props: mat
highlights: full body stretch, no sneakers required
props: mat, weights
highlights: reverse format, standing ab series, long squat series
level up: double time sequence, add heavier weights
level down: free arms
props: mat, light weights
highlights: lower body focus
level up: add ankle weights
level down: take everything standing using the back of a chair for balance
props: mat
highlights: core, cross body/twisting, moves to and from the ground
level up: add wrist weights
level down: half time the movements to and from the ground
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