 |  |  |  |
|---|---|---|---|
| 12/20 | 6/20 | 5/20 | 5/20 |
Sarah Hall's Workouts
#1: DONE! 
M Flow
6.01.20
Sweaty Flannel
"Debut"
"Debut"
Leanne Pedante
17 min
#2: DONE!
M Flow
7.06.20
Just Dance
"Debut"
"Debut"
Leanne Pedante
14 min
#3: not done yet
M Flow
7.02.20
Skinny Jeans and Ripped Seams
"Irresistible"
"Irresistible"
Raneir Pollard
26 min
#4: DONE! 
M Flow
8.24.20
Hip Hop You Don't Stop
"Other People’s Power"
"Other People’s Power"
Coach Doc
15 min
#5: not done yet
M Flow
8.17.20
Sweat Symphony
"Debut"
"Debut"
Leanne Pedante
22 min
#6: not done yet
M Flow
9.02.20
Resilience
"Kat's Journey"
"Kat's Journey"
Leanne Pedante
20 min
#7: not done yet
M Flow
11.23.20
Pump, You Up 90s
"Feel The Noise"
"Feel The Noise"
Raneir Pollard
26 min
#8: not done yet
M Flow
1.19.21
Retrofit
"Just Commit"
"Just Commit"
Dwana Olsen
23 min
#9: DONE! 
M Flow
12.31.20
Just Dance
"New Year's Eve"
"New Year's Eve"
Raneir Pollard
16 min
#10: not done yet
M Flow
2.22.21
Hip Hop You Don't Stop
"Legendary"
"Legendary"
Coach Doc
17 min
#11: not done yet
M Flow
3.17.21
Sea Shanties
Mark Harari
17 min
#12: DONE!
M Flow
4.29.21
Pop Till You Punk
"Mallrats"
"Mallrats"
Leanne Pedante
15 min
#13: not done yet
M Flow
5.05.21
Fuego
“Feel The Beat”
“Feel The Beat”
Coach Doc
18 min
#14: not done yet
M Flow
5.07.21
Hip Hop You Don't Stop
"Take the Mic"
"Take the Mic"
Coach Doc
20 min
#15: DONE!
M Flow
5.24.21
Glutacious
"Burnin' Up"
"Burnin' Up"
Raneir Pollard
16 min
#16: not done yet
M Flow
5.27.21
Sweaty Flannel
"Ninetiesness"
"Ninetiesness"
Leanne Pedante
26 min
#17: not done yet
M Flow
6.17.21
Pop Till You Drop
"Packed with Pride"
"Packed with Pride"
Dwana Olsen
19 min
#18: DONE! 
M Flow
7.05.21
Cover Lover
"Glam Rock Redo"
"Glam Rock Redo"
Mark Harari
16 min
#19: not done yet
M Flow
7.08.21
Mood Booster
"Unbridled Optimism"
"Unbridled Optimism"
Dwana Olsen
23 min
#20: DONE!
M Flow
8.09.21
Prom Night
"Rock, Sock Hop N’ Roll"
"Rock, Sock Hop N’ Roll"
Mark Harari
16 min
#21: not done yet
M Flow
8.31.21
Rap-ture
"Melodic Motivation"
"Melodic Motivation"
Leanne Pedante
13 min
#22: not done yet
M Flow
9.09.21
Rock The Ages
"Kiss This!"
"Kiss This!"
Mark Harari
24 min
#23: not done yet
M Flow
8.26.21
Girl Power
"I Think, Therefore, I Am"
"I Think, Therefore, I Am"
Dwana Olsen
19 min
#24: DONE!
M Flow
10.25.21
The Drop
"Bass Meditation"
"Bass Meditation"
Leanne Pedante
23 min
#25: not done yet
M Flow
9.23.21
Molten Rock
"Somebody Told Me"
"Somebody Told Me"
Raneir Pollard
16 min
#26: not done yet
M Flow
11.25.21
Gratitude
"Sweet Sounds"
"Sweet Sounds"
Dwana Olsen
20 min
#27: not done yet
M Flow
12.24.21
Pop Till You Drop
"Future Nostalgia"
"Future Nostalgia"
Raneir Pollard
20 min
#28: not done yet
M Flow
11.20.21
Self Love
"Love Thang"
"Love Thang"
Raneir Pollard
20 min
#29: not done yet
M Flow
12.11.21
Self Love
"Get After It"
"Get After It"
Mark Harari
23 min
#30: not done yet
M Flow
12.20.21
Sweat Symphony
"Swan Lake"
"Swan Lake"
Raneir Pollard
27 min
#31: DONE!
M Flow
1.24.22
Disney Hits
"Debut"
"Debut"
Raneir Pollard
19 min
#32: not done yet
M Flow
2.17.22
Skinny Jeans and Ripped Seams
"Indie Dreamers"
"Indie Dreamers"
Leanne Pedante
20 min
#33: DONE!
M Flow
3.03.22
Monster
"Get Your Life!"
"Get Your Life!"
Raneir Pollard
30 min
#34: DONE!
M Flow
3.14.22
Take The Stage
"Grit"
"Grit"
Leanne Pedante
19 min
#35: not done yet
M Flow
3.01.22
Power
"I Am Confident"
"I Am Confident"
Leanne Pedante
17 min
#36: DONE!
M Flow
6.01.22
Power
"Look Up to The Skies"
"Look Up to The Skies"
Leanne Pedante
23 min
#37: not done yet
M Flow
7.08.22
Girl Power
"Pixie Cut Strut"
"Pixie Cut Strut"
Leanne Pedante
13 min
#38: DONE!
M Flow
6.30.22
Self Love
"Supernatural Supermodel"
"Supernatural Supermodel"
Shea Couleé
24 min
#39: DONE!
M Flow
8.03.22
Retrofit
"No Walls Between"
"No Walls Between"
Dwana Olsen
24 min
#40: DONE!
M Flow
8.18.22
Broken Dreams Team
"We're Going Up"
"We're Going Up"
Leanne Pedante
23 min
#41: not done yet
M Flow
9.29.22
Fuego
"Familia y Fiesta"
"Familia y Fiesta"
Raneir Pollard
21 min
#42: DONE!
M Flow
10.27.22
Cover Lover
"Rock Revamp"
"Rock Revamp"
Dwana Olsen
21 min
#43: not done yet
M Flow
11.08.22
Game Time
"Feel the Crowd Noise"
"Feel the Crowd Noise"
Mark Harari
19 min
#44: DONE!
M Flow
11.17.22
Fresh Finds
"Young & Free"
"Young & Free"
Raneir Pollard
18 min
#45: not done yet
M Flow
12.29.22
Rock The Classics
"Start and Don't Stop"
"Start and Don't Stop"
Coach Doc
18 min
#46: not done yet
M Flow
1.07.23
Molten Rock
"Aughts Anthems"
"Aughts Anthems"
Leanne Pedante
17 min
#47: not done yet
M Flow
3.15.23
Broken Dreams Team
"Edge of Possibility"
"Edge of Possibility"
Leanne Pedante
19 min
#48: DONE!
M Flow
2.21.23
Jason Derulo
Artist Series
Artist Series
Dwana Olsen
16 min
#49: not done yet
M Flow
2.28.23
Superfreak
"Super-Smooth Soul"
"Super-Smooth Soul"
Mark Harari
16 min
#50: DONE!
M Flow
4.17.23
Tiësto
Artist Series
Artist Series
Raneir Pollard
17 min
#51: not done yet
M Flow
4.27.23
Pump, You Up 90s
"Rockin' and Rollin' 90s"
"Rockin' and Rollin' 90s"
Mark Harari
19 min
#52: not done yet
M Flow
4.20.23
Game Time
"Rock n' Rip"
"Rock n' Rip"
Coach Doc
20 min
#53: not done yet
M Flow
6.01.23
Just Dance
"Ride the Rhythm"
"Ride the Rhythm"
Coach Doc
19 min
#54: not done yet
M Flow
6.14.23
Rock The Classics
"Rock + Recharge"
"Rock + Recharge"
Dwana Olsen
17 min
#55: not done yet
M Flow
7.03.23
Freedom Rock
"Let the Good Times Rock 'N' Roll"
"Let the Good Times Rock 'N' Roll"
Dwana Olsen
17 min
#56: not done yet
M Flow
10.02.23
Mood Booster
"Soulful Shake"
"Soulful Shake"
Raneir Pollard
19 min
#57: not done yet
M Flow
7.27.23
Rap-ture
"Out Here to Be Seen"
"Out Here to Be Seen"
Raneir Pollard
18 min
#58: not done yet
M Flow
6.21.23
Got Soul
"Always Ascending"
"Always Ascending"
Coach Doc
15 min
#59: not done yet
M Flow
7.22.23
Hair Brained
"Your Way Home"
"Your Way Home"
Coach Doc
17 min
#60: not done yet
M Flow
8.14.23
Disney Hits
"Princess Power"
"Princess Power"
Dwana Olsen
21 min
#61: DONE!
M Flow
9.14.23
Rock Hard
"Merciless"
"Merciless"
Mark Harari
21 min
#62: not done yet
M Flow
8.31.23
Pop Till You Punk
"Alternative Anthems"
"Alternative Anthems"
Raneir Pollard
19 min
#63: DONE!
M Flow
9.18.23
Monster
"The Heat is On"
"The Heat is On"
Coach Doc
27 min
#64: DONE!
M Flow
3.19.24
The Drop
"Bass in Ya Face"
"Bass in Ya Face"
Coach Doc
17 min
#65: DONE!
M Flow
5.06.24
Retrofit
"Wired On New Wave"
"Wired On New Wave"
Raneir Pollard
17 min
#66: not done yet
M Flow
10.16.23
Post Malone
Artist Series
Artist Series
Raneir Pollard
20 min
#67: not done yet
M Flow
1.04.24
Shower Songs
"Roaring Away"
"Roaring Away"
Mark Harari
19 min
#68: not done yet
M Flow
2.12.24
Glutacious
"#glutePOWER"
"#glutePOWER"
Dwana Olsen
22 min
#69: not done yet
M Flow
7.12.24
Rapattack
"Crunk Dunk"
"Crunk Dunk"
Coach Doc
17 min
#70: not done yet
M Flow
1.29.24
Y2K Babyyy
"Boss Moves"
"Boss Moves"
Raneir Pollard
17 min
#71: not done yet
M Flow
5.31.24
Retrofit
"Lovesick at Heart"
"Lovesick at Heart"
Dwana Olsen
17 min
#72: not done yet
M Flow
7.22.24
Hoedown Throwdown
"Flowin' My Life Away"
"Flowin' My Life Away"
Mark Harari
15 min
#73: DONE!
M Flow
8.05.24
Sweat Symphony
"Classical Crossover: Anthemic + Epic"
"Classical Crossover: Anthemic + Epic"
Leanne Pedante
14 min
#74: DONE!
M Flow
5.30.24
Rock The Ages
"Feel It All"
"Feel It All"
Leanne Pedante
22 min
#75: not done yet
M Flow
10.21.24
Red Hot Chili Peppers
Artist Series
Artist Series
Dwana Olsen
26 min
#76: DONE!
M Flow
10.28.24
Pump, You Up 90s
"Distortion Immersion"
"Distortion Immersion"
Coach Doc
13 min
#77: DONE!
M Flow
12.16.24
Smooth Sailing
"Waves of Love"
"Waves of Love"
Mark Harari
16 min
#78: not done yet
M Flow
11.04.24
Mood Booster
"Sweat, Smile, Repeat"
"Sweat, Smile, Repeat"
Dwana Olsen
21 min
#79: not done yet
M Flow
12.02.24
Rapattack
"Motivation In Motion"
"Motivation In Motion"
Raneir Pollard
17 min
#80: not done yet
M Flow
12.30.24
Rock The Classics
"No Raining on This Parade"
"No Raining on This Parade"
Coach Doc
17 min
System Notes
Note added at 2025-07-08 03:30:03
- Workout disabled. We've removed Medium Flow 'Cover Lover - "Classics Made New"' with Raneir Pollard and replaced it with Medium Flow 'Retrofit - "Just Commit"' with Dwana Olsen.
Note added at 2025-07-09 03:30:04
- Workout disabled. We've removed Medium Flow 'Power - "Heartwrench"' with Leanne Pedante and replaced it with Medium Flow 'Mood Booster - "Sweat, Smile, Repeat"' with Dwana Olsen.
Workout Table
| Name | Type | Intensity | Coach | Minutes | Date | Completed |
|---|---|---|---|---|---|---|
| Sweaty Flannel "Debut" | classic | Medium | Leanne Pedante | 17 | 6.01.20 | ️ |
| Just Dance "Debut" | classic | Medium | Leanne Pedante | 14 | 7.06.20 | ️ |
| Skinny Jeans and Ripped Seams "Irresistible" | classic | Medium | Raneir Pollard | 26 | 7.02.20 | |
| Hip Hop You Don't Stop "Other People’s Power" | classic | Medium | Coach Doc | 15 | 8.24.20 | ️ |
| Sweat Symphony "Debut" | classic | Medium | Leanne Pedante | 22 | 8.17.20 | |
| Resilience "Kat's Journey" | classic | Medium | Leanne Pedante | 20 | 9.02.20 | |
| Pump, You Up 90s "Feel The Noise" | classic | Medium | Raneir Pollard | 26 | 11.23.20 | |
| Retrofit "Just Commit" | classic | Medium | Dwana Olsen | 23 | 1.19.21 | |
| Just Dance "New Year's Eve" | classic | Medium | Raneir Pollard | 16 | 12.31.20 | ️ |
| Hip Hop You Don't Stop "Legendary" | classic | Medium | Coach Doc | 17 | 2.22.21 | |
| Sea Shanties | classic | Medium | Mark Harari | 17 | 3.17.21 | |
| Pop Till You Punk "Mallrats" | classic | Medium | Leanne Pedante | 15 | 4.29.21 | ️ |
| Fuego “Feel The Beat” | classic | Medium | Coach Doc | 18 | 5.05.21 | |
| Hip Hop You Don't Stop "Take the Mic" | classic | Medium | Coach Doc | 20 | 5.07.21 | |
| Glutacious "Burnin' Up" | classic | Medium | Raneir Pollard | 16 | 5.24.21 | ️ |
| Sweaty Flannel "Ninetiesness" | classic | Medium | Leanne Pedante | 26 | 5.27.21 | |
| Pop Till You Drop "Packed with Pride" | classic | Medium | Dwana Olsen | 19 | 6.17.21 | |
| Cover Lover "Glam Rock Redo" | classic | Medium | Mark Harari | 16 | 7.05.21 | ️ |
| Mood Booster "Unbridled Optimism" | classic | Medium | Dwana Olsen | 23 | 7.08.21 | |
| Prom Night "Rock, Sock Hop N’ Roll" | classic | Medium | Mark Harari | 16 | 8.09.21 | ️ |
| Rap-ture "Melodic Motivation" | classic | Medium | Leanne Pedante | 13 | 8.31.21 | |
| Rock The Ages "Kiss This!" | classic | Medium | Mark Harari | 24 | 9.09.21 | |
| Girl Power "I Think, Therefore, I Am" | classic | Medium | Dwana Olsen | 19 | 8.26.21 | |
| The Drop "Bass Meditation" | classic | Medium | Leanne Pedante | 23 | 10.25.21 | ️ |
| Molten Rock "Somebody Told Me" | classic | Medium | Raneir Pollard | 16 | 9.23.21 | |
| Gratitude "Sweet Sounds" | classic | Medium | Dwana Olsen | 20 | 11.25.21 | |
| Pop Till You Drop "Future Nostalgia" | classic | Medium | Raneir Pollard | 20 | 12.24.21 | |
| Self Love "Love Thang" | classic | Medium | Raneir Pollard | 20 | 11.20.21 | |
| Self Love "Get After It" | classic | Medium | Mark Harari | 23 | 12.11.21 | |
| Sweat Symphony "Swan Lake" | classic | Medium | Raneir Pollard | 27 | 12.20.21 | |
| Disney Hits "Debut" | classic | Medium | Raneir Pollard | 19 | 1.24.22 | ️ |
| Skinny Jeans and Ripped Seams "Indie Dreamers" | classic | Medium | Leanne Pedante | 20 | 2.17.22 | |
| Monster "Get Your Life!" | classic | Medium | Raneir Pollard | 30 | 3.03.22 | ️ |
| Take The Stage "Grit" | classic | Medium | Leanne Pedante | 19 | 3.14.22 | ️ |
| Power "I Am Confident" | classic | Medium | Leanne Pedante | 17 | 3.01.22 | |
| Power "Look Up to The Skies" | classic | Medium | Leanne Pedante | 23 | 6.01.22 | ️ |
| Girl Power "Pixie Cut Strut" | classic | Medium | Leanne Pedante | 13 | 7.08.22 | |
| Self Love "Supernatural Supermodel" | classic | Medium | Shea Couleé | 24 | 6.30.22 | ️ |
| Retrofit "No Walls Between" | classic | Medium | Dwana Olsen | 24 | 8.03.22 | ️ |
| Broken Dreams Team "We're Going Up" | classic | Medium | Leanne Pedante | 23 | 8.18.22 | ️ |
| Fuego "Familia y Fiesta" | classic | Medium | Raneir Pollard | 21 | 9.29.22 | |
| Cover Lover "Rock Revamp" | classic | Medium | Dwana Olsen | 21 | 10.27.22 | ️ |
| Game Time "Feel the Crowd Noise" | classic | Medium | Mark Harari | 19 | 11.08.22 | |
| Fresh Finds "Young & Free" | classic | Medium | Raneir Pollard | 18 | 11.17.22 | ️ |
| Rock The Classics "Start and Don't Stop" | classic | Medium | Coach Doc | 18 | 12.29.22 | |
| Molten Rock "Aughts Anthems" | classic | Medium | Leanne Pedante | 17 | 1.07.23 | |
| Broken Dreams Team "Edge of Possibility" | classic | Medium | Leanne Pedante | 19 | 3.15.23 | |
| Jason Derulo Artist Series | classic | Medium | Dwana Olsen | 16 | 2.21.23 | ️ |
| Superfreak "Super-Smooth Soul" | classic | Medium | Mark Harari | 16 | 2.28.23 | |
| Tiësto Artist Series | classic | Medium | Raneir Pollard | 17 | 4.17.23 | ️ |
| Pump, You Up 90s "Rockin' and Rollin' 90s" | classic | Medium | Mark Harari | 19 | 4.27.23 | |
| Game Time "Rock n' Rip" | classic | Medium | Coach Doc | 20 | 4.20.23 | |
| Just Dance "Ride the Rhythm" | classic | Medium | Coach Doc | 19 | 6.01.23 | |
| Rock The Classics "Rock + Recharge" | classic | Medium | Dwana Olsen | 17 | 6.14.23 | |
| Freedom Rock "Let the Good Times Rock 'N' Roll" | classic | Medium | Dwana Olsen | 17 | 7.03.23 | |
| Mood Booster "Soulful Shake" | classic | Medium | Raneir Pollard | 19 | 10.02.23 | |
| Rap-ture "Out Here to Be Seen" | classic | Medium | Raneir Pollard | 18 | 7.27.23 | |
| Got Soul "Always Ascending" | classic | Medium | Coach Doc | 15 | 6.21.23 | |
| Hair Brained "Your Way Home" | classic | Medium | Coach Doc | 17 | 7.22.23 | |
| Disney Hits "Princess Power" | classic | Medium | Dwana Olsen | 21 | 8.14.23 | |
| Rock Hard "Merciless" | classic | Medium | Mark Harari | 21 | 9.14.23 | ️ |
| Pop Till You Punk "Alternative Anthems" | classic | Medium | Raneir Pollard | 19 | 8.31.23 | |
| Monster "The Heat is On" | classic | Medium | Coach Doc | 27 | 9.18.23 | ️ |
| The Drop "Bass in Ya Face" | classic | Medium | Coach Doc | 17 | 3.19.24 | ️ |
| Retrofit "Wired On New Wave" | classic | Medium | Raneir Pollard | 17 | 5.06.24 | ️ |
| Post Malone Artist Series | classic | Medium | Raneir Pollard | 20 | 10.16.23 | |
| Shower Songs "Roaring Away" | classic | Medium | Mark Harari | 19 | 1.04.24 | |
| Glutacious "#glutePOWER" | classic | Medium | Dwana Olsen | 22 | 2.12.24 | |
| Rapattack "Crunk Dunk" | classic | Medium | Coach Doc | 17 | 7.12.24 | |
| Y2K Babyyy "Boss Moves" | classic | Medium | Raneir Pollard | 17 | 1.29.24 | |
| Retrofit "Lovesick at Heart" | classic | Medium | Dwana Olsen | 17 | 5.31.24 | |
| Hoedown Throwdown "Flowin' My Life Away" | classic | Medium | Mark Harari | 15 | 7.22.24 | |
| Sweat Symphony "Classical Crossover: Anthemic + Epic" | classic | Medium | Leanne Pedante | 14 | 8.05.24 | ️ |
| Rock The Ages "Feel It All" | classic | Medium | Leanne Pedante | 22 | 5.30.24 | ️ |
| Red Hot Chili Peppers Artist Series | classic | Medium | Dwana Olsen | 26 | 10.21.24 | |
| Pump, You Up 90s "Distortion Immersion" | classic | Medium | Coach Doc | 13 | 10.28.24 | ️ |
| Smooth Sailing "Waves of Love" | classic | Medium | Mark Harari | 16 | 12.16.24 | ️ |
| Mood Booster "Sweat, Smile, Repeat" | classic | Medium | Dwana Olsen | 21 | 11.04.24 | |
| Rapattack "Motivation In Motion" | classic | Medium | Raneir Pollard | 17 | 12.02.24 | |
| Rock The Classics "No Raining on This Parade" | classic | Medium | Coach Doc | 17 | 12.30.24 |