Trainer Takeover: Colette’s Curated Picks for Your Week

Hey, it’s Colette Dong, founder of the ness, and I’m taking over this week with a hand-picked lineup from our digital library. Whether you’re craving an energizing bounce, a sculpt session that leaves you sore in the best way, or a stretch to hit reset, I’ve got you covered.

Why These Workouts?

I wanted this lineup to capture what I love most about the ness—joyful movement, a little challenge, and that post-workout glow that makes life feel easier. These sessions keep me grounded, patient, and open to possibility.

Monday: Energize with Bounce

Workout: Bounce Intermediate #64 with Jess
Start the week strong with 30 minutes of high-energy bounce + single-weight strength work. It’s efficient, effective, and gets your brain firing with coordination. Mondays are my “computer rot” days, so I need something quick and complete before I’m glued to a screen.

Tuesday: Strength in Motion

Workout: Super Strength #3
This one had me sore for days—in a way I weirdly loved. It’s all about getting low (especially in those side lunges) and waking up your inner thighs. Plus, I like taking my own classes—it keeps my cues sharp and my coaching better.

Wednesday: Midweek Refresh

Workout: Simple Bounce #25
By now, you’ll be feeling Tuesday’s strength session, so this light, fun bounce is here to shake out tension and keep you moving. Consider it active recovery, aka your secret weapon against soreness.

Thursday: Focused Flow

Workout: Super Strength #2
Weight-bearing work is non-negotiable for bone density, and let’s be honest—it’s also just empowering to lift heavy without needing help. My mom broke her hip at 40, so I’m starting the strength early.

Friday: Full-Body Fun

Workout: 45-Min Week One Bounce Intermediate from January Challenge with Lil
The perfect mix of energy and creativity to close out the week. I love our challenges—they drop a solid batch of 45-minute workouts that always deliver.

Saturday: High-Energy Mix

Workout: Advanced Duo #26
Nothing beats nailing advanced choreo. It’s high-energy, music-driven, and pure fun.

Sunday: Relax & Restore

Workout: Ness Stretch #1
After a packed week, it’s time to stretch, breathe, and reset for whatever’s next.