FiftyStrong · reference

Weight-Loss Movement Library

Every movement from 8 guided fat-loss sessions — indoor walking intervals, standing abs and low-impact cardio — grouped by what it works and cut to a short multi-rep clip at 1080p. Each card carries its keyframes and a looping clip, so a movement can be read as a sequence or watched in motion before it is rebuilt.

Shoulders & chest

10 movements · Strength & stability

Arms

5 movements · Flexibility, Strength & stability

Core

65 movements · Cardio & coordination, Flexibility, Strength & stability

counted reps 4 clips

Overhead Reach Knee Lift

Cardio & coordination · standing (single leg balance)

30 Minute Fat Loss Walking Workout For Women 3:34–4:04

  • lower abdominals
  • hip flexors
  • shoulders
Overhead Reach Knee Lift keyframes
counted reps 3 clips

Cross-Body Knee-to-Hand

Cardio & coordination · standing (single leg balance)

30 Minute Fat Loss Walking Workout For Women 26:43–27:14

  • obliques
  • lower abdominals
  • hip flexors
Cross-Body Knee-to-Hand keyframes
counted reps 3 clips

Standing Ab Knee Lift

Cardio & coordination · standing

30 Min FAT BURN Walking workout 15:35–16:15

  • lower abdominals
  • hip flexors
Standing Ab Knee Lift keyframes
counted reps 3 clips

Standing Elbow-to-Knee

Cardio & coordination · standing (single leg balance)

20 min Fat Burning Workout for TOTAL BEGINNE 3:57–4:42

  • obliques
  • lower abdominals
  • hip flexors
Standing Elbow-to-Knee keyframes
counted reps 3 clips

Wide-Stance Twist with Overhead Reach

Cardio & coordination · standing (wide stance)

30 Minute Fat Loss Walking Workout For Women 8:35–9:04

  • obliques
  • core
  • shoulders
Wide-Stance Twist with Overhead Reach keyframes
counted reps 2 clips

Overhead Reach Knee Tap

Cardio & coordination · standing (single leg balance)

30 MIN WALKING CARDIO WORKOUT 22:49–23:29

  • lower abdominals
  • hip flexors
  • shoulders
Overhead Reach Knee Tap keyframes
counted reps 2 clips

Runners

Cardio & coordination · standing (split stance)

30 Min FAT BURN Walking workout 26:35–27:15

  • core
  • hip flexors
  • cardio
Runners keyframes
counted reps 2 clips

Seated Side Twist

Strength & stability · seated (chair)

Lose Belly Fat Sitting Down 3:00–3:40

  • obliques
  • core
Seated Side Twist keyframes
counted reps 2 clips

Side Punches

Cardio & coordination · seated (chair)

Lose Belly Fat Sitting Down 9:14–9:55

  • obliques
  • shoulders
  • core
Side Punches keyframes
counted reps 2 clips

The Twist

Cardio & coordination · standing (split stance)

30 Min FAT BURN Walking workout 19:35–20:15

  • obliques
  • hips
  • core
The Twist keyframes
counted reps 2 clips

Uppercuts

Cardio & coordination · seated (chair)

Lose Belly Fat Sitting Down 10:16–10:57

  • biceps
  • shoulders
  • core
Uppercuts keyframes
counted reps

Cross-Body Hand-to-Knee

Cardio & coordination · standing (single leg balance)

30 Min FAT BURN Walking workout 16:15–16:55

  • obliques
  • lower abdominals
  • hip flexors
Cross-Body Hand-to-Knee keyframes
counted reps

Front Kick with Arm Reach

Cardio & coordination · standing (single leg balance)

30 Min FAT BURN Walking workout 13:37–14:17

  • hip flexors
  • core
  • shoulders
Front Kick with Arm Reach keyframes
counted reps

High Knee Lift with Arms Held Wide

Cardio & coordination · standing

30 Min FAT BURN Walking workout 28:35–29:15

  • lower abdominals
  • hip flexors
  • shoulders
High Knee Lift with Arms Held Wide keyframes
counted reps

High Knee with Arm Lift

Cardio & coordination · standing

30 MIN WALKING CARDIO WORKOUT 1:51–2:31

  • hip flexors
  • lower abdominals
  • shoulders
High Knee with Arm Lift keyframes
counted reps

Knee Raise with Twist

Cardio & coordination · standing (single leg balance)

30 MIN WALKING CARDIO WORKOUT 17:25–18:05

  • obliques
  • hip flexors
Knee Raise with Twist keyframes
counted reps

Knee Raise with Under-Leg Clap

Cardio & coordination · standing (single leg balance)

30 MIN WALKING CARDIO WORKOUT 26:31–27:11

  • lower abdominals
  • hip flexors
Knee Raise with Under-Leg Clap keyframes
counted reps

Rainbow Arms with Knee Lift

Cardio & coordination · seated (chair)

Lose Belly Fat Sitting Down 5:04–5:45

  • core
  • obliques
  • shoulders
Rainbow Arms with Knee Lift keyframes
counted reps

Seated Alternating Toe Touch

Cardio & coordination · seated (chair)

Lose Belly Fat Sitting Down 8:10–8:52

  • core
  • obliques
  • hamstrings
Seated Alternating Toe Touch keyframes
counted reps

Seated High Knee Clap

Cardio & coordination · seated (chair)

Lose Belly Fat Sitting Down 11:19–12:00

  • hip flexors
  • lower abdominals
  • shoulders
Seated High Knee Clap keyframes
counted reps

Seated High Knee Lifts

Cardio & coordination · seated (chair)

Lose Belly Fat Sitting Down 7:08–7:49

  • lower abdominals
  • hip flexors
Seated High Knee Lifts keyframes
counted reps

Seated Knee Lifts

Cardio & coordination · seated (chair)

Lose Belly Fat Sitting Down 0:57–1:37

  • quadriceps
  • hip flexors
  • core
Seated Knee Lifts keyframes
counted reps

Seated Leg Extension

Strength & stability · seated (chair)

Lose Belly Fat Sitting Down 15:30–16:11

  • quadriceps
  • lower abdominals
Seated Leg Extension keyframes
counted reps

Seated Out-and-Ins

Cardio & coordination · seated (chair)

Lose Belly Fat Sitting Down 1:57–2:38

  • core
  • hip abductors
  • adductors
Seated Out-and-Ins keyframes
counted reps

Side Leg Lift with Arm Reach

Strength & stability · standing (single leg balance)

30 Min FAT BURN Walking workout 12:37–13:17

  • hip abductors
  • obliques
  • balance
Side Leg Lift with Arm Reach keyframes

Hips

1 movements · Strength & stability

Legs

36 movements · Cardio & coordination, Strength & stability

counted reps 3 clips

Single-Leg Balance Hold

Strength & stability · standing (single leg balance)

30 Minute Fat Loss Walking Workout For Women 34:14–34:44

  • balance
  • glutes
  • core
Single-Leg Balance Hold keyframes
counted reps 2 clips

Knee Lift to Side Point

Strength & stability · standing (single leg balance)

30 Minute WEIGHT LOSS Walking Workout For Wo 27:16–27:56

  • hip flexors
  • hip abductors
  • balance
Knee Lift to Side Point keyframes
counted reps 2 clips

Leg Lift Three Ways

Strength & stability · standing (single leg balance)

30 MIN WALKING CARDIO WORKOUT 15:34–16:14

  • hip flexors
  • hip abductors
  • glutes
Leg Lift Three Ways keyframes
counted reps 2 clips

Seated Leg Crossover

Strength & stability · seated (chair, right side)

Lose Belly Fat Sitting Down 13:24–14:05

  • adductors
  • quadriceps
  • core
Seated Leg Crossover keyframes
counted reps 2 clips

Single-Leg Front-Side-Back Taps

Strength & stability · standing (single leg balance)

30 Minute LOSE WEIGHT Indoor Walking Workout 18:54–19:25

  • balance
  • hip abductors
  • glutes
Single-Leg Front-Side-Back Taps keyframes
counted reps 2 clips

Standing Leg Swing Back-and-Forth

Strength & stability · standing (single leg balance)

30 Minute LOSE WEIGHT Indoor Walking Workout 16:51–17:22

  • glutes
  • hip flexors
  • balance
Standing Leg Swing Back-and-Forth keyframes
counted reps

Crab Walk with Heel Raise

Strength & stability · standing (wide stance)

30 MIN WALKING CARDIO WORKOUT 25:35–26:15

  • glutes
  • quadriceps
  • calves
Crab Walk with Heel Raise keyframes
counted reps

Square Crab Walk

Strength & stability · standing (wide stance)

30 MIN WALKING CARDIO WORKOUT 9:16–9:56

  • glutes
  • quadriceps
  • hip abductors
Square Crab Walk keyframes
counted reps

Squat with Side Toe Point

Strength & stability · standing (wide stance)

30 Min FAT BURN Walking workout 10:37–11:17

  • quadriceps
  • glutes
  • inner thighs
Squat with Side Toe Point keyframes
counted reps

Squat with Toe Point

Strength & stability · standing (wide stance)

30 Min FAT BURN Walking workout 17:35–18:15

  • quadriceps
  • glutes
  • inner thighs
Squat with Toe Point keyframes

Whole body

58 movements · Cardio & coordination, Strength & stability

counted reps 5 clips

Walk on the Spot

Cardio & coordination · standing

30 Min FAT BURN Walking workout 1:17–1:37

  • cardio
  • legs
Walk on the Spot keyframes
counted reps 2 clips

Boxing Punches

Cardio & coordination · standing (split stance)

30 Min FAT BURN Walking workout 2:37–3:17

  • core
  • shoulders
  • arms
Boxing Punches keyframes
counted reps 2 clips

March with Bicep Curls

Cardio & coordination · standing

30 Min FAT BURN Walking workout 8:37–9:17

  • biceps
  • cardio
  • legs
March with Bicep Curls keyframes
counted reps 2 clips

Skipping Toe Points

Cardio & coordination · standing

30 Min FAT BURN Walking workout 7:37–8:17

  • cardio
  • calves
  • shoulders
Skipping Toe Points keyframes
counted reps 2 clips

Wide-Stance Reach for the Stars

Cardio & coordination · standing (wide stance)

30 Min FAT BURN Walking workout 25:35–26:15

  • shoulders
  • chest
  • obliques
Wide-Stance Reach for the Stars keyframes
counted reps

Scissor Arms with Leg Cross

Cardio & coordination · standing

30 MIN WALKING CARDIO WORKOUT 18:21–19:01

  • chest
  • inner thighs
  • coordination
Scissor Arms with Leg Cross keyframes
counted reps

Seated Out-and-Ins with Arm Fly

Cardio & coordination · seated (chair)

Lose Belly Fat Sitting Down 12:22–13:03

  • inner thighs
  • outer hips
  • chest
Seated Out-and-Ins with Arm Fly keyframes
counted reps

Swim Arms with Leg Circle

Cardio & coordination · standing (single leg balance)

30 MIN WALKING CARDIO WORKOUT 24:40–25:20

  • shoulders
  • hip abductors
  • balance
Swim Arms with Leg Circle keyframes