What TSS Program Is Right For You

Deciding on what classes to take whenever you want to workout can be overwhelming and even seem daunting. Regular exercise is what our bodies crave, however, as individuals we place our energy into many different facets of our lives making that target seem more difficult than it needs to be. 

Choosing to participate in a scheduled workout program can help alleviate some of the stress of getting started and provide the motivation you may be seeking to stay consistent with your workout routine. A good workout program not only feeds necessary motivation, but it also helps you learn how to build healthy habits. This is our comprehensive guide to TSS Programs – and some tips on how to choose the right one for you.



Perfect for true beginners, the TSS Slow + Controlled Program is a low-impact workout program that brings focus and control into every movement. Experience all the spiciness that you'd find in a signature TSS class but at a slowed down, more approachable pace. This program puts a healthy emphasis on perfecting your form and technique to sculpt a long, lean, strong body.

You'll follow a four-week guided calendar of effective, results-driven workouts with targeted sequences for your arms, booty, legs and abs. While this program is perfect for those new to the TSS Method or new to low-impact sculpting, even the most advanced member will find benefits in this program because slower doesn't mean easier!


This is our most recently revamped workout plan that is perfect for those in between the beginner and intermediate level. The Beginner-Intermediate Program is a great next step after you complete the Slow + Controlled Program. You'll follow an eight-week guided calendar of effective, results-driven workouts with targeted sequences for sculpting your full body from head to toe. The program can be broken down into 5 workout days per week with classes ranging from 5-30 minutes for quick and effective workouts that leave you feeling joyful, strong, and confident.



w/ or w/o dance cardio

The perfect solution for when you have a tight schedule or simply prefer quick, efficient and effective workouts. At TSS we strongly believe in the power of committing to less to show up more, because workouts don't need to be hours long. To help take the guesswork out of your workout routine, this program includes a 4-week guided calendar of workouts to tone your arms, booty, legs and and you have the option to follow the No Dance Cardio or With Dance cardio track. Workouts range from 5-23 minutes so there is always a workout to fit into your schedule. On the days you may be seeking extra movement, simply add another quickie of your choosing or tune into the latest LIVE class to extend the duration of your workout. If you’re struggling to get started or remain consistent on your fitness journey, TSS quickie workouts are the perfect solution for you!


w/ or w/o dance cardio

Create a long, lean, strong body in just four weeks with our Spicy in 30min Program. This results-driven program was curated for intermediate to advanced members who want to commit to an approachable yet challenging program to help achieve their fitness goals. In this program you’ll have the option of following the “With Dance Cardio” or “No Dance Cardio” calendar, and enjoy a mix of 30min Sculpt and 30min Full Body workouts. Our 30min Sculpt classes incorporate arms, booty and abs sequences while 30min Full Body classes include a standing legs series in addition to arms, booty and ab exercises. We recommend completing one of the Spicy in 30min Program calendars before moving onto the Advanced Program.


The TSS Advanced Program is our most intense program yet and is intended to challenge even the most experienced fitness enthusiast, both mentally and physically. In this program, you’ll follow a four-week calendar of 45-minute full body, high-intensity workouts that will sculpt and tone your body from head to toe. Each week you’ll be guided through 5 workout days that will improve your strength, flexibility, and endurance along with 2 rest days to allow your body the recovery time it needs between workouts. Before beginning this program, we highly recommend watching our Dance Cardio Breakdown and Sculpt Breakdown videos in addition to having completed at least 4 weeks of TSS classes outside of the 45-minute category to prepare you for the sequences and pace of these advanced workouts.



Broken down by each week of pregnancy, the TSS Mama Prenatal Program will take you through your entire prenatal journey. Our bodies go through so many changes during the stages of pregnancy so it's important to be doing safe and effective workouts that will strengthen us. TSS Mama includes exercises that are safe for all 3 trimesters, so you don't have to worry about yourself or the baby while engaging in the TSS Mama Prenatal Program. Don’t forget to watch the FAQ video and read the caption prior to participating in this program. Not pregnant? Refer your friends who are and they will receive one month free on The Sculpt Society app and you get a $20 Amazon gift card for each successful referral. Earning money AND empowering your friends through movement? Everybody finishes strong!


Rebuild and reconnect to your core and pelvic floor. This six week program is designed for your early weeks postpartum or dealing with diastasis recti. These workouts are not about breaking a sweat, but about slow, controlled movements that will help connect you back to your core and pelvic floor using your breath. This is a foundational program that will set you up for success as you start to rebuild strength with the TSS Mama Postpartum Program.


This six-week program is designed to be as flexible as you need it to be since each day and week will be different with a new baby! Once you’ve been cleared to workout by your doctor and you’ve completed the Postpartum Pelvic Floor and Core Recovery Program, the TSS Mama Postpartum Program will help rebuild your strength to transition you back into your regular workouts. Please note, this program should not be completed within the first 6-8 weeks post-delivery. If you are just getting back into movement after being cleared by your doctor to exercise, and have not completed the Postpartum Pelvic Floor + Core Recovery Program, we highly recommend doing these programs in tandem with one another.

“The TSS Mama postpartum program has been a wonderful way to ease into working out again. I like that the workouts are short since I’m busy being a new Momma. I also like that it incorporates meditation which is a great reminder for me to take care of the mind, heart, and soul.” - Nicole S.


Want some extra guidance in addition to these programs? Take our Personalized Workout Finder for customized class and program recommendations based on your fitness level, class length and class duration.


Share your progress and interact with fellow members by joining our members-only Facebook group. Don't forget to keep up-to-date with us on Instagram and TikTok!

Older Post Newer Post

Leave a comment

Please note, comments must be approved before they are published