1 WEIGHTED CHOP TO KNEE LIFT (R)
2 WEIGHTED CHOP TO KNEE LIFT (L)
3 DB CURL TO FRONT PRESS
4 DB SIDE BEND WITH KNEE LIFT (R)
5 DB SIDE BEND WITH KNEE LIFT (L)
6 WEIGHTED SKATERS
7 DB OH LIFTS + ROTATIONS
8 WEIGHTED PUNCH COMBO (R/L)
9 DBL WEIGHTED KNEE PULL-INS (ALT)

1 FRONT/SIDE STANDING SIDE CRUNCH (R)
2 FRONT/SIDE STANDING SIDE CRUNCH (L)
3 STANDING CROSS-BODY KNEE TO ELBOW
4 HIGH KNEES TO TWIST
5 SQUAT OBLIQUE CRUNCH
6 SIDE STEP + OH REACH
7 STANDING TOE TOUCH REACH (ALT R/L)
8 REVERSE LUNGE TO TWIST
9 STANDING FORWARD FOLD PULSES

The Workout:
(1.) DB CROSS CHOP (R)
(2.) DB CROSS CHOP (L)
(3.) DB FRONT RAISE TO TWIST
(4.) ALT WEIGHTED KNEE DRIVERS
(5.) DB HALO
(6.) SIDE LEAN CRUNCH WITH WEIGHT (R)
(7.) SIDE LEAN CRUNCH WITH WEIGHT (L)
(8.) DB FIGURE 8 PASS AROUND LEGS
(9.) DB CURL + KNEE LIFT COMBO

EX1: PULSE WEIGHTED SQUATS
EX2: R/L CARRIES
EX3: WIDE + NARROW ROWS
EX4: SUPINE CHEST PRESS + FWRD
EX5: R/L BIRD DOGS

EX1: LONG SEATED HAMSTRING OPENERS
EX2: 3 DIRECTIONAL HAMSTRING STRETCHES (R)
EX3: 3 DIRECTIONAL HAMSTRING STRETCHES (L)
EX4: R/L PIRIFORMIS + WINDSHEILD WIPERS
EX5: SEATED GROIN TO ROTATIONS

EX1: LIGHT WEIGHT SQUAT + SWING
EX2: STEP OUT J's
EX3: STEP BACK + TRICEP EXT
EX4: FRONT RAISE + BACK STEP SHOULDER EXT
EX5: TORSO TWISTS + ELBOW/KNEE CROSS

EX1: CURL TO PRESS
EX2: R/L FWD LUNGE + KNEE DRIVE
EX3: FRONT HOLD SQUAT
EX4: WEIGHTED GLUTE BRIDGES
EX5: WEIGHTED CRUNCH (OPT KNEE TUCK)

EX1: DB SUMO DEADLIFT
EX2: SIDE TO SIDE FLOOR TOUCHERS
EX3: GOBLET SQUAT PULSE
EX4: ALT POWER LUNGES
EX5: FIGURE 8's

EX1: FRONT RAISE TO LATERAL RAISE
EX2: TRICEP EXT/KICKBACKS
EX3: PLANK SHOULDER TAPS
EX4: HAMMER CURLS TO X'S
EX5: THRUSTERS

EX1: CHILDS' POSE TO STS CP (OPT COBRA)
EX2: R/L THORACIC OPENERS + SHOULDER TAPS
EX3: R/L HIP FLEXOR TO R/L HAMSTRING
EX4: RAG DOLLS TO WALK THE DOG
EX5: GROIN STR TO SHOULDER + ROCKING NECK

THE WORKOUT:
1.) X2 KNEE PULSE
2.) JOGGERS TO MOUNTAIN CLIMBERS
3.) FOOTBALL FLOOR TOUCHERS
4.) HIGH KNEES TO HIGH KICKS (X4)
5.) ALT X4 R/L KNEE TO ELBOW
6.) PULL JACKS
7.) R/L SINGLE LEG DL
8.) HIGH LOW PUNCHES
9.) STS JOKERS
Standing Core is a dynamic 10-minute workout that builds strength, ba...

THE WORKOUT:
1.) DOUBLE CROSS BODY CRUNCH
2.) X4 TRICEP OH TO SQUAT
3.) WEIGHTED OH TO ALT LEG LIFTS
4.) DB CORE TWISTS
5.) X4 BICEP CURLS TO X4 THROW DOWNS
6.) REVERSE LUNGE TO CORE ROTATION
7.) WOOD CHOPPERS R
8.) WOOD CHOPPERS L
9.) R/L FWD ALT KNEE PULLERS
Standing Core is a dynamic 10-minute...

THE WORKOUT:
1.) DB AB ROTATION
2.) SIDE LOWERS R
3.) SIDE LOWERS L
4.) DB CHEST PRESS TURN R/L
5.) DB AB ROTATION
6.) SIDE LOWERS R
7.) SIDE LOWERS L
8.) DB CHEST PRESS TURN R/L
9.) STANDING MT CLIMBERS
Standing Core is a dynamic 10-minute workout that builds strength, balance, and stability all...

Need a quick break to move, breathe, and shake off the stiffness of your day? 5-Minute Flow is your go-to desk or office reset — a short, feel-good routine designed to open your body and boost your energy in just five minutes.
Here are the Moves:
1.) Side stretch 2.) Childs' Pose 3.) Pushups (any...

EX1: x2 R/L KNEE PULL/JACKS (20-30)
EX2: x10 JOKERS + x10 PENGUINS
EX3: x8 WALK OUT TO SHOULDER TAPS
EX4: x10 V-SIT SHOULDER PRESS
EX5: DB V-SIT TWISTS

EX1: THUMBS UP CHEST OPEN
EX2: STS FRONT PUNCHES
EX3: R/L UP DOWN SQUATS
EX4: L's WITH STEP
EX5: TRICEP KICKBACKS

EX1: x10 1DB SQUAT TO CURL
EX2: x10 ALT STEP BACK LUNGE TO PICK UP
EX3: x10 SINGLE CROSS BICEP TO x2 HAMMER
EX4: x10 BRIDGE + FRONT PRESS -PULLOVER
EX5: x10 WALK OUT PUSHUP TO CHILDS' POSE

EX1: x10 CARRY SQUATS
EX2: x10 REVERSE LUNGE TO KICKS
EX3: x10 PUSH PRESS TO CHEST FLY
EX4: 1/2 R/L SEE-SAW LUNGES
EX5: X10 GLUTE BRIDGES

EX1: 30-60" SKATERS
EX2: x10 SQUAT HOP UP/DOWN
EX3: x10-20 DROP SQUAT TOUCHDOWN
EX4: 30-60" JUMP/HOP UP SHUFFLE BACK
EX5: x10 PLANK JACKS

EX1: 8-14X UPRIGHT ROWS
EX2: 6-10X LAT PULLOVERS
EX3: 8-14X BICEP CURLS
EX4: 8-12X TRICEP EXTENSIONS
EX5: 8-12X UNDER/OVERHAND FRONT RAISE

WARM UP & COOL DOWN PROVIDED

EX1: 8-14X STANDING DB DOUBLE TAP KNEE LIFT
EX2: 6-10X KNEE BENT DB CORNER PRESS
EX3: 8-14X FOREARM PLANK TAPPERS
EX4: 8-12X SUPINE DB ALT LEG LIFT
EX5: 10-20X V-SIT DB ROTATIONS

WARM UP & COOL DOWN PROVIDED

EX1: x8 GROIN OPENERS TO ROTATIONS
EX2: X4 HIP FLEXOR TO HAMSTRING (R)
EX3: X4 HIP FLEXOR TO HAMSTRING (L)
EX4: x6 ASTERISK ARMS TO STS
EX5: x6 NECK ROTATIONS

WARM UP & COOL DOWN PROVIDED

EX1: X10 ALT ARNOLD SQUAT PRESSES
EX2: X8 ROW TO ROTATION (R)
EX3: X8 ROW TO ROTATION (L)
EX4: X10 SUMO SQUATS
EX5: X6 SHOULDER TAP PLANKS

WARM UP & COOL DOWN PROVIDED

EX1: x8 LUNGE CLEAN & PRESS (R)
EX2: x8 LUNGE CLEAN & PRESS (L)
EX3: x12 CHEST PRESS (FRONT)
EX4: x10 DEADLIFT
EX5: 20"/20" UP DOWNS TO SHUFFLES