 |  |  |  |
|---|---|---|---|
| 18/20 | 15/20 | 17/20 | 14/20 |
Karen Ackerman Sewell's Workouts
#1: DONE! 
H Flow
5.20.20
Molten Rock
"Debut"
"Debut"
Coach Doc
17 min
#2: DONE!
M Flow
6.01.20
Sweaty Flannel
"Debut"
"Debut"
Leanne Pedante
17 min
#3: DONE!
L Flow
6.18.20
Superfreak
"Get Ur Freak On"
"Get Ur Freak On"
Raneir Pollard
14 min
#4: DONE! 
L Flow
9.23.20
Balance
"Pinpoint"
"Pinpoint"
Coach Doc
12 min
#5: DONE! 
L Flow
11.20.20
Hip Hop You Don't Stop
“Expressing Myself”
“Expressing Myself”
Coach Doc
16 min
#6: DONE!
L Flow
1.05.21
Smooth Sailing
"Take It Easy"
"Take It Easy"
Coach Doc
19 min
#7: DONE!
M Flow
2.12.21
Pop Till You Drop
"Pop Icons"
"Pop Icons"
Coach Doc
13 min
#8: DONE!
M Flow
3.22.21
Fuego
"Debut"
"Debut"
Raneir Pollard
16 min
#9: DONE!
L Flow
4.14.21
Cover Lover
"Tropical Adventure"
"Tropical Adventure"
Raneir Pollard
20 min
#10: not done yet
H Flow
7.09.21
Super Monster
"Dance Around The World"
"Dance Around The World"
Raneir Pollard
39 min
#11: DONE!
H Flow
7.16.21
Pop Till You Drop
"Turn Up the Radio"
"Turn Up the Radio"
Coach Doc
21 min
#12: not done yet
H Flow
7.19.21
The Drop
"Bass Arcade"
"Bass Arcade"
Leanne Pedante
18 min
#13: not done yet
H Flow
7.31.21
Molten Rock
"Darkness to Light"
"Darkness to Light"
Raneir Pollard
21 min
#14: DONE!
L Flow
8.21.21
Guilty Pleasures
"Wedding Reception All-Stars"
"Wedding Reception All-Stars"
Coach Doc
15 min
#15: not done yet
H Flow
9.03.21
Monster
"So Fancy"
"So Fancy"
Raneir Pollard
26 min
#16: DONE!
M Flow
11.04.21
Guilty Pleasures
"Rickrolled"
"Rickrolled"
Mark Harari
23 min
#17: not done yet
H Flow
1.04.22
Break Stuff
"Shoulder to Shoulder"
"Shoulder to Shoulder"
Mark Harari
16 min
#18: DONE! 
M Boxing
1.11.22
Freedom Rock
"Listen Up, Loosen Up"
"Listen Up, Loosen Up"
Coach Doc
14 min
#19: DONE!
L Boxing
4.05.22
Freedom Rock
"Start It Up!"
"Start It Up!"
Leanne Pedante
12 min
#20: DONE!
H Boxing
5.06.22
Abs-o’licious
"Ab Agility"
"Ab Agility"
Raneir Pollard
13 min
#21: DONE!
L Boxing
5.16.22
Girl Power
"Global Galz"
"Global Galz"
Dwana Olsen
9 min
#22: DONE!
L Boxing
6.11.22
Pop Till You Punk
"I Really Wanna Go!"
"I Really Wanna Go!"
Mark Harari
16 min
#23: DONE!
L Flow
6.19.22
Smooth Sailing
"Catch the Wave"
"Catch the Wave"
Coach Doc
17 min
#24: DONE!
L Boxing
7.25.22
Break Stuff
"Keep Rollin'"
"Keep Rollin'"
Mark Harari
13 min
#25: DONE!
M Boxing
7.18.22
Imagine Dragons
Artist Series
Artist Series
Mark Harari
21 min
#26: DONE!
H Boxing
7.30.22
Rapattack
"Refuse To Lose"
"Refuse To Lose"
Leanne Pedante
17 min
#27: DONE!
M Flow
8.10.22
Glutacious
"Bring That Boom Back"
"Bring That Boom Back"
Mark Harari
16 min
#28: not done yet
H Boxing
8.10.22
Rap-ture
"My Type of Workout"
"My Type of Workout"
Raneir Pollard
14 min
#29: DONE!
L Boxing
9.06.22
Freedom Rock
"The Rhythm Is Right"
"The Rhythm Is Right"
Coach Doc
13 min
#30: DONE!
L Flow
8.24.22
Rock The Classics
"By Your Side"
"By Your Side"
Coach Doc
14 min
#31: DONE!
M Boxing
9.26.22
Disney Hits
"Heroes"
"Heroes"
Mark Harari
18 min
#32: DONE!
L Boxing
9.01.22
Rap-ture
"Home is Here"
"Home is Here"
Raneir Pollard
17 min
#33: not done yet
H Boxing
10.12.22
Monster
"Come to Rage"
"Come to Rage"
Leanne Pedante
31 min
#34: DONE!
H Boxing
10.24.22
Hair Brained
"Keep the Fire Burnin'"
"Keep the Fire Burnin'"
Mark Harari
20 min
#35: DONE!
L Boxing
11.12.22
Pump, You Up 90s
"Set Your Mind Free"
"Set Your Mind Free"
Mark Harari
18 min
#36: DONE!
L Flow
11.18.22
Rock Boom Baby
"Shimmy and Shuffle"
"Shimmy and Shuffle"
Coach Doc
11 min
#37: DONE!
L Flow
11.22.22
Hoedown Throwdown
"Hold Your Horses"
"Hold Your Horses"
Mark Harari
22 min
#38: DONE!
M Flow
11.25.22
Monster
"Turkey Monster"
"Turkey Monster"
Team Supernatural
29 min
#39: DONE!
M Boxing
1.18.23
Pump, You Up 90s
"The Hook Brings It Back"
"The Hook Brings It Back"
Mark Harari
16 min
#40: not done yet
H Boxing
2.22.23
The Drop
"Dubstep on It!"
"Dubstep on It!"
Dwana Olsen
13 min
#41: not done yet
H Flow
2.24.23
Rock The Classics
"Rowdy Riffin'"
"Rowdy Riffin'"
Coach Doc
21 min
#42: DONE!
H Boxing
3.22.23
Y2K Babyyy
"Hip Pop Party Bops"
"Hip Pop Party Bops"
Mindy Lai
13 min
#43: DONE!
M Flow
2.08.23
Y2K Babyyy
"These Songs Shine for You"
"These Songs Shine for You"
Mark Harari
23 min
#44: DONE!
L Flow
4.19.23
Rapattack
"Pump Up, Jump Off"
"Pump Up, Jump Off"
Raneir Pollard
23 min
#45: DONE!
L Flow
4.12.23
Rock The Classics
"Riffin' Rock Throwback"
"Riffin' Rock Throwback"
Mark Harari
23 min
#46: DONE!
H Flow
5.16.23
Pop Till You Punk
"Let It Out"
"Let It Out"
Raneir Pollard
19 min
#47: DONE!
H Boxing
5.17.23
Rock The Classics
"Radar Lock-on"
"Radar Lock-on"
Mark Harari
17 min
#48: DONE!
L Flow
6.22.23
Abs-o’licious
"Abs'o-lutely Awesome"
"Abs'o-lutely Awesome"
Raneir Pollard
22 min
#49: not done yet
M Flow
9.11.23
Mighty Musicals
"Contemporary Classics"
"Contemporary Classics"
Dwana Olsen
22 min
#50: DONE!
M Boxing
1.02.24
Joy
"Good To Be Alive"
"Good To Be Alive"
Coach Doc
16 min
#51: DONE!
M Boxing
10.10.23
Pump, You Up 90s
"Roadtrippin' N Slippin'"
"Roadtrippin' N Slippin'"
Mindy Lai
19 min
#52: not done yet
H Flow
11.04.23
Muscle Meltdown
“Abs + Glutes”
“Abs + Glutes”
Leanne Pedante
16 min
#53: DONE!
L Flow
3.21.24
That Feeling
"Mixtape Magic"
"Mixtape Magic"
Dwana Olsen
19 min
#54: DONE!
L Boxing
12.04.23
Superfreak
"Blow Your Horn"
"Blow Your Horn"
Leanne Pedante
16 min
#55: DONE!
M Flow
12.07.23
Hair Brained
"Who's Knockin'"
"Who's Knockin'"
Mark Harari
23 min
#56: DONE!
L Flow
5.16.24
That Feeling
"Romantic Release"
"Romantic Release"
Raneir Pollard
21 min
#57: not done yet
H Boxing
1.03.24
Strut
"Growth In Mind"
"Growth In Mind"
Coach Doc
16 min
#58: not done yet
H Flow
1.05.24
Super Monster
"Beat of Your Drum"
"Beat of Your Drum"
Leanne Pedante
33 min
#59: DONE!
L Flow
1.25.24
Pop Till You Punk
"Anthems With Attitude"
"Anthems With Attitude"
Mark Harari
19 min
#60: DONE!
H Flow
2.02.24
Power
"Seek It Out!"
"Seek It Out!"
Raneir Pollard
15 min
#61: DONE!
M Boxing
9.02.24
Pop Till You Drop
"Cool for the Rhythm"
"Cool for the Rhythm"
Dwana Olsen
17 min
#62: DONE!
L Flow
7.08.24
That Feeling
"Love Out Loud"
"Love Out Loud"
Raneir Pollard
23 min
#63: DONE!
H Flow
3.09.24
Strut
"Go Sista"
"Go Sista"
Raneir Pollard
22 min
#64: DONE!
M Flow
2.12.24
Glutacious
"#glutePOWER"
"#glutePOWER"
Dwana Olsen
22 min
#65: DONE!
H Flow
11.23.23
Shower Songs
"Steal the Show(er)"
"Steal the Show(er)"
Raneir Pollard
21 min
#66: DONE!
L Boxing
11.29.23
Mood Booster
"80s Ladies"
"80s Ladies"
Coach Doc
17 min
#67: DONE!
H Boxing
7.29.24
Just Dance
"90's House Party"
"90's House Party"
Mark Harari
17 min
#68: DONE!
L Boxing
7.01.24
Power
"Tear The Ring Up"
"Tear The Ring Up"
Leanne Pedante
16 min
#69: not done yet
H Flow
7.05.24
Superfreak
"Funky Frenzy"
"Funky Frenzy"
Raneir Pollard
17 min
#70: DONE!
M Flow
7.22.24
Hoedown Throwdown
"Flowin' My Life Away"
"Flowin' My Life Away"
Mark Harari
15 min
#71: DONE!
M Boxing
6.12.24
Indie-structible
"Alt-titude Is Everything"
"Alt-titude Is Everything"
Leanne Pedante
18 min
#72: DONE!
M Flow
9.30.24
Pop Till You Drop
"For The Ladies"
"For The Ladies"
Raneir Pollard
19 min
#73: DONE!
M Flow
10.28.24
Shower Songs
"The Tub Overfloweth"
"The Tub Overfloweth"
Raneir Pollard
21 min
#74: not done yet
H Boxing
10.07.24
Superfreak
"Funky Fight"
"Funky Fight"
Coach Doc
21 min
#75: DONE!
H Flow
10.28.24
Hair Brained
"Pick Your Poison"
"Pick Your Poison"
Mark Harari
17 min
#76: not done yet
L Flow
10.28.24
Got Soul
"Striking Through The Grapevine"
"Striking Through The Grapevine"
Coach Doc
23 min
#77: DONE!
M Boxing
11.04.24
Rap-ture
"Find a Partner"
"Find a Partner"
Coach Doc
19 min
#78: DONE!
L Flow
12.16.24
Smooth Sailing
"Fool Me Twice"
"Fool Me Twice"
Dwana Olsen
20 min
#79: DONE!
L Boxing
11.11.24
Girl Power
"Family That Stays Together"
"Family That Stays Together"
Dwana Olsen
21 min
#80: DONE!
L Boxing
1.06.25
Rapattack
"Savage Mode"
"Savage Mode"
Coach Doc
15 min
Workout Table
| Name | Type | Intensity | Coach | Minutes | Date | Completed |
|---|---|---|---|---|---|---|
| Molten Rock "Debut" | classic | High | Coach Doc | 17 | 5.20.20 | ️ |
| Sweaty Flannel "Debut" | classic | Medium | Leanne Pedante | 17 | 6.01.20 | ️ |
| Superfreak "Get Ur Freak On" | classic | Low | Raneir Pollard | 14 | 6.18.20 | ️ |
| Balance "Pinpoint" | classic | Low | Coach Doc | 12 | 9.23.20 | ️ |
| Hip Hop You Don't Stop “Expressing Myself” | classic | Low | Coach Doc | 16 | 11.20.20 | ️ |
| Smooth Sailing "Take It Easy" | classic | Low | Coach Doc | 19 | 1.05.21 | ️ |
| Pop Till You Drop "Pop Icons" | classic | Medium | Coach Doc | 13 | 2.12.21 | ️ |
| Fuego "Debut" | classic | Medium | Raneir Pollard | 16 | 3.22.21 | ️ |
| Cover Lover "Tropical Adventure" | classic | Low | Raneir Pollard | 20 | 4.14.21 | ️ |
| Super Monster "Dance Around The World" | classic | High | Raneir Pollard | 39 | 7.09.21 | |
| Pop Till You Drop "Turn Up the Radio" | classic | High | Coach Doc | 21 | 7.16.21 | ️ |
| The Drop "Bass Arcade" | classic | High | Leanne Pedante | 18 | 7.19.21 | |
| Molten Rock "Darkness to Light" | classic | High | Raneir Pollard | 21 | 7.31.21 | |
| Guilty Pleasures "Wedding Reception All-Stars" | classic | Low | Coach Doc | 15 | 8.21.21 | ️ |
| Monster "So Fancy" | classic | High | Raneir Pollard | 26 | 9.03.21 | |
| Guilty Pleasures "Rickrolled" | classic | Medium | Mark Harari | 23 | 11.04.21 | ️ |
| Break Stuff "Shoulder to Shoulder" | classic | High | Mark Harari | 16 | 1.04.22 | |
| Freedom Rock "Listen Up, Loosen Up" | boxing | Medium | Coach Doc | 14 | 1.11.22 | ️ |
| Freedom Rock "Start It Up!" | boxing | Low | Leanne Pedante | 12 | 4.05.22 | ️ |
| Abs-o’licious "Ab Agility" | boxing | High | Raneir Pollard | 13 | 5.06.22 | ️ |
| Girl Power "Global Galz" | boxing | Low | Dwana Olsen | 9 | 5.16.22 | ️ |
| Pop Till You Punk "I Really Wanna Go!" | boxing | Low | Mark Harari | 16 | 6.11.22 | ️ |
| Smooth Sailing "Catch the Wave" | classic | Low | Coach Doc | 17 | 6.19.22 | ️ |
| Break Stuff "Keep Rollin'" | boxing | Low | Mark Harari | 13 | 7.25.22 | ️ |
| Imagine Dragons Artist Series | boxing | Medium | Mark Harari | 21 | 7.18.22 | ️ |
| Rapattack "Refuse To Lose" | boxing | High | Leanne Pedante | 17 | 7.30.22 | ️ |
| Glutacious "Bring That Boom Back" | classic | Medium | Mark Harari | 16 | 8.10.22 | ️ |
| Rap-ture "My Type of Workout" | boxing | High | Raneir Pollard | 14 | 8.10.22 | |
| Freedom Rock "The Rhythm Is Right" | boxing | Low | Coach Doc | 13 | 9.06.22 | ️ |
| Rock The Classics "By Your Side" | classic | Low | Coach Doc | 14 | 8.24.22 | ️ |
| Disney Hits "Heroes" | boxing | Medium | Mark Harari | 18 | 9.26.22 | ️ |
| Rap-ture "Home is Here" | boxing | Low | Raneir Pollard | 17 | 9.01.22 | ️ |
| Monster "Come to Rage" | boxing | High | Leanne Pedante | 31 | 10.12.22 | |
| Hair Brained "Keep the Fire Burnin'" | boxing | High | Mark Harari | 20 | 10.24.22 | ️ |
| Pump, You Up 90s "Set Your Mind Free" | boxing | Low | Mark Harari | 18 | 11.12.22 | ️ |
| Rock Boom Baby "Shimmy and Shuffle" | classic | Low | Coach Doc | 11 | 11.18.22 | ️ |
| Hoedown Throwdown "Hold Your Horses" | classic | Low | Mark Harari | 22 | 11.22.22 | ️ |
| Monster "Turkey Monster" | classic | Medium | Team Supernatural | 29 | 11.25.22 | ️ |
| Pump, You Up 90s "The Hook Brings It Back" | boxing | Medium | Mark Harari | 16 | 1.18.23 | ️ |
| The Drop "Dubstep on It!" | boxing | High | Dwana Olsen | 13 | 2.22.23 | |
| Rock The Classics "Rowdy Riffin'" | classic | High | Coach Doc | 21 | 2.24.23 | |
| Y2K Babyyy "Hip Pop Party Bops" | boxing | High | Mindy Lai | 13 | 3.22.23 | ️ |
| Y2K Babyyy "These Songs Shine for You" | classic | Medium | Mark Harari | 23 | 2.08.23 | ️ |
| Rapattack "Pump Up, Jump Off" | classic | Low | Raneir Pollard | 23 | 4.19.23 | ️ |
| Rock The Classics "Riffin' Rock Throwback" | classic | Low | Mark Harari | 23 | 4.12.23 | ️ |
| Pop Till You Punk "Let It Out" | classic | High | Raneir Pollard | 19 | 5.16.23 | ️ |
| Rock The Classics "Radar Lock-on" | boxing | High | Mark Harari | 17 | 5.17.23 | ️ |
| Abs-o’licious "Abs'o-lutely Awesome" | classic | Low | Raneir Pollard | 22 | 6.22.23 | ️ |
| Mighty Musicals "Contemporary Classics" | classic | Medium | Dwana Olsen | 22 | 9.11.23 | |
| Joy "Good To Be Alive" | boxing | Medium | Coach Doc | 16 | 1.02.24 | ️ |
| Pump, You Up 90s "Roadtrippin' N Slippin'" | boxing | Medium | Mindy Lai | 19 | 10.10.23 | ️ |
| Muscle Meltdown “Abs + Glutes” | classic | High | Leanne Pedante | 16 | 11.04.23 | |
| That Feeling "Mixtape Magic" | classic | Low | Dwana Olsen | 19 | 3.21.24 | ️ |
| Superfreak "Blow Your Horn" | boxing | Low | Leanne Pedante | 16 | 12.04.23 | ️ |
| Hair Brained "Who's Knockin'" | classic | Medium | Mark Harari | 23 | 12.07.23 | ️ |
| That Feeling "Romantic Release" | classic | Low | Raneir Pollard | 21 | 5.16.24 | ️ |
| Strut "Growth In Mind" | boxing | High | Coach Doc | 16 | 1.03.24 | |
| Super Monster "Beat of Your Drum" | classic | High | Leanne Pedante | 33 | 1.05.24 | |
| Pop Till You Punk "Anthems With Attitude" | classic | Low | Mark Harari | 19 | 1.25.24 | ️ |
| Power "Seek It Out!" | classic | High | Raneir Pollard | 15 | 2.02.24 | ️ |
| Pop Till You Drop "Cool for the Rhythm" | boxing | Medium | Dwana Olsen | 17 | 9.02.24 | ️ |
| That Feeling "Love Out Loud" | classic | Low | Raneir Pollard | 23 | 7.08.24 | ️ |
| Strut "Go Sista" | classic | High | Raneir Pollard | 22 | 3.09.24 | ️ |
| Glutacious "#glutePOWER" | classic | Medium | Dwana Olsen | 22 | 2.12.24 | ️ |
| Shower Songs "Steal the Show(er)" | classic | High | Raneir Pollard | 21 | 11.23.23 | ️ |
| Mood Booster "80s Ladies" | boxing | Low | Coach Doc | 17 | 11.29.23 | ️ |
| Just Dance "90's House Party" | boxing | High | Mark Harari | 17 | 7.29.24 | ️ |
| Power "Tear The Ring Up" | boxing | Low | Leanne Pedante | 16 | 7.01.24 | ️ |
| Superfreak "Funky Frenzy" | classic | High | Raneir Pollard | 17 | 7.05.24 | |
| Hoedown Throwdown "Flowin' My Life Away" | classic | Medium | Mark Harari | 15 | 7.22.24 | ️ |
| Indie-structible "Alt-titude Is Everything" | boxing | Medium | Leanne Pedante | 18 | 6.12.24 | ️ |
| Pop Till You Drop "For The Ladies" | classic | Medium | Raneir Pollard | 19 | 9.30.24 | ️ |
| Shower Songs "The Tub Overfloweth" | classic | Medium | Raneir Pollard | 21 | 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 | ️ |
| Got Soul "Striking Through The Grapevine" | classic | Low | Coach Doc | 23 | 10.28.24 | |
| Rap-ture "Find a Partner" | boxing | Medium | Coach Doc | 19 | 11.04.24 | ️ |
| Smooth Sailing "Fool Me Twice" | classic | Low | Dwana Olsen | 20 | 12.16.24 | ️ |
| Girl Power "Family That Stays Together" | boxing | Low | Dwana Olsen | 21 | 11.11.24 | ️ |
| Rapattack "Savage Mode" | boxing | Low | Coach Doc | 15 | 1.06.25 | ️ |