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MASHUP® is a Variable-Intensity Interval Training (VIIT) group fitness program that offers three workouts in one in less time by engaging in MindBody, Agility & Strength, and HIIT. Three fitness levels are offered for every exercise so whether you are injured, pregnant, an athlete, or new to exercise, there is something you can do that is effective and efficient.

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Ready, Set, MASHUP® ( 0:18:11)

video 0:18:11

In this 15-minute MASHUP® Sprint, you will begin with 2 Agility & Strength exercises for your warm-up, followed by 2 High-intensity Intervals, followed by 1 MindBody exercise that serves as your active recovery/cool down at the end of each round. You will repeat this circuit three times. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: A pair of medium dumbbells, yoga mat is optional

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Power Play ( 0:18:21)

video 0:18:21

In this 15-minute MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals (HIIT), followed by 5 MindBody exercises that serve as your active recovery/cool down after each HIIT segment. You will go through this circuit once. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: A pair of medium dumbbells

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Get Ready Player ( 0:32:06)

video 0:32:06

In this 30-minute MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals (HIIT), followed by 5 MindBody exercises that serve as your active recovery/cool down after each HIIT segment. You will go through this circuit twice. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: pair of dumbbells

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Lit ( 0:32:44)

video 0:32:44

In this 30-minute MASHUP® Sprint, you will begin with 2 Agility & Strength exercises for your warm-up, followed by 2 High-intensity Intervals, followed by 1 MindBody exercise that serves as your active recovery/cool down at the end of each round. You will repeat this circuit three times and then move into a second 15 minute block with five new exercises. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: pair of dumbbells

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Toe the Line ( 0:47:33)

video 0:47:33

This 45-minute MASHUP® Endurance takes you through 15 minutes of Agility & Strength followed by 15 minutes of HIIT, and finishes with 15 minutes of MindBody. Your first round of Agility & Strength is your warm-up. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. The MindBody segment is the most important part of the workout as it will be your active recovery and cool down where you will go through a combination of core movements that will challenge your balance and provide dynamic stretching. Equipment needed: A pair of dumbbells

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Press Play ( 0:47:05)

video 0:47:05

This 45-minute MASHUP® Endurance takes you through 15 minutes of Agility & Strength followed by 15 minutes of HIIT, and finishes with 15 minutes of MindBody. Your first round of Agility & Strength is your warm-up. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. The MindBody segment is the most important part of the workout as it will be your active recovery and cool down where you will go through a combination of core movements that will challenge your balance and provide dynamic stretching. Equipment recommended: pair of dumbbells

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Rocket Fuel ( 0:47:18)

video 0:47:18

In this 45-minute MASHUP® Sprint, you will begin with 2 Agility & Strength exercises for your warm-up, followed by 2 High-intensity Intervals, followed by 1 MindBody exercise that serves as your active recovery/cool down at the end of each round. You will repeat this circuit three times and then move into a second 15-minute block with five new exercises followed by a third 15-minute block with five new exercises. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: pair of dumbbells

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Survivor ( 0:16:26)

video 0:16:26

In this 15-minute MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals (HIIT), followed by 5 MindBody exercises that serve as your active recovery/cool down after each HIIT segment. You will go through this circuit once. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: A pair of medium dumbbells and a yoga mat

read moreview less
Rally ( 0:31:16)

video 0:31:16

In this 30-minute MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals, followed by 5 MindBody exercise that serves as your active recovery/cool down at the end of each round. You will repeat this circuit two times. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: pair of dumbbells

read moreview less
Three Workouts in One in Less Time: MindBody, Agility & Strength, and HIIT ( 0:00:45)

video 0:00:45

MASHUP® is a Variable-Intensity Interval Training (VIIT) group fitness program that offers three workouts in one in less time by engaging in MindBody, Agility & Strength, and HIIT. Three fitness levels are offered for every exercise so whether you are injured, pregnant, an athlete, or new to exercise, there is something you can do that is effective and efficient.

read moreview less
Sprint 2 ( 0:14:08)

video 0:14:08

This 15-minute full-body workout takes your metabolic conditioning to the next level whether you are a yogi, novice, HIIT fanatic, weight lifter, or endurance athlete. Three fitness levels will be shown for every exercise. Equipment recommended: Light to medium dumbbells and a yoga mat.

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Endurance Agility and Strength 2 ( 0:14:12)

video 0:14:12

Are you wanting enhance lean muscle mass and create that post-workout afterburn? When you gain muscle, you can condition yourself to burn fat more efficiently 24 hr a day. This full-body workout focuses solely on agility & strength offering modifications for all fitness levels leaving you feeling stronger and more fit. Equipment recommended: Light to medium dumbbells and a yoga mat.

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Endurance Agility and Strength 1 ( 0:14:27)

video 0:14:27

Are you wanting enhance lean muscle mass and create that post-workout afterburn? When you gain muscle, you can condition yourself to burn fat more efficiently 24 hr a day. This full-body workout focuses solely on agility & strength offering modifications for all fitness levels leaving you feeling stronger and more fit. Equipment recommended: Light to medium dumbbells and a yoga mat.

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ENDURANCE Mind Body 3 ( 0:10:21)

video 0:10:21

Don’t leave your fitness regimen hanging in limbo. All fitness levels can reap the benefits of yoga and Pilates with this full-body workout focused on strengthening your core while improving joint mobility and flexibility. This will help to keep you injury-free and progressing towards your health and fitness goals. Equipment recommended: A yoga mat.

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ENDURANCE Mind Body ( 0:10:32)

video 0:10:32

Don’t leave your fitness regimen hanging in limbo. All fitness levels can reap the benefits of yoga and Pilates with this full-body workout focused on strengthening your core while improving joint mobility and flexibility. This will help to keep you injury-free and progressing towards your health and fitness goals. Equipment recommended: A yoga mat.

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ENDURANCE Mind Body 1 ( 0:10:25)

video 0:10:25

Don’t leave your fitness regimen hanging in limbo. All fitness levels can reap the benefits of yoga and Pilates with this full-body workout focused on strengthening your core while improving joint mobility and flexibility. This will help to keep you injury-free and progressing towards your health and fitness goals. Equipment recommended: A yoga mat.

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ENDURANCE High-Intensity 2 ( 0:16:25)

video 0:16:25

HIIT up your natural levels of Human Growth Hormone (HGH) enhancing your body’s fat burning potential, creating anti-aging effects, and resulting in numerous other health benefits. Going at 90% intensity for each interval makes this 15 minutes worth at least 75 minutes of steady state cardio such as walking or jogging. All fitness levels will be using the entire body to create peaks and recovery in heart rate. You know you are benefitting from this workout if you are breathless and unable to talk the first 3-5 seconds after finishing each interval. Equipment recommended: A yoga mat.

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ENDURANCE High-Intensity 1 ( 0:14:28)

video 0:14:28

HIIT up your natural levels of Human Growth Hormone (HGH) enhancing your body’s fat burning potential, creating anti-aging effects, and resulting in numerous other health benefits. Going at 90% intensity for each interval makes this 15 minutes worth at least 75 minutes of steady state cardio such as walking or jogging. All fitness levels will be using the entire body to create peaks and recovery in heart rate. You know you are benefitting from this workout if you are breathless and unable to talk the first 3-5 seconds after finishing each interval. Equipment recommended: A yoga mat.

read moreview less
Sprint 7 ( 0:14:26)

video 0:14:26

This 15-minute full-body workout takes your metabolic conditioning to the next level whether you are a yogi, novice, HIIT fanatic, weight lifter, or endurance athlete. Three fitness levels will be shown for every exercise. Equipment recommended: Light to medium dumbbells and a yoga mat.

read moreview less
Tempo 1 ( 0:15:10)

video 0:15:10

Get in and out with this full-body workout in only 15 minutes combining Mind/Body, Agility & Strength, and High-intensity Intervals for 3 fitness levels. Equipment recommended: Light to medium dumbbells and a yoga mat.

read moreview less
Sprint 3 ( 0:15:24)

video 0:15:24

This 15-minute full-body workout takes your metabolic conditioning to the next level whether you are a yogi, novice, HIIT fanatic, weight lifter, or endurance athlete. Three fitness levels will be shown for every exercise. Equipment recommended: Light to medium dumbbells and a yoga mat.

read moreview less
Sprint 2 ( 0:14:08)

video 0:14:08

This 15-minute full-body workout takes your metabolic conditioning to the next level whether you are a yogi, novice, HIIT fanatic, weight lifter, or endurance athlete. Three fitness levels will be shown for every exercise. Equipment recommended: Light to medium dumbbells and a yoga mat.

read moreview less
Sprint 4 ( 0:15:21)

video 0:15:21

This 15-minute full-body workout takes your metabolic conditioning to the next level whether you are a yogi, novice, HIIT fanatic, weight lifter, or endurance athlete. Three fitness levels will be shown for every exercise. Equipment recommended: Light to medium dumbbells and a yoga mat.

read moreview less
Sprint 6 ( 0:15:20)

video 0:15:20

This 15-minute full-body workout takes your metabolic conditioning to the next level whether you are a yogi, novice, HIIT fanatic, weight lifter, or endurance athlete. Three fitness levels will be shown for every exercise. Equipment recommended: Light to medium dumbbells and a yoga mat.

read moreview less
Sprint 5 ( 0:15:07)

video 0:15:07

This 15-minute full-body workout takes your metabolic conditioning to the next level whether you are a yogi, novice, HIIT fanatic, weight lifter, or endurance athlete. Three fitness levels will be shown for every exercise. Equipment recommended: Light to medium dumbbells and a yoga mat.

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Sprint 1 ( 0:15:08)

video 0:15:08

This 15-minute full-body workout takes your metabolic conditioning to the next level whether you are a yogi, novice, HIIT fanatic, weight lifter, or endurance athlete. Three fitness levels will be shown for every exercise. Equipment recommended: Light to medium dumbbells and a yoga mat.

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Real Food Eating Guide

document

A real food eating guide designed to enhance your results and journey to optimal wellness!
Classic MASHUP® ( 0:32:38)

video 0:32:38

In this 30-minute MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals (HIIT), followed by 5 MindBody exercises that serve as your active recovery/cool down after each HIIT segment. You will go through this circuit twice. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: pair of medium dumbbells and 1 heavy dumbbell (optional)

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Light It Up ( 0:17:06)

video 0:17:06

In this 15-minute MASHUP® Sprint, you will begin with 2 Agility & Strength exercises for your warm-up, followed by 2 High-intensity Intervals, followed by 1 MindBody exercise that serves as your active recovery/cool down at the end of each round. You will repeat this circuit three times. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: Your Amazing Body

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High Gear ( 0:31:55)

video 0:31:55

In this 30-minute MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals (HIIT), followed by 5 MindBody exercises that serve as your active recovery/cool down after each HIIT segment. You will go through this circuit twice. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: your God-given body and paper plates or gliders

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Fit in 45 ( 0:46:55)

video 0:46:55

In this 45-minute MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals (HIIT), followed by 5 MindBody exercises that serve as your active recovery/cool down after each HIIT segment. You will go through this circuit three times. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: your strong body

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MASHUP Experience ( 0:00:16)

video 0:00:16

One guy's first experience with MASHUP!
Crank the Heat ( 0:32:41)

video 0:32:41

In this 30-minute MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals (HIIT), followed by 5 MindBody exercises that serve as your active recovery/cool down after each HIIT segment. You will go through this circuit twice. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: a resistance band (the type of band used in this workout is supplied by Stroops but you can also utilize a flat resistance band like the one that is sold in our store online)

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Tempo 2 ( 0:15:14)

video 0:15:14

Get in and out with this full-body workout in only 15 minutes combining Mind/Body, Agility & Strength, and High-intensity Intervals for 3 fitness levels. Equipment recommended: Light to medium dumbbells and a yoga mat.

read moreview less
Tempo 3 ( 0:15:09)

video 0:15:09

Get in and out with this full-body workout in only 15 minutes combining Mind/Body, Agility & Strength, and High-intensity Intervals for 3 fitness levels. Equipment recommended: Light to medium dumbbells and a yoga mat.

read moreview less
Tempo 4 ( 0:14:55)

video 0:14:55

Get in and out with this full-body workout in only 15 minutes combining Mind/Body, Agility & Strength, and High-intensity Intervals for 3 fitness levels. Equipment recommended: Light to medium dumbbells and a yoga mat.

read moreview less
Tempo 5 ( 0:15:01)

video 0:15:01

Get in and out with this full-body workout in only 15 minutes combining Mind/Body, Agility & Strength, and High-intensity Intervals for 3 fitness levels. Equipment recommended: Light to medium dumbbells and a yoga mat.

read moreview less
Tempo 6 ( 0:15:16)

video 0:15:16

Get in and out with this full-body workout in only 15 minutes combining Mind/Body, Agility & Strength, and High-intensity Intervals for 3 fitness levels. Equipment recommended: Light to medium dumbbells and a yoga mat.

read moreview less
Tempo 7 ( 0:15:16)

video 0:15:16

Get in and out with this full-body workout in only 15 minutes combining Mind/Body, Agility & Strength, and High-intensity Intervals for 3 fitness levels. Equipment recommended: Light to medium dumbbells and a yoga mat.

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What is MASHUP®? ( 0:02:20)

video 0:02:20

MASHUP® Co-founder, Jamie Zacharias, gives an overview of the components of a MASHUP® workout.

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Tenets of Health

document

MASHUP®️’s holistic philosophy is centered on overall health; physical fitness is only a portion of optimal wellness. Exercise is considered to be one of the best prescribed drugs. However, you should strive for a basic knowledge in all areas of health to achieve optimal wellness. Remember that knowledge is power. The more you have of it, the more likely you will be able to improve your health. With that said, we want individuals to maintain a healthy balance that results in an overall net effect of better health. We encourage you to significantly enhance things that are beneficial for you where you are implementing them at least 80% of the time. The things you normally think of when you want to indulge or “be bad” is considered non-beneficial which should be allocated to the remaining 20% of the time or less. Read this document to learn eight ways to help you reach your goals faster!

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MASHUP® 30-Day Challenge

document

Take the MASHUP® 30-Day Challenge where you will experience proven workouts & noticeable changes. Our tribe has been getting results for almost a decade, now it's your turn! It is FREE for app subscribers! Choose from over 40 workouts with new ones added weekly to the app! To complete the challenge, all you need to do is complete 90-minutes worth of MASHUP® workouts per week. Here are three suggested calendar options to choose from: Six 15-minute workouts Three 30-minute workouts Two 45-minute workouts or mix and match different workout lengths to fulfill 90-minutes that meets your scheduling needs! Those who successfully complete the challenge and submit a testimony at the end (on Day 30 you will receive an email request to upload your short video testimony), will receive a MASHUP® Towel and T-shirt! For additional health and wellness information, please refer to our Tenets of Health Guide & Healthy Eating Guide in Additional Materials Category as well as the article links included on the calendars.

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Maximize results in less time with MASHUP®️! ( 0:01:01)

video 0:01:01

MASHUP® offers three workouts in one in less time by engaging in MindBody, Agility & Strength, and HIIT. Workout smarter, not longer! Three fitness levels are offered for every exercise so whether you are injured, pregnant, an athlete, or new to exercise, there is something you can do that is effective and efficient.

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MASHUP®️ App Overview ( 0:00:41)

video 0:00:41

MASHUP® is a Variable-Intensity Interval Training (VIIT) group fitness program that offers on demand workouts for when you are on the go and can't make it to class. With MASHUP®, you get three workouts in one in less time by engaging in MindBody, Agility & Strength, and HIIT to maximize results. Three fitness levels are offered for every exercise so whether you are injured, pregnant, an athlete, or new to exercise, there is something you can do that is effective and efficient.

read moreview less
On Your Mark ( 0:17:03)

video 0:17:03

In this 15-minute MASHUP® Sprint, you will begin with 2 Agility & Strength exercises for your warm-up, followed by 2 High-intensity Intervals, followed by 1 MindBody exercise that serves as your active recovery/cool down at the end of each round. You will repeat this circuit three times. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: A pair of medium dumbbells, yoga mat is optional

read moreview less
Game Changer ( 0:31:27)

video 0:31:27

In this 30-minute MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals (HIIT), followed by 5 MindBody exercises that serve as your active recovery/cool down after each HIIT segment. You will go through this circuit twice. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: pair of dumbbells

read moreview less
Friendly Competition ( 0:47:08)

video 0:47:08

This 45-minute MASHUP® Endurance takes you through 15 minutes of Agility & Strength followed by 15 minutes of HIIT, and finishes with 15 minutes of MindBody. Your first round of Agility & Strength is your warm-up. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. The MindBody segment is the most important part of the workout as it will be your active recovery and cool down where you will go through a combination of core movements that will challenge your balance and provide dynamic stretching. Equipment recommended: A pair of medium dumbbells and a yoga mat

read moreview less
30-minute Fix ( 0:33:20)

video 0:33:20

In this 30-minute MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals (HIIT), followed by 5 MindBody exercises that serve as your active recovery/cool down after each HIIT segment. You will go through this circuit twice. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: pair of dumbbells

read moreview less
Charge Ahead ( 0:47:40)

video 0:47:40

In this MASHUP® Sprint, you will begin with 2 Agility & Strength exercises for your warm-up, followed by 2 High-intensity Intervals, followed by 1 MindBody exercise that serves as your active recovery/cool down at the end of each round. You will repeat this circuit three times. Then you will perform two more circuits with 5 new exercises each three times through. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: A pair of medium dumbbells and a yoga mat

read moreview less
Done in 15 ( 0:17:07)

video 0:17:07

In this MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals (HIIT), followed by 5 MindBody exercises that serve as your active recovery/cool down after the HIIT segment. You will go through this circuit once. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: A pair of light and medium dumbbells and a yoga mat

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Front Runner ( 0:47:53)

video 0:47:53

In this MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals (HIIT), followed by 5 MindBody exercises that serve as your active recovery/cool down after each HIIT segment. You will go through this circuit three times. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: Your strong body and a yoga mat

read moreview less
Jump Start ( 0:16:46)

video 0:16:46

In this MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals (HIIT), followed by 5 MindBody exercises that serve as your active recovery/cool down after the HIIT segment. You will go through this circuit once. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: A pair of light or medium dumbbells and a yoga mat

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Quick Energy ( 0:16:57)

video 0:16:57

In this MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals (HIIT), followed by 5 MindBody exercises that serve as your active recovery/cool down after the HIIT segment. You will go through this circuit once. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: A pair of light or medium dumbbells and a yoga mat

read moreview less
Fierce 45 ( 0:46:42)

video 0:46:42

In this MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals (HIIT), followed by 5 MindBody exercises that serve as your active recovery/cool down after each HIIT segment. You will go through this circuit three times. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. Equipment recommended: A pair of medium dumbbells and a yoga mat

read moreview less