Unleash Your Athlete With This 50-Minute Strength and Cardio Fitness Remix

This group fitness class combines elements of strength, cardio, and dance to deliver a fun total-body workout. This remix-style video features all of your favorite instructors, including Raneir Pollard, Selena Watkins, and Khetanya Henderson. If you’re looking for ways to branch out beyond your typical fitness routine, this strength training remix will become your go-to.

As for equipment, you have the option to use dumbbells or resistance bands for an added challenge. Always listen to your body; it’s totally fine if just your bodyweight is enough to give you the workout you need.

Supernatural coach Pollard starts off with a warm-up designed to get your heart rate up, including light hops, mini jumps into squats, and core work, like standing ab crunches and bear-crawl holds. Assisted on the right side by Poofy Moffitino, who shows beginner-friendly bodyweight options, and on the left side by Leilani Terris, who uses dumbbells for some movements. To target the whole body, classic upper body exercises like bicep curls, rear deltoid raises, and hammer curls are combined with lower-body movements like squats and hip hinges.

“Keep it moving, keep breathing through it and enjoying yourself,” Pollard encourages. After the strength portion of the class, Pollard turns up the volume with side-to-side triple hops, playing with different speeds and pauses to deliver a cardiovascular challenge. To mix in a bit more core work, he adds reverse foot taps in the second set, and the third and final set includes two more hops. Pollard finishes out his workout session with rotating planks, and the video switches to the next class with Selena Watkins at the 30-minute mark.

Watkins starts with mobility work and stretches, and gives the class the option to add on a mini resistance band around both legs. This group fitness class focuses on banded squats, starting in place and then evolving to side-to-side, and jump squats. Beginner modifications are shown on the right side of the screen. You’ll also work on lunges, side leg lifts, and glute bridges to emphasize the glutes and hips.

With 10 minutes remaining, the class shifts to the final portion of the sweat session, with Henderson instructing. Assisted by Paulyn Baens on the left and Tiff Marie on the right, Henderson guides the class into punches side to side, bicep curls into triceps extensions, and plank holds. After the session, feel free to follow a guided cool down or beginner-friendly foam rolling video for recovery. If you’d like more of a core challenge, try this quick 5-minute ab workout with Pollard to challenge your obliques.

All of the PS Fitness dumbbells featured in Pollard’s video are available for sale at Walmart, ranging in weight from of 3 to 10 lbs. You can also opt for 2 lb or 3 lb hand weights or 2 lb wrist weights used in Henderson’s class.

For more home workout videos each week, make sure to subscribe to our PS Fitness YouTube channel for more.

Raneir Pollard

Outfit: Target

Shoes: APL

Poofy Moffitino

Outfit: Alo Yoga

Shoes: APL

Leilani Terris

Outfit: Lululemon

Shoes: APL

Khetanya Henderson

Outfit: Vuori

Shoes: New Balance

Tiffany Marie

Outfit 1: Alo Yoga

Shoes: APL

Outfit 2: Top: Alo Yoga

Pants: Zara

Shoes: On

Paulyn Baens

Outfit: Jolyn

Shoes: APL

Selena Watkins

Top: Alo Yoga

Shorts: Old Navy

Shoes: On

Alexa Giacinto

Top: TNA

Pants: Amazon

Shoes: Asics

Jade Esmeralda (she/her), MS, CSCS, is a health and fitness staff writer and a strength and conditioning specialist. A lifelong martial artist and dancer, Jade has a strong passion for strength and conditioning, sports science, and human performance. She graduated with a Master of Science degree in exercise science and strength and conditioning from George Washington University.