THE WORKOUT: (warm up & cool down included)
(3 rounds 35" WORK//15" REST)

1.) ALT HIGH KNEE PULL DOWN (1DB)
2.) x2 BENT OVER ROW TO x BODY CURL
3.) SQUAT TO ALT HAMMER CURL
4.) JOGGERS TO SKIIERS
5.) CROSS BODY KNEE OR BICYCLE CRUNCH
6.) JACK + PRESS (1DB)
7.) PUSHUP + CROSS BODY CLIMBER (x4)

A movement subscriber asks? HOW CAN I STAY CONSISTENT IN WORKOUTS? " We workout, and then I answer their question (ragamuffin style)
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THE WORKOUT: (warm up & cool down included)
(3 rounds 35" WORK//15" REST)
1.) Alternating Arnold Press
2.) Lateral Shuffles to touches
3.) OH DB Reverse Lunge
4.)...

A movement subscriber asks: "HOW CAN I STAY MORE CONSISTENT IN MY WORKOUTS?"
We workout, and then I answer their question (ragamuffin style)
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THE WORKOUT: (warm up & cool down included)
(3 rounds 35" WORK//15" REST)
1.) Standing oblique crunch to Squat
2.) Football diagonal Floor touches to Jack...

A movement subscriber asks: "HOW DO I MEASURE PROGRESS?
We workout, and then I answer their question (ragamuffin style)
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THE WORKOUT: (warm up & cool down included)
(3 rounds 35" WORK//15" REST)
(1/7) 3 SKATER HOLDS
(2/7) FARMERS CARRY
(3/7) FLOOR WEIGHTED PU/SQUAT TO R/L HOP/JUMP
(4/7) FRONT RA...

A movement subscriber asks: "HOW DID YOU BECOME A NON-DIET FITNESS INSTRUCTOR?
We workout, and then I answer their question (ragamuffin style)
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THE WORKOUT: (warm up & cool down included)
(3 rounds 35" WORK//15" REST)
(1/7) BICEP CURL TO PRESS
(2/7) LATERAL SHUFFLES
(3/7) FIGURE 8's
(4/7) JOGGER...

A movement subscriber asks: how can someone deal with a minor injury and stay active" We workout, and then I answer their question (ragamuffin style)
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THE WORKOUT: (warm up & cool down included)
(3 rounds 35" WORK//15" REST)
1.) 1-1-2 Thruster
2.) Pushups to Childs' Pose
3.) Butt Kicks to A-Jack...

A movement subscriber asks: "JOYFUL SUMMER MOVEMENTS WITHOUT THE BURN OUT?"
We workout, and then I answer their question (ragamuffin style)
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THE WORKOUT: (warm up & cool down included)
(3 rounds 35" WORK//15" REST)
1.) Squat Throw Downs
2.) Skaters
3.) Skiiers
4.) Squat Jacks
5.) Mountain Climb...

-THE WORKOUT: (warm up & cool down included)
(3 rounds 35" WORK//15" REST)
CIRCUIT 1: (3 ROUNDS)
1.) 4 SIDE STEPS + 4 JACKS
2.) TRICEP KICKBACK 1,1,2,2
3.) LATERAL WALKING THRUSTER
4.) 4 HIGH KNEE LIFTS 4 OBLQ ARMS
5.) ALT CROSS BODY DL
6.)HAMMER CURL TO FRONT LUNGE
7.) OVERHEAD DB HOLD TO DBL CR...

Every fourth day is intentionally slower and more supportive. The goal is to restore, reconnect, and keep movement feeling sustainable over time. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
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WARM UP:
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THE MOVES:
1.) R/L CALF
2.) R/L HAMSTRING
3.) R/L QU...

You’ll work through a mix of upper body, lower body, and core-focused movements at a steady, accessible pace with light weights as options. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
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WARM UP:
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THE MOVES:
1.) ALT CORNER KICKS + PUNCH
2.) R/L TRIPLE KNE...

These workouts focus on rhythm, coordination, and steady endurance using simple step patterns paired with supported core work. Expect low-impact, repeatable movements that build confidence and flow rather than speed or intensity. You’re encouraged to move at your own pace and take breaks whenever...

The goal is to build strength and stability while moving at a pace that feels supportive and sustainable. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.

WARM UP:
THE MOVES:
1. ALT CORNER KICKS + PUNCH
2. R/L TRIPLE KNEE + LW LAT PULLS
3. R STEP UP L TAP + R...

Meet Betsy! Betsy has been teaching Yoga for over 20 years. She is a E- RYT 500 yoga teacher, ACE group fitness instructor, Barre Above instructor, and ACE Senior Specialist.
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Whether you have practiced yoga for years or this is your first time, this 35 minute practice will allow you to breathe ...

Meet Betsy! Betsy has been teaching Yoga for over 20 years. She is a E- RYT 500 yoga teacher, ACE group fitness instructor, Barre Above instructor, and ACE Senior Specialist.
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Whether you have practiced yoga for years or this is your first time, this 25 minute practice will allow you to breathe ...

Silent But Sweaty is where low-impact meets high intensity. These no-equipment workouts are designed to get your heart rate up and your muscles burning—all without jumps, noise, or fancy gear. Ideal for small spaces and shared walls, this series keeps things quiet while delivering serious sweat. ...

Silent But Grounded is your go-to for slow, intentional movement that builds flexibility, stability, and presence. These low-impact, floor-based sessions blend yoga-inspired flows, mobility work, and deep stretching to help you reconnect with your body and breath. Perfect for unwinding, recoverin...

You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
WARM UP
CIRCUIT 1
1.) ALTERNATING FRONT KICKS
2.) R/L DOUBLE PUNCHES
3.) X4 JABS TO ALT 4X KICKS
4.) CRISS CROSS SQUAT WITH ARM BLOCK
5...

You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
WARM UP
CIRCUIT 1
1.) JAB CROSS HOOK R/L
2.) BODYWEIGHT SQUATS
CIRCUIT 2
1.) UPPERCUT, UPPERCUT, CROSS R/L
2.) JUMP ROPE
CIRCUIT 3
1.) ...

You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
WARM UP
CIRCUIT 1
1.) CAT COW
2.) WORLDS' GREATEST STRETCH
CIRCUIT 2
1.) LEG SWINGS R/L
2.) LATERAL LUNGE TO SIDE STRETCH
CIRCUIT 3
1.)...

You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
WARM UP
CIRCUIT 1
1.) JAB CROSS SLIP CROSS
2.) ROLL UNDER UPPER CUT HOOK
CIRCUIT 2
1.) LUNGE TO FRONT KICK R
2.) LUNGE TO FRONT KICK L
...

You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
WARM UP
CIRCUIT 1
1.) JAB & CROSS R/L
2.) x8 JACKS TO SPEED BAGS
CIRCUIT 2
1.) SQUAT TO KNEE DRIVE R/L
2.) SIDE SHUFFLES
CIRCUIT 3
1.) ...

Join me for this gentle session for strengthening your back and working on improving core strength.
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EXERCISE BREAKDOWN:
1.) WARM UP: CAT COW
2.) CORE ACTIVATION: DEAD BUGS
3.) STRENGTH: RDL
4.) STRETCH: R HIP FLEXOR
5.) STRETCH: L HIP FLEXOR
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Disclaimer:
All information provided by Ragamuffin ...

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
CIRCUIT 1: (10 exercises 3 Rounds 60"/20")
1.) BUTTERFLY STRETCH
2.) RIGHT QUAD
3.) LEFT QUAD
4.) ALT CROSS BODY SHOULDER
5.) FORWARD FOLD
6.) RIGHT HIP FLEXOR
7.) LEFT HIP FLEXOR
8.) ...

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) BASIC BOUNCE
2.) GOBLET SQUATS
3.) NARROW LATERAL MOVERS
4.) RDLS
5.) BOXER STEP
6.) STEP UPS (OPT LUNGE & LIFT)
7.) SKIIERS
8.)...