10 min

10 min

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10 min
  • core focus #28 | aly

    props: mat
    highlights: core, plank variations
    level up: elevate feet on a ledge, chair or bench
    level down: elevate arms on a ledge, chair or bench

  • side butt + legs focus #27 | aly

    props: mat
    highlights: side butt + legs
    level up: add ankle weights
    level down: half time movements

  • core focus #26 | aly

    props: mat
    highlights: core
    level up: take advancements
    level down: half time movements

  • arms focus #25 | serena

    props: weights, wrist weights, mat
    highlights: arms, upper body, torso mobility
    level up: add more weight
    level down: free arms

  • booty focus #24 | aly

    props: mat
    highlights: glutes, hamstrings, core
    level up: add ankle weights
    level down: do the whole sequence standing using a chair for balance

  • stretch #23 | aly

    props: mat
    highlights: hips, hip flexers, quads, glutes, hamstrings

  • core focus #22 | lil

    props: mat, body weight
    highlights: crunch variations
    level up: lift head neck and shoulder higher
    level down: take it half time/shake out the neck whenever needed

  • core #1 | aly

    props: mat
    highlights: quick tempo, pelvic tilts, roll ups, obliques, ten minutes
    level up: add wrist weights
    level down: move half tempo

  • arms #2 | colette

    props: weights
    highlights: shoulders, biceps, cardio elements, ten minutes
    level up: use heavier weights
    level down: free arms

  • core #3 | colette

    props: mat
    highlights: neutral spine work, butterfly crunch, spinal articulations, ten minutes
    level up: add ankle weights and wrist weights

  • arms #4 | aly

    props: free weights
    highlights: slow to fast, biceps, shoulders, swoop bicep curl, ten minutes
    level up: add wrist weights
    level down: use free arms without weights

  • booty #6 | colette

    props: mat
    highlights: long tabletop series, fire hydrant lifts, alternating sides, ten minutes
    level up: add ankle weights

  • core #6 | aly

    props: mat
    highlights: roll ups, oblique work, scissor switches, bicycle crunches, ten minutes
    level up: add weights
    level down: take roll ups half time

  • booty #7 | colette

    props: mat
    highlights: tabletop series, inner thighs, glute bridges, ten minutes
    level up: add ankle weights

  • booty #8 | colette

    props: trampoline, the back of a chair/couch
    highlights: glute and legs, single leg balance, squats, calf raises
    level up: add ankle weights
    level down: do all movements half time

  • arms #9 | aly

    props: light weights
    highlights: quick tempo, cross body reach, triceps, ten minutes
    level up: use heavier weights
    level down: free arms

  • arms #10 | jess

    props: free weights
    highlights: quick tempo, long combo, biceps, shoulders, ten minutes
    level up: add heavier weights
    level down: free arms

  • thighs #11 | aly

    props: mat, looped band
    highlights: looped band, glute bridges, side leg series sneaky obliques, inner thighs, ten minutes
    level up: add ankle weights
    level down: remove looped band

  • core #11 | aly

    props: mat
    highlights: quick + slow tempos, obliques, crunch variations, ten minutes
    level up: add ankle weights
    level down: move half tempo

  • booty #12 | aly

    props: mat
    highlights: tabletop series, hamstring curls, hip rotation, ten minutes
    level up: add ankle weights
    level down: move half tempo

  • stretch #13 | colette

    props: mat, wall
    highlights: wall stretch, upper back and arm stretch, ten minutes

  • stretch #14 | aly

    props: mat
    highlights: hamstring and glute release, low back release, hip openers, ten minutes, chill playlist

  • arms #15 | aly

    props: light weights
    highlights: quick tempo, long arm combo, bicep focus, ten minutes
    level up: stay on tempo
    level down: move half tempo

  • stretch #18 | aly

    props: mat, towel
    highlights: hamstrings, low back, twist, towel