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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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