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.
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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.
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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...

WARM UP
(1/4) WRIST ROLLS
(2/4) GROIN SHIFTS
(3/4) STEP TAPS
(4/4) DEEP BREATHING
CIRCUIT 1 (2 ROUNDS)
(1/8) NECK STRETCH
(2/8) CHEST STRETCH
(3/8) ALT THORACIC ROTATION
(4/8) HIP WINDSHIELD WIPERS
(5/8) FIGURE 4 (R)
(6/8) FIGURE 4 (L)
(7/8) HAMSTRING STRETCH
(8/8) ALT WINDMILLS
COOL DOWN
(1/4)...

WARM UP
(1/4) JACKS
(2/4) JOGGERS
(3/4) OVERHEAD REACH
(4/4) BUTT KICKS
CIRCUIT 1 (2 ROUNDS)
(1/8) SUITCASE SQUAT
(2/8) ROWS
(3/8) DEAD BUGS
(4/8) DEAD LIFTS
(5/8) OVERHEAD PRESS
(6/8) BICEP CURLS
(7/8) TRICEP OH EXT
(8/8) CORE PRESS TO LEG LIFT
COOL DOWN
(1/4) NECK STRETCH
(2/4) STEP TAPS
(3/4...

WARM UP
(1/4) WRIST & SHOULDER ROLLS
(2/4) SIDE TO SIDE REACHES
(3/4) STEP TAP SIDE TO SIDE
(4/4) DEEP BREATHING
CIRCUIT 1 (2 ROUNDS)
(1/8) SIT TO STAND
(2/8) WALL PUSH UP
(3/8) MARCHES
(4/8) HEEL TOE RAISES
(5/8) SIDE TO SIDE STEP OUT
(6/8) STANDING REACHES
(7/8) NECK OPENERS
(8/8) GROIN OPEN/E...

WARM UP
(1/4) HIP CIRCLES
(2/4) MARCHES
(3/4) LEG SWINGS
(4/4) SIDE TAPS
CIRCUIT 1 (2 ROUNDS)
(1/8) MONSTER WALKS
(2/8) LATERAL WALKS
(3/8) CLAM SHELLS (R)
(4/8) CLAM SHELLS (L)
(5/8) GLUTE BRIDGES
(6/8) FIRE HYDRANT (R)
(7/8) FIRE HYDRANT (L)
(8/8) HIP HINGES
COOL DOWN
(1/4) FIGURE 4 (R)
(2/4...

WARM UP
(1/4) SHOULDER ROLLS
(2/4) STANDING CAT COW
(3/4) ARM SWEEPERS
(4/4) SCAPULAR SQUEEZE
CIRCUIT 1 (2 ROUNDS)
(1/8) REVERSE FLY
(2/8) BANDED ROW
(3/8) BAND PULL APART
(4/8) "Y" RAISE
(5/8) "I"
(6/8) BENT OVER FLY PULSE
(7/8) WALL SLIDES
(8/8) PISTON ROWS
COOL DOWN
(1/4) CHILDS' POSE
(2/4...

WARM UP
(1/4) MARCHES
(2/4) HEEL TO TOE ROCKERS
(3/4) WEIGHT SHIFTS
(4/4) ARM REACHES
CIRCUIT 1 (2 ROUNDS)
(1/8) TANDEM STANCE
(2/8) SINGLE LEG BALANCE
(3/8) CLOCK TAPS
(4/8) LATERAL STEP & HOLD
(5/8) MARCH & PAUSE
(6/8) TOE TAPS FORWARD
(7/8) HEEL WALK
(8/8) BALANCE BEAM WALK
COOL DOWN
(1/4) ...

WARM UP
(1/4) BREATHING
(2/4) PELVIC TILTS
(3/4) STANDING REACHES
(4/4) HANDS UP MARCHES
CIRCUIT 1 (2 ROUNDS)
(1/8) DEAD BUGS
(2/8) BIRD DOG
(3/8) GROIN OPENER
(4/8) STANDING KNEE DRIVE
(5/8) BEAR HOLD
(6/8) HEEL TAPS
(7/8) SUITCASE CARRY MARCH
(8/8) STANDING WOOD CHOP
COOL DOWN
(1/4) CHILDS' P...

WARM UP
(1/4) SHOULDER ROLLS
(2/4) ARM CIRCLES
(3/4) BOOK OPENERS
(4/4) REACH & PULL
CIRCUIT 1 (2 ROUNDS) (15" TRANSITION TO ROUND 1)
(1/8) BAND PULL APART
(2/8) BENT OVER ROW
(3/8) WALL ANGELS
(4/8) FARMER CARRY MARCH
(5/8) OVERHEAD PRESS
(6/8) SCAPULAR SQUEEZE
(7/8) FRONT RAISE
(8/8) CROSS BOD...

WARM UP
(1/4) MARCHES
(2/4) HEEL DIGS
(3/4) AIR SQUATS
(4/4) SIDE TAPS
CIRCUIT 1 (2 ROUNDS)
(1/8) SQUATS
(2/8) ALT REVERSE LUNGES
(3/8) CALF RAISES
(4/8) STEP TOUCH W/ REACH
(5/8) SIT TO STAND
(6/8) LATERAL SQUATS
(7/8) GLUTE KICKBACKS
(8/8) MARCH & CARRY
COOL DOWN
(1/4) QUAD STRETCH (R)
(2/4) Q...

WARM UP:
STEP TAPS
SIDE STEP + TRICEP PULLS
DIAGNOL REACHES
TORSO TWISTS + PUNCHES
SQUATS
JACKS
JOGGERS
CIRCUIT 1: (3 ROUNDS)
BICEP CURL NARROW TO WIDE
DB SQUAT TO CROSS
CIRCLE PRESS
DB FRONT RAISE TO CHEST PRESS
ALT UPRIGHT ROW
R/L STEP BACK KNEE DRIVE
WALK OUT X2 PUSHUPS
COOL DOWN:
(1/7) STEP...