 |  |  |  |
|---|---|---|---|
| 11/20 | 5/20 | 6/20 | 4/20 |
Ronda Ammons's Workouts
#1: DONE! 
H Flow
7.19.20
Rapattack
“Sweat Equity”
“Sweat Equity”
Coach Doc
12 min
#2: DONE! 
L Flow
7.17.20
Sweaty Flannel
"You're Alright"
"You're Alright"
Leanne Pedante
14 min
#3: DONE!
M Flow
9.24.20
Pool House
"Speedo Redo"
"Speedo Redo"
Raneir Pollard
17 min
#4: DONE!
H Flow
11.27.20
Monster
"Punk Rock is an Attitude"
"Punk Rock is an Attitude"
Leanne Pedante
23 min
#5: DONE! 
L Flow
1.27.21
Retrofit
"Flow: Getting Started"
"Flow: Getting Started"
Leanne Pedante
13 min
#6: not done yet
L Flow
1.27.21
The Drop
"Flow: Getting Started"
"Flow: Getting Started"
Raneir Pollard
16 min
#7: DONE! 
H Flow
12.11.20
Just Dance
"Turn Up"
"Turn Up"
Raneir Pollard
20 min
#8: DONE!
M Flow
3.09.21
Sweat Symphony
"The Four Seasons"
"The Four Seasons"
Coach Doc
20 min
#9: DONE!
H Flow
3.16.21
The Drop
"Beast Babe"
"Beast Babe"
Dwana Olsen
16 min
#10: not done yet
M Flow
3.27.21
Y2K Babyyy
"Jump Off Jam"
"Jump Off Jam"
Raneir Pollard
20 min
#11: not done yet
M Flow
4.08.21
Break Up Shape Up
“Sun Comes Up”
“Sun Comes Up”
Dwana Olsen
21 min
#12: not done yet
H Flow
5.14.21
Y2K Babyyy
"Take Up Space"
"Take Up Space"
Leanne Pedante
25 min
#13: DONE!
L Flow
6.02.21
Rock Boom Baby
"Sock Hop Heroes"
"Sock Hop Heroes"
Mark Harari
15 min
#14: not done yet
H Flow
7.02.21
Monster
"New School Rap"
"New School Rap"
Coach Doc
26 min
#15: not done yet
H Flow
7.13.21
Pros Only
"Thrash and Thrive"
"Thrash and Thrive"
Mark Harari
27 min
#16: not done yet
L Flow
7.24.21
Break Up Shape Up
"Better Now"
"Better Now"
Raneir Pollard
21 min
#17: DONE!
H Flow
8.16.21
Just Dance
"The 70s Remixed"
"The 70s Remixed"
Raneir Pollard
18 min
#18: DONE!
M Boxing
12.07.21
Pump, You Up 90s
"Pump It Up"
"Pump It Up"
Mark Harari
15 min
#19: not done yet
L Flow
12.04.21
Self Love
"You Are Worth It"
"You Are Worth It"
Dwana Olsen
20 min
#20: not done yet
M Flow
12.16.21
Guilty Pleasures
"Tween Dream"
"Tween Dream"
Raneir Pollard
18 min
#21: DONE!
H Flow
12.23.21
Just Dance
"Let’s Get Physical"
"Let’s Get Physical"
Leanne Pedante
18 min
#22: not done yet
L Flow
12.29.21
Pop Till You Punk
"Emo Pop Power"
"Emo Pop Power"
Mark Harari
21 min
#23: DONE!
H Boxing
1.12.22
Rapattack
"Tapping In"
"Tapping In"
Raneir Pollard
11 min
#24: DONE!
H Flow
1.21.22
Strut
"Rockin' My MP3"
"Rockin' My MP3"
Leanne Pedante
19 min
#25: DONE!
H Flow
1.28.22
Power
"A Call To Strength"
"A Call To Strength"
Dwana Olsen
15 min
#26: DONE!
M Boxing
5.20.22
Hip Hop You Don't Stop
"Shut 'em Down"
"Shut 'em Down"
Coach Doc
12 min
#27: DONE!
M Flow
5.16.22
Sweat Symphony
"Movement Masterpiece"
"Movement Masterpiece"
Dwana Olsen
18 min
#28: not done yet
L Boxing
9.10.22
Retrofit
"Be Straight Up"
"Be Straight Up"
Dwana Olsen
13 min
#29: not done yet
M Flow
8.23.22
Strut
"Make Your Move"
"Make Your Move"
Mark Harari
21 min
#30: not done yet
L Flow
9.05.22
Superfreak
"Lost in Disco"
"Lost in Disco"
Raneir Pollard
26 min
#31: not done yet
L Boxing
1.12.23
Pop Till You Drop
"Moves Like Swagger"
"Moves Like Swagger"
Raneir Pollard
13 min
#32: not done yet
L Flow
11.10.22
Rapattack
"Get To It!"
"Get To It!"
Coach Doc
21 min
#33: DONE!
L Flow
11.18.22
Rock Boom Baby
"Shimmy and Shuffle"
"Shimmy and Shuffle"
Coach Doc
11 min
#34: not done yet
M Boxing
12.19.22
Rap-ture
"Shake the Shade"
"Shake the Shade"
Mindy Lai
12 min
#35: not done yet
H Boxing
12.22.22
The Drop
"Lift Off"
"Lift Off"
Mark Harari
17 min
#36: not done yet
H Flow
12.28.22
Jazz It Up
"Goin' Up Swingin'"
"Goin' Up Swingin'"
Dwana Olsen
19 min
#37: not done yet
L Boxing
2.13.23
Nonstop K-Pop
"Keep Your Hands Up"
"Keep Your Hands Up"
Mindy Lai
16 min
#38: not done yet
L Boxing
2.27.23
Rap-ture
"It's a Vibe"
"It's a Vibe"
Raneir Pollard
11 min
#39: not done yet
M Boxing
2.17.23
Rock Boom Baby
"Jukebox Rock"
"Jukebox Rock"
Dwana Olsen
15 min
#40: not done yet
H Boxing
2.25.23
Break Stuff
"Instant Knockout"
"Instant Knockout"
Coach Doc
16 min
#41: not done yet
L Flow
4.19.23
Rapattack
"Pump Up, Jump Off"
"Pump Up, Jump Off"
Raneir Pollard
23 min
#42: not done yet
L Boxing
4.10.23
Prom Night
"Spike the Punchbowl"
"Spike the Punchbowl"
Raneir Pollard
15 min
#43: not done yet
H Boxing
4.29.23
Hair Brained
"Lightning in the Throttle"
"Lightning in the Throttle"
Dwana Olsen
16 min
#44: not done yet
L Boxing
5.15.23
Rock Hard
"Rock the Arena"
"Rock the Arena"
Dwana Olsen
18 min
#45: not done yet
H Boxing
5.20.23
Molten Rock
"Find Your Stomping Ground"
"Find Your Stomping Ground"
Mark Harari
17 min
#46: not done yet
M Flow
5.22.23
Paramore
Artist Series
Artist Series
Raneir Pollard
20 min
#47: not done yet
H Flow
5.26.23
Break Up Shape Up
"Be Strong & Move Along"
"Be Strong & Move Along"
Leanne Pedante
19 min
#48: not done yet
M Boxing
6.02.23
Retrofit
"Shout It Out"
"Shout It Out"
Mark Harari
14 min
#49: not done yet
L Boxing
5.25.23
Pump, You Up 90s
"Groove + Sweat"
"Groove + Sweat"
Raneir Pollard
18 min
#50: not done yet
M Boxing
7.28.23
Pump, You Up 90s
"Love in the Club"
"Love in the Club"
Mindy Lai
15 min
#51: not done yet
L Boxing
7.03.23
Rap-ture
"Hip Hop Hope"
"Hip Hop Hope"
Mark Harari
12 min
#52: not done yet
M Boxing
5.20.24
The Killers
Artist Series
Artist Series
Mark Harari
22 min
#53: not done yet
L Flow
8.25.23
Mood Booster
"Color Our Way Home"
"Color Our Way Home"
Dwana Olsen
19 min
#54: DONE!
L Flow
9.06.23
Muscle Meltdown
“Abs + Glutes”
“Abs + Glutes”
Mark Harari
16 min
#55: not done yet
L Boxing
9.26.23
Retrofit
"Synth-sational"
"Synth-sational"
Coach Doc
16 min
#56: not done yet
M Flow
9.04.23
Super Monster
"Beethoven's Fifth"
"Beethoven's Fifth"
Mark Harari
40 min
#57: DONE!
L Boxing
10.09.23
Rock The Classics
"Feel the Freedom"
"Feel the Freedom"
Dwana Olsen
15 min
#58: DONE!
L Flow
12.27.23
Nouveau Disco
"Don't Question"
"Don't Question"
Mark Harari
21 min
#59: DONE!
L Flow
11.13.23
Joy
"Spin On Soul"
"Spin On Soul"
Raneir Pollard
14 min
#60: not done yet
M Boxing
1.19.24
Summer
"Fun in the Summer Sun"
"Fun in the Summer Sun"
Leanne Pedante
15 min
#61: not done yet
M Boxing
3.01.24
Girl Power
"Be Great Today"
"Be Great Today"
Mark Harari
17 min
#62: not done yet
M Flow
1.15.24
Rap-ture
"The Best Of"
"The Best Of"
Raneir Pollard
17 min
#63: not done yet
L Flow
4.16.24
Rock The Classics
"All Right Now & Later"
"All Right Now & Later"
Dwana Olsen
21 min
#64: not done yet
H Boxing
12.01.23
Rap-ture
"Poppin' & Knockin'"
"Poppin' & Knockin'"
Mark Harari
12 min
#65: DONE!
H Flow
4.09.24
Guilty Pleasures
"Gleamy Dream"
"Gleamy Dream"
Raneir Pollard
19 min
#66: not done yet
M Boxing
7.05.24
Strut
"Sweeten Up Your Swagger"
"Sweeten Up Your Swagger"
Coach Doc
17 min
#67: not done yet
H Flow
7.15.24
Showdown
"High vs. Pros Only"
"High vs. Pros Only"
Team Supernatural
29 min
#68: not done yet
L Boxing
9.02.24
Monster
"Andale, Andale Athlete"
"Andale, Andale Athlete"
Coach Doc
27 min
#69: DONE!
M Flow
5.17.24
Rock Boom Baby
"Keep-a-Swingin'"
"Keep-a-Swingin'"
Coach Doc
16 min
#70: DONE!
M Boxing
5.30.24
A Call To Arms
"Ready for Lift Off"
"Ready for Lift Off"
Mindy Lai
16 min
#71: not done yet
H Flow
6.07.24
Sweat Symphony
"Vibrant Romantic"
"Vibrant Romantic"
Leanne Pedante
18 min
#72: not done yet
H Boxing
6.28.24
Retrofit
"It's a Win"
"It's a Win"
Coach Doc
17 min
#73: not done yet
H Boxing
10.07.24
Pros Only
"1 Foot in the Rave"
"1 Foot in the Rave"
Leanne Pedante
12 min
#74: not done yet
L Boxing
9.23.24
Strut
"Knock Out, Rock Out"
"Knock Out, Rock Out"
Mark Harari
22 min
#75: not done yet
L Flow
11.25.24
Monster
"Can't Fake the Funk"
"Can't Fake the Funk"
Raneir Pollard
36 min
#76: not done yet
L Flow
10.21.24
Game Time
"Legendary Rock"
"Legendary Rock"
Raneir Pollard
23 min
#77: not done yet
H Flow
12.16.24
Punk You
"Y2(pun)K"
"Y2(pun)K"
Leanne Pedante
19 min
#78: DONE!
H Boxing
1.06.25
Muscle Meltdown
“Arms + Glutes”
“Arms + Glutes”
Leanne Pedante
21 min
#79: not done yet
H Boxing
2.24.25
Pop Till You Punk
"Slow Burn Serendipity"
"Slow Burn Serendipity"
Mark Harari
17 min
#80: not done yet
M Boxing
3.17.25
Girl Power
"Rolling In Targets"
"Rolling In Targets"
Dwana Olsen
13 min
System Notes
Note added at 2025-09-09 03:30:04
- Workout disabled. We've removed Medium Flow 'Guilty Pleasures - "Rickrolled"' with Mark Harari and replaced it with Medium Flow 'Strut - "Make Your Move"' with Mark Harari.
Workout Table
| Name | Type | Intensity | Coach | Minutes | Date | Completed |
|---|---|---|---|---|---|---|
| Rapattack “Sweat Equity” | classic | High | Coach Doc | 12 | 7.19.20 | ️ |
| Sweaty Flannel "You're Alright" | classic | Low | Leanne Pedante | 14 | 7.17.20 | ️ |
| Pool House "Speedo Redo" | classic | Medium | Raneir Pollard | 17 | 9.24.20 | ️ |
| Monster "Punk Rock is an Attitude" | classic | High | Leanne Pedante | 23 | 11.27.20 | ️ |
| Retrofit "Flow: Getting Started" | classic | Low | Leanne Pedante | 13 | 1.27.21 | ️ |
| The Drop "Flow: Getting Started" | classic | Low | Raneir Pollard | 16 | 1.27.21 | |
| Just Dance "Turn Up" | classic | High | Raneir Pollard | 20 | 12.11.20 | ️ |
| Sweat Symphony "The Four Seasons" | classic | Medium | Coach Doc | 20 | 3.09.21 | ️ |
| The Drop "Beast Babe" | classic | High | Dwana Olsen | 16 | 3.16.21 | ️ |
| Y2K Babyyy "Jump Off Jam" | classic | Medium | Raneir Pollard | 20 | 3.27.21 | |
| Break Up Shape Up “Sun Comes Up” | classic | Medium | Dwana Olsen | 21 | 4.08.21 | |
| Y2K Babyyy "Take Up Space" | classic | High | Leanne Pedante | 25 | 5.14.21 | |
| Rock Boom Baby "Sock Hop Heroes" | classic | Low | Mark Harari | 15 | 6.02.21 | ️ |
| Monster "New School Rap" | classic | High | Coach Doc | 26 | 7.02.21 | |
| Pros Only "Thrash and Thrive" | classic | High | Mark Harari | 27 | 7.13.21 | |
| Break Up Shape Up "Better Now" | classic | Low | Raneir Pollard | 21 | 7.24.21 | |
| Just Dance "The 70s Remixed" | classic | High | Raneir Pollard | 18 | 8.16.21 | ️ |
| Pump, You Up 90s "Pump It Up" | boxing | Medium | Mark Harari | 15 | 12.07.21 | ️ |
| Self Love "You Are Worth It" | classic | Low | Dwana Olsen | 20 | 12.04.21 | |
| Guilty Pleasures "Tween Dream" | classic | Medium | Raneir Pollard | 18 | 12.16.21 | |
| Just Dance "Let’s Get Physical" | classic | High | Leanne Pedante | 18 | 12.23.21 | ️ |
| Pop Till You Punk "Emo Pop Power" | classic | Low | Mark Harari | 21 | 12.29.21 | |
| Rapattack "Tapping In" | boxing | High | Raneir Pollard | 11 | 1.12.22 | ️ |
| Strut "Rockin' My MP3" | classic | High | Leanne Pedante | 19 | 1.21.22 | ️ |
| Power "A Call To Strength" | classic | High | Dwana Olsen | 15 | 1.28.22 | ️ |
| Hip Hop You Don't Stop "Shut 'em Down" | boxing | Medium | Coach Doc | 12 | 5.20.22 | ️ |
| Sweat Symphony "Movement Masterpiece" | classic | Medium | Dwana Olsen | 18 | 5.16.22 | ️ |
| Retrofit "Be Straight Up" | boxing | Low | Dwana Olsen | 13 | 9.10.22 | |
| Strut "Make Your Move" | classic | Medium | Mark Harari | 21 | 8.23.22 | |
| Superfreak "Lost in Disco" | classic | Low | Raneir Pollard | 26 | 9.05.22 | |
| Pop Till You Drop "Moves Like Swagger" | boxing | Low | Raneir Pollard | 13 | 1.12.23 | |
| Rapattack "Get To It!" | classic | Low | Coach Doc | 21 | 11.10.22 | |
| Rock Boom Baby "Shimmy and Shuffle" | classic | Low | Coach Doc | 11 | 11.18.22 | ️ |
| Rap-ture "Shake the Shade" | boxing | Medium | Mindy Lai | 12 | 12.19.22 | |
| The Drop "Lift Off" | boxing | High | Mark Harari | 17 | 12.22.22 | |
| Jazz It Up "Goin' Up Swingin'" | classic | High | Dwana Olsen | 19 | 12.28.22 | |
| Nonstop K-Pop "Keep Your Hands Up" | boxing | Low | Mindy Lai | 16 | 2.13.23 | |
| Rap-ture "It's a Vibe" | boxing | Low | Raneir Pollard | 11 | 2.27.23 | |
| Rock Boom Baby "Jukebox Rock" | boxing | Medium | Dwana Olsen | 15 | 2.17.23 | |
| Break Stuff "Instant Knockout" | boxing | High | Coach Doc | 16 | 2.25.23 | |
| Rapattack "Pump Up, Jump Off" | classic | Low | Raneir Pollard | 23 | 4.19.23 | |
| Prom Night "Spike the Punchbowl" | boxing | Low | Raneir Pollard | 15 | 4.10.23 | |
| Hair Brained "Lightning in the Throttle" | boxing | High | Dwana Olsen | 16 | 4.29.23 | |
| Rock Hard "Rock the Arena" | boxing | Low | Dwana Olsen | 18 | 5.15.23 | |
| Molten Rock "Find Your Stomping Ground" | boxing | High | Mark Harari | 17 | 5.20.23 | |
| Paramore Artist Series | classic | Medium | Raneir Pollard | 20 | 5.22.23 | |
| Break Up Shape Up "Be Strong & Move Along" | classic | High | Leanne Pedante | 19 | 5.26.23 | |
| Retrofit "Shout It Out" | boxing | Medium | Mark Harari | 14 | 6.02.23 | |
| Pump, You Up 90s "Groove + Sweat" | boxing | Low | Raneir Pollard | 18 | 5.25.23 | |
| Pump, You Up 90s "Love in the Club" | boxing | Medium | Mindy Lai | 15 | 7.28.23 | |
| Rap-ture "Hip Hop Hope" | boxing | Low | Mark Harari | 12 | 7.03.23 | |
| The Killers Artist Series | boxing | Medium | Mark Harari | 22 | 5.20.24 | |
| Mood Booster "Color Our Way Home" | classic | Low | Dwana Olsen | 19 | 8.25.23 | |
| Muscle Meltdown “Abs + Glutes” | classic | Low | Mark Harari | 16 | 9.06.23 | ️ |
| Retrofit "Synth-sational" | boxing | Low | Coach Doc | 16 | 9.26.23 | |
| Super Monster "Beethoven's Fifth" | classic | Medium | Mark Harari | 40 | 9.04.23 | |
| Rock The Classics "Feel the Freedom" | boxing | Low | Dwana Olsen | 15 | 10.09.23 | ️ |
| Nouveau Disco "Don't Question" | classic | Low | Mark Harari | 21 | 12.27.23 | ️ |
| Joy "Spin On Soul" | classic | Low | Raneir Pollard | 14 | 11.13.23 | ️ |
| Summer "Fun in the Summer Sun" | boxing | Medium | Leanne Pedante | 15 | 1.19.24 | |
| Girl Power "Be Great Today" | boxing | Medium | Mark Harari | 17 | 3.01.24 | |
| Rap-ture "The Best Of" | classic | Medium | Raneir Pollard | 17 | 1.15.24 | |
| Rock The Classics "All Right Now & Later" | classic | Low | Dwana Olsen | 21 | 4.16.24 | |
| Rap-ture "Poppin' & Knockin'" | boxing | High | Mark Harari | 12 | 12.01.23 | |
| Guilty Pleasures "Gleamy Dream" | classic | High | Raneir Pollard | 19 | 4.09.24 | ️ |
| Strut "Sweeten Up Your Swagger" | boxing | Medium | Coach Doc | 17 | 7.05.24 | |
| Showdown "High vs. Pros Only" | classic | High | Team Supernatural | 29 | 7.15.24 | |
| Monster "Andale, Andale Athlete" | boxing | Low | Coach Doc | 27 | 9.02.24 | |
| Rock Boom Baby "Keep-a-Swingin'" | classic | Medium | Coach Doc | 16 | 5.17.24 | ️ |
| A Call To Arms "Ready for Lift Off" | boxing | Medium | Mindy Lai | 16 | 5.30.24 | ️ |
| Sweat Symphony "Vibrant Romantic" | classic | High | Leanne Pedante | 18 | 6.07.24 | |
| Retrofit "It's a Win" | boxing | High | Coach Doc | 17 | 6.28.24 | |
| Pros Only "1 Foot in the Rave" | boxing | High | Leanne Pedante | 12 | 10.07.24 | |
| Strut "Knock Out, Rock Out" | boxing | Low | Mark Harari | 22 | 9.23.24 | |
| Monster "Can't Fake the Funk" | classic | Low | Raneir Pollard | 36 | 11.25.24 | |
| Game Time "Legendary Rock" | classic | Low | Raneir Pollard | 23 | 10.21.24 | |
| Punk You "Y2(pun)K" | classic | High | Leanne Pedante | 19 | 12.16.24 | |
| Muscle Meltdown “Arms + Glutes” | boxing | High | Leanne Pedante | 21 | 1.06.25 | ️ |
| Pop Till You Punk "Slow Burn Serendipity" | boxing | High | Mark Harari | 17 | 2.24.25 | |
| Girl Power "Rolling In Targets" | boxing | Medium | Dwana Olsen | 13 | 3.17.25 |