 |  |  |  |
|---|---|---|---|
| 3/20 | 1/20 | 1/20 | 1/20 |
Alecia Waters's Workouts
#1: DONE! 
M Flow
5.15.20
Freedom Rock
"Debut"
"Debut"
Leanne Pedante
25 min
#2: DONE!
L Flow
6.21.20
Slow Burn
"Breathe"
"Breathe"
Coach Doc
18 min
#3: DONE!
L Flow
8.09.20
Slow Burn
"Within You"
"Within You"
Coach Doc
22 min
#4: DONE! 
M Flow
8.17.20
Sweat Symphony
"Debut"
"Debut"
Leanne Pedante
22 min
#5: DONE! 
L Flow
9.23.20
Balance
"Pinpoint"
"Pinpoint"
Coach Doc
12 min
#6: not done yet
M Flow
11.02.20
Prom Night
"Chokers and Butterfly Clips"
"Chokers and Butterfly Clips"
Leanne Pedante
23 min
#7: not done yet
L Flow
1.27.21
The Drop
"Flow: Getting Started"
"Flow: Getting Started"
Raneir Pollard
16 min
#8: not done yet
L Flow
12.02.20
Retrofit
"Sooner or Later"
"Sooner or Later"
Raneir Pollard
17 min
#9: DONE! 
M Flow
12.21.20
Sweat Symphony
"Nutcracker"
"Nutcracker"
Leanne Pedante
25 min
#10: not done yet
L Flow
4.19.21
Breakout Role
"Mission: Unstoppable"
"Mission: Unstoppable"
Leanne Pedante
11 min
#11: not done yet
M Flow
5.07.21
Hip Hop You Don't Stop
"Take the Mic"
"Take the Mic"
Coach Doc
20 min
#12: not done yet
M Flow
7.15.21
Monster
"Pop Disco Inferno"
"Pop Disco Inferno"
Raneir Pollard
27 min
#13: not done yet
L Flow
8.11.21
Hip Hop You Don't Stop
"Sample Sensation"
"Sample Sensation"
Coach Doc
11 min
#14: not done yet
M Boxing
10.26.21
Broken Dreams Team
"Pop Punk Power"
"Pop Punk Power"
Leanne Pedante
13 min
#15: not done yet
L Flow
9.22.21
Flow
"Grow With The Flow"
"Grow With The Flow"
Coach Doc
21 min
#16: not done yet
M Boxing
11.16.21
Hair Brained
"We're Not Gonna Take It"
"We're Not Gonna Take It"
Mark Harari
15 min
#17: not done yet
L Flow
12.18.21
Self Love
"Confidence Kick"
"Confidence Kick"
Leanne Pedante
13 min
#18: not done yet
M Boxing
11.30.21
Joy
"Beat Of My Drum"
"Beat Of My Drum"
Mark Harari
15 min
#19: not done yet
L Boxing
11.01.21
Power
"Glory"
"Glory"
Coach Doc
13 min
#20: not done yet
M Boxing
11.23.21
Rapattack
"Flexicution"
"Flexicution"
Raneir Pollard
14 min
#21: not done yet
M Flow
11.30.21
Take The Stage
"A Trans-Siberian Orchestra Holiday"
"A Trans-Siberian Orchestra Holiday"
Leanne Pedante
23 min
#22: not done yet
L Boxing
1.01.22
This Year: Be You
"We Ready"
"We Ready"
Tiffany Haddish
12 min
#23: not done yet
M Flow
1.24.22
Disney Hits
"Debut"
"Debut"
Raneir Pollard
19 min
#24: not done yet
M Boxing
1.04.22
Abs-o’licious
"Just For You"
"Just For You"
Coach Doc
12 min
#25: not done yet
L Flow
1.05.22
Pop Till You Drop
"Pop to the Top 40"
"Pop to the Top 40"
Raneir Pollard
23 min
#26: not done yet
L Boxing
1.03.22
Glutacious
"Roll With the Remixes"
"Roll With the Remixes"
Mark Harari
13 min
#27: not done yet
M Boxing
2.15.22
Power
"Aim High"
"Aim High"
Coach Doc
9 min
#28: not done yet
M Flow
3.17.22
Sham-Rock
Mark Harari
18 min
#29: not done yet
M Flow
4.11.22
Molten Rock
"Fired Up Frenzy"
"Fired Up Frenzy"
Leanne Pedante
12 min
#30: not done yet
L Boxing
4.18.22
The Drop
"We Like To Party"
"We Like To Party"
Leanne Pedante
12 min
#31: not done yet
M Boxing
4.26.22
Y2K Babyyy
"Never Lonely"
"Never Lonely"
Mark Harari
13 min
#32: not done yet
L Boxing
5.03.22
Guilty Pleasures
"If It Feels Good, Do It"
"If It Feels Good, Do It"
Coach Doc
11 min
#33: not done yet
M Flow
5.30.22
Break Up Shape Up
"Something Old, Something New"
"Something Old, Something New"
Dwana Olsen
18 min
#34: not done yet
L Boxing
7.09.22
Pop Till You Drop
"Do It Like That"
"Do It Like That"
Coach Doc
11 min
#35: not done yet
L Flow
7.21.22
Sweat Symphony
"Climb the Mountain"
"Climb the Mountain"
Mark Harari
22 min
#36: not done yet
L Flow
8.19.22
Hair Brained
"Ready for the New Sensation"
"Ready for the New Sensation"
Dwana Olsen
18 min
#37: not done yet
L Flow
8.30.22
Mood Booster
"Can't Help Yourself"
"Can't Help Yourself"
Coach Doc
16 min
#38: not done yet
L Boxing
9.30.22
Just Dance
"Turn Me Up"
"Turn Me Up"
Dwana Olsen
16 min
#39: not done yet
L Flow
10.24.22
Mood Booster
"Dance It Away"
"Dance It Away"
Dwana Olsen
17 min
#40: not done yet
M Boxing
10.31.22
Monster
“FrEEKed Out 80s”
“FrEEKed Out 80s”
Mark Harari
28 min
#41: not done yet
M Flow
11.17.22
Fresh Finds
"Young & Free"
"Young & Free"
Raneir Pollard
18 min
#42: not done yet
L Flow
12.14.22
Strut
"Shake It Down Now"
"Shake It Down Now"
Mark Harari
17 min
#43: not done yet
M Flow
12.20.22
Guilty Pleasures
"Roadtripping"
"Roadtripping"
Dwana Olsen
23 min
#44: not done yet
L Boxing
1.24.23
Prom Night
"Mums the Word"
"Mums the Word"
Mindy Lai
11 min
#45: not done yet
L Boxing
2.16.23
Guilty Pleasures
"Braving the New Wave"
"Braving the New Wave"
Leanne Pedante
19 min
#46: not done yet
L Boxing
4.06.23
Strut
"Sassy Shuffle"
"Sassy Shuffle"
Coach Doc
12 min
#47: not done yet
M Flow
3.03.23
Joy
"Spring into Swing"
"Spring into Swing"
Mark Harari
18 min
#48: not done yet
L Boxing
4.10.23
Prom Night
"Spike the Punchbowl"
"Spike the Punchbowl"
Raneir Pollard
15 min
#49: not done yet
M Flow
5.10.23
Guilty Pleasures
"Notes from the 90s"
"Notes from the 90s"
Dwana Olsen
20 min
#50: not done yet
L Flow
6.13.23
Pop Till You Drop
"Shine On"
"Shine On"
Leanne Pedante
18 min
#51: not done yet
L Flow
4.23.23
Super Birthday
"Remember Year 3"
"Remember Year 3"
Team Supernatural
12 min
#52: not done yet
L Boxing
8.17.23
Joy
"Hold On Tight"
"Hold On Tight"
Mindy Lai
15 min
#53: not done yet
M Flow
6.24.23
Retrofit
"See The Music"
"See The Music"
Dwana Olsen
21 min
#54: not done yet
M Boxing
7.04.23
Broken Dreams Team
"Know the Way to Go"
"Know the Way to Go"
Dwana Olsen
15 min
#55: not done yet
L Boxing
7.03.23
Rap-ture
"Hip Hop Hope"
"Hip Hop Hope"
Mark Harari
12 min
#56: not done yet
M Boxing
9.19.23
Summer
"Sunny Strikes"
"Sunny Strikes"
Mark Harari
17 min
#57: not done yet
L Boxing
8.24.23
Smooth Sailing
"Sailor's Delight"
"Sailor's Delight"
Mark Harari
17 min
#58: not done yet
L Flow
10.31.23
Indie-structible
"Somewhere to Begin"
"Somewhere to Begin"
Raneir Pollard
17 min
#59: not done yet
L Flow
1.03.24
Smooth Sailing
"Keep on Shinin'"
"Keep on Shinin'"
Leanne Pedante
21 min
#60: not done yet
L Boxing
11.21.23
Rock Hard
"Heavy (Metal) Hitters"
"Heavy (Metal) Hitters"
Dwana Olsen
13 min
#61: not done yet
M Boxing
8.26.23
Girl Power
"Queens of the Mic"
"Queens of the Mic"
Dwana Olsen
18 min
#62: not done yet
M Boxing
12.08.23
Got Soul
"Knockout Grooves"
"Knockout Grooves"
Mindy Lai
11 min
#63: not done yet
M Flow
7.01.24
Mood Booster
"Feel the Rush"
"Feel the Rush"
Mark Harari
15 min
#64: not done yet
L Boxing
2.01.24
Jazz It Up
"Let's Wail, C'mon!"
"Let's Wail, C'mon!"
Leanne Pedante
14 min
#65: not done yet
L Flow
2.20.24
Rap-ture
"Own Up, Own It"
"Own Up, Own It"
Mark Harari
20 min
#66: not done yet
M Boxing
3.18.24
Hair Brained
"Sock 'Em for Ages"
"Sock 'Em for Ages"
Mark Harari
18 min
#67: not done yet
L Boxing
3.28.24
Strut
"Boogie Gloves"
"Boogie Gloves"
Coach Doc
12 min
#68: not done yet
M Boxing
7.22.24
Billie Eilish
Artist Series
Artist Series
Dwana Olsen
19 min
#69: not done yet
L Boxing
4.01.24
Got Soul
"No Doubt, Twist and Shout"
"No Doubt, Twist and Shout"
Coach Doc
14 min
#70: not done yet
M Flow
7.29.24
Time Warp
"1969"
"1969"
Mark Harari
25 min
#71: not done yet
M Boxing
4.12.24
Pump, You Up 90s
"Alt Rock Knockdown"
"Alt Rock Knockdown"
Leanne Pedante
19 min
#72: not done yet
L Flow
5.22.24
Abs-o’licious
"Jack ÜR Abs"
"Jack ÜR Abs"
Raneir Pollard
20 min
#73: not done yet
M Flow
9.30.24
Dance Around The World
"The Trip to Italy"
"The Trip to Italy"
Raneir Pollard
13 min
#74: not done yet
M Boxing
6.14.24
Got Soul
"Got You"
"Got You"
Coach Doc
11 min
#75: not done yet
L Boxing
9.23.24
Strut
"Knock Out, Rock Out"
"Knock Out, Rock Out"
Mark Harari
22 min
#76: not done yet
M Boxing
10.14.24
Abs-o’licious
"80s Heat Is On"
"80s Heat Is On"
Mark Harari
23 min
#77: not done yet
M Boxing
11.25.24
Nouveau Disco
"Feel the Adrenaline Rush"
"Feel the Adrenaline Rush"
Leanne Pedante
18 min
#78: not done yet
M Boxing
12.16.24
J Balvin
Artist Series
Artist Series
Dwana Olsen
17 min
#79: not done yet
L Boxing
2.10.25
Guilty Pleasures
"Fitness Flex"
"Fitness Flex"
Coach Doc
15 min
#80: not done yet
M Flow
11.18.24
Guest DJ
Paris Hilton
Paris Hilton
Raneir Pollard
18 min
System Notes
Note added at 2025-09-09 03:30:05
- Workout disabled. We've removed Medium Flow 'Dance Around The World - "Body Roll Control"' with Raneir Pollard and replaced it with Low Flow 'Breakout Role - "Mission: Unstoppable"' with Leanne Pedante.
- Workout disabled. We've removed Low Flow 'That Feeling - “Love is Wild”' with Raneir Pollard and replaced it with Medium Boxing 'Girl Power - "Queens of the Mic"' with Dwana Olsen.
Workout Table
| Name | Type | Intensity | Coach | Minutes | Date | Completed |
|---|---|---|---|---|---|---|
| Freedom Rock "Debut" | classic | Medium | Leanne Pedante | 25 | 5.15.20 | ️ |
| Slow Burn "Breathe" | classic | Low | Coach Doc | 18 | 6.21.20 | ️ |
| Slow Burn "Within You" | classic | Low | Coach Doc | 22 | 8.09.20 | ️ |
| Sweat Symphony "Debut" | classic | Medium | Leanne Pedante | 22 | 8.17.20 | ️ |
| Balance "Pinpoint" | classic | Low | Coach Doc | 12 | 9.23.20 | ️ |
| Prom Night "Chokers and Butterfly Clips" | classic | Medium | Leanne Pedante | 23 | 11.02.20 | |
| The Drop "Flow: Getting Started" | classic | Low | Raneir Pollard | 16 | 1.27.21 | |
| Retrofit "Sooner or Later" | classic | Low | Raneir Pollard | 17 | 12.02.20 | |
| Sweat Symphony "Nutcracker" | classic | Medium | Leanne Pedante | 25 | 12.21.20 | ️ |
| Breakout Role "Mission: Unstoppable" | classic | Low | Leanne Pedante | 11 | 4.19.21 | |
| Hip Hop You Don't Stop "Take the Mic" | classic | Medium | Coach Doc | 20 | 5.07.21 | |
| Monster "Pop Disco Inferno" | classic | Medium | Raneir Pollard | 27 | 7.15.21 | |
| Hip Hop You Don't Stop "Sample Sensation" | classic | Low | Coach Doc | 11 | 8.11.21 | |
| Broken Dreams Team "Pop Punk Power" | boxing | Medium | Leanne Pedante | 13 | 10.26.21 | |
| Flow "Grow With The Flow" | classic | Low | Coach Doc | 21 | 9.22.21 | |
| Hair Brained "We're Not Gonna Take It" | boxing | Medium | Mark Harari | 15 | 11.16.21 | |
| Self Love "Confidence Kick" | classic | Low | Leanne Pedante | 13 | 12.18.21 | |
| Joy "Beat Of My Drum" | boxing | Medium | Mark Harari | 15 | 11.30.21 | |
| Power "Glory" | boxing | Low | Coach Doc | 13 | 11.01.21 | |
| Rapattack "Flexicution" | boxing | Medium | Raneir Pollard | 14 | 11.23.21 | |
| Take The Stage "A Trans-Siberian Orchestra Holiday" | classic | Medium | Leanne Pedante | 23 | 11.30.21 | |
| This Year: Be You "We Ready" | boxing | Low | Tiffany Haddish | 12 | 1.01.22 | |
| Disney Hits "Debut" | classic | Medium | Raneir Pollard | 19 | 1.24.22 | |
| Abs-o’licious "Just For You" | boxing | Medium | Coach Doc | 12 | 1.04.22 | |
| Pop Till You Drop "Pop to the Top 40" | classic | Low | Raneir Pollard | 23 | 1.05.22 | |
| Glutacious "Roll With the Remixes" | boxing | Low | Mark Harari | 13 | 1.03.22 | |
| Power "Aim High" | boxing | Medium | Coach Doc | 9 | 2.15.22 | |
| Sham-Rock | classic | Medium | Mark Harari | 18 | 3.17.22 | |
| Molten Rock "Fired Up Frenzy" | classic | Medium | Leanne Pedante | 12 | 4.11.22 | |
| The Drop "We Like To Party" | boxing | Low | Leanne Pedante | 12 | 4.18.22 | |
| Y2K Babyyy "Never Lonely" | boxing | Medium | Mark Harari | 13 | 4.26.22 | |
| Guilty Pleasures "If It Feels Good, Do It" | boxing | Low | Coach Doc | 11 | 5.03.22 | |
| Break Up Shape Up "Something Old, Something New" | classic | Medium | Dwana Olsen | 18 | 5.30.22 | |
| Pop Till You Drop "Do It Like That" | boxing | Low | Coach Doc | 11 | 7.09.22 | |
| Sweat Symphony "Climb the Mountain" | classic | Low | Mark Harari | 22 | 7.21.22 | |
| Hair Brained "Ready for the New Sensation" | classic | Low | Dwana Olsen | 18 | 8.19.22 | |
| Mood Booster "Can't Help Yourself" | classic | Low | Coach Doc | 16 | 8.30.22 | |
| Just Dance "Turn Me Up" | boxing | Low | Dwana Olsen | 16 | 9.30.22 | |
| Mood Booster "Dance It Away" | classic | Low | Dwana Olsen | 17 | 10.24.22 | |
| Monster “FrEEKed Out 80s” | boxing | Medium | Mark Harari | 28 | 10.31.22 | |
| Fresh Finds "Young & Free" | classic | Medium | Raneir Pollard | 18 | 11.17.22 | |
| Strut "Shake It Down Now" | classic | Low | Mark Harari | 17 | 12.14.22 | |
| Guilty Pleasures "Roadtripping" | classic | Medium | Dwana Olsen | 23 | 12.20.22 | |
| Prom Night "Mums the Word" | boxing | Low | Mindy Lai | 11 | 1.24.23 | |
| Guilty Pleasures "Braving the New Wave" | boxing | Low | Leanne Pedante | 19 | 2.16.23 | |
| Strut "Sassy Shuffle" | boxing | Low | Coach Doc | 12 | 4.06.23 | |
| Joy "Spring into Swing" | classic | Medium | Mark Harari | 18 | 3.03.23 | |
| Prom Night "Spike the Punchbowl" | boxing | Low | Raneir Pollard | 15 | 4.10.23 | |
| Guilty Pleasures "Notes from the 90s" | classic | Medium | Dwana Olsen | 20 | 5.10.23 | |
| Pop Till You Drop "Shine On" | classic | Low | Leanne Pedante | 18 | 6.13.23 | |
| Super Birthday "Remember Year 3" | classic | Low | Team Supernatural | 12 | 4.23.23 | |
| Joy "Hold On Tight" | boxing | Low | Mindy Lai | 15 | 8.17.23 | |
| Retrofit "See The Music" | classic | Medium | Dwana Olsen | 21 | 6.24.23 | |
| Broken Dreams Team "Know the Way to Go" | boxing | Medium | Dwana Olsen | 15 | 7.04.23 | |
| Rap-ture "Hip Hop Hope" | boxing | Low | Mark Harari | 12 | 7.03.23 | |
| Summer "Sunny Strikes" | boxing | Medium | Mark Harari | 17 | 9.19.23 | |
| Smooth Sailing "Sailor's Delight" | boxing | Low | Mark Harari | 17 | 8.24.23 | |
| Indie-structible "Somewhere to Begin" | classic | Low | Raneir Pollard | 17 | 10.31.23 | |
| Smooth Sailing "Keep on Shinin'" | classic | Low | Leanne Pedante | 21 | 1.03.24 | |
| Rock Hard "Heavy (Metal) Hitters" | boxing | Low | Dwana Olsen | 13 | 11.21.23 | |
| Girl Power "Queens of the Mic" | boxing | Medium | Dwana Olsen | 18 | 8.26.23 | |
| Got Soul "Knockout Grooves" | boxing | Medium | Mindy Lai | 11 | 12.08.23 | |
| Mood Booster "Feel the Rush" | classic | Medium | Mark Harari | 15 | 7.01.24 | |
| Jazz It Up "Let's Wail, C'mon!" | boxing | Low | Leanne Pedante | 14 | 2.01.24 | |
| Rap-ture "Own Up, Own It" | classic | Low | Mark Harari | 20 | 2.20.24 | |
| Hair Brained "Sock 'Em for Ages" | boxing | Medium | Mark Harari | 18 | 3.18.24 | |
| Strut "Boogie Gloves" | boxing | Low | Coach Doc | 12 | 3.28.24 | |
| Billie Eilish Artist Series | boxing | Medium | Dwana Olsen | 19 | 7.22.24 | |
| Got Soul "No Doubt, Twist and Shout" | boxing | Low | Coach Doc | 14 | 4.01.24 | |
| Time Warp "1969" | classic | Medium | Mark Harari | 25 | 7.29.24 | |
| Pump, You Up 90s "Alt Rock Knockdown" | boxing | Medium | Leanne Pedante | 19 | 4.12.24 | |
| Abs-o’licious "Jack ÜR Abs" | classic | Low | Raneir Pollard | 20 | 5.22.24 | |
| Dance Around The World "The Trip to Italy" | classic | Medium | Raneir Pollard | 13 | 9.30.24 | |
| Got Soul "Got You" | boxing | Medium | Coach Doc | 11 | 6.14.24 | |
| Strut "Knock Out, Rock Out" | boxing | Low | Mark Harari | 22 | 9.23.24 | |
| Abs-o’licious "80s Heat Is On" | boxing | Medium | Mark Harari | 23 | 10.14.24 | |
| Nouveau Disco "Feel the Adrenaline Rush" | boxing | Medium | Leanne Pedante | 18 | 11.25.24 | |
| J Balvin Artist Series | boxing | Medium | Dwana Olsen | 17 | 12.16.24 | |
| Guilty Pleasures "Fitness Flex" | boxing | Low | Coach Doc | 15 | 2.10.25 | |
| Guest DJ Paris Hilton | classic | Medium | Raneir Pollard | 18 | 11.18.24 |