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Workout Classes
What are the workout themes and fandoms?
We like to say that “the limit does not exist” – meaning we love a theme! Here’s a glimpse at some of the themes and fandoms you’ll find inside The Micro Squad:
Artist Series
Taylor Swift, ABBA, Ariana Grande, Avril Lavigne, Britney Spears, Daisy Jone & The Six, Demi Lovato, Fall Out Boy, Harry Styles, Qveen Herby & more!
Bookwyrm
All the Sarah J Maas hits, along with Fourth Wing, Harry Potter, and Lord of the Rings.
Broadway Series
Sing and workout alongside the Squad to your favorite show tunes.
Disney
Family friendly or just for the big kid in all of us!
Geek Gym
Barbie, Star Wars, Pokemon, Marvel and more!
Holidays
We’ve got workout for Galentine’s Day, St Patrick’s Day, Halloween, Friendsgiving, Thanksgiving and Christmas featuring your favorite characters too!
TV / Movies
Supernatural, The Marvelous Mrs. Maisel, Mortal Kombat, Mean Girls, Legally Blonde, The Witcher, FRIENDS, The Office, Bridgerton, just to name a few!
Zodiac
Written in the stars to perfectly align with you, we have workouts for every zodiac sign!
What workout types do you offer?
We have members whose fitness skills and levels range, so we have many different types of workouts to support each squad member!
Beginner
New to working out and not quite sure where to start? These classes are in our signature H.I.P. style, using minimal equipment, at a slower pace to help you understand movements and proper muscle engagement.
Form
Unsure of what foot goes where and how? Unsure how to engage your core? These videos are your reference section! Come back and check on your form at any time.
HIIT
These workouts have minimal to no rest periods in-between exercises. Challenging your muscle and cardio endurance.
H.I.P.
High Intensity Pilates or H.I.P. for short! This is our signature style. We took all the amazing benefits of pilates: core, low impact, and balance and decided it needed a little spicing up. Keep your heart rate high and your muscles shaking.
Mobility
You know how the Tin Man has to use a can of oil to loosen up his joints? Think of these videos are your oil can. These will have you moving like a brand new human (or Tin person)!
Pregnancy Friendly
Select classes designed to safely strengthen your body and mind during this special time.
Pop Bala
Music-driven fitness that will get you moving to the rhythm of songs! In these high-energy classes, you’ll follow the changing sections of the music, from verse to chorus to bridge, and switch up your moves accordingly, creating a dynamic and exciting workout.
Strength
Workouts that challenge you with increased weights, helping you feel strong and empowered.
Stretch
The perfect post-workout classes to help you recover faster from some of those spicier workouts.
Warrior Sets
Combining kickboxing and strength training for a total body workout! Challenge your strength, endurance, and coordination as you punch, kick, and strike your way to increased fitness and empowerment.
Yoga
We offer yoga flows, sculpt and restorative yoga style workouts to fit in to your normal workout routines. These workouts are great for those times when you still want to move but need a more gentle approach.
I’m a beginner, are these workouts for me?
Yes! We have lots of workout video options for beginners.
Workout Classes
All Micro Squad workouts can vary in intensity, but we recommend checking out the “Beginner Workouts” first. You can find these with the Class Library filter.
Programs
Valkyrie Squad is a functional fitness program, which means you can build foundational movements that is great for beginners.
Magic Mobility is perfect to start loosening up and moving your body, especially if you haven’t worked out in a while, this is a great place to start! All workout videos are gentle, under 20 minutes and require little to no equipment.
Quests
Beginners can check out our Workout Quests for even more workouts filtered into a month-long schedule to take the guesswork out of which workout to pick.
The Spicy Quick Quest is one of our top recommended quests for those looking to turn up the spice in your workouts without exhausting you and/or being on a time crunch. All classes in this quest are under 15 minutes.
Can I search and filter workouts?
Yes! The Class Library page is where you can view all our available workouts. You can use the search bar to look for a specific theme, fandom, or class type.
Not sure which class to take? You can use the page numbers at the bottom to flip through the library, or use the filter function to really wander through the Microverse classes. Filter our workouts by theme/fandom, workout type, duration, equipment, cycle, body focus, squad leader, and membership access. You can combine these to filter workouts to find that perfect workout to fit your schedule.
Do your workout videos have closed captions?
Yes! We want our videos and fitness to be as accessible as possible, so all of our workout videos have closed captions available.
How often do you release workouts?
We usually have a new release once a month, but we don’t release our videos on a specific schedule – workouts are released when we think they’re perfect for you!
Can I track what workouts I’ve completed?
Yes! All our workouts featured in the Class Library have a “Mark Complete” button to allow you to save and track your progress.
More about Microverse Progress Map →
How do I track workouts with my Apple or Smart watch?
Every smart watch is different on how they specifically record workouts; but if you need suggestions you can use our recommendations here:
- Traditional Strength for Bodyweight workouts
- Functional Strength for Functional workouts
- HIIT for Tabata workouts
- Core for Core workouts
- Kickboxing for Kickboxing workouts
- Flexibility for Mobility workouts
- Cool Down or Yoga for Stretching workouts
- Mind & Body for Mindstilling
- Though, when in doubt we use Pilates!
You can track program workouts by following the program’s calendar downloadable. In the program calendars we list what type of workout it is, but you can always reference our recommendations above.
Smart Watch Discord Channel
Track your activities and compete with other Valkyries in our weekly group challenge! Each week in our “Fitness Watch” Discord channel, we post a link for members to join that week’s challenge. Challenges are posted Sunday evenings and run from Monday through to the following Sunday. Points for each challenge are calculated using your movement score (however your watch calculates this).
What workouts are available to Sparkle level members?
Sparkle Level Workouts →What workouts are available to Magic level members?
Magic Level Workouts →Class Library Workout Access Comparison Table
Workout Access Comparison →← Previous
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On this page
- Workout Classes
- What are the workout themes and fandoms?
- What workout types do you offer?
- I’m a beginner, are these workouts for me?
- Can I search and filter workouts?
- Do your workout videos have closed captions?
- How often do you release workouts?
- Can I track what workouts I’ve completed?
- How do I track workouts with my Apple or Smart watch?
- Smart Watch Discord Channel
- What workouts are available to Sparkle level members?
- What workouts are available to Magic level members?
- Class Library Workout Access Comparison Table