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FOUNDATION TO FIRE
Program

FOUNDATION TO FIRE

FOUNDATION TO FIRE: This 3-Part Bodyweight Progressive Core Plan is officially live. If you want: ✔️ Stronger, more functional abs ✔️ Better posture and spinal support ✔️ A core that actually progresses ✔️ Short, focused workouts you’ll stick with This plan was built for you. It works as: • A standalone core program • An add-on to your current training • A reset if your abs have plateaued 👉 S

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114 Videos

1
EXPRESS APRIL 2026 LIVESTREAM | Q2 "BURN" BEGINS!
EXPRESS APRIL 2026 LIVESTREAM | Q2 "BURN" BEGINS!
This is the intro video to Q2 BURN as we shift from building a "Base" into fat-burning, shred mode!
17:34
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2
MARCH MID-MONTH REVIEW
MARCH MID-MONTH REVIEW
6:10
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3
EXPRESS 17 INSTRUCTIONAL & FOLLOW-ALONG | 10-MIN BODYWEIGHT WORKOUT
EXPRESS 17 INSTRUCTIONAL & FOLLOW-ALONG | 10-MIN BODYWEIGHT WORKOUT
This is the instructional video and follow-along workout for EXPRESS 17: A 10-Minute BODYWEIGHT WOR
21:55
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4
EXPRESS 16 INSTRUCTIONAL & FOLLOW-ALONG | 10-MIN KETTLEBELL WORKOUT
EXPRESS 16 INSTRUCTIONAL & FOLLOW-ALONG | 10-MIN KETTLEBELL WORKOUT
This is the instructional video and follow-along workout for EXPRESS 16: A 10-Minute KETTLEBELL WORK
19:39
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5
EXPRESS 15 INSTRUCTIONAL & FOLLOW-ALONG | 10-MIN BODYWEIGHT WORKOUT
EXPRESS 15 INSTRUCTIONAL & FOLLOW-ALONG | 10-MIN BODYWEIGHT WORKOUT
This is the instructional video and follow-along workout for EXPRESS 15: A 10-Minute BODYWEIGHT WOR
18:35
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6
EXPRESS 14 INSTRUCTIONAL & FOLLOW-ALONG | 10-MIN DUMBBELL WORKOUT
EXPRESS 14 INSTRUCTIONAL & FOLLOW-ALONG | 10-MIN DUMBBELL WORKOUT
This is the instructional video and follow-along workout for EXPRESS 13: A 10-Minute BODYWEIGHT WOR
21:06
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7
MARCH 2026 LIVESTREAM!
MARCH 2026 LIVESTREAM!
6:30
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8
🔥ADVANCED ABS ACCELERATOR🔥#abs #AbsWorkout#core #SixPackTraining
🔥ADVANCED ABS ACCELERATOR🔥#abs #AbsWorkout#core #SixPackTraining
This is a preview to the 10-MIN EXPRESS 5 BODYWEIGHT ABS WORKOUT This is the third installment to t
0:39
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9
KETTLEBELL KICKSTART | 10-MIN EXPRESS KETTLEBELL
KETTLEBELL KICKSTART | 10-MIN EXPRESS KETTLEBELL
This is a preview to EXPRESS 4 KETTLEBELL FOLLOW-ALONG GOALS: 1) Learn The Fundamentals of Kettlebe
0:34
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10
EXPRESS 13 INSTRUCTIONAL & FOLLOW-ALONG | 10-MIN BODYWEIGHT WORKOUT
EXPRESS 13 INSTRUCTIONAL & FOLLOW-ALONG | 10-MIN BODYWEIGHT WORKOUT
This is the instructional video and follow-along workout for EXPRESS 13: A 10-Minute BODYWEIGHT WOR
21:06
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11
10-MINUTE MIDSECTION MELTDOWN | #abs #core
10-MINUTE MIDSECTION MELTDOWN | #abs #core
EXPRESS 3 BODYWEIGHT 10-MINUTE FOLLOW-ALONG WORKOUT GOALS: 1) Learn The Basics of Bodyweight Traini
0:26
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12
FORGE THE CORE | Your 10-Minute Abs Foundation
FORGE THE CORE | Your 10-Minute Abs Foundation
EXPRESS '26 features a year of 10-minute workouts! These are fast & effective metabolic mobility wo
0:47
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13
DOUBLE DOWN EXPRESS! 10-Minute Dumbbell Workout
DOUBLE DOWN EXPRESS! 10-Minute Dumbbell Workout
EXPRESS 2 is a 10-Minute Dumbbell Workout With Three Main Goals: ✅ Learn The Basics Of Dumbbell Tra
0:37
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14
EXPRESS 12 FOLLOW-ALONG | 10-MIN BAND WORKOUT
EXPRESS 12 FOLLOW-ALONG | 10-MIN BAND WORKOUT
This is the follow-along for EXPRESS 12: A 10-Minute BAND WORKOUT: GOALS: 1) Build Upon The Band Tr
11:47
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15
EXPRESS 12 INSTRUCTIONAL
EXPRESS 12 INSTRUCTIONAL
This is the instructional video for EXPRESS 12: A 10-Minute BAND WORKOUT: GOALS: 1) Build Upon The
8:36
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16
EP. 8 DIANA AND THE EPHESIANS
EP. 8 DIANA AND THE EPHESIANS
8:02
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17
EP. 7 MYSTERY OF THE SEVEN STARS
EP. 7 MYSTERY OF THE SEVEN STARS
LAMPSTANDS & FIRE: Jesus' Fiery Message To The Church
4:36
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18
EXPRESS 11 FOLLOW-ALONG | 10-MIN BODYWEIGHT WORKOUT
EXPRESS 11 FOLLOW-ALONG | 10-MIN BODYWEIGHT WORKOUT
This is the instructional video for EXPRESS 111: A 10-Minute BODYWEIGHT WORKOUT: GOALS: 1) Master T
11:34
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19
EXPRESS 11 INSTRUCTIONAL
EXPRESS 11 INSTRUCTIONAL
This is the instructional video for EXPRESS 111: A 10-Minute BODYWEIGHT WORKOUT: GOALS: 1) Master T
6:41
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20
EXPRESS 10 INSTRUCTIONAL
EXPRESS 10 INSTRUCTIONAL
This is the instructional video for EXPRESS 10: A 10-Minute KETTLEBELL Core & Cardio Workout. GOALS
14:49
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21
EXPRESS 10 FOLLOW-ALONG | 10-MIN KETTLEBELL WORKOUT
EXPRESS 10 FOLLOW-ALONG | 10-MIN KETTLEBELL WORKOUT
EXPRESS 10 KETTLEBELLS This is the follow-along workout for EXPRESS 10 - an all kettlebell workout
11:34
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22
EP. 11 THE CHURCH THAT WOULDN'T BREAK | THE LETTER TO SMYRNA
EP. 11 THE CHURCH THAT WOULDN'T BREAK | THE LETTER TO SMYRNA
📖 REVELATION 2:8-11 — The Letter To Smyrna Smyrna was a wealthy and influential city, but the belie
12:16
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23
EXPRESS 8 INSTRUCTIONAL
EXPRESS 8 INSTRUCTIONAL
This is the instructional/tutorial for EXPRESS 8 - the second of a three part series on bodyweight t
9:28
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24
EP. 10 JUST A PINCH | BEHIND THE SCENES OF SMYRNA
EP. 10 JUST A PINCH | BEHIND THE SCENES OF SMYRNA
7:39
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25
EXPRESS 7 INSTRUCTIONAL
EXPRESS 7 INSTRUCTIONAL
EXPRESS 7 BODYWEIGHT FOLLOW-ALONG This is the instructional breakdown to EXPRESS 7: GOALS: 1) Mast
7:53
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26
EXPRESS 7 FOLLOW-ALONG | 10-MIN BODYWEIGHT WORKOUT
EXPRESS 7 FOLLOW-ALONG | 10-MIN BODYWEIGHT WORKOUT
EXPRESS 7 BODYWEIGHT FOLLOW-ALONG This is the follow-along workout for EXPRESS 7 - the first of a t
11:38
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27
EXPRESS 6 INSTRUCTIONAL
EXPRESS 6 INSTRUCTIONAL
This is the instructional/tutorial breakdown for EXPRESS 6. GOALS: 1) Learn The Basics of Band T
8:01
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28
EXPRESS 6 FOLLOW-ALONG | 10-MINUTE BAND WORKOUT
EXPRESS 6 FOLLOW-ALONG | 10-MINUTE BAND WORKOUT
EXPRESS 5 BODYWEIGHT FOLLOW-ALONG This is the third installment of our bodyweight progressive plan
12:41
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29
EXPRESS 5 INSTRUCTIONAL
EXPRESS 5 INSTRUCTIONAL
This is the instructional/tutorial breakdown for EXPRESS 5. This is the third installment of our bo
7:07
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30
EXPRESS 5 FOLLOW-ALONG | 10-MIN BODYWEIGHT WORKOUT
EXPRESS 5 FOLLOW-ALONG | 10-MIN BODYWEIGHT WORKOUT
This is the third installment of our bodyweight progressive plan. If EXPRESS 1 or EXPRESS 3 were to
13:00
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31
EXPRESS 4 FOLLOW-ALONG | 10-MIN KETTELBELL WORKOUT
EXPRESS 4 FOLLOW-ALONG | 10-MIN KETTELBELL WORKOUT
13:00
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32
EXPRESS 3 FOLLOW-ALONG | 10-MINUTE BODYWEIGHT WORKOUT
EXPRESS 3 FOLLOW-ALONG | 10-MINUTE BODYWEIGHT WORKOUT
11:23
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33
EXPRESS 3 INSTRUCTIONAL
EXPRESS 3 INSTRUCTIONAL
BONUS Custom Interval Timer: https://www.intervaltimer.com/shared/m11jOCjmV3qUEwTCnYtL-EXPRESS-3:-Bo
6:43
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34
EXPRESS 2 INSTRUCTIONAL
EXPRESS 2 INSTRUCTIONAL
EXPRESS 2 DUMBBELL FOLLOW-ALONG GOALS: 1) Learn The Basics of Dumbbell Training 2) Master The Botto
7:59
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35
EXPRESS 2 FOLLOW-ALONG | 10-MIN DUMBBELL WORKOUT
EXPRESS 2 FOLLOW-ALONG | 10-MIN DUMBBELL WORKOUT
EXPRESS 2 DUMBBELL FOLLOW-ALONG GOALS: 1) Learn The Basics of Dumbbell Training 2) Master The Botto
11:50
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36
EXPRESS 1 INSTRUCTIONAL
EXPRESS 1 INSTRUCTIONAL
EXPRESS 1 BODYWEIGHT FOLLOW-ALONG GOALS: 1) Learn The Basics of CORE Training 2) Build Your Stamina
8:19
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37
EXPRESS 1 FOLLOW-ALONG | 10-MINUTE BODYWEIGHT WORKOUT
EXPRESS 1 FOLLOW-ALONG | 10-MINUTE BODYWEIGHT WORKOUT
EXPRESS 1 BODYWEIGHT FOLLOW-ALONG GOALS: 1) Learn The Basics of CORE Training 2) Build Your Stamina
12:27
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38
DAY 12 INSTRUCTIONAL | JINGLE BELL CHALLENGE
DAY 12 INSTRUCTIONAL | JINGLE BELL CHALLENGE
2:23
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39
DAY 7 TRAILER | JINGLE BELL CHALLENGE
DAY 7 TRAILER | JINGLE BELL CHALLENGE
0:40
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40
DAY 4 TRAILER | JINGLE BELL CHALLENGE
DAY 4 TRAILER | JINGLE BELL CHALLENGE
0:48
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41
DAY 3 TRAILER | JINGLE BELL CHALLENGE
DAY 3 TRAILER | JINGLE BELL CHALLENGE
0:41
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42
DAY 1 TRAILER | JINGLE BELL CHALLENGE
DAY 1 TRAILER | JINGLE BELL CHALLENGE
0:30
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43
DAY 11 INSTRUCTIONAL | JINGLE BELL CHALLENGE
DAY 11 INSTRUCTIONAL | JINGLE BELL CHALLENGE
4:23
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44
DAY 11 FOLLOW-ALONG WORKOUT | JINGLE BELL CHALLENGE
DAY 11 FOLLOW-ALONG WORKOUT | JINGLE BELL CHALLENGE
10:39
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45
DAY 7 FOLLOW-ALONG WORKOUT | JINGLE BELL CHALLENGE
DAY 7 FOLLOW-ALONG WORKOUT | JINGLE BELL CHALLENGE
11:01
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46
DAY 7 INSTRUCTIONAL | JINGLE BELL CHALLENGE
DAY 7 INSTRUCTIONAL | JINGLE BELL CHALLENGE
2:25
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47
DAY 10 INSTRUCTIONAL | JINGLE BELL CHALLENGE
DAY 10 INSTRUCTIONAL | JINGLE BELL CHALLENGE
2:02
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48
DAY 9 INSTRUCTIONAL | JINGLE BELL CHALLENGE
DAY 9 INSTRUCTIONAL | JINGLE BELL CHALLENGE
5:15
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49
DAY 8 FOLLOW-ALONG | JINGLE BELL CHALLENGE
DAY 8 FOLLOW-ALONG | JINGLE BELL CHALLENGE
11:12
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50
DAY 8 INSTRUCTIONAL | JINGLE BELL CHALLENGE
DAY 8 INSTRUCTIONAL | JINGLE BELL CHALLENGE
5:16
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51
DAY 6 INSTRUCTIONAL | JINGLE BELL CHALLENGE
DAY 6 INSTRUCTIONAL | JINGLE BELL CHALLENGE
3:37
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52
DAY 2 INSTRUCTIONAL | JINGLE BELL CHALLENGE
DAY 2 INSTRUCTIONAL | JINGLE BELL CHALLENGE
6:33
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53
DAY 2 FOLLOW-ALONG WORKOUT | JINGLE BELL CHALLENGE
DAY 2 FOLLOW-ALONG WORKOUT | JINGLE BELL CHALLENGE
10:22
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54
DAY 1 INSTRUCTIONAL | JINGLE BELL CHALLENGE
DAY 1 INSTRUCTIONAL | JINGLE BELL CHALLENGE
4:28
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55
DAY 1 FOLLOW-ALONG WORKOUT | JINGLE BELL CHALLENGE
DAY 1 FOLLOW-ALONG WORKOUT | JINGLE BELL CHALLENGE
10:54
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56
HOW TO GRIP A KETTLEBELL
HOW TO GRIP A KETTLEBELL
1:50
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57
EP. 9 COULD THIS HAPPEN TO YOUR CHURCH? | THE LETTER TO EPHESUS
EP. 9 COULD THIS HAPPEN TO YOUR CHURCH? | THE LETTER TO EPHESUS
7:20
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58
Mastering The Hip Hinge
Mastering The Hip Hinge
4:02
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59
JINGLE BELL PRE-WORKOUT ROUTINE
JINGLE BELL PRE-WORKOUT ROUTINE
11:22
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60
TTR Phase 2 WEDNESDAY Workout
TTR Phase 2 WEDNESDAY Workout
This is the instructional video for the TTR PHASE 2 WEDNESDAY WORKOUT to be performed each WEDNESDAY
5:32
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61
EP. 6 FACE-TO-FACE WITH THE KING
EP. 6 FACE-TO-FACE WITH THE KING
12:12
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62
TTR Phase 2 MONDAY Workout
TTR Phase 2 MONDAY Workout
This is the instructional video for the TTR PHASE 2 MONDAY CIRCUIT to be performed each MONDAY duri
3:30
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63
TTR FRIDAY WORKOUT: "5-Minute Muscle Murder"
TTR FRIDAY WORKOUT: "5-Minute Muscle Murder"
4:43
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64
TTR WEDNESDAY Circuit B
TTR WEDNESDAY Circuit B
4:44
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65
TTR TUESDAY Power Circuit
TTR TUESDAY Power Circuit
This is the instructional video for the TTR TUESDAY SPRINT INTERVALS to be performed each TUESDAY d
4:19
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66
TTR Workout Descriptions
TTR Workout Descriptions
6:08
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67
TTR MONDAY Circuit A
TTR MONDAY Circuit A
This is the instructional video for the TTR MONDAY CIRCUIT to be performed each MONDAY during Phase
4:58
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68
EP. 5 A STUNNING VISION
EP. 5 A STUNNING VISION
7:33
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69
HH CARDIO WORKOUT B
HH CARDIO WORKOUT B
This is the instructional video for the HEAT & HUSTLE CARDIO WORKOUT B to be performed each MONDAY t
1:41
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70
H&H CARDIO WORKOUT C
H&H CARDIO WORKOUT C
This is the instructional video for the HEAT & HUSTLE CARDIO WORKOUT C to be performed each SATURDAY
2:12
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71
H&H STRENGTH WORKOUT C
H&H STRENGTH WORKOUT C
This is the instructional video for the HEAT & HUSTLE STRENGTH WORKOUT C to be performed each MONDAY
2:19
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72
H&H STRENGTH WORKOUT B
H&H STRENGTH WORKOUT B
This is the instructional video for the HEAT & HUSTLE STRENGTH WORKOUT B to be performed each MONDAY
3:27
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73
H&H CARDIO WORKOUT A
H&H CARDIO WORKOUT A
This is the instructional video for the HEAT & HUSTLE STRENGTH WORKOUT A to be performed each MONDAY
2:01
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74
H&H STRENGTH WORKOUT A
H&H STRENGTH WORKOUT A
This is the instructional video for the HEAT & HUSTLE STRENGTH WORKOUT A to be performed each MONDAY
2:38
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75
HEAT & HUSTLE Starts July 14th!
HEAT & HUSTLE Starts July 14th!
19:06
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76
TFL Ep. 15 THE MIDDAY WALK
TFL Ep. 15 THE MIDDAY WALK
3:57
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77
EP. 4 MYSTERY OF THE SEVEN SPIRITS
EP. 4 MYSTERY OF THE SEVEN SPIRITS
9:59
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78
TFL Ep. 14 THE PUSH-UP
TFL Ep. 14 THE PUSH-UP
8:04
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79
🔥THE ULTIMATE FAT BURNER 🔥 | BENEFITS OF THE KETTLEBELL SWING
🔥THE ULTIMATE FAT BURNER 🔥 | BENEFITS OF THE KETTLEBELL SWING
5:54
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80
EP. 3 THE MOST AMAZING VERSE IN THE BIBLE? | THE PROMISE
EP. 3 THE MOST AMAZING VERSE IN THE BIBLE? | THE PROMISE
Episode 3 Of The REVELATION Series Gives A Breakdown Of Chapter 1 Verse 3.
9:26
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81
EP. 2 THE GREAT REVEAL
EP. 2 THE GREAT REVEAL
Episode 2 Of The REVELATION Series Gives A Breakdown Of Revelation 1:1-2.
8:22
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82
EP. 1 BEFORE YOU READ IT | YOUR REVELATION STARTER KIT
EP. 1 BEFORE YOU READ IT | YOUR REVELATION STARTER KIT
13:34
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83
STRENGTH ACADEMY Month 5 Trailer
STRENGTH ACADEMY Month 5 Trailer
0:49
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84
EXPRESS '24 May Trailer
EXPRESS '24 May Trailer
0:58
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85
CARDIAC OUTPUT Workout
CARDIAC OUTPUT Workout
11:12
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86
STRENGTH ACADEMY Q2 Preview
STRENGTH ACADEMY Q2 Preview
5:16
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87
28-Day POST-SUPER BOWL Trailer
28-Day POST-SUPER BOWL Trailer
2:25
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88
WATCH FIRST! EXPRESS 2024 February Intro
WATCH FIRST! EXPRESS 2024 February Intro
5:06
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89
EXPRESS January Intro
EXPRESS January Intro
WATCH FIRST! This is an intro video outlining all of your MONTH 1/JANUARY content for EXPRESS 2024.
3:44
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90
CORE 1
CORE 1
This is the instructional & follow-along video for 2024 CORE 1. See companion PDFs for workout outli
25:26
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91
LOWER 1
LOWER 1
2024 LOWER 1 Video Downloads Bonus Downloads This is the instructional & follow-along video for 202
24:17
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92
UPPER 1
UPPER 1
This is the instructional & follow-along video for UPPER 1. See companion PDFs for workout outline &
26:43
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93
X6
X6
BONUS Custom Interval Timer: https://www.intervaltimer.com/shared/FmQG78oQSTyKaURcs6VH-X6:-Bands
25:40
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94
X5
X5
BONUS interval Timer: https://www.intervaltimer.com/shared/wkeytsEBrTtthTBmZtRi-X5:-Boxing
23:22
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95
X4
X4
Custom Interval Timer: https://www.intervaltimer.com/shared/kCX4nvwZnc6J7er2mEUq-X4-DUMBBELLS
23:53
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96
X3
X3
https://www.intervaltimer.com/shared/6GpP9gbQwAFDmYnwHUE3-X3
25:55
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97
X2
X2
22:59
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98
X1
X1
BONUS Interval Timer: https://www.intervaltimer.com/shared/FClHwN1eEUfiZfSzPVaP-X1:-BODYWEIGHT
25:16
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99
STRENGTH ACADEMY FOR LADIES Trailer
STRENGTH ACADEMY FOR LADIES Trailer
0:29
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100
Program Overview
Program Overview
2:12
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101
Intro Video
Intro Video
2:57
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102
SS 2: Stick Workout
SS 2: Stick Workout
This is the instructional video for the SS 2 Workout. Please be sure to make your post-workout repo
8:20
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103
SS 1: Box Workout
SS 1: Box Workout
This is the instructional video for SS1: Box Workout. Please be sure to make your post-workout repo
7:04
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104
BULLETPROOF YOUR KNEES Day 1: Flexion Gapping
BULLETPROOF YOUR KNEES Day 1: Flexion Gapping
This is the instructional video for the BULLETPROOF YOUR KNEES Day 1. Be sure to leave a post-routi
2:37
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105
BULLETPROOF YOUR KNEES: Intro Video
BULLETPROOF YOUR KNEES: Intro Video
This is the intro video to BULLETPROOF YOUR KNEES project. Recommended Tools: Foam Roller: htt
2:55
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106
August 2023 EXPRESS A: Single Dumbbell
August 2023 EXPRESS A: Single Dumbbell
This is the instructional video for the August 2023 EXPRESS A. Please be sure to make your post-wor
6:49
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107
MISSION: IMPOSSIBLE Challenge Workout
MISSION: IMPOSSIBLE Challenge Workout
This is the instructional video for the July 2023 EXPRESS A Workout. Please be sure to make your po
5:34
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108
July 2023 EXPRESS C: Bodyweight
July 2023 EXPRESS C: Bodyweight
This is the instructional video for the July 2023 EXPRESS A Workout. Please be sure to make your po
3:55
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109
July 2023 EXPRESS A: Single Dumbbell
July 2023 EXPRESS A: Single Dumbbell
This is the instructional video for the July 2023 EXPRESS A Workout. Please be sure to make your po
5:16
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110
June 2023 EXPRESS C: Bodyweight
June 2023 EXPRESS C: Bodyweight
This is the instructional video for June 2023 EXPRESS C. Please be sure to make your post-workout r
5:28
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111
June 2023 EXPRESS A: Kettlebell
June 2023 EXPRESS A: Kettlebell
This is the instructional video for the January 2023 EXPRESS B Workout. Please be sure to make your
6:06
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112
5-Minute MOBILITY Circuit
5-Minute MOBILITY Circuit
6:50
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113
5-Minute FOAM ROLL Circuit
5-Minute FOAM ROLL Circuit
7:19
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114
April 2023 EXPRESS A Live Follow-Along Workout
April 2023 EXPRESS A Live Follow-Along Workout
22:58
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