Bits-O-Fit: How to Do the Bicycle Crunch

'We all want to strengthen our core, and this ab exercise is just the way to do it. You can add this to your daily ab workout, or do it 3 times a week for 2 minutes straight. Start where you can and work your way up. Get ready to really feel the burn.'

Enjoy yourself. Have fun. Keep going. Never give up.

You will need an exercise mat for floor work.

Stability Ball Sculpt

Length:  30:13
Equipment:  stability ball, dumbbells, and exercise mat

'Grab your stability ball and two sets of dumbbells for this full length, total body sculpting workout that's designed to help build balance and coordination along with strength and definition.'

Enjoy yourself. Have fun. Keep going. Never give up.

Try more Jessica Smith workouts!

Yoga For Weight Loss: 40 Minute Fat Burning Yoga Workout

Length:  38:45
Equipment:  exercise mat

'This yoga for weight loss sequence is designed to reunite you with not just your abs but your mindful core.  Connect with your breath, build strength, tone belly fat, burn calories, detoxify, improve digestion and support a happy healthy back with this customized practice.'

Enjoy yourself. Have fun. Keep going. Never give up.

Fat Burning Indoor Cardio

Length:  workout 20 minutes
Equipment:  exercise mat

This interval training workout has 1 minute intervals that flow from one exercise to another with no rest in between.  At the end of the first round, just click the button on the video and it will take you back to the beginning of the workout for the second round, for a total of 20 minutes.

Enjoy yourself. Have fun. Keep going. Never give up.

4-Minute At-Home Ab Workout with No Equipment

Length:  5:00
Equipment:  exercise mat

4 minutes is great to get the muscles firing.  Do a few rounds for an awesome ab workout.

Exercises:

• X-Body Mountain Climbers
• Bodysaw 
• Inchworm
• Mountain Climber Burpees

Enjoy yourself. Have fun. Keep going. Never give up.

Healthy Tacos Recipe - Low Carb High Protein

Super easy soft taco shells made from cauliflower and egg whites.

Need a food processor to blend the cauliflower?

Enjoy yourself. Have fun. Keep going. Never give up.

How-To: The Basics of Kickboxing

Learn the kickboxing essentials that will help you do the exercises correctly to avoid injury and so that you can make the most out of every kickboxing workout.

Enjoy yourself. Have fun. Keep going. Never give up.

Beach Ready Workout

Length:  20:26
Equipment:  exercise mat

'Enjoy the scenery and tone those muscles'

Enjoy yourself. Have fun. Keep going. Never give up.

Extreme Low Abs Workout

Length:  15:10
Equipment:  exercise mat, hand towel

You might be saying, 'hallelujah, done,' when it's over, too.

Enjoy yourself. Have fun. Keep going. Never give up.

Bits-O-Fit: 13 Ways To Use A Kettlebell

Equipment:  kettlebell

'It's easy to get a full body workout with nothing more than a kettlebell.'

Enjoy yourself. Have fun. Keep going. Never give up.

Bits-O-Fit: Quick Morning Flow Yoga

Length:  2:53
Equipment:  exercise mat

'Practice this 3-minute yoga sequence in the morning to stretch and energize for your day ahead. Repeat sequence as desired and remember to breathe.'

Enjoy yourself. Have fun. Keep going. Never give up.

5 Minute Toned Arms Pilates-style

Length:  6:18
Equipment:  exercise mat

'1 minute x 5 arm sculpting moves.'

Enjoy yourself. Have fun. Keep going. Never give up.

Want more of Cassey Ho?

A Week of Inexpensive, Healthy Dinner Recipes

'With one bag of groceries, you can make a week's worth of healthy dinners. This genius dinner plan uses all the ingredients you buy so there's no waste.'

• Brussels Sprout & Potato Hash
• Chickpea & Chorizo Fideos
• Pork Milanese with Mashed Sweet Potato
• Creamy Mustard Chicken 
• Chard & Chorizo Frittata

Enjoy yourself. Have fun. Keep going. Never give up.

"Booty" Jennifer Lopez ft. Pitbull Zumba Workout

Length:  3:23
Equipment:  none

Your booty may not be big but you can still shake it with this fun zumba workout.

Enjoy yourself. Have fun. Keep going. Never give up.

It's a Zumba world.

Turn Down for What Dance Routine Workout

Length:  3:55
Equipment:  none

Turn it up and get down.

Enjoy yourself. Have fun. Keep going. Never give up.

Get your dance on.

Twerk It Like Miley Dance Routine

Length:  3:21
Equipment:  none

3 minutes of dancing, shaking, and twerking.

Enjoy yourself. Have fun. Keep going. Never give up.

Want more hip hop workouts?

Crank Dat Soulja Boy by Sensazao Crew Dance Routine

Length:  2:47
Equipment:  none

Crank it with this high intensity dance routine.

Enjoy yourself. Have fun. Keep going. Never give up.

Crank dat Zumba!

Shake It Off Dance Routine

Length:  3:39
Equipment:  none

Super fun dance routine to T-Swifty.

Enjoy yourself. Have fun. Keep going. Never give up.

Keep dancing!

Sweat Dance Routine by Sensazao Crew

Length:  4:06
Equipment:  none

Get your groove on.

Enjoy yourself. Have fun. Keep going. Never give up.

Keep moving, keep shaking.

Healthy Fruit Smoothie Recipes from Shay’s Kitchen

Banana Ginger Smoothie

• 1 banana, sliced
• ¾ c (6 oz) vanilla yogurt
• 1 Tbsp honey
• ½ tsp freshly grated ginger
• 1 cup of Milk

Orange Creamsicle Smoothie

• 1 orange, peeled 
• ¼ c fat-free half-and-half or fat-free yogurt
• 2 Tbsp frozen orange juice concentrate
• ¼ tsp vanilla extract
• 4 ice cubes

Pineapple Passion Smoothie

• 1 c low-fat or light vanilla yogurt
• 6 ice cubes
• 1 c pineapple chunks
• 1 cup of Milk

Strawberry Kiwi Smoothie

• 1 c cold apple juice
• 1 ripe banana, sliced
• 1 kiwifruit, sliced
• 5 strawberries
• 1½ tsp honey

Enjoy yourself. Have fun. Keep going. Never give up.

Need a blender to make these delicious smoothies?

Bits-O-Fit: How To Do the Push Away Balance

'Push Away Balance is an exercise that works the entire body. It increases your balance and your core, leg, and upper-body strength. Make sure to keep those abs tight and do the single-leg squat before you drop forward to the ground.'
Enjoy yourself. Have fun. Keep going. Never give up.

Bits-O-Fit: Dips - 5 Biggest Dips Mistakes to Avoid

'Dips are one of the best Chest & Tricep exercises out there but it's easy to make these 5 mistakes. This video will show you what common Dips mistakes to avoid.'
Enjoy yourself. Have fun. Keep going. Never give up.

8 Minute Total-Body Interval Workout

Length: 40 sec (30/10) X 12 = 480 sec / 60 sec = 8 min total for one round.
Equipment:  exercise mat, wall, step or chair

Exercises:

1. jumping jacks
2. wall squat
3. push-ups
4. ab crunch
5. step-up
6. squats
7. triceps dip
8. plank
9. high knees
10. lunges
11. push-ups w/ rotations
12. side planks

Do it once, twice, or three times.

Enjoy yourself. Have fun. Keep going. Never give up.

Intense Cardio Sculpt with Dumbbells

Length:  31:48
Equipment:  dumbbells, exercise mat

'Feel great, lose fat and look amazing. Elevate your fitness level, work your abs, arms, back, butt, legs, shoulder and more.'
Enjoy yourself. Have fun. Keep going. Never give up.

4-Minute NO-Equipment Belly Fat Destroyer Circuit

Length:  5:10
Equipment:  none

Intense interval training workout.  Similar to tabata but these exercises are done for 30 sec each with no rest in-between.  Do this video 2 - 4 times for a super awesome workout.

Enjoy yourself. Have fun. Keep going. Never give up.

Beginners Tabata Routine

Length:  5:11
Equipment:  jump rope (optional), exercise mat

20 sec work / 10 sec rest
2 rounds:
skipping
squats
push-ups
crunches

Complete the 4 minute workout 2 - 4 times with a 1 min break between each one.

Enjoy yourself. Have fun. Keep going. Never give up.

Taekwondo Workout

Length:  33:00
Equipment:  none

'30 minute workout with kicks and exercises.'

This is an interval training workout with taekwondo moves mixed in.  It would be perfect for keeping in shape outside of class.

Enjoy yourself. Have fun. Keep going. Never give up.

Cardio Kickboxing Workout with Jump Rope

Length:  30:41
Equipment:  jump rope (optional)

'These muscle carving, kickboxing exercises work your abs, arms, back, butt, legs, and shoulders. This is a fun and effective workout that will elevate your heart rate and burn calories and fat.'

This is a high impact workout.  Please modify, when necessary.

Enjoy yourself. Have fun. Keep going. Never give up.

Tarkan's Cardio Bellydance Workout

Length:  27:51
Equipment:  none

Enjoy yourself. Have fun. Keep going. Never give up.

Ellen Barrett 10 Minute Power Walk

Length:  11:05
Equipment:  none

Enjoy yourself. Have fun. Keep going. Never give up.

FIERCE TKO w Janis Saffell & Ron Dukes

Length:  53:50
Equipment:  exercise mat

Super fun and intense kickboxing workout.

Enjoy yourself. Have fun. Keep going. Never give up.

18 Minute Medicine Ball Full Body Workout

Length:  19:00
Equipment:  medicine ball

This quick workout uses just a medicine ball to work the entire body. Get cardio, core, and strength all with one piece of equipment. Options for all levels.

Enjoy yourself. Have fun. Keep going. Never give up.

Boom Boom Pow by Black Eye Peas Zumba Routine

Length: 4:05
Equipment: none

Choreographed by Shani McGraham-Shirley

Enjoy yourself. Have fun. Keep going. Never give up.

MMA Cardio Kickbox Workout

Length:  11:40
Equipment:  none

This quickie workout starts with a little runthrough of each of the moves and what muscles it works.  This workout is a great for a beginner.

Enjoy yourself. Have fun. Keep going. Never give up.

FigureRobics by Jung Dayeon: Figure Robi

Length:  33:00
Equipment:  none

Super fun low-impact cardio & body-weight workout.

Enjoy yourself. Have fun. Keep going. Never give up.

Warm Up Routine by Zuzka

Length:  2:38
Equipment:  none

Quick warm up routine by Zuzka.

Enjoy yourself. Have fun. Keep going. Never give up.

Bits-O-Fit: How to do Pilates 100s

A how-to video showing correct form for pilates 100s.

Enjoy yourself. Have fun. Keep going. Never give up.

Quick Cardio Dance Workout with Denise Austin

Length:  10:10
Equipment:  none

Get up and get your heart pumping with this Denise Austin cardio dance workout.

Enjoy yourself. Have fun. Keep going. Never give up.

5-Minute Core Workout For Runners

Length:  5:20
Equipment:  exercise mat

A core workout for runners... or anyone wanting to build a strong core.

Enjoy yourself. Have fun. Keep going. Never give up.

Cardio Walk with Kendell Hogan

Length:  20:55
Equipment:  none

A great cardio walk for beginners or a recovery day.

Enjoy yourself. Have fun. Keep going. Never give up.

Arms, Chest, and Shoulders with Denise Austin

Length: 10:22
Equipment:  set of dumbbells, workout mat

An upper-body quickie with Denise Austin.



Check out more Denise Austin workouts!

Enjoy yourself. Have fun. Keep going. Never give up.

Workout Dance 2014 by Workout Music Service

Over an hour of dance music to help fuel your workouts.

Enjoy yourself. Have fun. Keep going. Never give up.

Standing Pilates: 12-Minute Bodyweight Ab Workout

Length: 12:00
Equipment: None

Great ab workout.  I loved it.

Enjoy yourself. Have fun. Keep going. Never give up.

Workout For Beginners - Legs and Abs

Length: variable
Equipment: exercise mat

This is Zuzka's recommendation for this workout:
3-rounds:
20 reps each:
1. arm cross squat
2. table top crunches
3. curtsy lunge
4. leg extensions

I did this workout yesterday and did it Tabata-style.  20 sec work / 10 sec rest.  In a 4-min tabata, there are 2 rounds.  I did three 4-min tabatas... for a total of 12 min & 6 rounds.

Watch the video for how to do each exercise.  Then you can do it following Z's recommendation, do it tabata-style, or do it AMRAP (as many rounds as possible) in a set amount of time.

Enjoy yourself. Have fun. Keep going. Never give up.

Standing Core Interval Training Workout

Length: 45 sec work / 10 sec rest. video shows how-to and 1 round
Equipment: dumbbells of various weights... or not

I love this workout.  It's dynamic and unique.  I did this a few days ago... 2 rounds was enough for me.  I used one 8-lb dumbbell and a set of 3-lb dumbbells.  I'll be doing this one again, for sure.

Enjoy yourself. Have fun. Keep going. Never give up.

Easy Zumba Class

Length: 50:33
Equipment: None

Enjoy yourself. Have fun. Keep going. Never give up.

iWalk Strong 3 Mile Walk | Leslie Sansone

Length: 42:37
Equipment: Exercise band

Enjoy yourself. Have fun. Keep going. Never give up.

Workout Motivation Music 2015

Great workout music mix.  I just used this with one of Dulci's workouts earlier this week.  I just play it at a lower volume, so I can still hear her cues.

Enjoy yourself. Have fun. Keep going. Never give up.

Energy Boost 5 Minute Walk | Leslie Sansone

Length: 5:10
Equipment: None

Enjoy yourself. Have fun. Keep going. Never give up.

Extreme Exertion Exercise | Dulci Hellings

Length: 41:00
Equipment:  Exercise mat

Fun interval training workout from Dulci.  I got a good sweat on.  Be sure to modify, as needed.

Enjoy yourself. Have fun. Keep going. Never give up.

Walking at Home 3 Mile Walk | Leslie Sansone

Length: 46:03
Equipment: None

Enjoy yourself. Have fun. Keep going. Never give up.

1 Mile Express Walking Workout | Leslie Sansone

Length: 16:00
Equipment: None

Enjoy yourself. Have fun. Keep going. Never give up.

1 Mile In Home Walk | Leslie Sansone

Length: 15:57
Equipment: None

Enjoy yourself. Have fun. Keep going. Never give up.