 |  |  |  |
|---|---|---|---|
| 1/20 | 3/20 | 0/20 | 1/20 |
Fran King Maxwell's Workouts
#1: DONE! 
L Flow
4.21.20
Beginners Only
Leanne Pedante
14 min
#2: not done yet
L Flow
6.07.20
Slow Burn
"The Gift"
"The Gift"
Coach Doc
25 min
#3: not done yet
L Flow
7.12.20
Slow Burn
"Joy"
"Joy"
Coach Doc
23 min
#4: not done yet
L Flow
1.12.21
Flow: Getting Started
Leanne Pedante
18 min
#5: DONE! 
L Flow
9.23.20
Balance
"Pinpoint"
"Pinpoint"
Coach Doc
12 min
#6: not done yet
L Flow
12.09.20
Girl Power
“It’s All Right”
“It’s All Right”
Dwana Olsen
20 min
#7: not done yet
L Flow
4.17.21
Self Love
"Honor Your Greatness"
"Honor Your Greatness"
Mark Harari
22 min
#8: not done yet
L Flow
4.22.21
Mood Booster
"Earth Rocks"
"Earth Rocks"
Dwana Olsen
23 min
#9: not done yet
L Flow
4.28.21
Nouveau Disco
"Disco’s Got A New House"
"Disco’s Got A New House"
Dwana Olsen
16 min
#10: not done yet
L Flow
5.03.21
Fitness Journey
"Streak Weeks Challenge"
"Streak Weeks Challenge"
Leanne Pedante
21 min
#11: not done yet
L Flow
5.06.21
Skinny Jeans and Ripped Seams
"Want It All"
"Want It All"
Mark Harari
19 min
#12: not done yet
L Flow
6.02.21
Rock Boom Baby
"Sock Hop Heroes"
"Sock Hop Heroes"
Mark Harari
15 min
#13: not done yet
L Flow
6.09.21
Smooth Sailing
"Dream Big"
"Dream Big"
Coach Doc
18 min
#14: not done yet
L Flow
7.14.21
Shower Songs
"Lighters To The Sky"
"Lighters To The Sky"
Dwana Olsen
24 min
#15: not done yet
L Flow
8.07.21
Sweaty Flannel
"90s Distortion"
"90s Distortion"
Leanne Pedante
22 min
#16: DONE!
L Boxing
10.26.21
The Drop
“Ringside Rhythm”
“Ringside Rhythm”
Leanne Pedante
11 min
#17: not done yet
L Flow
10.09.21
Hair Brained
"I Wanna Rock!"
"I Wanna Rock!"
Mark Harari
22 min
#18: not done yet
L Flow
11.13.21
Freedom Rock
"The Bright Side"
"The Bright Side"
Mark Harari
19 min
#19: not done yet
L Flow
12.08.21
Superfreak
"Move It"
"Move It"
Dwana Olsen
20 min
#20: not done yet
L Flow
12.15.21
Monster
"Pop Rocks"
"Pop Rocks"
Dwana Olsen
25 min
#21: not done yet
L Flow
1.08.22
Smooth Sailing
"Drop It Like It’s Yacht"
"Drop It Like It’s Yacht"
Dwana Olsen
19 min
#22: not done yet
L Flow
4.09.22
Mood Booster
"Out on the Town"
"Out on the Town"
Raneir Pollard
24 min
#23: not done yet
L Flow
4.20.22
Freedom Rock
"Joy to You and Me"
"Joy to You and Me"
Coach Doc
20 min
#24: not done yet
L Boxing
4.25.22
Pop Till You Drop
"Poppin' The Bass"
"Poppin' The Bass"
Leanne Pedante
12 min
#25: not done yet
L Flow
4.30.22
Rapattack
"It’s in Your DNA"
"It’s in Your DNA"
Coach Doc
17 min
#26: not done yet
L Boxing
5.19.22
Mood Booster
"Pep In Your Step"
"Pep In Your Step"
Mark Harari
14 min
#27: not done yet
L Flow
6.14.22
Guilty Pleasures
"All We Wanna Do"
"All We Wanna Do"
Mark Harari
19 min
#28: not done yet
L Flow
8.17.22
A Call To Arms
"Root For Your Core"
"Root For Your Core"
Raneir Pollard
24 min
#29: not done yet
L Boxing
11.08.22
Break Up Shape Up
"Burned CDs and Broken Hearts"
"Burned CDs and Broken Hearts"
Leanne Pedante
12 min
#30: not done yet
L Flow
11.22.22
Hoedown Throwdown
"Hold Your Horses"
"Hold Your Horses"
Mark Harari
22 min
#31: not done yet
L Boxing
11.26.22
Broken Dreams Team
"Box and Bloom"
"Box and Bloom"
Raneir Pollard
16 min
#32: not done yet
L Flow
11.30.22
Smooth Sailing
"Soaring Spirit"
"Soaring Spirit"
Dwana Olsen
21 min
#33: not done yet
L Flow
12.03.22
Rap-ture
"You da Best"
"You da Best"
Coach Doc
20 min
#34: DONE!
L Boxing
12.05.22
Rock Boom Baby
"Sweetest Surf"
"Sweetest Surf"
Dwana Olsen
9 min
#35: not done yet
L Flow
1.02.23
Commit To You
Team Supernatural
17 min
#36: not done yet
L Flow
1.25.23
Monster
"Nineties Nostalgia"
"Nineties Nostalgia"
Mark Harari
31 min
#37: not done yet
L Flow
1.28.23
Superfreak
"Stomp with Me"
"Stomp with Me"
Coach Doc
18 min
#38: not done yet
L Boxing
2.16.23
Guilty Pleasures
"Braving the New Wave"
"Braving the New Wave"
Leanne Pedante
19 min
#39: not done yet
L Flow
3.17.23
Break Stuff
"Savage Sweat"
"Savage Sweat"
Mark Harari
20 min
#40: not done yet
L Boxing
3.09.23
Pop Till You Punk
"Teen Transformation"
"Teen Transformation"
Mindy Lai
16 min
#41: not done yet
L Boxing
4.01.23
A Call To Arms
"Stronger Than Before"
"Stronger Than Before"
Raneir Pollard
18 min
#42: not done yet
L Boxing
5.10.23
Hip Hop You Don't Stop
"Slippin' in Style"
"Slippin' in Style"
Coach Doc
13 min
#43: not done yet
L Flow
5.09.23
Strut
"Rawkin' Rumble"
"Rawkin' Rumble"
Mark Harari
17 min
#44: not done yet
L Boxing
5.15.23
Rock Hard
"Rock the Arena"
"Rock the Arena"
Dwana Olsen
18 min
#45: not done yet
L Boxing
5.18.23
Jazz It Up
"Hop N Bop"
"Hop N Bop"
Coach Doc
13 min
#46: DONE! 
L Flow
4.23.23
Super Birthday
"Remember Year 3"
"Remember Year 3"
Team Supernatural
12 min
#47: not done yet
L Boxing
8.17.23
Joy
"Hold On Tight"
"Hold On Tight"
Mindy Lai
15 min
#48: not done yet
L Boxing
6.20.23
Roller Rink
"Ringside Romance"
"Ringside Romance"
Coach Doc
15 min
#49: not done yet
L Boxing
6.27.23
Strut
"Temperature Risin'"
"Temperature Risin'"
Dwana Olsen
18 min
#50: not done yet
L Boxing
6.23.23
Rock Boom Baby
"Bluesin' through the Kinks"
"Bluesin' through the Kinks"
Dwana Olsen
12 min
#51: not done yet
L Boxing
7.12.23
Guilty Pleasures
"Hanging in There"
"Hanging in There"
Mark Harari
15 min
#52: not done yet
L Flow
10.17.23
Prom Night
"The One That Got Away"
"The One That Got Away"
Mark Harari
19 min
#53: not done yet
L Boxing
7.31.23
Freedom Rock
"Heartland Heroes"
"Heartland Heroes"
Mark Harari
22 min
#54: not done yet
L Flow
8.05.23
Rapattack
"Press Forward"
"Press Forward"
Raneir Pollard
12 min
#55: not done yet
L Flow
9.09.23
Retrofit
"Sippin' On Sunshine"
"Sippin' On Sunshine"
Coach Doc
21 min
#56: not done yet
L Boxing
8.24.23
Smooth Sailing
"Sailor's Delight"
"Sailor's Delight"
Mark Harari
17 min
#57: not done yet
L Flow
8.16.23
Jazz It Up
"Sunny Standards"
"Sunny Standards"
Coach Doc
14 min
#58: not done yet
L Flow
9.20.23
A Call To Arms
"Beg for the Push"
"Beg for the Push"
Dwana Olsen
16 min
#59: not done yet
L Boxing
10.09.23
Rock The Classics
"Feel the Freedom"
"Feel the Freedom"
Dwana Olsen
15 min
#60: not done yet
L Flow
10.19.23
Y2K Babyyy
"#Throwback"
"#Throwback"
Coach Doc
20 min
#61: not done yet
L Boxing
10.23.23
Glutacious
"Bouncy Bangers"
"Bouncy Bangers"
Coach Doc
17 min
#62: not done yet
L Flow
10.31.23
Indie-structible
"Somewhere to Begin"
"Somewhere to Begin"
Raneir Pollard
17 min
#63: not done yet
L Boxing
11.21.23
Rock Hard
"Heavy (Metal) Hitters"
"Heavy (Metal) Hitters"
Dwana Olsen
13 min
#64: not done yet
L Flow
3.21.24
That Feeling
"Mixtape Magic"
"Mixtape Magic"
Dwana Olsen
19 min
#65: not done yet
L Boxing
12.04.23
Superfreak
"Blow Your Horn"
"Blow Your Horn"
Leanne Pedante
16 min
#66: not done yet
L Boxing
12.28.23
Rock The Classics
"Seek Shelter"
"Seek Shelter"
Mark Harari
14 min
#67: not done yet
L Flow
1.31.24
Rock Hard
"Boomin' Beats"
"Boomin' Beats"
Mark Harari
20 min
#68: 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
#69: not done yet
L Boxing
7.01.24
Power
"Tear The Ring Up"
"Tear The Ring Up"
Leanne Pedante
16 min
#70: not done yet
L Boxing
7.15.24
Rock Hard
"Shredding for the Shred"
"Shredding for the Shred"
Dwana Olsen
17 min
#71: not done yet
L Boxing
5.06.24
Break Stuff
"Dubstep on the Brakes"
"Dubstep on the Brakes"
Mark Harari
14 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
L Boxing
6.06.24
Hair Brained
"Hungry for Hair Metal"
"Hungry for Hair Metal"
Mark Harari
17 min
#74: not done yet
L Flow
6.14.24
Hoedown Throwdown
"Lasso Good Times"
"Lasso Good Times"
Dwana Olsen
21 min
#75: not done yet
L Boxing
6.26.24
A Call To Arms
"Funky Flex"
"Funky Flex"
Leanne Pedante
13 min
#76: not done yet
L Boxing
8.12.24
Smooth Sailing
"Gone Reminiscing"
"Gone Reminiscing"
Mark Harari
19 min
#77: not done yet
L Flow
9.02.24
Summer
"(Extra)ordinary Magic"
"(Extra)ordinary Magic"
Dwana Olsen
19 min
#78: not done yet
L Flow
10.28.24
Hoedown Throwdown
"Heartland Tunes"
"Heartland Tunes"
Mark Harari
13 min
#79: not done yet
L Flow
1.27.25
Showdown
"Motown vs. Disco Fever"
"Motown vs. Disco Fever"
Coach Doc
31 min
#80: not done yet
L Flow
3.17.25
Mood Booster
"Days Go By"
"Days Go By"
Dwana Olsen
18 min
System Notes
Note added at 2025-07-09 03:30:04
- Workout disabled. We've removed Low Flow 'Skinny Jeans and Ripped Seams - "Coffee House Hits"' with Leanne Pedante and replaced it with Low Flow 'Rock Boom Baby - "Sock Hop Heroes"' with Mark Harari.
Note added at 2025-09-09 03:30:03
- Workout disabled. We've removed Low Flow 'Slow Burn - "Chi"' with Coach Doc and replaced it with Low Boxing 'Shower Songs - "A Bold Shower"' with Dwana Olsen.
- Workout disabled. We've removed Low Flow 'Monster - "Party Monster"' with Coach Doc and replaced it with Low Flow 'Hoedown Throwdown - "Hold Your Horses"' with Mark Harari.
Note added at 2025-09-10 03:30:03
- Workout disabled. We've removed Low Flow 'Slow Burn - "Chi"' with Coach Doc and replaced it with Low Boxing 'Guilty Pleasures - "Hanging in There"' with Mark Harari.
Workout Table
| Name | Type | Intensity | Coach | Minutes | Date | Completed |
|---|---|---|---|---|---|---|
| Beginners Only | classic | Low | Leanne Pedante | 14 | 4.21.20 | ️ |
| Slow Burn "The Gift" | classic | Low | Coach Doc | 25 | 6.07.20 | |
| Slow Burn "Joy" | classic | Low | Coach Doc | 23 | 7.12.20 | |
| Flow: Getting Started | classic | Low | Leanne Pedante | 18 | 1.12.21 | |
| Balance "Pinpoint" | classic | Low | Coach Doc | 12 | 9.23.20 | ️ |
| Girl Power “It’s All Right” | classic | Low | Dwana Olsen | 20 | 12.09.20 | |
| Self Love "Honor Your Greatness" | classic | Low | Mark Harari | 22 | 4.17.21 | |
| Mood Booster "Earth Rocks" | classic | Low | Dwana Olsen | 23 | 4.22.21 | |
| Nouveau Disco "Disco’s Got A New House" | classic | Low | Dwana Olsen | 16 | 4.28.21 | |
| Fitness Journey "Streak Weeks Challenge" | classic | Low | Leanne Pedante | 21 | 5.03.21 | |
| Skinny Jeans and Ripped Seams "Want It All" | classic | Low | Mark Harari | 19 | 5.06.21 | |
| Rock Boom Baby "Sock Hop Heroes" | classic | Low | Mark Harari | 15 | 6.02.21 | |
| Smooth Sailing "Dream Big" | classic | Low | Coach Doc | 18 | 6.09.21 | |
| Shower Songs "Lighters To The Sky" | classic | Low | Dwana Olsen | 24 | 7.14.21 | |
| Sweaty Flannel "90s Distortion" | classic | Low | Leanne Pedante | 22 | 8.07.21 | |
| The Drop “Ringside Rhythm” | boxing | Low | Leanne Pedante | 11 | 10.26.21 | ️ |
| Hair Brained "I Wanna Rock!" | classic | Low | Mark Harari | 22 | 10.09.21 | |
| Freedom Rock "The Bright Side" | classic | Low | Mark Harari | 19 | 11.13.21 | |
| Superfreak "Move It" | classic | Low | Dwana Olsen | 20 | 12.08.21 | |
| Monster "Pop Rocks" | classic | Low | Dwana Olsen | 25 | 12.15.21 | |
| Smooth Sailing "Drop It Like It’s Yacht" | classic | Low | Dwana Olsen | 19 | 1.08.22 | |
| Mood Booster "Out on the Town" | classic | Low | Raneir Pollard | 24 | 4.09.22 | |
| Freedom Rock "Joy to You and Me" | classic | Low | Coach Doc | 20 | 4.20.22 | |
| Pop Till You Drop "Poppin' The Bass" | boxing | Low | Leanne Pedante | 12 | 4.25.22 | |
| Rapattack "It’s in Your DNA" | classic | Low | Coach Doc | 17 | 4.30.22 | |
| Mood Booster "Pep In Your Step" | boxing | Low | Mark Harari | 14 | 5.19.22 | |
| Guilty Pleasures "All We Wanna Do" | classic | Low | Mark Harari | 19 | 6.14.22 | |
| A Call To Arms "Root For Your Core" | classic | Low | Raneir Pollard | 24 | 8.17.22 | |
| Break Up Shape Up "Burned CDs and Broken Hearts" | boxing | Low | Leanne Pedante | 12 | 11.08.22 | |
| Hoedown Throwdown "Hold Your Horses" | classic | Low | Mark Harari | 22 | 11.22.22 | |
| Broken Dreams Team "Box and Bloom" | boxing | Low | Raneir Pollard | 16 | 11.26.22 | |
| Smooth Sailing "Soaring Spirit" | classic | Low | Dwana Olsen | 21 | 11.30.22 | |
| Rap-ture "You da Best" | classic | Low | Coach Doc | 20 | 12.03.22 | |
| Rock Boom Baby "Sweetest Surf" | boxing | Low | Dwana Olsen | 9 | 12.05.22 | ️ |
| Commit To You | classic | Low | Team Supernatural | 17 | 1.02.23 | |
| Monster "Nineties Nostalgia" | classic | Low | Mark Harari | 31 | 1.25.23 | |
| Superfreak "Stomp with Me" | classic | Low | Coach Doc | 18 | 1.28.23 | |
| Guilty Pleasures "Braving the New Wave" | boxing | Low | Leanne Pedante | 19 | 2.16.23 | |
| Break Stuff "Savage Sweat" | classic | Low | Mark Harari | 20 | 3.17.23 | |
| Pop Till You Punk "Teen Transformation" | boxing | Low | Mindy Lai | 16 | 3.09.23 | |
| A Call To Arms "Stronger Than Before" | boxing | Low | Raneir Pollard | 18 | 4.01.23 | |
| Hip Hop You Don't Stop "Slippin' in Style" | boxing | Low | Coach Doc | 13 | 5.10.23 | |
| Strut "Rawkin' Rumble" | classic | Low | Mark Harari | 17 | 5.09.23 | |
| Rock Hard "Rock the Arena" | boxing | Low | Dwana Olsen | 18 | 5.15.23 | |
| Jazz It Up "Hop N Bop" | boxing | Low | Coach Doc | 13 | 5.18.23 | |
| 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 | |
| Roller Rink "Ringside Romance" | boxing | Low | Coach Doc | 15 | 6.20.23 | |
| Strut "Temperature Risin'" | boxing | Low | Dwana Olsen | 18 | 6.27.23 | |
| Rock Boom Baby "Bluesin' through the Kinks" | boxing | Low | Dwana Olsen | 12 | 6.23.23 | |
| Guilty Pleasures "Hanging in There" | boxing | Low | Mark Harari | 15 | 7.12.23 | |
| Prom Night "The One That Got Away" | classic | Low | Mark Harari | 19 | 10.17.23 | |
| Freedom Rock "Heartland Heroes" | boxing | Low | Mark Harari | 22 | 7.31.23 | |
| Rapattack "Press Forward" | classic | Low | Raneir Pollard | 12 | 8.05.23 | |
| Retrofit "Sippin' On Sunshine" | classic | Low | Coach Doc | 21 | 9.09.23 | |
| Smooth Sailing "Sailor's Delight" | boxing | Low | Mark Harari | 17 | 8.24.23 | |
| Jazz It Up "Sunny Standards" | classic | Low | Coach Doc | 14 | 8.16.23 | |
| A Call To Arms "Beg for the Push" | classic | Low | Dwana Olsen | 16 | 9.20.23 | |
| Rock The Classics "Feel the Freedom" | boxing | Low | Dwana Olsen | 15 | 10.09.23 | |
| Y2K Babyyy "#Throwback" | classic | Low | Coach Doc | 20 | 10.19.23 | |
| Glutacious "Bouncy Bangers" | boxing | Low | Coach Doc | 17 | 10.23.23 | |
| Indie-structible "Somewhere to Begin" | classic | Low | Raneir Pollard | 17 | 10.31.23 | |
| Rock Hard "Heavy (Metal) Hitters" | boxing | Low | Dwana Olsen | 13 | 11.21.23 | |
| That Feeling "Mixtape Magic" | classic | Low | Dwana Olsen | 19 | 3.21.24 | |
| Superfreak "Blow Your Horn" | boxing | Low | Leanne Pedante | 16 | 12.04.23 | |
| Rock The Classics "Seek Shelter" | boxing | Low | Mark Harari | 14 | 12.28.23 | |
| Rock Hard "Boomin' Beats" | classic | Low | Mark Harari | 20 | 1.31.24 | |
| Jazz It Up "Let's Wail, C'mon!" | boxing | Low | Leanne Pedante | 14 | 2.01.24 | |
| Power "Tear The Ring Up" | boxing | Low | Leanne Pedante | 16 | 7.01.24 | |
| Rock Hard "Shredding for the Shred" | boxing | Low | Dwana Olsen | 17 | 7.15.24 | |
| Break Stuff "Dubstep on the Brakes" | boxing | Low | Mark Harari | 14 | 5.06.24 | |
| Abs-o’licious "Jack ÜR Abs" | classic | Low | Raneir Pollard | 20 | 5.22.24 | |
| Hair Brained "Hungry for Hair Metal" | boxing | Low | Mark Harari | 17 | 6.06.24 | |
| Hoedown Throwdown "Lasso Good Times" | classic | Low | Dwana Olsen | 21 | 6.14.24 | |
| A Call To Arms "Funky Flex" | boxing | Low | Leanne Pedante | 13 | 6.26.24 | |
| Smooth Sailing "Gone Reminiscing" | boxing | Low | Mark Harari | 19 | 8.12.24 | |
| Summer "(Extra)ordinary Magic" | classic | Low | Dwana Olsen | 19 | 9.02.24 | |
| Hoedown Throwdown "Heartland Tunes" | classic | Low | Mark Harari | 13 | 10.28.24 | |
| Showdown "Motown vs. Disco Fever" | classic | Low | Coach Doc | 31 | 1.27.25 | |
| Mood Booster "Days Go By" | classic | Low | Dwana Olsen | 18 | 3.17.25 |