Short circuit your stress response with these quick movement sessions for mental health. Too often we associate movement with fitness and fitness as a sweat intensive time consuming task on our to do list. We forget that movement plays a major role in releasing stuck emotions, stress and mental b...

props: wrist weights, trampoline
highlights: bounce with weights, intermediate combo, core focus
level up: hold heavier weights
level down: no weights at all

props: sliders/towels/socks
highlights: glute + hamstring focus, slow and spicy standing booty, quick burn
level up: hold weights throughout
level down: take movements half tempo, remove slide and change to taps

props: heavy weight (8-10lb)
highlights: arm focus, slow and steady, mini upper back combo
level up: use heavier weight
level down: use lighter weights

props: mat
highlights: core focus, pre/post natal safe, breathe work, bird dog, tabletop
level up: add wrist or ankle weights
level down: take tabletop work half tempo

props: looped band (light-medium)
highlights: standing leg work, glutes and hamstring burn, slow and spicy
level up: use heaver resistance band
level down: complete without band

props: mat, ball
highlights: quick burn, hamstring isolations, sneaky core work
level up: add ankle weights or looped resistance band
level down: complete exercises without ball

props: none
highlights: quick ness stretch, spinal rotation, hamstring and low back release
level up: no need, you're stretching
level down: take movements half tempo

props: 5lb weights, trampoline (optional)
highlights: slower tempo, heavy weight option, can be done on ground without trampoline
level up: add ankle weights
level down: use lighter weights, take quicker movements half tempo

props: none
highlights: arms focus, free arms, travel sculpt, sneaky ab work
level up: add wrist weights
level down: take faster moves half tempo

props: mat
highlights: slow and steady, side butt, outer thigh, booty focus
level up: add ankle weights
level down: take quicker movements half tempo

props: trampoline
highlights: quick sweat, simple combo, around the world
level up: add wrist weights
level down: stay forward instead of around the world

props: mat
highlights: quick sweat, full body, plank walk outs
level up: add wrist weights
level down: take plank walk outs half tempo

props: mat, looped band
highlights: extended table top series, glute isolations, hip opening finisher
level up: increase tension of looped band
level down: remove looped band, take moves half tempo

props: mat
highlights: core focus, plank variations
level up: add ankle weights
level down: take leg series half tempo

props: trampoline
highlights: simple combo, quick breakdown, sprint finisher
level up: add wrist weights
level down: remove bounce from single leg movements

props: none
highlights: cardio footwork, free arms, sneaky core
level up: add wrist weights
level down: take movements half tempo, remove footwork

props: trampoline
highlights: up and down to trampoline, speed challenges
level up: add wrist weights
level down: remove bounce from single leg movements, slow down hiit work

props: none
highlights: standing class, lower body focus, curtsy and plie squats
level up: add ankle weights
level down: take half tempo

props: none
highlights: standing abs, dancey, core isolations in all directions
level up: add wrist weights
level down: take half tempo, keep moves compact

props: no equipment
highlights: fast paced, ness style combo, low impact
level up: add wrist weights
level down: take movement half tempo

props: nothing
highlights: upper body, free arms
level up: add weights
level down: half time movements

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