 |  |  |  |
|---|---|---|---|
| 3/20 | 3/20 | 2/20 | 0/20 |
Kari Lauruhn's Workouts
#1: not done yet
H Flow
4.25.20
The Present
Leanne Pedante
12 min
#2: not done yet
H Flow
5.03.20
Girl Power
"Debut"
"Debut"
Leanne Pedante
19 min
#3: not done yet
H Flow
6.04.20
Pop Till You Punk
"Debut"
"Debut"
Leanne Pedante
20 min
#4: not done yet
M Flow
6.22.20
Pump, You Up 90s
"Debut"
"Debut"
Leanne Pedante
17 min
#5: DONE! 
H Flow
7.03.20
Guilty Pleasures
"Debut"
"Debut"
Leanne Pedante
16 min
#6: DONE!
H Flow
8.19.20
Pop Till You Punk
"Fire Burning"
"Fire Burning"
Coach Doc
15 min
#7: DONE! 
M Flow
8.03.20
Pop Till You Drop
"Ferocious"
"Ferocious"
Raneir Pollard
23 min
#8: not done yet
M Flow
8.08.20
Monster
"You Alright"
"You Alright"
Coach Doc
23 min
#9: not done yet
H Flow
8.14.20
The Drop
"Liquid Groove"
"Liquid Groove"
Leanne Pedante
14 min
#10: not done yet
H Flow
8.04.20
A Call To Arms
"Debut"
"Debut"
Leanne Pedante
17 min
#11: DONE! 
M Flow
9.14.20
Pop Till You Drop
“Stand Like A Champion”
“Stand Like A Champion”
Leanne Pedante
19 min
#12: not done yet
H Flow
10.09.20
Monster
“Scary Monsters”
“Scary Monsters”
Leanne Pedante
32 min
#13: not done yet
H Flow
10.16.20
Power
“Who Do You Want To Be”
“Who Do You Want To Be”
Leanne Pedante
13 min
#14: DONE!
M Flow
11.02.20
Prom Night
"Chokers and Butterfly Clips"
"Chokers and Butterfly Clips"
Leanne Pedante
23 min
#15: not done yet
H Flow
11.17.20
The Drop
“Me, Myself & I”
“Me, Myself & I”
Leanne Pedante
20 min
#16: not done yet
M Flow
12.16.20
Rock Hard
"Feel Alive"
"Feel Alive"
Leanne Pedante
21 min
#17: not done yet
M Flow
2.18.21
Monster
"Monster Sweet Tooth"
"Monster Sweet Tooth"
Dwana Olsen
32 min
#18: not done yet
H Flow
2.19.21
Strut
“Hot & Heavy”
“Hot & Heavy”
Raneir Pollard
17 min
#19: not done yet
H Flow
3.16.21
The Drop
"Beast Babe"
"Beast Babe"
Dwana Olsen
16 min
#20: DONE!
H Flow
3.25.21
Self Love
"Power and Grace"
"Power and Grace"
Leanne Pedante
20 min
#21: not done yet
M Flow
5.27.21
Sweaty Flannel
"Ninetiesness"
"Ninetiesness"
Leanne Pedante
26 min
#22: not done yet
H Flow
6.21.21
Retrofit
"Fast Feet, Repeat"
"Fast Feet, Repeat"
Raneir Pollard
14 min
#23: DONE!
M Flow
6.25.21
Guilty Pleasures
"Teen Heartthrobs"
"Teen Heartthrobs"
Mark Harari
22 min
#24: not done yet
M Flow
9.02.21
That Feeling
"Sweet Soul"
"Sweet Soul"
Coach Doc
19 min
#25: not done yet
H Flow
8.30.21
Jazz It Up
"Swing Revival"
"Swing Revival"
Leanne Pedante
18 min
#26: not done yet
M Flow
9.23.21
Molten Rock
"Somebody Told Me"
"Somebody Told Me"
Raneir Pollard
16 min
#27: not done yet
M Flow
10.16.21
Smooth Sailing
"Feelin’ Good, Feelin’ Fine"
"Feelin’ Good, Feelin’ Fine"
Coach Doc
22 min
#28: not done yet
H Flow
11.18.21
Freedom Rock
"70's Guitar Heroes"
"70's Guitar Heroes"
Leanne Pedante
26 min
#29: not done yet
M Flow
11.22.21
Monster
"Fortissimo"
"Fortissimo"
Coach Doc
33 min
#30: DONE!
H Flow
12.03.21
Mood Booster
"Happy Hits"
"Happy Hits"
Leanne Pedante
19 min
#31: not done yet
M Flow
11.20.21
Self Love
"Love Thang"
"Love Thang"
Raneir Pollard
20 min
#32: not done yet
H Flow
2.15.22
Rock Hard
"Flip The Switch"
"Flip The Switch"
Mark Harari
21 min
#33: not done yet
H Flow
2.11.22
Superfreak
"Divas of Disco"
"Divas of Disco"
Leanne Pedante
23 min
#34: not done yet
H Flow
3.04.22
Mood Booster
"Gotta Get Up"
"Gotta Get Up"
Raneir Pollard
17 min
#35: not done yet
H Flow
3.18.22
Just Dance
"Bang Bang Beats"
"Bang Bang Beats"
Raneir Pollard
23 min
#36: not done yet
H Flow
4.23.22
Shower Songs
"Sweat, Sing and Swing"
"Sweat, Sing and Swing"
Raneir Pollard
23 min
#37: not done yet
M Flow
5.16.22
Sweat Symphony
"Movement Masterpiece"
"Movement Masterpiece"
Dwana Olsen
18 min
#38: not done yet
M Flow
5.19.22
Guilty Pleasures
"Spice Up Your Swing"
"Spice Up Your Swing"
Raneir Pollard
19 min
#39: not done yet
H Flow
6.28.22
Cover Lover
"Pop Goes The Diesel"
"Pop Goes The Diesel"
Mark Harari
13 min
#40: not done yet
H Flow
8.02.22
Strut
"Believe In It"
"Believe In It"
Mark Harari
28 min
#41: not done yet
H Flow
8.20.22
Pros Only
"Be Your Ride or Die"
"Be Your Ride or Die"
Raneir Pollard
19 min
#42: not done yet
H Flow
9.03.22
Break Stuff
"Fire It Up"
"Fire It Up"
Mark Harari
17 min
#43: not done yet
H Flow
8.16.22
Retrofit
"Know What It's Worth"
"Know What It's Worth"
Coach Doc
21 min
#44: not done yet
H Flow
9.16.22
Hip Hop You Don't Stop
"Get the Best of You"
"Get the Best of You"
Coach Doc
20 min
#45: not done yet
M Flow
11.03.22
Molten Rock
"Stomp + Soar"
"Stomp + Soar"
Coach Doc
17 min
#46: not done yet
M Flow
10.20.23
Just Dance
"Bodacious Beats"
"Bodacious Beats"
Raneir Pollard
16 min
#47: not done yet
M Flow
10.28.22
Rock The Classics
"Take The World"
"Take The World"
Mark Harari
21 min
#48: not done yet
H Flow
11.26.22
Pump, You Up 90s
"Take Root"
"Take Root"
Raneir Pollard
18 min
#49: not done yet
M Flow
1.20.23
Retrofit
"Alive and Thriving"
"Alive and Thriving"
Dwana Olsen
25 min
#50: not done yet
H Flow
2.17.23
Game Time
"Give It to Ya"
"Give It to Ya"
Leanne Pedante
22 min
#51: not done yet
M Flow
4.06.23
Pop Till You Drop
"Calling All Knees"
"Calling All Knees"
Dwana Olsen
18 min
#52: not done yet
M Flow
3.03.23
Joy
"Spring into Swing"
"Spring into Swing"
Mark Harari
18 min
#53: not done yet
H Flow
5.04.23
Broken Dreams Team
"Angst + Attitude"
"Angst + Attitude"
Mark Harari
15 min
#54: not done yet
M Flow
6.06.23
Just Dance
"Move With Pride"
"Move With Pride"
Raneir Pollard
19 min
#55: not done yet
M Flow
5.13.23
The Drop
"Dubstep It Up, Up, Up"
"Dubstep It Up, Up, Up"
Raneir Pollard
12 min
#56: not done yet
H Flow
7.18.23
Got Soul
"Worth the Wait"
"Worth the Wait"
Leanne Pedante
16 min
#57: not done yet
H Flow
8.11.23
Rap-ture
"Fancy Free"
"Fancy Free"
Raneir Pollard
21 min
#58: not done yet
M Flow
2.26.24
Rapattack
"Lightning Strikes Twice"
"Lightning Strikes Twice"
Mark Harari
20 min
#59: not done yet
M Flow
8.31.23
Pop Till You Punk
"Alternative Anthems"
"Alternative Anthems"
Raneir Pollard
19 min
#60: not done yet
H Flow
10.06.23
Just Dance
"Rush and Reflex"
"Rush and Reflex"
Raneir Pollard
17 min
#61: not done yet
H Flow
12.13.23
Just Dance
"Tempo Teasin' "
"Tempo Teasin' "
Leanne Pedante
14 min
#62: not done yet
H Flow
11.04.23
Muscle Meltdown
“Abs + Glutes”
“Abs + Glutes”
Leanne Pedante
16 min
#63: not done yet
H Flow
8.08.23
Prom Night
"The Big Night Goes Eighties Night"
"The Big Night Goes Eighties Night"
Raneir Pollard
24 min
#64: not done yet
M Flow
12.07.23
Hair Brained
"Who's Knockin'"
"Who's Knockin'"
Mark Harari
23 min
#65: not done yet
M Flow
12.25.23
Disney Hits
"Frozen"
"Frozen"
Raneir Pollard
19 min
#66: not done yet
H Flow
2.24.24
Pros Only
"Fusion Fiesta"
"Fusion Fiesta"
Leanne Pedante
14 min
#67: not done yet
H Flow
2.07.24
Pop Till You Drop
"Ooh La Ladies"
"Ooh La Ladies"
Leanne Pedante
20 min
#68: not done yet
M Flow
5.09.24
Nouveau Disco
"Disco 'Do"
"Disco 'Do"
Leanne Pedante
13 min
#69: not done yet
H Flow
2.27.24
Fuego
"Fusion Frenzy"
"Fusion Frenzy"
Coach Doc
18 min
#70: not done yet
H Flow
4.03.24
Freedom Rock
"The Flow-co-motion"
"The Flow-co-motion"
Mark Harari
17 min
#71: not done yet
H Flow
7.10.24
Muscle Meltdown
“Arms + Glutes”
“Arms + Glutes”
Raneir Pollard
24 min
#72: not done yet
M Flow
7.22.24
Hoedown Throwdown
"Flowin' My Life Away"
"Flowin' My Life Away"
Mark Harari
15 min
#73: not done yet
H Flow
7.22.24
Pros Only
"Fiddle & Fury"
"Fiddle & Fury"
Dwana Olsen
14 min
#74: not done yet
H Flow
7.22.24
Rap-ture
"Sweat & Swagger"
"Sweat & Swagger"
Coach Doc
11 min
#75: not done yet
H Flow
5.10.24
Joy
"Happy Hour"
"Happy Hour"
Mark Harari
20 min
#76: not done yet
H Flow
6.04.24
Rapattack
"Battle To The Beat"
"Battle To The Beat"
Coach Doc
17 min
#77: not done yet
M Flow
9.23.24
Nonstop K-Pop
"You Are The Best"
"You Are The Best"
Raneir Pollard
20 min
#78: not done yet
M Flow
12.23.24
A Call To Arms
"Blazing Biceps"
"Blazing Biceps"
Mark Harari
17 min
#79: not done yet
M Flow
1.13.25
Punk You
"Gen X Punk Flex"
"Gen X Punk Flex"
Mark Harari
17 min
#80: not done yet
M Flow
3.24.25
Aretha Franklin
Artist Series
Artist Series
Dwana Olsen
20 min
System Notes
Note added at 2025-09-09 03:30:05
- Workout disabled. We've removed Medium Flow 'Self Love - "Supernatural Supermodel"' with Shea Couleé and replaced it with Medium Flow 'Pump, You Up 90s - "Debut"' with Leanne Pedante.
Workout Table
| Name | Type | Intensity | Coach | Minutes | Date | Completed |
|---|---|---|---|---|---|---|
| The Present | classic | High | Leanne Pedante | 12 | 4.25.20 | |
| Girl Power "Debut" | classic | High | Leanne Pedante | 19 | 5.03.20 | |
| Pop Till You Punk "Debut" | classic | High | Leanne Pedante | 20 | 6.04.20 | |
| Pump, You Up 90s "Debut" | classic | Medium | Leanne Pedante | 17 | 6.22.20 | |
| Guilty Pleasures "Debut" | classic | High | Leanne Pedante | 16 | 7.03.20 | ️ |
| Pop Till You Punk "Fire Burning" | classic | High | Coach Doc | 15 | 8.19.20 | ️ |
| Pop Till You Drop "Ferocious" | classic | Medium | Raneir Pollard | 23 | 8.03.20 | ️ |
| Monster "You Alright" | classic | Medium | Coach Doc | 23 | 8.08.20 | |
| The Drop "Liquid Groove" | classic | High | Leanne Pedante | 14 | 8.14.20 | |
| A Call To Arms "Debut" | classic | High | Leanne Pedante | 17 | 8.04.20 | |
| Pop Till You Drop “Stand Like A Champion” | classic | Medium | Leanne Pedante | 19 | 9.14.20 | ️ |
| Monster “Scary Monsters” | classic | High | Leanne Pedante | 32 | 10.09.20 | |
| Power “Who Do You Want To Be” | classic | High | Leanne Pedante | 13 | 10.16.20 | |
| Prom Night "Chokers and Butterfly Clips" | classic | Medium | Leanne Pedante | 23 | 11.02.20 | ️ |
| The Drop “Me, Myself & I” | classic | High | Leanne Pedante | 20 | 11.17.20 | |
| Rock Hard "Feel Alive" | classic | Medium | Leanne Pedante | 21 | 12.16.20 | |
| Monster "Monster Sweet Tooth" | classic | Medium | Dwana Olsen | 32 | 2.18.21 | |
| Strut “Hot & Heavy” | classic | High | Raneir Pollard | 17 | 2.19.21 | |
| The Drop "Beast Babe" | classic | High | Dwana Olsen | 16 | 3.16.21 | |
| Self Love "Power and Grace" | classic | High | Leanne Pedante | 20 | 3.25.21 | ️ |
| Sweaty Flannel "Ninetiesness" | classic | Medium | Leanne Pedante | 26 | 5.27.21 | |
| Retrofit "Fast Feet, Repeat" | classic | High | Raneir Pollard | 14 | 6.21.21 | |
| Guilty Pleasures "Teen Heartthrobs" | classic | Medium | Mark Harari | 22 | 6.25.21 | ️ |
| That Feeling "Sweet Soul" | classic | Medium | Coach Doc | 19 | 9.02.21 | |
| Jazz It Up "Swing Revival" | classic | High | Leanne Pedante | 18 | 8.30.21 | |
| Molten Rock "Somebody Told Me" | classic | Medium | Raneir Pollard | 16 | 9.23.21 | |
| Smooth Sailing "Feelin’ Good, Feelin’ Fine" | classic | Medium | Coach Doc | 22 | 10.16.21 | |
| Freedom Rock "70's Guitar Heroes" | classic | High | Leanne Pedante | 26 | 11.18.21 | |
| Monster "Fortissimo" | classic | Medium | Coach Doc | 33 | 11.22.21 | |
| Mood Booster "Happy Hits" | classic | High | Leanne Pedante | 19 | 12.03.21 | ️ |
| Self Love "Love Thang" | classic | Medium | Raneir Pollard | 20 | 11.20.21 | |
| Rock Hard "Flip The Switch" | classic | High | Mark Harari | 21 | 2.15.22 | |
| Superfreak "Divas of Disco" | classic | High | Leanne Pedante | 23 | 2.11.22 | |
| Mood Booster "Gotta Get Up" | classic | High | Raneir Pollard | 17 | 3.04.22 | |
| Just Dance "Bang Bang Beats" | classic | High | Raneir Pollard | 23 | 3.18.22 | |
| Shower Songs "Sweat, Sing and Swing" | classic | High | Raneir Pollard | 23 | 4.23.22 | |
| Sweat Symphony "Movement Masterpiece" | classic | Medium | Dwana Olsen | 18 | 5.16.22 | |
| Guilty Pleasures "Spice Up Your Swing" | classic | Medium | Raneir Pollard | 19 | 5.19.22 | |
| Cover Lover "Pop Goes The Diesel" | classic | High | Mark Harari | 13 | 6.28.22 | |
| Strut "Believe In It" | classic | High | Mark Harari | 28 | 8.02.22 | |
| Pros Only "Be Your Ride or Die" | classic | High | Raneir Pollard | 19 | 8.20.22 | |
| Break Stuff "Fire It Up" | classic | High | Mark Harari | 17 | 9.03.22 | |
| Retrofit "Know What It's Worth" | classic | High | Coach Doc | 21 | 8.16.22 | |
| Hip Hop You Don't Stop "Get the Best of You" | classic | High | Coach Doc | 20 | 9.16.22 | |
| Molten Rock "Stomp + Soar" | classic | Medium | Coach Doc | 17 | 11.03.22 | |
| Just Dance "Bodacious Beats" | classic | Medium | Raneir Pollard | 16 | 10.20.23 | |
| Rock The Classics "Take The World" | classic | Medium | Mark Harari | 21 | 10.28.22 | |
| Pump, You Up 90s "Take Root" | classic | High | Raneir Pollard | 18 | 11.26.22 | |
| Retrofit "Alive and Thriving" | classic | Medium | Dwana Olsen | 25 | 1.20.23 | |
| Game Time "Give It to Ya" | classic | High | Leanne Pedante | 22 | 2.17.23 | |
| Pop Till You Drop "Calling All Knees" | classic | Medium | Dwana Olsen | 18 | 4.06.23 | |
| Joy "Spring into Swing" | classic | Medium | Mark Harari | 18 | 3.03.23 | |
| Broken Dreams Team "Angst + Attitude" | classic | High | Mark Harari | 15 | 5.04.23 | |
| Just Dance "Move With Pride" | classic | Medium | Raneir Pollard | 19 | 6.06.23 | |
| The Drop "Dubstep It Up, Up, Up" | classic | Medium | Raneir Pollard | 12 | 5.13.23 | |
| Got Soul "Worth the Wait" | classic | High | Leanne Pedante | 16 | 7.18.23 | |
| Rap-ture "Fancy Free" | classic | High | Raneir Pollard | 21 | 8.11.23 | |
| Rapattack "Lightning Strikes Twice" | classic | Medium | Mark Harari | 20 | 2.26.24 | |
| Pop Till You Punk "Alternative Anthems" | classic | Medium | Raneir Pollard | 19 | 8.31.23 | |
| Just Dance "Rush and Reflex" | classic | High | Raneir Pollard | 17 | 10.06.23 | |
| Just Dance "Tempo Teasin' " | classic | High | Leanne Pedante | 14 | 12.13.23 | |
| Muscle Meltdown “Abs + Glutes” | classic | High | Leanne Pedante | 16 | 11.04.23 | |
| Prom Night "The Big Night Goes Eighties Night" | classic | High | Raneir Pollard | 24 | 8.08.23 | |
| Hair Brained "Who's Knockin'" | classic | Medium | Mark Harari | 23 | 12.07.23 | |
| Disney Hits "Frozen" | classic | Medium | Raneir Pollard | 19 | 12.25.23 | |
| Pros Only "Fusion Fiesta" | classic | High | Leanne Pedante | 14 | 2.24.24 | |
| Pop Till You Drop "Ooh La Ladies" | classic | High | Leanne Pedante | 20 | 2.07.24 | |
| Nouveau Disco "Disco 'Do" | classic | Medium | Leanne Pedante | 13 | 5.09.24 | |
| Fuego "Fusion Frenzy" | classic | High | Coach Doc | 18 | 2.27.24 | |
| Freedom Rock "The Flow-co-motion" | classic | High | Mark Harari | 17 | 4.03.24 | |
| Muscle Meltdown “Arms + Glutes” | classic | High | Raneir Pollard | 24 | 7.10.24 | |
| Hoedown Throwdown "Flowin' My Life Away" | classic | Medium | Mark Harari | 15 | 7.22.24 | |
| Pros Only "Fiddle & Fury" | classic | High | Dwana Olsen | 14 | 7.22.24 | |
| Rap-ture "Sweat & Swagger" | classic | High | Coach Doc | 11 | 7.22.24 | |
| Joy "Happy Hour" | classic | High | Mark Harari | 20 | 5.10.24 | |
| Rapattack "Battle To The Beat" | classic | High | Coach Doc | 17 | 6.04.24 | |
| Nonstop K-Pop "You Are The Best" | classic | Medium | Raneir Pollard | 20 | 9.23.24 | |
| A Call To Arms "Blazing Biceps" | classic | Medium | Mark Harari | 17 | 12.23.24 | |
| Punk You "Gen X Punk Flex" | classic | Medium | Mark Harari | 17 | 1.13.25 | |
| Aretha Franklin Artist Series | classic | Medium | Dwana Olsen | 20 | 3.24.25 |