10 min

10 min

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10 min
  • standing lower body #32 | jess

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

  • arms focus #31 | jovan

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

  • core focus #30 | jess

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

  • cardio arms focus | make out songs

    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.

  • arms focus | songs for your crush

    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.

  • simple bounce #10 | lil

    props: trampoline
    highlights: slow beats, simple choreography, two footed moves only
    level up: add wrist weights
    level down: re - visit the mastering the fundamentals collection

  • core focus #29 | jovan

    props: mat + one weight
    highlights: core, standing and kneeling abs, finishes on the ground
    level up: up the weight
    level down: free arms

  • simple classic sculpt #10 | lil

    props: mat, light weights
    highlights: slow tempo and combo build, quick full body sculpt
    level up: double time the tempo
    level down: start with simple mat sculpt

  • 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