props: sliders or socks
highlights: standing lower body, curtsy lunges, tempo changes
level up: add weights
level down: remove skimmers or tap out instead of sliding

props: mat, ball/pillow
highlights: core focus, balance, easy on low back
level up: incorporate weights
level down: keep hands down on full ball balances

props: mat
highlights: low impact, squats, burpee variations
level up: add weights
level down: take it half tempo

props: light weights
highlights: long arm combo, bicep and shoulder work
level up: increase weights
level down: halftime movements

props: none
highlights: standing booty, plie squats, inner thigh squeezes
level up: add weights
level down: take last song half tempo

props: weights, mat
highlights: core focus, standing abs, plank
level up: use heavier weights
level down: take moves half tempo

props: none
highlights: low impact cardio, free arms, quick standing abs
level up: add wrist weights
level down: keep feet grounded throughout

props: free weights
highlights: arm focus, slow and steady, shoulder raise variations
level up: use heavier weights
level down: no weights, just free arms

props: mat
highlights: booty focus, glute bridge variations, sneaky core work
level up: add ankle weights
level down: take moves half tempo

props: mat
highlights: disco playlist, bicycle crunch variations, obliques
level up: add ankle weights
level down: take crunches half time, place hands under low back for leg lifts

props: mat
highlights: core, plank variations, triceps
level up: take cross taps and down dog flow double time
level down: keep modified planks throughout

props: mat
highlights: chest openers, posture

props: mat
highlights: bridge glute series, lower body focus
level up: add ankle weights
level down: keep slight bend in the knee

props: mat
highlights: table top glute series, lower body focus
level up: add ankle weights
level down: keep slight bend in the knee, modify final teaser

props: mat
highlights: table top glute series, lower body focus
level up: add ankle weights
level down: tap the ankles instead of swinging the leg through the plank series

props: mat
highlights: wrist stretching, strengthening and mobilization
great for those who feel wrist pain while in table top

props: light weights, mat
highlights: standing arms with a plank to finish
level up: up the weight
level down: free arms, take the plank on wall or safe ledge

props: light weights
highlights: cardio arms
level up: up the weight
level down: free arms

props: mat
highlights: table top core to plank, supine core work
level up: add ankle weights
level down: keep plank progression modified

props: body weight
highlights: lower body, standing series, balance
level up: add ankle weights
level down: use a chair or ledge for support

props: light weights
highlights: arms focus
level up: add wrist weights or up the weight
level down: free arms

props: none needed
highlights: standing abs/core sequence
level up: add wrist weights
level down: half time movements

welcome to ness mixtape volume one! two weeks of curated playlists to simply jam out and enjoy your movement. focus videos target specific areas of the body for a quick movement fix. designed to leave you strong, balanced and focused, sculpt is the perfect complement to bounce. sneakers suggested.

welcome to ness mixtape volume one! two weeks of curated playlists to simply jam out and enjoy your movement. focus videos target specific areas of the body for a quick movement fix. designed to leave you strong, balanced and focused, sculpt is the perfect complement to bounce. sneakers suggested.