 |  |  |  |
|---|---|---|---|
| 0/20 | 2/20 | 12/20 | 19/20 |
Kelly Ford McKoon's Workouts
#1: not done yet
M Flow
5.15.20
Freedom Rock
"Debut"
"Debut"
Leanne Pedante
25 min
#2: not done yet
H Flow
5.20.20
Molten Rock
"Debut"
"Debut"
Coach Doc
17 min
#3: not done yet
M Flow
6.22.20
Pump, You Up 90s
"Debut"
"Debut"
Leanne Pedante
17 min
#4: not done yet
L Flow
7.26.20
Slow Burn
"Greatness"
"Greatness"
Coach Doc
21 min
#5: DONE! 
M Flow
8.29.20
New Beginnings
"Victoria’s Journey"
"Victoria’s Journey"
Coach Doc
18 min
#6: DONE! 
L Flow
9.23.20
Balance
"Pinpoint"
"Pinpoint"
Coach Doc
12 min
#7: not done yet
M Flow
11.16.20
Nouveau Disco
"Debut"
"Debut"
Raneir Pollard
23 min
#8: not done yet
L Flow
1.27.21
Rock Boom Baby
"Cowabunga"
"Cowabunga"
Mark Harari
10 min
#9: DONE! 
L Flow
12.25.20
Merry
"Debut"
"Debut"
Raneir Pollard
14 min
#10: DONE!
M Flow
12.31.20
Just Dance
"New Year's Eve"
"New Year's Eve"
Raneir Pollard
16 min
#11: DONE!
H Flow
2.27.21
Pros Only
Glutacious
Glutacious
Raneir Pollard
18 min
#12: not done yet
L Flow
6.12.21
Pool House
"Summer Lovin’"
"Summer Lovin’"
Dwana Olsen
22 min
#13: DONE!
H Flow
6.21.21
Retrofit
"Fast Feet, Repeat"
"Fast Feet, Repeat"
Raneir Pollard
14 min
#14: DONE!
H Flow
7.06.21
Just Dance
"Indie Remixed"
"Indie Remixed"
Leanne Pedante
20 min
#15: DONE!
L Flow
7.27.21
Monster
"Smooth Moves"
"Smooth Moves"
Coach Doc
32 min
#16: not done yet
H Flow
11.23.21
A Call To Arms
"Armed & Anthemic"
"Armed & Anthemic"
Mark Harari
17 min
#17: not done yet
L Boxing
12.27.21
The Drop
"Modern Mantra"
"Modern Mantra"
Raneir Pollard
13 min
#18: not done yet
M Boxing
1.04.22
Abs-o’licious
"Just For You"
"Just For You"
Coach Doc
12 min
#19: not done yet
M Boxing
3.15.22
Pop Till You Drop
"Here Comes the Rush"
"Here Comes the Rush"
Leanne Pedante
13 min
#20: not done yet
L Boxing
4.21.22
Rock Hard
"Rumble and Ride"
"Rumble and Ride"
Mark Harari
15 min
#21: DONE!
M Boxing
5.07.22
Strut
"Kick It"
"Kick It"
Coach Doc
12 min
#22: DONE!
L Boxing
5.23.22
Hair Brained
"Mood For Metal"
"Mood For Metal"
Dwana Olsen
14 min
#23: DONE!
H Flow
5.27.22
That Feeling
"Work Hard"
"Work Hard"
Mark Harari
14 min
#24: DONE!
H Flow
6.28.22
Cover Lover
"Pop Goes The Diesel"
"Pop Goes The Diesel"
Mark Harari
13 min
#25: not done yet
M Flow
8.23.22
Strut
"Make Your Move"
"Make Your Move"
Mark Harari
21 min
#26: not done yet
H Flow
8.31.22
Guilty Pleasures
"Bring It All Back"
"Bring It All Back"
Raneir Pollard
13 min
#27: DONE!
L Boxing
9.03.22
Self Love
"I Am A Fighter"
"I Am A Fighter"
Dwana Olsen
20 min
#28: not done yet
M Flow
8.18.22
Broken Dreams Team
"We're Going Up"
"We're Going Up"
Leanne Pedante
23 min
#29: DONE!
L Boxing
10.03.22
Joy
"Greet the Day"
"Greet the Day"
Mindy Lai
14 min
#30: DONE!
M Flow
10.17.22
Kid Cudi
Artist Series
Artist Series
Raneir Pollard
20 min
#31: not done yet
M Flow
11.17.22
Fresh Finds
"Young & Free"
"Young & Free"
Raneir Pollard
18 min
#32: DONE!
L Boxing
11.23.22
Roller Rink
"Moves 'Til Dawn"
"Moves 'Til Dawn"
Coach Doc
15 min
#33: DONE!
L Flow
11.30.22
Smooth Sailing
"Soaring Spirit"
"Soaring Spirit"
Dwana Olsen
21 min
#34: not done yet
H Flow
12.02.22
Monster
"Tuned In"
"Tuned In"
Leanne Pedante
29 min
#35: not done yet
M Flow
3.15.23
Broken Dreams Team
"Edge of Possibility"
"Edge of Possibility"
Leanne Pedante
19 min
#36: DONE!
L Boxing
3.18.23
Glutacious
"(Throw)back It Up"
"(Throw)back It Up"
Raneir Pollard
14 min
#37: not done yet
H Flow
4.18.23
Rock Hard
"Rude Awakening"
"Rude Awakening"
Leanne Pedante
20 min
#38: not done yet
L Flow
5.02.23
Smooth Sailing
"Keep Us Together"
"Keep Us Together"
Dwana Olsen
21 min
#39: not done yet
L Flow
4.12.23
Rock The Classics
"Riffin' Rock Throwback"
"Riffin' Rock Throwback"
Mark Harari
23 min
#40: DONE!
L Boxing
4.10.23
Prom Night
"Spike the Punchbowl"
"Spike the Punchbowl"
Raneir Pollard
15 min
#41: not done yet
M Flow
4.24.23
Jazz It Up
"Classics Covered"
"Classics Covered"
Raneir Pollard
18 min
#42: DONE!
L Boxing
4.27.23
Superfreak
"Can't Fake the Fun"
"Can't Fake the Fun"
Dwana Olsen
15 min
#43: DONE!
M Boxing
6.10.23
Rock Hard
"Rage and Rumble"
"Rage and Rumble"
Dwana Olsen
17 min
#44: DONE!
H Boxing
5.27.23
Freedom Rock
"Rock 'N' Roll Roadtrip"
"Rock 'N' Roll Roadtrip"
Mark Harari
18 min
#45: DONE!
L Boxing
6.01.23
Superfreak
"Fire Up the Funk"
"Fire Up the Funk"
Raneir Pollard
15 min
#46: not done yet
M Boxing
6.02.23
Retrofit
"Shout It Out"
"Shout It Out"
Mark Harari
14 min
#47: DONE!
H Boxing
8.19.23
Just Dance
"Lose Your Mind"
"Lose Your Mind"
Mark Harari
19 min
#48: not done yet
L Flow
7.26.23
Shower Songs
"Retro Rewind"
"Retro Rewind"
Leanne Pedante
21 min
#49: not done yet
H Flow
6.20.23
Rock The Ages
"Blow the Roof off the Arena"
"Blow the Roof off the Arena"
Mark Harari
21 min
#50: DONE!
H Flow
7.12.23
Nonstop K-Pop
"Boom-Bap Korean Slap"
"Boom-Bap Korean Slap"
Dwana Olsen
16 min
#51: not done yet
M Flow
7.31.23
That Feeling
"Dreamy Duets"
"Dreamy Duets"
Raneir Pollard
14 min
#52: not done yet
M Flow
11.06.23
Breakout Role
"Flashback Flicks"
"Flashback Flicks"
Mark Harari
18 min
#53: DONE!
M Flow
9.07.23
Indie-structible
"Alt-thenticity"
"Alt-thenticity"
Mark Harari
15 min
#54: DONE!
H Flow
10.21.23
Power
"Say Yes"
"Say Yes"
Mark Harari
27 min
#55: not done yet
H Flow
10.24.23
Rock The Classics
"Keep on Rollin'"
"Keep on Rollin'"
Dwana Olsen
18 min
#56: not done yet
H Flow
11.15.23
Monster
"Guitar Greats"
"Guitar Greats"
Leanne Pedante
30 min
#57: not done yet
H Flow
5.29.24
Just Dance
"Happier Now"
"Happier Now"
Coach Doc
13 min
#58: DONE!
L Boxing
12.07.23
That Feeling
"Love Struck"
"Love Struck"
Coach Doc
17 min
#59: DONE!
H Flow
1.02.24
Hair Brained
"Beat the Heat"
"Beat the Heat"
Dwana Olsen
21 min
#60: not done yet
H Flow
2.24.24
Pros Only
"Fusion Fiesta"
"Fusion Fiesta"
Leanne Pedante
14 min
#61: DONE!
H Boxing
1.31.24
Pop Till You Drop
"Embrace Your Shine"
"Embrace Your Shine"
Mindy Lai
15 min
#62: not done yet
H Boxing
4.24.24
Punk You
"Knee'd For Speed"
"Knee'd For Speed"
Leanne Pedante
13 min
#63: not done yet
H Flow
2.27.24
Fuego
"Fusion Frenzy"
"Fusion Frenzy"
Coach Doc
18 min
#64: not done yet
M Boxing
9.02.24
Pop Till You Drop
"Cool for the Rhythm"
"Cool for the Rhythm"
Dwana Olsen
17 min
#65: DONE!
M Boxing
7.15.24
Mood Booster
"Own It"
"Own It"
Coach Doc
19 min
#66: not done yet
M Boxing
4.03.24
Hoedown Throwdown
"Spurred UP!"
"Spurred UP!"
Dwana Olsen
11 min
#67: not done yet
M Flow
9.02.24
Please Leave By 9
"Debut"
"Debut"
Leanne Pedante
20 min
#68: DONE!
H Flow
5.21.24
Break Stuff
"Into Overdrive"
"Into Overdrive"
Raneir Pollard
22 min
#69: not done yet
H Flow
8.12.24
Just Dance
"Remix The Sixties"
"Remix The Sixties"
Leanne Pedante
20 min
#70: not done yet
H Flow
8.19.24
The Drop
"Latin Heatwave"
"Latin Heatwave"
Leanne Pedante
14 min
#71: not done yet
M Flow
8.26.24
Girl Power
"Goldie Girls"
"Goldie Girls"
Leanne Pedante
17 min
#72: not done yet
H Flow
8.26.24
Pros Only
"JKJK-Pop"
"JKJK-Pop"
Raneir Pollard
23 min
#73: not done yet
H Boxing
9.30.24
Pump, You Up 90s
"Punch with Passion"
"Punch with Passion"
Dwana Olsen
18 min
#74: not done yet
L Flow
10.14.24
Just Dance
"Dance Through It"
"Dance Through It"
Raneir Pollard
16 min
#75: not done yet
L Flow
12.16.24
Smooth Sailing
"Fool Me Twice"
"Fool Me Twice"
Dwana Olsen
20 min
#76: not done yet
M Boxing
2.24.25
Doc's House Party
"Debut"
"Debut"
Coach Doc
27 min
#77: not done yet
M Flow
2.24.25
Break Up Shape Up
"Gen Ex"
"Gen Ex"
Mark Harari
24 min
#78: not done yet
L Boxing
12.09.24
Break Up Shape Up
"Celebrate Strength"
"Celebrate Strength"
Dwana Olsen
20 min
#79: not done yet
M Boxing
1.27.25
Showdown
"British Invasion v. American Icons"
"British Invasion v. American Icons"
Mark Harari
28 min
#80: DONE!
M Flow
1.27.25
Hypnotic House
"Debut"
"Debut"
Leanne Pedante
15 min
System Notes
Note added at 2025-08-22 03:30:01
- Workout disabled. We've removed Medium Boxing 'Strut - "Center of Attention"' with Coach Doc and replaced it with High Flow 'Fuego - "Fusion Frenzy"' with Coach Doc.
Workout Table
| Name | Type | Intensity | Coach | Minutes | Date | Completed |
|---|---|---|---|---|---|---|
| Freedom Rock "Debut" | classic | Medium | Leanne Pedante | 25 | 5.15.20 | |
| Molten Rock "Debut" | classic | High | Coach Doc | 17 | 5.20.20 | |
| Pump, You Up 90s "Debut" | classic | Medium | Leanne Pedante | 17 | 6.22.20 | |
| Slow Burn "Greatness" | classic | Low | Coach Doc | 21 | 7.26.20 | |
| New Beginnings "Victoria’s Journey" | classic | Medium | Coach Doc | 18 | 8.29.20 | ️ |
| Balance "Pinpoint" | classic | Low | Coach Doc | 12 | 9.23.20 | ️ |
| Nouveau Disco "Debut" | classic | Medium | Raneir Pollard | 23 | 11.16.20 | |
| Rock Boom Baby "Cowabunga" | classic | Low | Mark Harari | 10 | 1.27.21 | |
| Merry "Debut" | classic | Low | Raneir Pollard | 14 | 12.25.20 | ️ |
| Just Dance "New Year's Eve" | classic | Medium | Raneir Pollard | 16 | 12.31.20 | ️ |
| Pros Only Glutacious | classic | High | Raneir Pollard | 18 | 2.27.21 | ️ |
| Pool House "Summer Lovin’" | classic | Low | Dwana Olsen | 22 | 6.12.21 | |
| Retrofit "Fast Feet, Repeat" | classic | High | Raneir Pollard | 14 | 6.21.21 | ️ |
| Just Dance "Indie Remixed" | classic | High | Leanne Pedante | 20 | 7.06.21 | ️ |
| Monster "Smooth Moves" | classic | Low | Coach Doc | 32 | 7.27.21 | ️ |
| A Call To Arms "Armed & Anthemic" | classic | High | Mark Harari | 17 | 11.23.21 | |
| The Drop "Modern Mantra" | boxing | Low | Raneir Pollard | 13 | 12.27.21 | |
| Abs-o’licious "Just For You" | boxing | Medium | Coach Doc | 12 | 1.04.22 | |
| Pop Till You Drop "Here Comes the Rush" | boxing | Medium | Leanne Pedante | 13 | 3.15.22 | |
| Rock Hard "Rumble and Ride" | boxing | Low | Mark Harari | 15 | 4.21.22 | |
| Strut "Kick It" | boxing | Medium | Coach Doc | 12 | 5.07.22 | ️ |
| Hair Brained "Mood For Metal" | boxing | Low | Dwana Olsen | 14 | 5.23.22 | ️ |
| That Feeling "Work Hard" | classic | High | Mark Harari | 14 | 5.27.22 | ️ |
| Cover Lover "Pop Goes The Diesel" | classic | High | Mark Harari | 13 | 6.28.22 | ️ |
| Strut "Make Your Move" | classic | Medium | Mark Harari | 21 | 8.23.22 | |
| Guilty Pleasures "Bring It All Back" | classic | High | Raneir Pollard | 13 | 8.31.22 | |
| Self Love "I Am A Fighter" | boxing | Low | Dwana Olsen | 20 | 9.03.22 | ️ |
| Broken Dreams Team "We're Going Up" | classic | Medium | Leanne Pedante | 23 | 8.18.22 | |
| Joy "Greet the Day" | boxing | Low | Mindy Lai | 14 | 10.03.22 | ️ |
| Kid Cudi Artist Series | classic | Medium | Raneir Pollard | 20 | 10.17.22 | ️ |
| Fresh Finds "Young & Free" | classic | Medium | Raneir Pollard | 18 | 11.17.22 | |
| Roller Rink "Moves 'Til Dawn" | boxing | Low | Coach Doc | 15 | 11.23.22 | ️ |
| Smooth Sailing "Soaring Spirit" | classic | Low | Dwana Olsen | 21 | 11.30.22 | ️ |
| Monster "Tuned In" | classic | High | Leanne Pedante | 29 | 12.02.22 | |
| Broken Dreams Team "Edge of Possibility" | classic | Medium | Leanne Pedante | 19 | 3.15.23 | |
| Glutacious "(Throw)back It Up" | boxing | Low | Raneir Pollard | 14 | 3.18.23 | ️ |
| Rock Hard "Rude Awakening" | classic | High | Leanne Pedante | 20 | 4.18.23 | |
| Smooth Sailing "Keep Us Together" | classic | Low | Dwana Olsen | 21 | 5.02.23 | |
| Rock The Classics "Riffin' Rock Throwback" | classic | Low | Mark Harari | 23 | 4.12.23 | |
| Prom Night "Spike the Punchbowl" | boxing | Low | Raneir Pollard | 15 | 4.10.23 | ️ |
| Jazz It Up "Classics Covered" | classic | Medium | Raneir Pollard | 18 | 4.24.23 | |
| Superfreak "Can't Fake the Fun" | boxing | Low | Dwana Olsen | 15 | 4.27.23 | ️ |
| Rock Hard "Rage and Rumble" | boxing | Medium | Dwana Olsen | 17 | 6.10.23 | ️ |
| Freedom Rock "Rock 'N' Roll Roadtrip" | boxing | High | Mark Harari | 18 | 5.27.23 | ️ |
| Superfreak "Fire Up the Funk" | boxing | Low | Raneir Pollard | 15 | 6.01.23 | ️ |
| Retrofit "Shout It Out" | boxing | Medium | Mark Harari | 14 | 6.02.23 | |
| Just Dance "Lose Your Mind" | boxing | High | Mark Harari | 19 | 8.19.23 | ️ |
| Shower Songs "Retro Rewind" | classic | Low | Leanne Pedante | 21 | 7.26.23 | |
| Rock The Ages "Blow the Roof off the Arena" | classic | High | Mark Harari | 21 | 6.20.23 | |
| Nonstop K-Pop "Boom-Bap Korean Slap" | classic | High | Dwana Olsen | 16 | 7.12.23 | ️ |
| That Feeling "Dreamy Duets" | classic | Medium | Raneir Pollard | 14 | 7.31.23 | |
| Breakout Role "Flashback Flicks" | classic | Medium | Mark Harari | 18 | 11.06.23 | |
| Indie-structible "Alt-thenticity" | classic | Medium | Mark Harari | 15 | 9.07.23 | ️ |
| Power "Say Yes" | classic | High | Mark Harari | 27 | 10.21.23 | ️ |
| Rock The Classics "Keep on Rollin'" | classic | High | Dwana Olsen | 18 | 10.24.23 | |
| Monster "Guitar Greats" | classic | High | Leanne Pedante | 30 | 11.15.23 | |
| Just Dance "Happier Now" | classic | High | Coach Doc | 13 | 5.29.24 | |
| That Feeling "Love Struck" | boxing | Low | Coach Doc | 17 | 12.07.23 | ️ |
| Hair Brained "Beat the Heat" | classic | High | Dwana Olsen | 21 | 1.02.24 | ️ |
| Pros Only "Fusion Fiesta" | classic | High | Leanne Pedante | 14 | 2.24.24 | |
| Pop Till You Drop "Embrace Your Shine" | boxing | High | Mindy Lai | 15 | 1.31.24 | ️ |
| Punk You "Knee'd For Speed" | boxing | High | Leanne Pedante | 13 | 4.24.24 | |
| Fuego "Fusion Frenzy" | classic | High | Coach Doc | 18 | 2.27.24 | |
| Pop Till You Drop "Cool for the Rhythm" | boxing | Medium | Dwana Olsen | 17 | 9.02.24 | |
| Mood Booster "Own It" | boxing | Medium | Coach Doc | 19 | 7.15.24 | ️ |
| Hoedown Throwdown "Spurred UP!" | boxing | Medium | Dwana Olsen | 11 | 4.03.24 | |
| Please Leave By 9 "Debut" | classic | Medium | Leanne Pedante | 20 | 9.02.24 | |
| Break Stuff "Into Overdrive" | classic | High | Raneir Pollard | 22 | 5.21.24 | ️ |
| Just Dance "Remix The Sixties" | classic | High | Leanne Pedante | 20 | 8.12.24 | |
| The Drop "Latin Heatwave" | classic | High | Leanne Pedante | 14 | 8.19.24 | |
| Girl Power "Goldie Girls" | classic | Medium | Leanne Pedante | 17 | 8.26.24 | |
| Pros Only "JKJK-Pop" | classic | High | Raneir Pollard | 23 | 8.26.24 | |
| Pump, You Up 90s "Punch with Passion" | boxing | High | Dwana Olsen | 18 | 9.30.24 | |
| Just Dance "Dance Through It" | classic | Low | Raneir Pollard | 16 | 10.14.24 | |
| Smooth Sailing "Fool Me Twice" | classic | Low | Dwana Olsen | 20 | 12.16.24 | |
| Doc's House Party "Debut" | boxing | Medium | Coach Doc | 27 | 2.24.25 | |
| Break Up Shape Up "Gen Ex" | classic | Medium | Mark Harari | 24 | 2.24.25 | |
| Break Up Shape Up "Celebrate Strength" | boxing | Low | Dwana Olsen | 20 | 12.09.24 | |
| Showdown "British Invasion v. American Icons" | boxing | Medium | Mark Harari | 28 | 1.27.25 | |
| Hypnotic House "Debut" | classic | Medium | Leanne Pedante | 15 | 1.27.25 | ️ |