5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves
CIRCUIT 1 ( 2 ROUNDS)
1.) R/L SIDE NECK BENDERS
2.) FWD/BACK NECK BENDERS
3.) TABLE TOP CAT/COW
4.) TABLE TOP THREAD THE NEEDLE R
5.) TABLE TOP THREAD THE NEEDLE L
CIRCUIT 2 ( 2 ROUNDS)
1.) WIDE SEATED S...

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves
CIRCUIT 1 (2 ROUNDS)
1.) SEATED CAT COW
2.) SEATED R ROTATIONS
3.) SEATED L ROTATIONS
4.) QL R & L
5.) LONG LEGGED HAMSTRING
CIRCUIT 2 ( 2 ROUNDS)
1.) TABLE TOP CAT COW
2.) CHILDS' POSE
3.) HALF CHILDS P...

WU: MARCHING IN PLACE (R/L)
WU: QUAD SETS R
WU: QUAD SETS L
CIRCUIT 1
STRENGTH: BODYWEIGHT SQUATS
STRENGTH: GLUTE BRIDGE WITH HOLD
CIRCUIT 2
STRENGTH: CLAM SHELLS R
STRENGTH: CLAM SHELLS L
STRENGTH: GLUTE BRIDGES W/ HOLD
COOL DOWN
CD: DYNAMIC LUNGE
CD: DOWNWARD DOG
CD: SUPINE 3D HAMSTRING R
CD: S...

WU: MARCHING IN PLACE (R/L)
WU: SEATED KNEE EXTENSIONS R
WU: SEATED KNEE EXTENSIONS L
CIRCUIT 1
BALANCE: SL BALANCE R
BALANCE: SL BALANCE L
CIRCUIT 2
STRENGTH: BANDED LATERAL WALKS
STRENGTH: STEP LOWERS R
STRENGTH: STEP LOWERS L
COOL DOWN
CD: STS QL STRETCH
CD: GROIN STRETCH
CD: SUPINE TWIST R
CD...

WU: ALT ANKLE PUMPS
WU: R HEEL SLIDES
WU: L HEEL SLIDES
CIRCUIT 1
STRENGTH: LEG LIFTS R
STRENGTH: LEG LIFTS L
CIRCUIT 2
STRENGTH: SHALLOW LUNGES
STRENGTH: STEP UP R
STRENGTH: STEP UP LEFT
COOL DOWN
CD: HIP FLEXOR STRETCH R
CD: HIP FLEXOR STRETCH L
CD: QUAD STRETCH R
CD: QUAD STRETCH L

WU: ALT ANKLE PUMPS
WU: R HEEL SLIDES
WU: L HEEL SLIDES
CIRCUIT 1
STRENGTH: QUAD SETS R
STRENGTH: QUAD SETS L
CIRCUIT 2
STRENGTH: CALF RAISES
STRENGTH: GLUTE BRIDGES
STRENGTH: BODY WEIGHT SQUATS
COOL DOWN
CD: HAMSTRING STRETCH R
CD: HAMSTRING STRETCH L
CD: CALF STRETCH R
CD: CALF STRETCH 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.) CAT COW
2.) WORLDS' GREATEST STRETCH
CIRCUIT 2
1.) LEG SWINGS R/L
2.) LATERAL LUNGE TO SIDE STRETCH
CIRCUIT 3
1.)...

Join me for this gentle session for strengthening your back and working on improving core strength.
-
EXERCISE BREAKDOWN:
1.) WARM UP: TRA ACTIVATION + SL HIP LOWER
2.) CORE ACTIVATION: SUPINE CORE HOLD WITH LIGHT WEIGHT PULSES
3.) STRENGTH: R/L STEP UPS
4.) STRENGTH: R/L STEP DOWN
5.) STRETCH: Q...

Join me for this gentle session for strengthening your back and working on improving core strength.
-
EXERCISE BREAKDOWN:
1.) WARM UP: HIP FLEXOR FLOW
2.) GLUTE ACTIVATION: CLAM SHELLS R
3.) GLUTE ACTIVATION: CLAM SHELLS L
4.) STRENGTH: HIP THRUST
5.) STRETCH: SUPINE HAMSTRING R
6.) STRETCH: SUPI...

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: CHILDS' POSE R/L
2.) CORE ACTIVATION: BIRD DOG
3.) STRENGTH: GOBLET SQUAT
4.) STRETCH: R PIRIFORMIS
5.) STRETCH: L PIRIFORMIS
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Disclaimer:
All information prov...

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
-
Disclaimer:
All information provided by Ragamuffin ...

10 moves to get your body energized for the day to begin, (or wind down for the end of the day) I enjoy doing these stretches when I wake up and when I do them, I feel like I've gotten a 'win' for the day!

1.) R/L TORSO ROTATIONS supine bed
2.) SEATED QL STRETCH
3.) BED FLOPPERS
4.) FIGURE 4 RIG...

1. WRIST ROLLS
2. SHOULDER BLADE FWD/BKW DRAW
3. SHOULDER BLADE DRAW + UB
4. FWD/BKW SWIMMERS
5. NECK R/L WIPERS
6. NECK FRONT & BACK
7. NECK ROUNDERS
8. QL SIDE TO SIDE
9. SKATER + QL STRETCH
10. STANDING CAT/COW
11. WRIST FLEX/EXT
12. STEP OUT HUGGERS
13. CHEST & BACK OPENERS
14. ALT STEP TAPS
...

EQUIPMENT NEEDED: NONE
LEVEL: Mulit-Level WORKOUT
BREAKDOWN: WARM UP

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) LATERAL LUNGE/HALF MOON R
2.) LATERAL LUNGE/HALF MOON L
3.) R HAMSTRING TO HIP FLEXOR
4.) L HAMSTRING TO HIP FLEXOR
5.) WIDE SQUAT + SHOULDER + NECK

CIRCUIT 2: (2 ROUNDS 45"/15")
1.) R/L S...

EQUIPMENT NEEDED: NONE
LEVEL: Mulit-Level WORKOUT
BREAKDOWN: WARM UP

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) CLOCK WORK R
2.) CLOCK WORK L
3.) SIDE LUNGE REACHES
4.) CRISS CROSS SUNNIES
5.) BROADWAY OPENERS + CHEST

CIRCUIT 2: (2 ROUNDS 45"/15")
1.) HALF KNEEL HIP FLEXOR R
2.) HALF KNEEL HIP FLEXO...

EQUIPMENT NEEDED: NONE
LEVEL: Mulit-Level WORKOUT
BREAKDOWN: WARM UP

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) R BALANCE KICKS
2.) L BALANCE KICKS
3.) SUPPORTED/TABLE T-OPENERS
4.) STEP BACK ELBOW BENDS
5.) WIDE SQUAT TO STEP OUT X'S

CIRCUIT 2: (2 ROUNDS 45"/15")
1.) INNER THIGH STRETCH TO CROSS OV...

EQUIPMENT NEEDED: NONE
LEVEL: Mulit-Level WORKOUT
BREAKDOWN: WARM UP

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) NECK: STS + FTB
2.) TWIRLIES/ROTATIONS
3.) CHEST AND BACK OPENERS (X'S)
4.) WINDMILL CROSSES
5.) ROUNDED SKATERS

CIRCUIT 2: (2 ROUNDS 45"/15")
1.) NECK ROTATIONS R/L
2.) STEP BACK REACH + ...

EQUIPMENT NEEDED: NONE
LEVEL: Mulit-Level WORKOUT
BREAKDOWN: WARM UP

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) CHILDS POSE + ELBOW BENDS
2.) R/L SIDE CHILDS POSE (SUPINE/STAND)
3.) CALF PEDDLES (FLOOR/WALL)
4.) R SHOULDER (WALL/FLOOR)
5.) L SHOULDER (WALL/FLOOR)

CIRCUIT 2: (2 ROUNDS 45"/15")
1.) R T...

We'll be doing 8 different movements for 30 sec. I hope you enjoy this session!
1.) R/L Arm Circles
2.) Forward and Backward Arm Circles
3.) Forward and Backward Swimmers
4.) R hand Stirs
5.) L hand Stirs
6.) Standing T's to I's
7.) Standing Helicopters
8.) Shoulder Dips

No Equipment needed for this video. We'll be doing 6 different gentle movements for 20sec, then take a 15sec rest break to transition to the next. I hope you enjoy this session!
1.) R to L Hip Flexor Rotations
2.) R to L Hamstring Scoopers
3.) Carpet Rollups + Neck Extension
4.) Cat Cow (Groun...

EQUIPMENT NEEDED: NO EQUIPMENT
LEVEL: MULTI-LEVEL
WORKOUT BREAKDOWN: (WARM UP & COOL DOWN INCLUDED)
WARM UP
CIRCUT 1: (2 ROUND)
1.) Single Leg Twists L
2.) Single Leg Twists R
CIRCUT 2: (2 ROUND)
1.) Supported Hamstring Stretch
2.) Look up (tandem or single leg)
CIRCUT 3: (2 ROUND)
1.) Step Back ...

We'll be doing 5 different Seated Floor Stretches for 50sec, with a 10sec rest break to transition to the next.
EQUIPMENT NEEDED: Mat, Belt Optional
50 seconds of work, with a 10 second transition time
1. Seated R/L Oblique
2. V sit Hamstring Stretch
3. Long Legged Reaches
4. R Torso Rotation
5. ...

No Equipment needed for this video. We'll be doing 5 different gentle movements for 50sec, then take a 10sec rest break to transition to the next. I hope you enjoy this session! 1.) Wide Squat to Arm Cross 2.) Bicep Stretch 3.) Windmills 4.) Hamstring Hold to Lat Hold 5.) Standing Calf Stretch

No Equipment needed for this video. We'll be doing 5 different gentle movements for 50sec, then take a 10sec rest break to transition to the next. I hope you enjoy this session!
1.) Alternating Step Back Openers
2.) Side to Side Neck Stretch
3.) Step Back Crosses (X)
4.) Inner Thigh Stretch Shoul...