The lower body consists of large muscle groups that are in charge of generating motive power the body can use to run, stand, walk and jump better. Ultra is a workout that targets all those muscle groups and the cardiovascular and aerobic systems that support them to deliver a means of getting fitter, stronger and healthier.

A full body workout that includes both dynamic and static exercises and challenges the cardiovascular system, tendons, ligaments and the core cannot be called anything other than Never Give Up. This is your step-up workout where when you get to the point you breeze it at Level III with EC you really are ready to level up.

A powerful core diminishes loss of momentum as energy is transferred from the lower body to the upper body and vice versa. This helps you fight fatigue, generate more power and do everything better; from sitting and standing to running and jumping. The Two Minute Plank workout helps you get exactly the kind of core that makes you feel you can go on forever. Add EC and you're on your way to your fitness goal.

A strong, powerful lower body allows you to transport yourself without effort and jump, sprint, run and kick with more power than you thought was possible. So Far So Good is a workout designed to help you get there. While only difficulty level II it quickly adds the cardiovascular and aerobic load to your body with each set, especially if you want to test your VO2 Max and add EC.

The planet's gravity well is deep enough for it to require all our energy in order to rise even the smallest height from the ground. This makes Take Off a full body cardiovascular and aerobic workout that will challenge your VO2 Max. Perfect for that "I own my body" feeling that comes from knowing that all your muscles have worked hard.

Sprint power comes from hips, glutes and the explosiveness with which your foot strikes the ground. Sprinter helps build serious lower body power without you having to hit the road outside your house. Keep your feet together during Side-to-Side Hops and make sure the ball of the foot takes most of the force in each of these exercises, which means your heels do not touch down. Add EC and you will feel the burn.

Stay Sane is the workout you've been looking for. Designed for days when sanity's been tested by circumstances it takes your mind and body through a series of challenging exercises that will leave you feeling refocused, refreshed and ready to face the world again; on a more even keel.

Nothing takes more energy than changing shapes, according to shapeshifter lore at any rate. It should then follow that the Shapeshifter workout will be pretty energy intensive, putting your body through largely unfamiliar moves that test the ability of your muscles to respond which means more muscle groups are recruited with each set. Add EC and you will also realize just how short a minute of rest really is.

No lone-wolf workout can be complete without some total body focus. The Hermit workout is designed to help you target all the major muscle groups, without however pushing the limits of your endurance. A difficulty level II workout Hermit is one of those workouts you know you need to conquer so you're ready to move onto more difficult things.

Every day is a battle. Your future self is born out of the struggle with the present. Gains are made out of effort. None of it is easy, which is why the Everyday Hero workout places you at the core of this struggle and gives you everything you need to win. Three levels to choose from. Two-minute rest between sets. EC as an option. A high-burn, streamline program that works your cardiovascular system and can challenge your VO2 Max capacity. You just know, you have to do it.

Combat skills-based exercises are a challenge to the body and mind. Global Warrior is a workout that challenges your body to move in specific ways. While only a difficulty level II workout it can quickly pile on the cardiovascular and aerobic load, especially if you use EC.

Remember the workout you promised your body to make up for all those times life got in the way of training and exercise? Well, That Workout I Promised is exactly the one. It's designed to be light and fast, raise your core temperature, get you in the sweat zone but not exhaust or push you to the limit after a few missed workouts. The result is something your body will love, will make you feel good and it will re-awaken all those foundational fitness attributes that have been awaiting this moment to come to life.

We all have to start from somewhere. The Beginner Circuit workout is as good a place as any for you to start your fitness journey. It will work your body, it will make you sweat and it will help your mind focus so you can get through it correctly. All in all a good beginning.

It's not just life that can be a roller coaster. Exercise can be too. Alternating between standing exercises and ones that require you to lower your center of gravity; you force your cardiovascular system to adjust and your heart to pump harder to maintain blood pressure throughout, testing your cardiovascular response. You need quick changes here as you alternate from one to the other and if you add EC the load your muscles feel only goes higher.