any workout.

Legs with Jenn Padilla

Arms with Jennifer Jacobs

Arms with Christina LaGrega

Biceps with Joel Freeman

Biceps with Lee Jimenez

Triceps with Eric Thomson

Shoulders with Monique Bell

Shoulders with Jenny Jaucian

Shoulders with Eric Thomson

Target every muscle from your glutes to your traps with this core-focused 5er. Are you able to complete every rep of every plank variation with perfect form? Record your results so you can track your progress every time you take the challenge.

Plank Challenge with Joel Freeman

Cardio Challenge with Justin Flexen

Reduce tension from your mind and body with a guided meditation that will help you let go of the thoughts, feelings, and habits that are holding you back

Release & Let It Go with Allison Tibbs

Close your eyes and breathe deeply as you listen to the sound of the singing bowl to focus your mind and reconnect with yourself in this grounding guided meditation.

Rejuvenate the Mind with Shantani Moore

Upper Body Stretch with Elise Joan

Upper Body Stretch with Briana Masson

Ease tension and relieve tightness in your hips, hamstrings, and calves in just five minutes with this quick yoga-inspired 5er.

Lower Body Stretch with Elise Joan

Lower Body Stretch with Dyan Tsiumis

Lower Body Stretch with Jericho McMatthews

Ease tension and soothe tired muscles from head to toe in just five minutes with this rejuvenating stretch session from Super Trainer Megan Davies.

Total Body Stretch with Megan Davies

Abs with Chelsea Hill

Core with Briana Masson

Abs with Megan Davies

Core with Jericho McMatthews

Glutes with Allison Tibbs

Grab your dumbbells and perform the five exercises in this glutes-focused 5er to sculpt a tighter, stronger, more shapely booty.

BOOTi with Chelsea Hill

BOOTi with Joel Freeman

Legs with Lacee Green

Strengthen both sides of your arms with a comprehensive 5er that targets your upper body.

Arms with Jericho McMatthews

Arms with Monique Bell

Arms with Chelsea Hill

Arms with Justin Flexin

Biceps with Jenny Jaucian

Triceps with Megan Davies

Plank Challenge with Idalis Velazquez

Plank Challenge with Justin Flexin

Perform this five-minute arms and back focused 5er after any workout or any time you want to build more strength above the waist.

Upper Body Challenge with Lacee Green

Grab a water bottle and prepare to sweat. The cardio moves in this high-intensity 5er will set your legs on fire as you burn fat all over. Were you able to keep up without skipping a single rep? Record how you did so you can track your progress each time you take this challenge.

Tabata Challenge with Shantani Moore

Grab a water bottle and prepare to sweat. The cardio moves in this high-intensity 5er will set your legs on fire as you burn fat all over. Were you able to keep up with Jenny Jaucian without skipping a single rep? Record how you did so you can track your progress each time you take this challenge.

Tabata Challenge with Jenny Jaucian

Grab a water bottle and prepare to sweat. The cardio moves in this high-intensity 5er will set your legs on fire as you burn fat all over. Were you able to keep up with Taliah Mekki without skipping a single rep? Record how you did so you can track your progress each time you take this challenge.

Tabata Challenge with Taliah Mekki

Cardio Challenge with Shaun Tubbs

Your quads will be on fire by the time you complete this lower-body challenge, which tests your strength and stamina as much as it helps you build them. Do you have what it takes to match Autumn Calabrese rep-for-rep? Record your weights and performance, and try to level up every time you click play.

Squat Challenge with Autumn Calabrese

Your quads will be on fire by the time you complete this lower-body challenge, which tests your strength and stamina as much as it helps you build them. Do you have what it takes to match Elise Joan rep-for-rep? Record your weights and performance, and try to level up every time you click play.

Glutes Challenge with Elise Joan

Your quads will be on fire by the time you complete this lower-body challenge, which tests your strength and stamina as much as it helps you build them. Do you have what it takes to match Jericho McMatthews rep-for-rep? Record your weights and performance, and try to level up every time you click play.

Glutes Challenge with Jericho McMatthews

This meditation will help you quiet your mind and release physical tension, allowing you to think and act with greater focus, clarity, and energy.

Meditation for Stress with Bee Bosnak

This meditation will help you look at things with a balanced perspective. You'll learn how to respond with ease to difficult moments and embrace your intuitive self.

Meditation for Mindfulness with Bee Bosnak

Sound Meditation for Grounding with Dyan Tsiumis

Press play on this soothing sound meditation whenever you need to focus your mind, find your calm, and open your heart and awareness. Five minutes is all it takes to rediscover your inner peace.

Sound Meditation for Heart Opening with Dyan Tsiumis

Use these five minutes to tap into your heart space. The sound of Tibetan bowls will help retune your body and restore your focus on loving yourself.

Cultivating Self-Love with Dyan Tsiumis

Upper Body Stretch with Taliah Mekki

Click play on this 5er to relieve tightness in your chest, back, shoulders, and neck with five minutes of targeted stretching.

Upper Body Stretch with Jenn Padilla

Upper Body Stretch with Jericho McMatthews

Lower Body Stretch with Briana Masson

Lower Body Stretch with Megan Davies

Lower Body Stretch with Taliah Mekki

Total Body Stretch with Allison Tibbs

Biceps with Lacee Green

Shoulders with Lacee Green

Prime your body for action in 5 minutes with this low-intensity ride. The warmer your muscles are going into a workout, the better your performance will be.