1.) DB FRONT RAISE + TWIST
2.) DB OH SIDE BENDS (R/L)
3.) WEIGHTED STANDING CRUNCH
4.) WEIGHTED LATERAL REACH TO KNEE DRIVE (R)
5.) WEIGHTED LATERAL REACH TO KNEE DRIVE (R)
6.) DB ALT PUNCH + ROTATION
7.) DB SIDE SWING + CATCH
8.) WEIGHTED STEP BACK WITH CORE TWIST
9.) WEIGHTED FIGURE-8's

1.) CROSS BODY REACH WITH KNEE DRIVE
2.) SIDE CRUNCH PULSES (R)
3.) SIDE CRUNCH PULSES (L)
4.) STANDING OBLIQUE TWISTS
5.) X4 POWER KNEES R/L
6.) STANDING LEG EXT CRUNCH
7.) HIGH KNEES TO SLOW TWIST
8.) SQUAT + DIAGONAL REACH
9.) STANDING PIKE TOUCH

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...

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)