WARM UP
(1/4) SHOULDER
(2/4) NECK (R/L)
(3/4) SQUAT TO GOOD MORNING
(4/4) RUNNERS
CIRCUIT 1 (2 ROUNDS)
(1/4) REACH TO SIDE BEND
(2/4) HIP HINGE & REACH
(3/4) WORLDS GREATEST
(4/4) CAT COW
COOL DOWN
(1/4) NECK (R/L)
(2/4) FIGURE 4 STRETCH (R)
(3/4) FIGURE 4 STRETCH (L)
(4/4) GROIN STRETCH

WARM UP
(1/4) JACKS
(2/4) RUNNERS
(3/4) SQUATS / OH REACH
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) PISTONS
(2/4) CLOSE GRIP PRESS
(3/4) FLYS
(4/4) CHEST PRESS
COOL DOWN
(1/4) STEP TAPS
(2/4) CHEST & BACK
(3/4) HAMSTRING
(4/4) SHOULDER & NECK

WARM UP
(1/4) RUNNERS
(2/4) DIAGONAL REACHES
(3/4) ROTATIONS
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) RDL
(2/4) BENT OVER ROW
(3/4) BRIDGE DB PULL OVER
(4/4) BACK EXTENSION
COOL DOWN
(1/4) STEP TAPS
(2/4) CHEST & BACK
(3/4) SEATED FIGURE 4
(4/4) HAMSTRING STRETCH

WARM UP
(1/4) RUNNERS
(2/4) BUTT KICKERS
(3/4) WIDE STEP OPENERS
(4/4) ROTATIONS
CIRCUIT 1 (2 ROUNDS)
(1/4) NARROW SQUAT
(2/4) SL DEADLIFT / ROW
SL DEADLIFT / ROW
(4/4) SLOW ALT KNEE DRIVE
COOL DOWN
(1/4) STEP TAPS
(2/4) HIP FLEXOR
(3/4) LAT STRETCH
(4/4) HAMSTRING

WARM UP
(1/4) JACKS
(2/4) JOGGERS
(3/4) SQUAT / OH REACHES
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) MARCHES
(2/8) KNEE DRIVE (R/L)
(3/8) SKATERS
(4/8) SHUFFLES / BACK STEP
COOL DOWN
(1/4) STEP TAP
(2/4) HIP FLEXOR (R/L)
(3/4) HAMSTRING
(4/4) GROIN & SHOULDER

WARM UP
(1/4) RUNNERS
(2/4) DIAGONAL REACHES
(3/4) ROTATIONS
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) GOBLET SQUAT
(2/4) OVERHEAD PRESS
(3/4) SUITCASE MARCH
(4/4) STATIC LUNGES
COOL DOWN
(1/4) STEP TAPS
(2/4) HIP FLEXORS
(3/4) HAMSTRINGS
(4/4) CALF STRETCH

WARM UP
(1/4) RUNNERS
(2/4) BUTT KICKERS
(3/4) MARCHES
(4/4) ROTATIONS
CIRCUIT 1 (2 ROUNDS)
(1/4) DIAGONAL MARCH KNEE
(2/4) PLANK SHOULDER TAP
(3/4) GLUTE BRIDGE MARCH
(4/4) DEAD BUGS
COOL DOWN
(1/4) CHILDS POSE
(2/4) SIDE TO SIDE CHILDS POSE
(3/4) SEATED ROTATIONS
(4/4) SEATED FORWARD FOLDS

WARM UP
(1/4) JACKS
(2/4) JOGGERS
(3/4) SQUATS
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) SUITCASE SQUATS
(2/4) REVERSE LUNGE (R/L)
(3/4) CALF RAISES
(4/4) WIDE SQUAT / KNEE LIFT
COOL DOWN
(1/4) STEP TAPS
(2/4) HIP FLEXOR
(3/4) CALF (R/L)
(4/4) HAMSTRINGS

WARM UP
(1/4) SHOULDER ROLLS
(2/4) JOGGERS
(3/4) SIDE TO SIDE REACHES
(4/4) BUTT KICKS
CIRCUIT 1 (2 ROUNDS)
(1/4) OVERHEAD PRESS
(2/4) DUMBBELL ROW
(3/4) DUMBBELL PULL OVER
(4/4) DUMBBELL FLY
COOL DOWN
(1/4) STEP TAPS
(2/4) CHEST & BACK OPENER
(3/4) BICEP OPENER
(4/4) GROIN & SHOULDER

WARM UP
(1/4) JACKS
(2/4) RUNNERS
(3/4) OVERHEAD REACHES
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) LATERAL WALKING SQUAT
(2/4) ALT KICKSTAND RDL
(3/4) STANDING HIP ABDUCTION
(4/4) GLUTE BRIDGE
COOL DOWN
(1/4) SIDE TO SIDE
(2/4) HIP FLEXOR
(3/4) FIGURE 4
(4/4) GROIN TO SHOULDER

CIRCUIT 1: (3 ROUNDS)
(1/7) BICEP CURLS
(2/7) 90* TURN ROW
(3/7) LUNGES
(4/7) GLUTE BRIDGE
(5/7) DEAD BUGS
(6/7) PENGUIN
(7/7) BIRD DOG

Take a few minutes to slow things down. This calming routine combines gentle movement, easy stretches, and intentional breathing to help you settle in and reconnect with your body. There’s no need to push, perform, or accomplish anything here—just move in ways that feel comfortable today. Use thi...

Grab your weights and get ready to carry, pinch and grip!
These exercises challenge your grip while also building strength through your arms, shoulders, and trunk, wrists and fingers.
Stronger hands can make everything from carrying groceries to picking up a suitcase feel a little more manageab...

Grab your weights and get ready to carry, pinch and grip!
These exercises challenge your grip while also building strength through your arms, shoulders, and trunk, wrists and fingers.
Stronger hands can make everything from carrying groceries to picking up a suitcase feel a little more manageab...

Grab your weights and get ready to carry, pinch and grip!
These exercises challenge your grip while also building strength through your arms, shoulders, and trunk, wrists and fingers.
Stronger hands can make everything from carrying groceries to picking up a suitcase feel a little more manageab...

Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
-
here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) CURTSY LUNGE TO SQUAT
(2/3) ALT DB GET UPS
(3/3) PUSH UP TO UP DOWN...

Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
-
here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) SQUAT KNEE TO ELBOW
(2/3) SPLIT STANCE RDL (R)
(3/3) SPLIT STANCE R...

Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
-
here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) ALT THRUSTERS
(2/3) STEP BACK REV FLY
(3/3) LATERAL LIFT TO CURTSY
...

Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
-
here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) SUMO SQUAT
(2/3) CURL TO PRESS
(3/3) PUSH UP TO WALK OUT
CIRCUIT 2 ...

Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
-
here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) CROSS BODY FRONT RAISE
(2/3) GOBBLET SQUAT
(3/3) KICK THROUGHS
CIRC...

WARM UP
(1/4) NECK STRETCH
(2/4) FULL BODY OPENERS
(3/4) GROIN ROTATIONS
(4/4) WIGGELERS
CIRCUIT 1 (2 ROUNDS) (15" TRANSITION TO ROUND 1)
(1/8) CAT COW
(2/8) THREAD THE NEEDLE
(3/8) WORLDS GREATEST STRETCH
(4/8) 90/90 HIPS
(5/8) THORACIC ROTATION
(6/8) HIP CIRCLES (R)
(7/8) HIP CIRCLES (L)
(8/8) ...

WARM UP: (30")
1.) ARM & WRIST ROLLS
2.) MARCHES
3.) SQUATS
4.) JACK SIDE TO SIDE
5.) REVERSE LUNGE
6.) FORWARD FOLD
7.) SIDE TO SIDE GROIN
CIRCUIT 1: (3 ROUNDS)
1.) OBLIQUE CRUNCH / SQUAT
2.) DIAGONAL FLOOR TOUCHES
3.) SUITCASE SQUAT / BICEP CURL
4.) DEADLIFT / ROW
5.) REVERSE LUNGE / KNEE LIFT...