Wellbeats Challenge Catalog · types of classes: core, upper body, lower body, total body, cardio and yoga. The seventh day is a stretch and recovery class. Each week follows the

DAY 1 DAY 2 DAY 4 DAY 5 DAY 6

WEEK 3

WEEK 2

WEEK 1

WEEK 4

DAY 3 DAY 7

Unlock Your HipsRecovery

(Stretch & Release)10 min

Eat Better, Sleep Better

Nourish (Nutrition Education)

4 min

Strength BuilderCircuits

(Strength & Conditioning)

20 min

Mindfulness:

Eat your meals more slowly and pay

attention to the texture and taste.

Upper Body MobilityRecovery


Importance of Hydration


3 min

Fluid YogaSports Ready

(Preparation and Performance)

20 min

Mindfulness:

Take 10 minutes of quiet meditation or

deep breathing.

Unblock Your SpineFusion

(Yoga & Pilates)20 min

Standing CoreCircuits


7 min

Add-On StrongDefinitions

(Lean Sculpting)20 min

10 Easy Snacks for On-the-Go


5 min

Fairway FlexibilitySports Ready


20 min

Mindfulness:

Write down 3 things you are thankful for

this week.

Strong BackCircuits


15 min

Fresh Start Smoothie Bowl


2 min

Pure SculptDefinitions


Mindfulness:

Take 10 minutes of quiet meditation or

deep breathing.

Move Your SpineFusion


Walk the PlankDefinitions


Booty and AbsExpress (Toning)

20 min

Backside BalanceTime Savers

(15 Min or Less)10 min

Lower Back YogaTime Savers


Core PlayFusion


CoreCircuits10 min

Pilates Core FireFusion


OR REST

OR REST

OR REST

REST

REST

OR REST

OR REST OR REST

Make every move and minute count! This challenge helps you maintain healthy habits and feel both mentally and physically strong - even when life gets busy. For 4 weeks, you will be supported with a well-rounded plan of workouts, nutrition classes, and mindfulness tips to become a healthier you.

Recommended Equipment

Yoga Mat

Every Move Matters Challenge

Dumbbells Yoga Block

Resistance Bands Step and Risers

Wellbeats Challenge CatalogWellbeats makes it simple for participants to reach their goals by following our 2-8 week challenges. Enroll in a plan directly from the Wellbeats app and follow the day-by-day calendar of recommended classes.

Every Move Matters Challenge

Yoga at Home Challenge

Work(Out) From Home Challenge

MON TUE THU FRI SATWED SUN

Day 24

Peak Your YogaFusion20 min

Day 17

Balance MindsetFusion35 min

Day 10

G.U.T.S.Fusion35 min

Day 3

You CAN Do YogaFusion50 min

Day 25

Yoga StretchFusion20 min

Day 18

Gentle YogaFusion30 min

Day 11

Heart OpenerFusion20 min

Day 4


Day 26

Slumber Yoga 1Fusion15 min

Day 19

Move Your SpineFusion20 min

Day 12

Restorative Yoga 2Time Savers

15 min

Day 5

Moon SalutationFusion35 min

If you’re feeling overwhelmed or stressed, this yoga-at-home challenge can help! Start fresh each day with yoga classes that can provide peace and control in both mind and body. For 5 days each week, our certified virtual instructors will guide you through a series of yoga poses to help manage stress, increase flexibility, and build strength. This challenge can be completed anywhere, even with limited space and equipment. Namaste!

Optional Equipment

Yoga Mat

Yoga at Home Challenge

Day 23

Yoga BasicFusion20 min

Day 16


Day 9


15 min

Day 2

Power Yoga 1 Time Savers

15 min

Day 22

Body StrongFusion35 min

Day 15

HIIT Your FlowFusion20 min

Day 8

Rise and ShineFusion50 min

Day 1

Yoga BasicFusion20 min

Yoga Block

Turn your living room into a yoga studio!

REST

REST

REST

REST

REST

REST

REST

REST

WEEK 3

WEEK 2

WEEK 1

WEEK 4

No gym? No problem. All you need is your own bodyweight for this 4-week, at-home challenge designed for limited time and space.

For 5 days each week, our team of certified, virtual instructors will guide you through a combination of cardio and HIIT workouts to elevate your heart rate, boost energy, and decrease stress. Ready to get your sweat on? Let’s HIIT to it!

Work(Out) From Home Challenge

Join the Wellbeats community


Day 24

Circuit LadderCircuits20 min

Day 17

Cardio CoreCircuits20 min

Day 10

HIIT CardioCircuits20 min

Day 3

HIIT & TabataCircuits20 min

Day 25

Lean Legs & CoreExpress20 min

Day 18

Hit it StrongDefinitions

20 min

Day 11

Booty and AbsExpress20 min

Day 4

Upper Body FitExpress20 min

Day 26

CoreCircuits10 min

Day 19

Fusion HIIT CircuitKinetics30 min

Day 12

KickboxingCircuits20 min

Day 5

CoreCircuits10 min

Day 23


20 min

Day 16

Total Body NoEquipment

Circuits20 min

Day 9

BYOBDefinitions

20 min

Day 2

Total Body NoEquipment

Circuits20 min

Day 22

UnstoppableKinetics20 min

Day 15

Bring It TabataKinetics25 min

Day 8

Tabata PyramidsKinetics30 min

Day 1

Stength and Cardio Circuit

Kinetics25 min

REST

REST

REST

REST

REST

REST

REST

REST

WEEK 3

WEEK 2

WEEK 1

WEEK 4

Nourish Your Everyday Challenge

Give Me an Office Break Challenge


WEEK 2

WEEK 1

DAY 3 DAY 7

Breakfast: Start Your Day Right

Nourish2 min

OR

Protein Pancakes Recipe Nourish

2 min

Nourishing vs. Eating

Nourish9 min

10 Easy Snacks for On-the-Go

Nourish5 min

A Beginner’s Guide to Macros

Nourish4 min

Eat Better, Sleep Better

Nourish4 min

How to Read a Nutrition Label

Nourish3 min

Cooking with Oil Nourish

6 min

How to Master Portion Control

Nourish3 min

Cooking with Healthy Fats

Nourish8 min

Gut Health 101 Nourish

5 min

AND

Cooking to Improve Gut Health

Nourish10 min

Anti-Aging Foods Nourish

3 min

OR

Sharpen Your Knife Skills

Nourish21 min

Anti-Inflammatory Foods

Nourish5 min

AND

Cooking to Reduce Inflammation

Nourish11 min

Smoothie Basics Nourish

5 min

OR

Fresh Start Smoothie Bowl

Recipe Nourish

2 min

What to Eat After a Workout

Nourish7 min

OR

Fueling for Your Run Nourish14 min

Not sure how to cook nutritious meals? Struggling with eating “the right” foods? No matter where you are, this 2-week challenge is a quick way to learn the basics of healthy eating and nutrition. All classes are taught with a simple, easy-to-follow approach so you can take action right away. No more second guessing or feeling stuck, our top nutrition experts will teach you all the tools and tips you need to maintain a healthy lifestyle. Every day you will learn something new - whether it’s master portion control, what to eat after a workout, healthy snack ideas, cooking tips, and so much more. By the end of this challenge, you will confidently be ready to nourish your everyday.

Share your meals with us on Instagram or Facebook so we can give you a virtual high-five using #WellbeatsNourish

Nourish Your Everyday Challenge

Feeling a little stressed or anxious at work? Studies show even just a short break throughout the day can help manage stress and increase productivity*.So if you’re starting to lose focus, join us for a weekday office break or mindfulness practice to help you recharge, refocus, and energize your mind and body. Give me an office break? Yes, please!

*Source: https://www.psychologytoday.com/us/blog/changepower/201704/how-do-work-breaks-help-your-brain-5-surprising-answers

Give Me an Office Break Challenge

Productivity-Booster for Your Work Day


Day 24

Chest OpenerOffice Breaks

1 min

Day 17

Mobility 2: Lower Body

Office Breaks5 min

Day 10

Wrist and Hand StretchOffice Breaks

3 min

Day 3

Slouch No More 1Office Breaks

5 min

Day 25

Personal Development

Mindfulness at Work16 min

Day 18

Worry WoesManaging Anxiety

15 min

Day 11

Dealing with StressMindfulness at Work

17 min

Day 4

Breathing Meditation

Mindfulness at Work7 min

Day 26

Hip StretchOffice Breaks

1 min

Day 19

Crunch for Lunch 1Office Breaks

5 min

Day 12

Neck StretchOffice Breaks

2 min

Day 5

Boost CreativityOffice Breaks

2 min

Day 23

Chair Yoga 2 Office Breaks

5 min

Day 16

Mobility 1: Upper Body

Office Breaks5 min

Day 9

Lunchtime Lunges 1

Office Breaks5 min

Day 2

Chair Yoga 1 Office Breaks

5 min

Day 22

Punch It OutOffice Breaks

1 min

Day 15

Clear Your MindOffice Breaks

2 min

Day 8

Stretch Break 1Office Breaks

5 min

Day 1

Pick Me UpOffice Breaks

2 min

REST

REST

REST

REST

REST

REST

REST

REST

WEEK 3

WEEK 2

WEEK 1

WEEK 4

Required Equipment

Chair

Improve Core Strength Challenge

Move with Heart Challenge

Target your core with classes that challenge your stability, strength and endurance. You will complete 20 minute classes either 5 or 6 days each week. Days where the “optional” equipment is used in the class, an alternative class using no equipment has been provided. Grab a friend and set a goal together!


Optional Equipment

Yoga Mat

Improve Core Strength Challenge

Dumbbells


WEEK 3

WEEK 2

WEEK 1

WEEK 4

DAY 3 DAY 7

Core ChallengeExpress (Toning)

20 min

From All AnglesExpress (Toning)

20 min

Core PlayFusion (Yoga)

20 min

Rock Your CoreExpress (Toning)

20 min

Pilates PlusFusion (Yoga)

20 min

Lean Legs & CoreExpress (Toning)

20 min

Ultimate CoreExpress (Toning)

20 min

In The ZoneExpress (Toning)

20 min

EpicenterExpress (Toning)

20 min

Towel TeaserExpress (Toning)

20 min

1,2...CoreExpress (Toning)

20 min

Plank & BurnExpress (Toning)

20 min

PlanklessExpress (Toning)

20 min_ OR _In The Zone

Express (Toning) 20 min

Strong CoreExpress (Toning)

20 min_ OR _Rock Your CoreExpress (Toning)

20 min

ABSolutely CoreExpress (Toning)

20 min_ OR _Lean Legs & CoreExpress (Toning)

20 min

Ignite Your AbsExpress (Toning)

20 min_ OR _Ultimate Core


MatrixKinetics (HIIT)

20 min

Body FueledKinetics (HIIT)

20 min

BodyweightBasic

Kinetics (HIIT)20 min

AmpedKinetics (HIIT)

20 min

OR

OR

OR

OR

REST

REST

REST

RESTAscension



(Lean Sculpting) 20 min

EndureExpress (Toning)

20 min

Double Whammy Express (Toning)

20 minREST

REST

REST

REST

Stability Ball

TowelResistance Bands

Step And Risers


WEEK 3

WEEK 2

WEEK 1

WEEK 4

DAY 3 DAY 7

Cardio CoreCircuits (Strength &

Conditioning)20 min

HIIT CardioCircuits (Strength &

Conditioning)20 min

Bring It TabataKinetics (HIIT)

25 min

Fighter Circuit TKO (Kickboxing)

20 min

Move Your SpineFusion (Yoga)

20 min

Gentle Yoga Fusion (Yoga)

30 min

Sweet SixteenFusion (Yoga)

16 min

Heart Opener Fusion (Yoga)

20 min

HIIT & TabataCircuits (Strength &

Conditioning)20 min

Beat Down TKO (Kickboxing)

20 min

KickboxingCircuits (Strength &

Conditioning)20 min

Cardio & Strength Circuits (Strength &

Conditioning)25 min

RESTRESTREST

RESTRESTREST

RESTRESTREST

REST

REST

REST

REST

REST RESTREST

Elevate your heart rate in just 30 minutes or less! 3 classes per week for 4 weeks. (12 total – Monday is a cardio and/or strength, Wednesday is a yoga/Pilates and/or core training, Friday is another cardio and/or strength). Includes a combination of kickboxing, HIIT, circuit training, yoga, and Pilates to feel good from the inside out. No equipment needed, but a yoga mat is optional. All classes just 30 minutes or less.


Yoga Mat

Move with Heart Challenge

Get Started Challenge

Cycle Strong Challenge


WEEK 3

WEEK 2

WEEK 1

WEEK 4

DAY 3 DAY 7

Circuit CrazyKinetics (HIIT)

35 min

All InKinetics (HIIT)

20 min

Next Level Kinetics (HIIT)

20 min

WellbeatsFit Test Basic

15 min

Fight ClubTKO (Kickboxing)

20 min

Attack RetreatTKO (Kickboxing)

35 min

TKO BASICTKO (Kickboxing)

20 min

TKO BASICTKO (Kickboxing)

20 min

GUTSFusion (Yoga)

35 min

WellbeatsFit Test Basic

15 min

Unlock and UnblockFusion (Yoga)

20 min

The MatrixKinetics (HIIT)

20 min

FUNdamentals Fusion (Yoga)

20 min

Bodyweight BASICKinetics (HIIT)

20 min

FUNdamentals Fusion (Yoga)

20 min


20 minREST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

Congratulations on making the choice to start your fitness journey! This challenge offers basic exercises, requires minimal time and equipment and gets you off to a great start. We’ve included a Fit Test at the beginning and end of this challenge to give you a starting benchmark and help you measure progress and results. Grab a friend and set a goal together!


Yoga Mat

Get Started Challenge

Dumbbells Resistance Bands

This plan is for the fitness enthusiast who loves to cycle and wants to increase cardio capacity and overall fitness. Train like a competitive cyclist as you work on speed, power, and endurance. Recovery days offer mobility, flexibility and core work to compliment your time on the bike. Grab a friend and join the ride!

Recommended EquipmentCycle Strong Challenge


WEEK 3

WEEK 2

WEEK 1

WEEK 4

DAY 3 DAY 7

3-2-1 GoRev (Cycling)

35 min

Upper Body FitExpress (Toning)

20 min

King of theMountain

Rev (Cycling)35 min

Going and GoneRev (Cycling)

20 min

Plank GamesFusion (Yoga)

20 min

Big Ring PowerRev (Cycling)

20 min

HIITing PrecisionRev (Cycling)

20 min


20 min

Mind OverMountain

Rev (Cycling)35 min

10 Mile Time TrialRev (Cycling)

35 min


20 min

The CritRev (Cycling)

35 min

Peaks and Valleys Rev (Cycling)

35 min

Finish StrongRev (Cycling)

20 min

Fast & FuriousRev (Cycling)

20 min

10 Mile Time TrialRev (Cycling)

35 min

Keeping the EdgeRev (Cycling)

35 min

Test Your StaminaRev (Cycling)

35 min

Staying in the Game Rev (Cycling)

35 Min

Big Ring PowerRev (Cycling)

20 min

Breathe Into ItExpress (Toning)

20 min


20 min


20 min


20 min

Total Body StretchExpress (Toning)

20 min


20 min


20 min


20 min

OR

OR

OR

OR

Indoor Cycle Bike

REST

REST

REST

REST

Get Fit - Plan 1 Challenge

Lose Weight Challenge


WEEK 3

WEEK 2

WEEK 1

WEEK 4

DAY 3 DAY 7

Total Body BurnDefinitions


TorchTKO (Kickboxing)

35 min


20 min

Fast N Furious Kinetics (HIIT)

35 min

Punch, Kick, MoveTKO (Kickboxing)

20 min


20 min

Power of 10Definitions


AdrenalineTKO (Kickboxing)

20 min

Hit It StrongDefinitions


WellbeatsFit Test

Basic, 1, or 2 15-30 min

Punch, Kick, MoveTKO (Kickboxing)

20 min

Go 4 ItKinetics (HIIT)

35 min




35 min



Repeat OriginalWellbeats

Fit TestBasic, 1, or 2

15-30 min


35 min


20 min

HIIT Me With ItKinetics (HIIT)

20 min


20 min


20 min


20 min


20 min


20 min

OR

OR

OR

OR

REST

REST

REST

REST

REST

REST

REST

REST

This challenge is meant to help you increase your cardio fitness, muscle strength, tone and endurance. You’ll participate in a varied program, 5 days a week, 20 or 35 minutes each session. Each week includes resistance training, kickboxing, interval training (alternating high intensity with active recovery), targeted classes for abs, core, arms and glutes, and a stretch day after a full week of training. We’ve included a Fit Test at the beginning and end of this challenge to give you a starting benchmark and help you measure progress and results. Grab a friend and set a goal together!


Yoga Mat

Get Fit 1 Challenge

Dumbbells

Resistance Bands

This challenge is ideal for a new exerciser or someone who hasn’t exercised in 6-12 months. The classes in the challenge are based on the science of weight loss and proven to be the most effective way lose weight and keep it off. We’ve included a Fit Test at the beginning, halfway through, and at the end of this challenge to give you a starting benchmark and help you measure progress and results. Grab a friend and set a goal together!


Yoga Mat

Lose Weight Challenge


WEEK 3

WEEK 2

WEEK 1

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

DAY 3 DAY 7



Go 4 It Kinetics (HIIT)

35 min

Work ItDefinitions


Beat DownTKO, 20 min ORBreathe Into ItExpress 20 min

Work ItDefinitions



35 min

Repeat Original Wellbeats Fit Test

Basic or 1, 15-25 min


20 min


Basic or 1, 15-25 min


35 min



Towel TeaserExpress 20 min OR

Breathe Into ItExpress 20 min

Go 4 It Kinetics (HIIT)

35 min

Work ItDefinitions

50 min


35 min

FUNdamentalsFusion (Yoga)

20 min

Dirty DozenDefinitions

(Lean Sculpting) 20

CombustionExpress (Toning)

20 min


35 min


20 min

Double WhammyExpress (Toning)

20 min


20 min


20 min

Beat DownTKO, 20 min ORBreathe Into ItExpress 20 min

Definitions BASIC20 min


20 min




20 min

Wellbeats Fit Test Basic or 115-25 min

DefinitionsBASIC20 min


20 min

Towel TeaserExpress 20 min OR

Breathe Into ItExpress 20 min

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

TKO BASIC20 min

1-2 Punch HIITTKO (Kickboxing)

20 min

1-2 Punch HIITTKO (Kickboxing)

20 min


20 min

TKO BASIC20 min


20 min

AdrenalinTKO (Kickboxing)

20 min


20 min

OR

OR

OR

OR

OR

OR

OR

OR

REST

REST

REST

REST

REST

REST

REST

REST




This challenge is meant to help you bust a plateau, strive for peak performance, and get you in the best shape of your life. Utilizing both interval training (alternating high intensity with active recovery) and resistance training, these classes challenge you with every workout. We’ve included a Fit Test at the beginning and end of this challenge to give you a starting benchmark and help you measure progress and results. Grab a friend and set a goal together!


Yoga Mat Step And Risers

Get Fit 3 Challenge

Dumbbells


WEEK 3

WEEK 2

WEEK 1

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

DAY 3 DAY 7

Work ItDefinitions (Sculpting)

50 min

Hearty StrengthDefinitions (Sculpting)

50 min

Circuit Crazy, Kinetics 35 min AND Tabata Heat

Express 20 min


35 min


50 min


50 min

Metabolic MayhemTKO (Kickboxing)

50 min

MCT3Kinetics (HIIT)

50 min


50 min


50 min

MCT3Kinetics (HIIT)

50 min


35 min

Total Body BurnDefinitions (Sculpting)

35 min

MCT3Kinetics (HIIT)

50 min

Circuit Crazy, Kinetics 35 min AND Tabata Heat

Express 20 min

Step It Up, Kinetics35 min AND

Circuit Shock Extreme Express 20 min

Burpee ChallengeTKO (Kickboxing)

35 min

MCT3Kinetics (HIIT)

50 min

Break Plateaus Definitions (Sculpting)

35 min


35 min

Total Body BurnDefinitions (Sculpting)

35 min

WellbeatsFit Test 2

30 min

Break PlateausDefinitions (Sculpting)

35 min


35 min

Combat Mode TKO (Kickboxing)

35 min

Metabolic MayhemTKO (Kickboxing)

50 min


50 min


50 min

Burpee ChallengeTKO (Kickboxing)

35 min

Total Body Burn Definitions (Sculpting)

35 min


35 min

Total Body Burn Definitions (Sculpting)

35 min

Yoga Burn Firm Fusion (Yoga)

20 min

Circuit Shock Extreme



20 min

AdrenalinTKO

20 min


20 min

1-2 Punch-HIITTKO

20 min

Hearty StrengthDefinitions (Sculpting) 50 min

Step It UpKinetics (HIIT)

35 min


20 min

AmpedKinetics (HIIT) 20 min

The FighterKinetics (HIIT)

20 min


20 min

Wellbeats Fit Test 230 min

AND

AND

AND

AND

AND

BYOB Definitions

20 min

Beat DownTKO (Kickboxing)

20 min

PunchKick Move

TKO (Kickboxing)20 min


20 min


20 min

PunchKick Move



20 min

GUTSFusion (Yoga)

20 min

OR

OR

OR

OR

OR

OR

OR

OR

RESTREST

RESTREST

RESTREST

RESTREST

RESTREST

RESTREST

RESTREST

RESTREST

Resistance Bands


WEEK 3

WEEK 2

WEEK 1

WEEK 4

WEEK 5

DAY 3 DAY 7


35 min


35 min


20 min

Yoga StrongExpress (Toning)

20 min

Turn HIIT UpKinetics (HIIT)

20 min


20 min

Let’s HIIT ItKinetics (HIIT)

20 min

In the ZoneExpress (Toning)

20 min

WellbeatsFit Test

1 or 2, 25-30 min

Lean Legs and CoreExpress (Toning)

20 min



The Body FactorDefinitions




BYOBDefinitions





20 min

Peak Your YogaFusion (Yoga)

20 min


20 min

HIIT Your FlowFusion (Yoga)

20 min

The MatrixKinetics (HIIT)

20 min

Repeat OriginalWellbeats Fit Test

1 or 2, 25-30 min

Vitally StrongTransitions (Anti-Aging)

20 min

Tabata HeatExpress (Toning)

20 min

Body Bing Body BoomTransitions (Anti-Aging)

20 min


20 minREST REST

REST REST

REST REST

REST REST

REST REST

Increase your muscular endurance, stamina, tone and strength using only your bodyweight as resistance against the floor. We’ve included a Fit Test at the beginning and end of this challenge to give you a starting benchmark and help you measure progress and results. Grab a friend and set a goal together!


Yoga Mat

Get Fit 2 Challenge

Build Strength Challenge

Get Toned Challenge

If you have not experienced barbell and/or kettlebell training or are looking to increase your strength, this challenge is for you. Along with barbell and kettlebell classes, you’ll get one day each week of focused core training, which is necessary when lifting heavy weights. We’ve included a Fit Test at the beginning and end of this challenge to give you a starting benchmark and help you measure progress and results. Grab a friend and set a goal together!


WEEK 3

WEEK 2

WEEK 1

WEEK 4

WEEK 5

WEEK 6



DAY 3 DAY 7

EscalationBar Strong

(Barbell Training)35 min

Power RoundKettle Power(Kettlebells)

35 min


20 min


1 or 2, 25-30 min

Got Your BackBar Strong


Circuit BreakersKettle Power(Kettlebells)

20 min


20 min

Power UpKettle Power(Kettlebells)

35 min

Rack N RollKettle Power(Kettlebells)

35 min

EscalationBar Strong



20 min

Power UpKettle Power(Kettlebells)

35 min

Resist PersistBar Strong

(Barbell Training) 20 min

Rack N RollKettle Power(Kettlebells)

35 min


20 min

Fast and FierceBar Strong

(Barbell Training) 20 min

Endurance BuilderBar Strong


Kettle Power BASIC20 min


20 min

Circuit BreakersKettle Power(Kettlebells)

20 min

WellbeatsFit Test

1 or 2, 25-30 min

Bar Strong Tutorial, 20 min_ AND _

Bar Strong Basic, 20 min


20 min

Kettle Power Tutorial, 20 min_ AND _

Kettle Power Basic, 20 min

Blissed Out HipsFusion (Yoga)

50 min

Unlockand UnblockFusion (Yoga)

20 min


50 min

Unlockand UnblockFusion (Yoga)

20 min

Dynamic Pilates Fusion (Yoga)

35 min


50 min

The RolldownExpress (Toning)

20 min


20 min


20 min


20 min


20 min


20 min

OR

OR

OR

OR

OR

OR

Build Strength Challenge

Barbell Setup

DumbbellsKettlebells

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

Tone your body in 20 minutes a day! Each week, you’ll do six different types of classes: core, upper body, lower body, total body, cardio and yoga. The seventh day is a stretch and recovery class. Each week follows the same pattern, but with new and different classes. Grab a friend and set a goal together!



Get Toned Challenge

Dumbbells


WEEK 3

WEEK 2

WEEK 1

WEEK 4

WEEK 5

DAY 3 DAY 7


20 min

Plank LessExpress (Toning)

20 min


20 min


20 min


20 min

EndureExpress (Toning)

20 min

Sculpt N SweatExpress (Toning)

20 min


20 min

BisTrisCoreMoreExpress (Toning)

20 min

Sculpt N SweatExpress (Toning)

20 min

1, 2...CoreExpress (Toning)

20 min

TriPerfectaExpress (Toning)

20 min

Make It SuperExpress (Toning)

20 min

1, 2...CoreExpress (Toning)

20 min

Lean Legsand Core


Light Hearted Express (Toning)

20 min


20 min

Heart OpenerExpress (Toning)

20 min


20 min

Less is MoreExpress (Toning)

20 min


20 min

In the ZoneExpress (Toning)

20 min


20 min

Trouble ShapingExpress (Toning)

20 min


20 min

Dare You toBalance


AscensionExpress (Toning)

20 min


20 min

Tabata HeatExpress (Toning)

20 min

Circuit Shock Extreme


Breathe Into It Express (Toning)

20 min


20 min


20 min


20 min


20 min


20 min

Total Body Stretch


Roll With ItExpress (Toning)

20 min


20 min

Total Body Stretch


OR

OR

OR

OR

OR

Resistance Bands

Relieve Stress Challenge

Increase Flexibility Challenge

When dealing with stress, some need to power down, relax and recoup, while others prefer a high intensity training session to blow off steam. To accommodate both styles of stress relief, the challenge provides two different energy-level classes each exercise day. The first class listed will help you relax while the second class listed will get your heart pumping. Grab a friend and set a goal together!


Yoga Mat

Relieve Stress Challenge



WEEK 3

WEEK 2

WEEK 1

WEEK 4

DAY 3 DAY 7


20 min_ OR _Fast N FuriousKinetics (HIIT)

35 min


20 min_ OR _Ascension



20 min_ OR _Beat Down



20 min _ OR _Turn HIIT UpKinetics (HIIT)

20 min

Breathe Into ItFusion (Yoga)

20 min_ OR _Tabata Heat


Blissed Out Hips Fusion (Yoga)

50 min_ OR _Fast N FuriousKinetics (HIIT)

35 min

Rise ‘n ShineFusion (Yoga)

50 min_ OR _All In


Blissed Out Hips Fusion (Yoga)

50 min_ OR _Circuit CrazyKinetics (HIIT)

35 min

Balanced MindsetFusion (Yoga)

20 min_ OR _Burpee ChallengeTKO (Kickboxing)

35 min


50 min_ OR _Combat Mode



20 min_ OR _Burpee ChallengeTKO (Kickboxing)

35 min

Sans BarreFusion (Yoga)

35 min_ OR _Combat Mode



50 min_ OR _All In


Sans BarreFusion (Yoga)

35 min_ OR _The Fighter


Balanced Mindset Fusion (Yoga)

35 min_ OR _Circuit CrazyKinetics (HIIT)

35 min


20 min_ OR _Tabata Heat


Light HeartedExpress (Toning)

20 min_ OR _Beat Down


Light HeartedExpress (Toning)

20 min_ OR _Turn HIIT UpKinetics (HIIT)

20 min

Heart Opener Express (Toning)

20 min_ OR _Epicenter



20 min_ OR _Ascension


REST

REST

REST

REST

REST

REST

REST REST


WEEK 3

WEEK 2

WEEK 1

WEEK 4

DAY 3 DAY 7


20 min

Unlock and Unblock Fusion (Yoga)

20 min


20 min


20 min

Less Is MoreExpress (Toning)

20 min


20 min

Less is More Express (Toning)

20 min

Heart OpenerExpress (Toning)

20 min


20 min


20 min


20 min


20 min


20 min


20 min


20 min


20 min


20 min


20 min


20 min


20 min

Roll With It Express (Toning)

20 min


20 min

Roll With It Express (Toning)

20 min


20 minREST

REST

REST

REST

Foam Roller Towel

Designed to increase your joint mobility, circulation and body balance, this challenge will help you feel stretched, revitalized and invigorated. You’ll get an essential minimum of 20 minutes of daily activity to improve your health and well-being while releasing tight muscles and improving flexibility. Grab a friend and set a goal together!


Yoga Mat

Increase Flexibility Challenge

Train Your Way to a 5K Challenge

Maintain Don’t Gain Challenge

Training for a 5K? New to running? With this challenge, Olympian runner Carrie Tollefson will coach you step-by-step through running (or walking) workouts whether on the treadmill or outdoors. Balance out your cardio progression with additional strength training, yoga, and recovery options each week. This challenge is designed to build your endurance, strength, and best of all… get you prepared and ready to take on a 5K!

Optional EquipmentTrain Your Way to a 5K Challenge

Treadmill


WEEK 3

WEEK 2

WEEK 1

WEEK 4

WEEK 5

DAY 3 DAY 7

Strides Tutorial 5 minAND

Run at Red RocksStrides 30 min

Run in DeathValley 2Strides 30 min

Run in Death Valley 1Strides 30 min

Run in DeathValley 2Strides 30 min


One MinutersStrides 30 min

3 and 2’sStrides 30 min

Hills For DaysStrides 30 min

Up and Downthe Ladder

Strides 30 min

High FiverStrides 20 min

The Progression Five

Strides 20 min

Out & BackStrides 30 min

3 and 2’sStrides 30 min

2 & 1’sStrides 20 min

One MinutersStrides 30 min


Run at Red Rocks, NV

Strides 30 min

The Progression Five

Strides 30 min

Run at Red Rocks, NV

Strides 30 min

Race DayGive it your all!

Share your 5K journey with us! #wellbeats

BodyweightBASIC

Kinetics20 min

Rock Your Core

Express20 min

The Matrix Kinetics20 min

BodyweightBASIC

Kinetics20 min

YogaStretch Fusion20 min

YogaBASICFusion20 min

FusionBASIC Fusion20 min

YogaBASIC Fusion20 min

YogaStretch Fusion20 min

The Body Factor

Definitions20 min

Hit ItStrong

Definitions20 min

BYOBDefinitions

20 min

The Body Factor

Definitions20 min

Hit ItStrong

Definitions20 min

OR

OR

OR

OR

OR

OR

OR

OR

OR

OR

OR

OR

OR

OR

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

How do you beat the “holiday bulge”? This challenge is designed to provide you quick, yet highly effective 20 minute workouts, with days off in between for busy shopping and holiday partying. You get an overall, total body plan using only a portable resistance band and your own bodyweight to help not only maintain your current fitness level and weight, but also annihilate mega calories by week’s end! Grab a friend and set a goal together!


Yoga Mat

Maintain, Don’t Gain Challenge


WEEK 3

WEEK 2

WEEK 1

WEEK 4

DAY 3 DAY 7


20 min

HITT Me With ItKinetics (HIIT)

20 min


20 min

WellbeatsFit Test

Basic, 1, or 2 15-30 min

Repeat Original Wellbeats

Fit TestBasic, 1, or 215- 30 min

BYOBDefinitions



20 min

HIIT Me With It Kinetics (HIIT)

20 min

Yoga Burn FirmFusion (Yoga)

20 min

Chisel FlowFusion (Yoga)

20 min

Yoga Burn FirmFusion (Yoga)

20 min


20 min

BeatdownTKO (Kickboxing)

20 min




20 min



OR

OR

OR

OR

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

Resistance Bands

Train for a 10K Challenge

Whether you’re a seasoned runner or preparing for your first 10K, this cross-training challenge is perfect for you. Over the course of 8 weeks, you will be coached by Olympian runner Carrie Tollefson in a variety of runs, including interval, tempo, and at your own pace. Runs can be completed outdoors or on the treadmill. Mixed in are optional rest days and recommended Wellbeats classes including yoga, HIIT, and circuit training. So let’s lace up those running shoes, it’s time to get 10K-ready!

Train For a 10K Challenge


WEEK 3

WEEK 2

WEEK 1

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

DAY 3 DAY 7

5, 4, 3, 2, 1Strides42 min

One MinutersStrides30 min

3X3Strides30 min

10 Minute Mini TemposStrides35 min

Repeat 6 MinutersStrides34 min

Equal AmountsStrides30 min

Short and SweetStrides 25 min

Strides Tutorial, 5 min AND Out and

Back, 30 min

30 Minute TempoStrides40 min

Two and OneStrides20 min

One MinutersStrides30 min

Three and TwoStrides30 min

Hills For DaysStrides30 min

Up and Down the LadderStrides20 min

High FiverStrides20 min

Two and OneStrides20 min

Bring It TabataKinetics25 min

Total Body No Equipment

Circuits 20 min

Unstoppable Kinetics 20 min

Cardio CoreCircuits20 min

AmpedKinetics20 min

Bodyweight BasicKinetics20 min

Fusion HIIT Circuit Kinetics30 min

Botanical Tree GardenStrides55 min

15 Minutes Plus Strides

Strides20 min

Cedar LakeStrides50 min

Hyland LakeStrides60 min

Furnace CreekStrides45 min

Lowry Nature CenterStrides50 min

Minnehaha ParkwayStrides35 min

Run at Red Rocks NV, 30 min AND Extended

Stretch, 12 min


Yoga BasicFusion 20 min

Balance MindsetFusion35 min

Yoga BasicFusion 20 min


Fusion BasicFusion20 min


Heart OpenerFusion20 min


OR

OR

OR

OR

OR

OR

OR

OR

REST

REST

REST

REST

REST

REST

REST

REST

Run in Death Valley 2Strides30 min





Run at Red Rocks NV

Strides30 min


15 Minutes Plus StridesStrides20 min

OR

OR

OR

OR

OR

OR

OR

REST

REST

REST

REST

REST

REST

REST

REST

Cardio & StrengthCircuits 15 min

Add-OnStrong

Definitions20 min

Strength BuilderCircuits20 min

Strength BuilderCircuits20 min

Running Strong

Sports Ready20 min

Running Strong

Sports Ready20 min

Head to ToeDefinitions

30 min

Race DayGive it your all!

OR

OR

OR

OR

OR

OR

OR

REST

REST

REST

REST

REST

REST

REST

Treadmill Dumbbells Resistance Band

Yoga Mat Steps and Risers Stability Ball

Family Fitness Fun Challenge


WEEK 3

WEEK 2

WEEK 1

WEEK 4

DAY 3 DAY 7



20 min

Funky FlowGeneration Fit

(Ages 6-14)20 min

Circuit LadderCircuits


18 min

Fusion HIIT CircuitKinetics (HIIT)

20 min

AND/OR

Outside Activity



Dance PartyGeneration Fit

(Ages 6-14)30 min

Total Body No Equipment

Circuits (Strength &

Conditioning)20 min


35 min

AND/OR

Outside Activity

Balance MindsetFusion


Focused StrengthGeneration Fit

(Ages 6-14)30 min

KickboxingCircuits


20 min

Pushing Your LimitsKinetics (HIIT)

20 min

AND/OR

Outside Activity

Yoga Barre BlendFusion


Rev Your EngineSports Ready Kids

(Ages 6-14)30 min

Cardio CoreCircuits


20 min

Bring It TabataKinetics (HIIT)

20 min

AND/OR

Outside Activity

Walk The PlankDefinitions




OR REST

REST

OR REST

Workout with the whole family! This challenge encourages kids to get active, have fun, and experience a variety of workouts - including strength training, dancing, circuits, and yoga! Don’t forget to share your fitness fun progress with us using #WellbeatsFamilyChallenge.


Yoga Mat

Family Fitness Fun Challenge

Dumbbells Step and Risers

Walk The PlankDefinitions


OR REST

REST

REST

REST



OR REST



OR REST



OR REST



OR REST



OR REST

Healthy Back Challenge


WEEK 3

WEEK 2

WEEK 1

WEEK 4

DAY 3 DAY 7

Unlock Your HipsRecovery


Strength BuilderCircuits


20 min

Upper Body MobilityRecovery




20 min

Unblock Your SpineFusion


Strong BackCircuits


15 min

Strong BackCircuits


15 min

Fairway FlexibilitySports Ready


20 min

Standing CoreCircuits


7 min

Pure SculptDefinitions


Move Your SpineFusion




Back & GlutesRecovery


Backside BalanceTime Savers


Back & GlutesRecovery


Core PlayFusion




Core PlayFusion


Break TimeOffice Breaks

(Active at Work)2 min



OR REST

OR RESTOR REST

OR REST OR REST

REST

REST

REST

REST

RESTREST

REST

REST

OR REST

OR REST OR REST

Build a strong back to help prevent pain or injury in this 4-week challenge! A healthy back is key in performing exercises with proper form to avoid injury and can also help improve posture and balance. This challenge includes 3-5 classes each week including yoga, strength training, and circuits so you can have a better back in no time. Let’s get back at it!


Yoga Mat

Healthy Back Challenge

Dumbbells Yoga Block

Resistance Bands

072920duGEN

Documents

Wellbeats Challenge Catalog · types of classes: core, upper body, lower body, total body, cardio and yoga. The seventh day is a stretch and recovery class. Each week follows the