the basic home workout

Demo video includes:

Squats, Dumbbell (DB) stiff-legged deadlift, DB bent-over rows, push-ups, DB hammer curl , DB bicep curl, DB shoulder press, DB triceps kickbacks, crunches, reverse Crunches, bicycles, and planks.

scapular depression

The scapular depression is a wonderful exercise to improve posture and strengthen the posterior chain.

exercise ball workout

Using the exercise ball is a great way to strengthen your core and add fun, interesting exercises to your workouts.  Spring Teller demonstrates:

Ball roll-ins, Ball glute bridges, Ball leg extensions, Ball touches, and the ball pass. 

inverted row

Smith Machine inverted rows are a great way to add variety to a workout and, also, strengthen your back, arms, and core. 

lat pulldown

Spring demonstrates the lat pulldown using different grips and attachments. Demos include:

Wide grip, reverse grip, and neutral grip.  Straight bar, v-bar and rope attachments. 

hitt part one

HITT, high intensity interval training, is a great technique to improve  cardio vascular health and burn fat.  Spring demonstrates a few exercises you can incorporate into your HITT workout , such as:

Squat jumps, plie jumps, pop squats, squat tucks, burpees, squat thrusts, lunge jumps, mountain climbers, mountain climber jumps, Spiderman mountain climbers, and cross climbers.

hitt part two

Spring explains what a Tabata is and demonstrates more great exercises you can incorporate into a HITT workout, including:

High knees, pendulum kicks, lateral frog jumps, pike jumps, scorpion jumps, Russians, alternating glute bridge toe touches and toe taps.

plated machines

Plated machines are a great tool for beginners and seasoned athletes.  Spring demonstrates:

Leg press, shoulder press, incline chest press, lat pulldown, and T-bar rows.

clam series

The clam is a great exercise to target your inner and outer thigh, as well as your glutes.  Spring showcases her signature STF clam series designed to sculpt beautiful legs. 

donkey kick series

Donkey kicks target your inner and outer thigh, as well as your glutes.  Spring showcases her signature STF donkey kick series designed to sculpt beautiful legs. 

push-up variations

Push-ups are a great way to strengthen your chest, shoulders, triceps, and core.  They are also a great way to add variety to your program.  Spring Teller demonstrates different hand placements and push-ups exercises you can add to your workouts.  Demos include:

Incline, decline, side-to-side, lateral walk, medicine ball, push-up rows, roll over, and over-the-top push-ups. 

running the rack

Spring demonstrates  how to Run the Rack -- a technique that challenges your muscles, adds variety, and helps you avoid a plateau.


Spring demonstrates a variety of shoulder exercises using dumbbells, cables, and battle ropes.  Exercises include:

Front raise, Arnold press, shoulder press, alternating shoulder press, delt raises, lateral raises, bent-over reverse fly, high cable row, single arm cable reverse fly, and battle ropes. 

battle ropes

Battle ropes are a great tool to incorporate into your workouts.  They strengthen your shoulders and get your heart rate up, up, up!  Spring demonstrates her four favorite battle rope exercises:

Alternating drummers, mini drummers, rope slams and rope jacks. 

squat rack

Spring demonstrates how to use the squat rack and proper squat form. 

mommy and me

Mommy and Me workouts are a great way to spend time with your family and squeeze in a workout.  Spring demonstrates some fun exercises that you and your little ones will be sure to love.  So set a timer for 20 minutes and get moving!