 |  |  |  |
|---|---|---|---|
| 3/20 | 2/20 | 3/20 | 3/20 |
Sandy Kowalski Jones's Workouts
#1: not done yet
M Flow
5.15.20
Freedom Rock
"Debut"
"Debut"
Leanne Pedante
25 min
#2: DONE! 
M Flow
7.13.20
Pump, You Up 90s
"Turn on, Tone in"
"Turn on, Tone in"
Leanne Pedante
16 min
#3: not done yet
H Flow
8.07.20
Summer
"Debut"
"Debut"
Raneir Pollard
19 min
#4: not done yet
M Flow
8.26.20
Hoedown Throwdown
"Debut"
"Debut"
Leanne Pedante
15 min
#5: not done yet
L Flow
9.05.20
Power
"Breathe Fire"
"Breathe Fire"
Coach Doc
17 min
#6: not done yet
L Flow
9.12.20
Strut
"Graceful"
"Graceful"
Coach Doc
13 min
#7: not done yet
H Flow
11.17.20
The Drop
“Me, Myself & I”
“Me, Myself & I”
Leanne Pedante
20 min
#8: not done yet
L Flow
11.26.20
Gratitude
"Debut"
"Debut"
Coach Doc
19 min
#9: DONE!
H Flow
2.10.21
The Drop
"Afrovibe"
"Afrovibe"
Raneir Pollard
11 min
#10: not done yet
H Flow
3.19.21
Monster
"Motor Runnin"
"Motor Runnin"
Coach Doc
34 min
#11: not done yet
M Flow
4.12.21
Mighty Musicals
"Debut"
"Debut"
Raneir Pollard
25 min
#12: not done yet
M Flow
6.22.21
Strut
"Let Your Freak Flag Fly"
"Let Your Freak Flag Fly"
Leanne Pedante
24 min
#13: not done yet
H Flow
8.03.21
Freedom Rock
"Sun Kissed '70s"
"Sun Kissed '70s"
Leanne Pedante
19 min
#14: not done yet
M Flow
11.15.21
Pop Till You Drop
"Listen & Glisten"
"Listen & Glisten"
Raneir Pollard
21 min
#15: not done yet
M Flow
10.28.21
Rock The Ages
"Root 'N Roll"
"Root 'N Roll"
Coach Doc
24 min
#16: not done yet
L Flow
11.13.21
Freedom Rock
"The Bright Side"
"The Bright Side"
Mark Harari
19 min
#17: not done yet
M Flow
11.25.21
Gratitude
"Sweet Sounds"
"Sweet Sounds"
Dwana Olsen
20 min
#18: DONE!
L Boxing
11.01.21
Power
"Glory"
"Glory"
Coach Doc
13 min
#19: DONE! 
L Boxing
11.29.21
Freedom Rock
"Rock Slip n' Roll"
"Rock Slip n' Roll"
Coach Doc
12 min
#20: not done yet
M Boxing
11.23.21
Rapattack
"Flexicution"
"Flexicution"
Raneir Pollard
14 min
#21: not done yet
M Flow
12.11.21
Self Love
"Get After It"
"Get After It"
Mark Harari
23 min
#22: not done yet
H Boxing
12.15.21
Rock Hard
"Boom Boom Blast"
"Boom Boom Blast"
Mark Harari
14 min
#23: not done yet
H Flow
1.25.22
Pop Till You Drop
"Bulletproof"
"Bulletproof"
Leanne Pedante
19 min
#24: not done yet
H Boxing
3.26.22
Rock Hard
"Break to Breathe"
"Break to Breathe"
Coach Doc
12 min
#25: not done yet
L Boxing
4.05.22
Freedom Rock
"Start It Up!"
"Start It Up!"
Leanne Pedante
12 min
#26: not done yet
H Flow
4.26.22
Broken Dreams Team
"Rock It All Away"
"Rock It All Away"
Leanne Pedante
13 min
#27: not done yet
H Flow
4.29.22
Break Stuff
"For Ü"
"For Ü"
Leanne Pedante
21 min
#28: not done yet
M Flow
5.16.22
Sweat Symphony
"Movement Masterpiece"
"Movement Masterpiece"
Dwana Olsen
18 min
#29: not done yet
L Flow
5.21.22
Broken Dreams Team
"Dream It Like You Mean It"
"Dream It Like You Mean It"
Mark Harari
21 min
#30: not done yet
M Flow
6.01.22
Power
"Look Up to The Skies"
"Look Up to The Skies"
Leanne Pedante
23 min
#31: not done yet
H Boxing
6.13.22
Just Dance
"Box to the Beat"
"Box to the Beat"
Leanne Pedante
17 min
#32: not done yet
H Boxing
8.06.22
Y2K Babyyy
"Power of Will"
"Power of Will"
Mark Harari
19 min
#33: not done yet
L Boxing
9.01.22
Rap-ture
"Home is Here"
"Home is Here"
Raneir Pollard
17 min
#34: DONE! 
M Boxing
9.28.22
Girl Power
"Don't Hide"
"Don't Hide"
Dwana Olsen
11 min
#35: DONE! 
H Flow
10.25.22
Just Dance
"Knee Strikes Sampler"
"Knee Strikes Sampler"
Raneir Pollard
8 min
#36: not done yet
H Boxing
10.12.22
Monster
"Come to Rage"
"Come to Rage"
Leanne Pedante
31 min
#37: not done yet
L Boxing
1.20.23
Hip Hop You Don't Stop
"Kick a Rhyme"
"Kick a Rhyme"
Mark Harari
16 min
#38: not done yet
H Boxing
11.10.22
Pop Till You Drop
"Something You Wanna Try"
"Something You Wanna Try"
Dwana Olsen
15 min
#39: DONE!
L Flow
10.18.22
Mighty Musicals
"Movie Magic"
"Movie Magic"
Dwana Olsen
27 min
#40: not done yet
L Boxing
11.28.22
Jazz It Up
"Big Band Brawl"
"Big Band Brawl"
Raneir Pollard
12 min
#41: not done yet
M Boxing
12.26.22
Lady Gaga
Artist Series
Artist Series
Leanne Pedante
22 min
#42: not done yet
H Boxing
12.22.22
The Drop
"Lift Off"
"Lift Off"
Mark Harari
17 min
#43: not done yet
M Flow
1.23.23
Muse
Artist Series
Artist Series
Leanne Pedante
31 min
#44: DONE!
M Flow
3.18.23
Roller Rink
"Disco Never Dies"
"Disco Never Dies"
Raneir Pollard
17 min
#45: not done yet
H Flow
3.21.23
Shower Songs
"Tub Full of Power Ballads"
"Tub Full of Power Ballads"
Mark Harari
21 min
#46: not done yet
H Boxing
3.29.23
Break Up Shape Up
"Healing Heartbeats"
"Healing Heartbeats"
Mark Harari
17 min
#47: not done yet
H Flow
5.04.23
Broken Dreams Team
"Angst + Attitude"
"Angst + Attitude"
Mark Harari
15 min
#48: DONE!
L Boxing
4.27.23
Superfreak
"Can't Fake the Fun"
"Can't Fake the Fun"
Dwana Olsen
15 min
#49: not done yet
L Boxing
5.13.23
Fuego
"Shimmy + Slip"
"Shimmy + Slip"
Leanne Pedante
17 min
#50: not done yet
M Flow
7.10.23
Muscle Meltdown
“Arms + Glutes”
“Arms + Glutes”
Leanne Pedante
17 min
#51: not done yet
M Flow
9.11.23
Mighty Musicals
"Contemporary Classics"
"Contemporary Classics"
Dwana Olsen
22 min
#52: not done yet
H Boxing
9.23.23
Shower Songs
"Drums in the Tub"
"Drums in the Tub"
Dwana Olsen
17 min
#53: not done yet
H Flow
2.15.24
Broken Dreams Team
"Hooks of Love"
"Hooks of Love"
Dwana Olsen
21 min
#54: not done yet
L Boxing
9.28.23
Dance Around The World
"Beats Gone Frescos"
"Beats Gone Frescos"
Dwana Olsen
17 min
#55: not done yet
H Flow
10.06.23
Just Dance
"Rush and Reflex"
"Rush and Reflex"
Raneir Pollard
17 min
#56: not done yet
L Flow
3.07.24
Rock Boom Baby
"Soda Shop Jukebox"
"Soda Shop Jukebox"
Raneir Pollard
14 min
#57: not done yet
L Boxing
11.06.23
Broken Dreams Team
"Goin for It"
"Goin for It"
Leanne Pedante
16 min
#58: not done yet
L Boxing
11.09.23
Pump, You Up 90s
"Here's Where the Story Begins"
"Here's Where the Story Begins"
Leanne Pedante
17 min
#59: not done yet
M Flow
10.16.23
Post Malone
Artist Series
Artist Series
Raneir Pollard
20 min
#60: not done yet
H Flow
12.19.23
Break Up Shape Up
"Rebel Hearts"
"Rebel Hearts"
Dwana Olsen
17 min
#61: not done yet
M Boxing
1.11.24
Rock The Ages
"Ladies Who Rock"
"Ladies Who Rock"
Mindy Lai
17 min
#62: not done yet
M Boxing
5.04.24
Power
"Power Through Problems"
"Power Through Problems"
Mindy Lai
16 min
#63: not done yet
M Boxing
9.02.24
Pop Till You Drop
"Cool for the Rhythm"
"Cool for the Rhythm"
Dwana Olsen
17 min
#64: not done yet
L Boxing
3.11.24
Indie-structible
"Duck-and-weaving on a Dream"
"Duck-and-weaving on a Dream"
Mark Harari
14 min
#65: not done yet
M Boxing
2.19.24
Green Day
Artist Series
Artist Series
Leanne Pedante
18 min
#66: DONE!
M Boxing
4.18.24
Fuego
"Dance Partner Punches"
"Dance Partner Punches"
Mindy Lai
11 min
#67: not done yet
M Boxing
7.22.24
Billie Eilish
Artist Series
Artist Series
Dwana Olsen
19 min
#68: not done yet
H Flow
5.24.24
Reggae Getaway
"Reggae Rumble"
"Reggae Rumble"
Raneir Pollard
17 min
#69: not done yet
L Boxing
5.23.24
Rap-ture
"First in Class"
"First in Class"
Coach Doc
18 min
#70: not done yet
M Boxing
6.18.24
Rapattack
"Cash Out Bout"
"Cash Out Bout"
Coach Doc
21 min
#71: not done yet
H Boxing
10.28.24
Joy
"Dance Through the Rounds"
"Dance Through the Rounds"
Mindy Lai
15 min
#72: DONE!
H Boxing
10.07.24
Superfreak
"Funky Fight"
"Funky Fight"
Coach Doc
21 min
#73: not done yet
H Flow
10.28.24
Hair Brained
"Pick Your Poison"
"Pick Your Poison"
Mark Harari
17 min
#74: not done yet
M Boxing
11.11.24
Bon Jovi
Artist Series
Artist Series
Dwana Olsen
23 min
#75: not done yet
H Flow
11.11.24
Monster
"Howl At the Moon"
"Howl At the Moon"
Leanne Pedante
28 min
#76: not done yet
L Flow
1.06.25
Break Up Shape Up
"I Don't Know Her"
"I Don't Know Her"
Dwana Olsen
20 min
#77: not done yet
M Flow
2.03.25
Indie-structible
"Wanderlust"
"Wanderlust"
Leanne Pedante
21 min
#78: not done yet
H Flow
12.09.24
Break Up Shape Up
"Flowin' On My Own"
"Flowin' On My Own"
Raneir Pollard
17 min
#79: not done yet
H Flow
1.13.25
Monster
"Tornado Of Targets"
"Tornado Of Targets"
Mark Harari
34 min
#80: not done yet
L Boxing
3.10.25
Abs-o’licious
"Burn To The Core"
"Burn To The Core"
Raneir Pollard
13 min
System Notes
Note added at 2025-09-09 03:30:02
- Workout disabled. We've removed Low Flow 'Hip Hop You Don't Stop - "Feel the Flow"' with Coach Doc and replaced it with Medium Flow 'Self Love - "Get After It"' with Mark Harari.
- Workout disabled. We've removed Medium Flow 'Monster - "Pop Monster"' with Raneir Pollard and replaced it with Medium Flow 'Freedom Rock - "Debut"' with Leanne Pedante.
Workout Table
| Name | Type | Intensity | Coach | Minutes | Date | Completed |
|---|---|---|---|---|---|---|
| Freedom Rock "Debut" | classic | Medium | Leanne Pedante | 25 | 5.15.20 | |
| Pump, You Up 90s "Turn on, Tone in" | classic | Medium | Leanne Pedante | 16 | 7.13.20 | ️ |
| Summer "Debut" | classic | High | Raneir Pollard | 19 | 8.07.20 | |
| Hoedown Throwdown "Debut" | classic | Medium | Leanne Pedante | 15 | 8.26.20 | |
| Power "Breathe Fire" | classic | Low | Coach Doc | 17 | 9.05.20 | |
| Strut "Graceful" | classic | Low | Coach Doc | 13 | 9.12.20 | |
| The Drop “Me, Myself & I” | classic | High | Leanne Pedante | 20 | 11.17.20 | |
| Gratitude "Debut" | classic | Low | Coach Doc | 19 | 11.26.20 | |
| The Drop "Afrovibe" | classic | High | Raneir Pollard | 11 | 2.10.21 | ️ |
| Monster "Motor Runnin" | classic | High | Coach Doc | 34 | 3.19.21 | |
| Mighty Musicals "Debut" | classic | Medium | Raneir Pollard | 25 | 4.12.21 | |
| Strut "Let Your Freak Flag Fly" | classic | Medium | Leanne Pedante | 24 | 6.22.21 | |
| Freedom Rock "Sun Kissed '70s" | classic | High | Leanne Pedante | 19 | 8.03.21 | |
| Pop Till You Drop "Listen & Glisten" | classic | Medium | Raneir Pollard | 21 | 11.15.21 | |
| Rock The Ages "Root 'N Roll" | classic | Medium | Coach Doc | 24 | 10.28.21 | |
| Freedom Rock "The Bright Side" | classic | Low | Mark Harari | 19 | 11.13.21 | |
| Gratitude "Sweet Sounds" | classic | Medium | Dwana Olsen | 20 | 11.25.21 | |
| Power "Glory" | boxing | Low | Coach Doc | 13 | 11.01.21 | ️ |
| Freedom Rock "Rock Slip n' Roll" | boxing | Low | Coach Doc | 12 | 11.29.21 | ️ |
| Rapattack "Flexicution" | boxing | Medium | Raneir Pollard | 14 | 11.23.21 | |
| Self Love "Get After It" | classic | Medium | Mark Harari | 23 | 12.11.21 | |
| Rock Hard "Boom Boom Blast" | boxing | High | Mark Harari | 14 | 12.15.21 | |
| Pop Till You Drop "Bulletproof" | classic | High | Leanne Pedante | 19 | 1.25.22 | |
| Rock Hard "Break to Breathe" | boxing | High | Coach Doc | 12 | 3.26.22 | |
| Freedom Rock "Start It Up!" | boxing | Low | Leanne Pedante | 12 | 4.05.22 | |
| Broken Dreams Team "Rock It All Away" | classic | High | Leanne Pedante | 13 | 4.26.22 | |
| Break Stuff "For Ü" | classic | High | Leanne Pedante | 21 | 4.29.22 | |
| Sweat Symphony "Movement Masterpiece" | classic | Medium | Dwana Olsen | 18 | 5.16.22 | |
| Broken Dreams Team "Dream It Like You Mean It" | classic | Low | Mark Harari | 21 | 5.21.22 | |
| Power "Look Up to The Skies" | classic | Medium | Leanne Pedante | 23 | 6.01.22 | |
| Just Dance "Box to the Beat" | boxing | High | Leanne Pedante | 17 | 6.13.22 | |
| Y2K Babyyy "Power of Will" | boxing | High | Mark Harari | 19 | 8.06.22 | |
| Rap-ture "Home is Here" | boxing | Low | Raneir Pollard | 17 | 9.01.22 | |
| Girl Power "Don't Hide" | boxing | Medium | Dwana Olsen | 11 | 9.28.22 | ️ |
| Just Dance "Knee Strikes Sampler" | classic | High | Raneir Pollard | 8 | 10.25.22 | ️ |
| Monster "Come to Rage" | boxing | High | Leanne Pedante | 31 | 10.12.22 | |
| Hip Hop You Don't Stop "Kick a Rhyme" | boxing | Low | Mark Harari | 16 | 1.20.23 | |
| Pop Till You Drop "Something You Wanna Try" | boxing | High | Dwana Olsen | 15 | 11.10.22 | |
| Mighty Musicals "Movie Magic" | classic | Low | Dwana Olsen | 27 | 10.18.22 | ️ |
| Jazz It Up "Big Band Brawl" | boxing | Low | Raneir Pollard | 12 | 11.28.22 | |
| Lady Gaga Artist Series | boxing | Medium | Leanne Pedante | 22 | 12.26.22 | |
| The Drop "Lift Off" | boxing | High | Mark Harari | 17 | 12.22.22 | |
| Muse Artist Series | classic | Medium | Leanne Pedante | 31 | 1.23.23 | |
| Roller Rink "Disco Never Dies" | classic | Medium | Raneir Pollard | 17 | 3.18.23 | ️ |
| Shower Songs "Tub Full of Power Ballads" | classic | High | Mark Harari | 21 | 3.21.23 | |
| Break Up Shape Up "Healing Heartbeats" | boxing | High | Mark Harari | 17 | 3.29.23 | |
| Broken Dreams Team "Angst + Attitude" | classic | High | Mark Harari | 15 | 5.04.23 | |
| Superfreak "Can't Fake the Fun" | boxing | Low | Dwana Olsen | 15 | 4.27.23 | ️ |
| Fuego "Shimmy + Slip" | boxing | Low | Leanne Pedante | 17 | 5.13.23 | |
| Muscle Meltdown “Arms + Glutes” | classic | Medium | Leanne Pedante | 17 | 7.10.23 | |
| Mighty Musicals "Contemporary Classics" | classic | Medium | Dwana Olsen | 22 | 9.11.23 | |
| Shower Songs "Drums in the Tub" | boxing | High | Dwana Olsen | 17 | 9.23.23 | |
| Broken Dreams Team "Hooks of Love" | classic | High | Dwana Olsen | 21 | 2.15.24 | |
| Dance Around The World "Beats Gone Frescos" | boxing | Low | Dwana Olsen | 17 | 9.28.23 | |
| Just Dance "Rush and Reflex" | classic | High | Raneir Pollard | 17 | 10.06.23 | |
| Rock Boom Baby "Soda Shop Jukebox" | classic | Low | Raneir Pollard | 14 | 3.07.24 | |
| Broken Dreams Team "Goin for It" | boxing | Low | Leanne Pedante | 16 | 11.06.23 | |
| Pump, You Up 90s "Here's Where the Story Begins" | boxing | Low | Leanne Pedante | 17 | 11.09.23 | |
| Post Malone Artist Series | classic | Medium | Raneir Pollard | 20 | 10.16.23 | |
| Break Up Shape Up "Rebel Hearts" | classic | High | Dwana Olsen | 17 | 12.19.23 | |
| Rock The Ages "Ladies Who Rock" | boxing | Medium | Mindy Lai | 17 | 1.11.24 | |
| Power "Power Through Problems" | boxing | Medium | Mindy Lai | 16 | 5.04.24 | |
| Pop Till You Drop "Cool for the Rhythm" | boxing | Medium | Dwana Olsen | 17 | 9.02.24 | |
| Indie-structible "Duck-and-weaving on a Dream" | boxing | Low | Mark Harari | 14 | 3.11.24 | |
| Green Day Artist Series | boxing | Medium | Leanne Pedante | 18 | 2.19.24 | |
| Fuego "Dance Partner Punches" | boxing | Medium | Mindy Lai | 11 | 4.18.24 | ️ |
| Billie Eilish Artist Series | boxing | Medium | Dwana Olsen | 19 | 7.22.24 | |
| Reggae Getaway "Reggae Rumble" | classic | High | Raneir Pollard | 17 | 5.24.24 | |
| Rap-ture "First in Class" | boxing | Low | Coach Doc | 18 | 5.23.24 | |
| Rapattack "Cash Out Bout" | boxing | Medium | Coach Doc | 21 | 6.18.24 | |
| Joy "Dance Through the Rounds" | boxing | High | Mindy Lai | 15 | 10.28.24 | |
| Superfreak "Funky Fight" | boxing | High | Coach Doc | 21 | 10.07.24 | ️ |
| Hair Brained "Pick Your Poison" | classic | High | Mark Harari | 17 | 10.28.24 | |
| Bon Jovi Artist Series | boxing | Medium | Dwana Olsen | 23 | 11.11.24 | |
| Monster "Howl At the Moon" | classic | High | Leanne Pedante | 28 | 11.11.24 | |
| Break Up Shape Up "I Don't Know Her" | classic | Low | Dwana Olsen | 20 | 1.06.25 | |
| Indie-structible "Wanderlust" | classic | Medium | Leanne Pedante | 21 | 2.03.25 | |
| Break Up Shape Up "Flowin' On My Own" | classic | High | Raneir Pollard | 17 | 12.09.24 | |
| Monster "Tornado Of Targets" | classic | High | Mark Harari | 34 | 1.13.25 | |
| Abs-o’licious "Burn To The Core" | boxing | Low | Raneir Pollard | 13 | 3.10.25 |