 |  |  |  |
|---|---|---|---|
| 0/20 | 1/20 | 1/20 | 1/20 |
Krista Freimuth's Workouts
#1: not done yet
M Flow
7.25.20
Glutacious
"Ooh La La"
"Ooh La La"
Leanne Pedante
13 min
#2: not done yet
L Flow
1.12.21
Flow: Getting Started
Leanne Pedante
18 min
#3: not done yet
M Flow
7.15.20
Freedom Rock
"Warrior"
"Warrior"
Coach Doc
20 min
#4: not done yet
M Flow
9.24.20
Pool House
"Speedo Redo"
"Speedo Redo"
Raneir Pollard
17 min
#5: not done yet
L Flow
10.24.20
Monster
“Monster Sing-Along”
“Monster Sing-Along”
Coach Doc
26 min
#6: not done yet
L Flow
12.23.20
Just Dance
"Celebrate"
"Celebrate"
Coach Doc
20 min
#7: not done yet
L Flow
12.15.20
Pop Till You Drop
"Live in the Moment"
"Live in the Moment"
Mark Harari
21 min
#8: not done yet
M Flow
2.25.21
Flow
"Flowing, Moving, Gliding"
"Flowing, Moving, Gliding"
Raneir Pollard
20 min
#9: not done yet
M Flow
3.15.21
Retrofit
"Underground Sound"
"Underground Sound"
Raneir Pollard
23 min
#10: not done yet
L Flow
3.26.21
Smooth Sailing
"Embody the Power"
"Embody the Power"
Coach Doc
21 min
#11: not done yet
M Flow
5.05.21
Fuego
“Feel The Beat”
“Feel The Beat”
Coach Doc
18 min
#12: not done yet
M Flow
5.24.21
Glutacious
"Burnin' Up"
"Burnin' Up"
Raneir Pollard
16 min
#13: not done yet
M Flow
5.27.21
Sweaty Flannel
"Ninetiesness"
"Ninetiesness"
Leanne Pedante
26 min
#14: not done yet
M Flow
6.07.21
Mighty Musicals
"Show Stoppers"
"Show Stoppers"
Raneir Pollard
23 min
#15: not done yet
M Flow
6.17.21
Pop Till You Drop
"Packed with Pride"
"Packed with Pride"
Dwana Olsen
19 min
#16: not done yet
M Flow
7.08.21
Mood Booster
"Unbridled Optimism"
"Unbridled Optimism"
Dwana Olsen
23 min
#17: not done yet
M Flow
9.02.21
That Feeling
"Sweet Soul"
"Sweet Soul"
Coach Doc
19 min
#18: not done yet
L Flow
8.14.21
The Drop
"Illuminate The Flow"
"Illuminate The Flow"
Leanne Pedante
16 min
#19: not done yet
L Flow
8.18.21
Pop Till You Drop
"Punchy Pop"
"Punchy Pop"
Dwana Olsen
20 min
#20: not done yet
M Flow
9.29.21
Abs-o’licious
"Like, Totally Core"
"Like, Totally Core"
Dwana Olsen
29 min
#21: not done yet
M Flow
9.27.21
Jazz It Up
"Boogaloo Groove"
"Boogaloo Groove"
Coach Doc
20 min
#22: not done yet
M Flow
10.21.21
Pump, You Up 90s
"Hip Hop Heroes"
"Hip Hop Heroes"
Coach Doc
23 min
#23: not done yet
M Flow
10.07.21
Broken Dreams Team
"Angsty Anthems"
"Angsty Anthems"
Mark Harari
27 min
#24: not done yet
L Flow
10.13.21
Joy
"Motown Gold"
"Motown Gold"
Raneir Pollard
15 min
#25: not done yet
L Flow
11.13.21
Freedom Rock
"The Bright Side"
"The Bright Side"
Mark Harari
19 min
#26: not done yet
M Flow
12.06.21
Strut
"Legendary"
"Legendary"
Coach Doc
13 min
#27: not done yet
L Flow
12.08.21
Superfreak
"Move It"
"Move It"
Dwana Olsen
20 min
#28: not done yet
L Flow
3.02.22
A Call To Arms
"Light The Fuse"
"Light The Fuse"
Dwana Olsen
17 min
#29: not done yet
M Flow
3.28.22
Super Monster
"Perseverance"
"Perseverance"
Dwana Olsen
47 min
#30: not done yet
M Flow
4.01.22
Coach Karaoke
Team Supernatural
29 min
#31: not done yet
M Flow
4.06.22
Pop Till You Drop
"Sparks Fly"
"Sparks Fly"
Raneir Pollard
23 min
#32: not done yet
L Flow
5.02.22
Just Dance
"The More You Dance"
"The More You Dance"
Dwana Olsen
17 min
#33: not done yet
L Flow
6.02.22
Retrofit
"Catch That Beat!"
"Catch That Beat!"
Dwana Olsen
18 min
#34: not done yet
L Flow
8.26.22
Girl Power
"Keep On Burnin'"
"Keep On Burnin'"
Dwana Olsen
18 min
#35: not done yet
L Flow
9.17.22
Self Love
"I Am Worthy"
"I Am Worthy"
Chesney Mariani
12 min
#36: not done yet
M Flow
9.09.22
Power
"Full-Body Chills"
"Full-Body Chills"
Leanne Pedante
24 min
#37: not done yet
L Flow
9.21.22
Pop Till You Punk
"Be True to You"
"Be True to You"
Leanne Pedante
18 min
#38: not done yet
M Flow
10.17.22
Kid Cudi
Artist Series
Artist Series
Raneir Pollard
20 min
#39: not done yet
L Flow
10.18.22
Mighty Musicals
"Movie Magic"
"Movie Magic"
Dwana Olsen
27 min
#40: not done yet
L Flow
10.21.22
That Feeling
"All I Need"
"All I Need"
Dwana Olsen
21 min
#41: not done yet
L Flow
11.10.22
Rapattack
"Get To It!"
"Get To It!"
Coach Doc
21 min
#42: not done yet
L Flow
12.17.22
Joy
"Sweet 60s"
"Sweet 60s"
Mark Harari
14 min
#43: not done yet
L Flow
12.27.22
Retrofit
"Sweet Dreams"
"Sweet Dreams"
Mark Harari
21 min
#44: not done yet
L Flow
1.02.23
Commit To You
Team Supernatural
17 min
#45: not done yet
M Flow
1.12.23
Girl Power
"Past to Present"
"Past to Present"
Raneir Pollard
17 min
#46: not done yet
M Flow
1.20.23
Retrofit
"Alive and Thriving"
"Alive and Thriving"
Dwana Olsen
25 min
#47: not done yet
L Flow
3.17.23
Break Stuff
"Savage Sweat"
"Savage Sweat"
Mark Harari
20 min
#48: not done yet
L Flow
5.17.23
Sweat Symphony
"Soaring with Spirit"
"Soaring with Spirit"
Dwana Olsen
24 min
#49: not done yet
L Flow
5.27.23
Roller Rink
"Glitter Skate Groove"
"Glitter Skate Groove"
Dwana Olsen
21 min
#50: not done yet
L Flow
8.19.23
Pump, You Up 90s
"This Ain't No Disco"
"This Ain't No Disco"
Dwana Olsen
17 min
#51: not done yet
L Flow
10.17.23
Prom Night
"The One That Got Away"
"The One That Got Away"
Mark Harari
19 min
#52: not done yet
M Flow
7.31.23
That Feeling
"Dreamy Duets"
"Dreamy Duets"
Raneir Pollard
14 min
#53: not done yet
M Flow
11.02.23
Retrofit
"Stormy Synths"
"Stormy Synths"
Coach Doc
12 min
#54: not done yet
L Flow
7.11.23
Mighty Musicals
"Jukebox Musicals"
"Jukebox Musicals"
Raneir Pollard
15 min
#55: not done yet
M Flow
8.17.23
Rock Boom Baby
"Fun in the Sun"
"Fun in the Sun"
Raneir Pollard
15 min
#56: not done yet
M Flow
8.21.23
Lil Wayne
Artist Series
Artist Series
Leanne Pedante
19 min
#57: not done yet
L Flow
9.20.23
A Call To Arms
"Beg for the Push"
"Beg for the Push"
Dwana Olsen
16 min
#58: DONE! 
L Flow
3.13.24
Retrofit
"New Wave Crash"
"New Wave Crash"
Raneir Pollard
18 min
#59: not done yet
M Flow
5.14.24
Strut
"Superhero Swagger"
"Superhero Swagger"
Mark Harari
16 min
#60: not done yet
L Flow
10.25.23
Roller Rink
"Survivor Sheen"
"Survivor Sheen"
Raneir Pollard
19 min
#61: not done yet
L Flow
3.21.24
That Feeling
"Mixtape Magic"
"Mixtape Magic"
Dwana Olsen
19 min
#62: not done yet
M Flow
12.18.23
Madonna
Artist Series
Artist Series
Raneir Pollard
22 min
#63: not done yet
L Flow
1.31.24
Rock Hard
"Boomin' Beats"
"Boomin' Beats"
Mark Harari
20 min
#64: DONE! 
M Flow
8.26.24
Breakout Role
"The Hero's Journey"
"The Hero's Journey"
Leanne Pedante
18 min
#65: not done yet
M Flow
1.29.24
Y2K Babyyy
"Boss Moves"
"Boss Moves"
Raneir Pollard
17 min
#66: not done yet
M Flow
4.22.24
Smooth Sailing
"True North, True Love"
"True North, True Love"
Mark Harari
21 min
#67: not done yet
M Flow
4.11.24
Break Up Shape Up
"Ready for It All"
"Ready for It All"
Raneir Pollard
12 min
#68: not done yet
M Flow
2.09.24
Strut
"Wavy in the Eighties"
"Wavy in the Eighties"
Coach Doc
21 min
#69: not done yet
M Flow
1.22.24
Metallica
Artist Series
Artist Series
Leanne Pedante
26 min
#70: not done yet
L Flow
6.27.24
Freedom Rock
"Countryside Stars"
"Countryside Stars"
Mark Harari
20 min
#71: not done yet
M Flow
2.03.25
Skills + Drills
"Juke, Push & Drive"
"Juke, Push & Drive"
Raneir Pollard
11 min
#72: not done yet
M Flow
10.28.24
Pump, You Up 90s
"Distortion Immersion"
"Distortion Immersion"
Coach Doc
13 min
#73: not done yet
L Flow
9.23.24
Strut
"Unleash the Fierce"
"Unleash the Fierce"
Raneir Pollard
13 min
#74: not done yet
L Flow
10.07.24
Monster
"Shine Your Light"
"Shine Your Light"
Raneir Pollard
34 min
#75: not done yet
L Flow
11.18.24
Rock Boom Baby
"Troublegum Pop"
"Troublegum Pop"
Leanne Pedante
14 min
#76: DONE! 
M Flow
3.10.25
Guilty Pleasures
"Unapologetically Catchy"
"Unapologetically Catchy"
Coach Doc
19 min
#77: not done yet
M Flow
12.09.24
Sweat Symphony
"Winter Warm Up: Lindsey Stirling"
"Winter Warm Up: Lindsey Stirling"
Mark Harari
21 min
#78: not done yet
M Flow
1.20.25
Shower Songs
"90s Alternative Anthems"
"90s Alternative Anthems"
Raneir Pollard
23 min
#79: not done yet
L Flow
1.13.25
Nonstop K-Pop
"Slay-Bop"
"Slay-Bop"
Raneir Pollard
19 min
#80: not done yet
L Flow
3.10.25
A Call To Arms
"Endless Stunner"
"Endless Stunner"
Raneir Pollard
20 min
System Notes
Note added at 2025-09-09 03:30:04
- Workout disabled. We've removed Low Flow 'Glutacious - “Nice Hammies”' with Coach Doc and replaced it with Low Flow 'Just Dance - "All The Feels"' with Dwana Olsen.
- Workout disabled. We've removed Medium Flow 'Hip Hop You Don't Stop - "Don't Sweat It"' with Coach Doc and replaced it with Low Flow 'Pop Till You Drop - "Live in the Moment"' with Mark Harari.
- Workout disabled. We've removed Low Flow 'Slow Burn - "Chi"' with Coach Doc and replaced it with Low Flow 'Monster - "Can't Fake the Funk"' with Raneir Pollard.
- Workout disabled. We've removed Low Flow 'Monster - "Party Monster"' with Coach Doc and replaced it with Medium Flow 'Break Up Shape Up - "Gen Ex"' with Mark Harari.
- Workout disabled. We've removed Low Flow 'Flow - “Like Water”' with Coach Doc and replaced it with Low Flow 'Just Dance - "The More You Dance"' with Dwana Olsen.
- Workout disabled. We've removed Medium Flow 'Pop Till You Drop - "Make Your Mark"' with Leanne Pedante and replaced it with Medium Flow 'Mood Booster - "Righteous Ruckus"' with Dwana Olsen.
- Workout disabled. We've removed Medium Flow 'Girl Power - "Like A Girl"' with Raneir Pollard and replaced it with Medium Flow 'Strut - "Wavy in the Eighties"' with Coach Doc.
Note added at 2025-09-10 03:30:04
- Workout disabled. We've removed Low Flow 'Glutacious - “Nice Hammies”' with Coach Doc and replaced it with Medium Flow 'Broken Dreams Team - "Angsty Anthems"' with Mark Harari.
- Workout disabled. We've removed Low Flow 'Slow Burn - "Chi"' with Coach Doc and replaced it with Low Flow 'Skinny Jeans and Ripped Seams - "Want It All"' with Mark Harari.
- Workout disabled. We've removed Low Flow 'Monster - "Party Monster"' with Coach Doc and replaced it with Low Flow 'Superfreak - "Move It"' with Dwana Olsen.
- Workout disabled. We've removed Medium Flow 'Pop Till You Drop - "Make Your Mark"' with Leanne Pedante and replaced it with Low Flow 'Monster - “Monster Sing-Along”' with Coach Doc.
Note added at 2025-09-11 03:30:02
- Workout disabled. We've removed Low Flow 'Slow Burn - "Chi"' with Coach Doc and replaced it with Low Flow 'Roller Rink - "Survivor Sheen"' with Raneir Pollard.
Workout Table
| Name | Type | Intensity | Coach | Minutes | Date | Completed |
|---|---|---|---|---|---|---|
| Glutacious "Ooh La La" | classic | Medium | Leanne Pedante | 13 | 7.25.20 | |
| Flow: Getting Started | classic | Low | Leanne Pedante | 18 | 1.12.21 | |
| Freedom Rock "Warrior" | classic | Medium | Coach Doc | 20 | 7.15.20 | |
| Pool House "Speedo Redo" | classic | Medium | Raneir Pollard | 17 | 9.24.20 | |
| Monster “Monster Sing-Along” | classic | Low | Coach Doc | 26 | 10.24.20 | |
| Just Dance "Celebrate" | classic | Low | Coach Doc | 20 | 12.23.20 | |
| Pop Till You Drop "Live in the Moment" | classic | Low | Mark Harari | 21 | 12.15.20 | |
| Flow "Flowing, Moving, Gliding" | classic | Medium | Raneir Pollard | 20 | 2.25.21 | |
| Retrofit "Underground Sound" | classic | Medium | Raneir Pollard | 23 | 3.15.21 | |
| Smooth Sailing "Embody the Power" | classic | Low | Coach Doc | 21 | 3.26.21 | |
| Fuego “Feel The Beat” | classic | Medium | Coach Doc | 18 | 5.05.21 | |
| Glutacious "Burnin' Up" | classic | Medium | Raneir Pollard | 16 | 5.24.21 | |
| Sweaty Flannel "Ninetiesness" | classic | Medium | Leanne Pedante | 26 | 5.27.21 | |
| Mighty Musicals "Show Stoppers" | classic | Medium | Raneir Pollard | 23 | 6.07.21 | |
| Pop Till You Drop "Packed with Pride" | classic | Medium | Dwana Olsen | 19 | 6.17.21 | |
| Mood Booster "Unbridled Optimism" | classic | Medium | Dwana Olsen | 23 | 7.08.21 | |
| That Feeling "Sweet Soul" | classic | Medium | Coach Doc | 19 | 9.02.21 | |
| The Drop "Illuminate The Flow" | classic | Low | Leanne Pedante | 16 | 8.14.21 | |
| Pop Till You Drop "Punchy Pop" | classic | Low | Dwana Olsen | 20 | 8.18.21 | |
| Abs-o’licious "Like, Totally Core" | classic | Medium | Dwana Olsen | 29 | 9.29.21 | |
| Jazz It Up "Boogaloo Groove" | classic | Medium | Coach Doc | 20 | 9.27.21 | |
| Pump, You Up 90s "Hip Hop Heroes" | classic | Medium | Coach Doc | 23 | 10.21.21 | |
| Broken Dreams Team "Angsty Anthems" | classic | Medium | Mark Harari | 27 | 10.07.21 | |
| Joy "Motown Gold" | classic | Low | Raneir Pollard | 15 | 10.13.21 | |
| Freedom Rock "The Bright Side" | classic | Low | Mark Harari | 19 | 11.13.21 | |
| Strut "Legendary" | classic | Medium | Coach Doc | 13 | 12.06.21 | |
| Superfreak "Move It" | classic | Low | Dwana Olsen | 20 | 12.08.21 | |
| A Call To Arms "Light The Fuse" | classic | Low | Dwana Olsen | 17 | 3.02.22 | |
| Super Monster "Perseverance" | classic | Medium | Dwana Olsen | 47 | 3.28.22 | |
| Coach Karaoke | classic | Medium | Team Supernatural | 29 | 4.01.22 | |
| Pop Till You Drop "Sparks Fly" | classic | Medium | Raneir Pollard | 23 | 4.06.22 | |
| Just Dance "The More You Dance" | classic | Low | Dwana Olsen | 17 | 5.02.22 | |
| Retrofit "Catch That Beat!" | classic | Low | Dwana Olsen | 18 | 6.02.22 | |
| Girl Power "Keep On Burnin'" | classic | Low | Dwana Olsen | 18 | 8.26.22 | |
| Self Love "I Am Worthy" | classic | Low | Chesney Mariani | 12 | 9.17.22 | |
| Power "Full-Body Chills" | classic | Medium | Leanne Pedante | 24 | 9.09.22 | |
| Pop Till You Punk "Be True to You" | classic | Low | Leanne Pedante | 18 | 9.21.22 | |
| Kid Cudi Artist Series | classic | Medium | Raneir Pollard | 20 | 10.17.22 | |
| Mighty Musicals "Movie Magic" | classic | Low | Dwana Olsen | 27 | 10.18.22 | |
| That Feeling "All I Need" | classic | Low | Dwana Olsen | 21 | 10.21.22 | |
| Rapattack "Get To It!" | classic | Low | Coach Doc | 21 | 11.10.22 | |
| Joy "Sweet 60s" | classic | Low | Mark Harari | 14 | 12.17.22 | |
| Retrofit "Sweet Dreams" | classic | Low | Mark Harari | 21 | 12.27.22 | |
| Commit To You | classic | Low | Team Supernatural | 17 | 1.02.23 | |
| Girl Power "Past to Present" | classic | Medium | Raneir Pollard | 17 | 1.12.23 | |
| Retrofit "Alive and Thriving" | classic | Medium | Dwana Olsen | 25 | 1.20.23 | |
| Break Stuff "Savage Sweat" | classic | Low | Mark Harari | 20 | 3.17.23 | |
| Sweat Symphony "Soaring with Spirit" | classic | Low | Dwana Olsen | 24 | 5.17.23 | |
| Roller Rink "Glitter Skate Groove" | classic | Low | Dwana Olsen | 21 | 5.27.23 | |
| Pump, You Up 90s "This Ain't No Disco" | classic | Low | Dwana Olsen | 17 | 8.19.23 | |
| Prom Night "The One That Got Away" | classic | Low | Mark Harari | 19 | 10.17.23 | |
| That Feeling "Dreamy Duets" | classic | Medium | Raneir Pollard | 14 | 7.31.23 | |
| Retrofit "Stormy Synths" | classic | Medium | Coach Doc | 12 | 11.02.23 | |
| Mighty Musicals "Jukebox Musicals" | classic | Low | Raneir Pollard | 15 | 7.11.23 | |
| Rock Boom Baby "Fun in the Sun" | classic | Medium | Raneir Pollard | 15 | 8.17.23 | |
| Lil Wayne Artist Series | classic | Medium | Leanne Pedante | 19 | 8.21.23 | |
| A Call To Arms "Beg for the Push" | classic | Low | Dwana Olsen | 16 | 9.20.23 | |
| Retrofit "New Wave Crash" | classic | Low | Raneir Pollard | 18 | 3.13.24 | ️ |
| Strut "Superhero Swagger" | classic | Medium | Mark Harari | 16 | 5.14.24 | |
| Roller Rink "Survivor Sheen" | classic | Low | Raneir Pollard | 19 | 10.25.23 | |
| That Feeling "Mixtape Magic" | classic | Low | Dwana Olsen | 19 | 3.21.24 | |
| Madonna Artist Series | classic | Medium | Raneir Pollard | 22 | 12.18.23 | |
| Rock Hard "Boomin' Beats" | classic | Low | Mark Harari | 20 | 1.31.24 | |
| Breakout Role "The Hero's Journey" | classic | Medium | Leanne Pedante | 18 | 8.26.24 | ️ |
| Y2K Babyyy "Boss Moves" | classic | Medium | Raneir Pollard | 17 | 1.29.24 | |
| Smooth Sailing "True North, True Love" | classic | Medium | Mark Harari | 21 | 4.22.24 | |
| Break Up Shape Up "Ready for It All" | classic | Medium | Raneir Pollard | 12 | 4.11.24 | |
| Strut "Wavy in the Eighties" | classic | Medium | Coach Doc | 21 | 2.09.24 | |
| Metallica Artist Series | classic | Medium | Leanne Pedante | 26 | 1.22.24 | |
| Freedom Rock "Countryside Stars" | classic | Low | Mark Harari | 20 | 6.27.24 | |
| Skills + Drills "Juke, Push & Drive" | classic | Medium | Raneir Pollard | 11 | 2.03.25 | |
| Pump, You Up 90s "Distortion Immersion" | classic | Medium | Coach Doc | 13 | 10.28.24 | |
| Strut "Unleash the Fierce" | classic | Low | Raneir Pollard | 13 | 9.23.24 | |
| Monster "Shine Your Light" | classic | Low | Raneir Pollard | 34 | 10.07.24 | |
| Rock Boom Baby "Troublegum Pop" | classic | Low | Leanne Pedante | 14 | 11.18.24 | |
| Guilty Pleasures "Unapologetically Catchy" | classic | Medium | Coach Doc | 19 | 3.10.25 | ️ |
| Sweat Symphony "Winter Warm Up: Lindsey Stirling" | classic | Medium | Mark Harari | 21 | 12.09.24 | |
| Shower Songs "90s Alternative Anthems" | classic | Medium | Raneir Pollard | 23 | 1.20.25 | |
| Nonstop K-Pop "Slay-Bop" | classic | Low | Raneir Pollard | 19 | 1.13.25 | |
| A Call To Arms "Endless Stunner" | classic | Low | Raneir Pollard | 20 | 3.10.25 |