Short flows are a powerful way to establish daily movement habits. Remind yourself that it does not matter the amount of time you spend moving in a single day or week, rather the time you spend cumulatively only long periods of time. If all you have is 5 minutes, make it the most intentional five...

I believe so wholeheartedly in integrating bodyweight flows in addition to strength training. You have so much freedom in a workout like this to move in a way that truly feels good while you build stamina and strength in your core! Feel free to add on 1 lb ankle weights to intensify the burn even...

There are no breaks during this 4 minute bodyweight plank challenge! You are on your forearms for the majority of the time and can always modify so that you stay on them if you have wrist or shoulder sensitivities. Enjoy the spice!

This low impact booty series keeps you grounded on the floor the entire time and really brings that deep burn through your glutes and abductors! These kinds of movements provide you with a strong, stable pelvis that translates to better posture overall. Feel free to come back to this flow and exp...

One of the most popular platform flows over the last two years was the 10 Minute Simple Bodyweight Arms so this is my recreation of that packed with a little extra heat! There is so much value to doing these exercises using your own bodyweight but if you would like to spice it up even more, feel ...

A barre flow dedicated to lengthening and sculpting your muscles quickly! It's perfect to use as a warm up or for a sculpt if you're short on time. You can always add on wrist weights for a little extra fire!

This dynamic stretch is the perfect warm up for a workout, run or to use as a stand alone flow for whatever the rest of your day holds!

Welcome to Week #2 of the Reset and Refresh Challenge! This workout uses your own bodyweight to challenge your core and lift your heart rate to build a stronger cardiovascular system. Feel free to reference this video for form tips and then do it on your own by looking at the programming in your ...

In this quickie flow you really get the chance to lengthen and sculpt your muscles. This is perfect if you're short on time or just feel like you need a shift! Feel free to add 1 lb ankle weights to intensify but I absolutely love using my own bodyweight.

Ohhhh I hope your abs are ready to get set on fire! This workout format is EFFECTIVE and fun in the way that it gives you choices as to how many times you repeat a certain exercise. I highly recommend you use your own bodyweight and enjoy strengthening your beautiful abs!

Your abs will be burning after this circuit! Low impact and using your own bodyweight. I'm not sure how I convinced Andrew to join for this but I'm pumped because his form is amazing! Feel free to add on wrist weights if you want to intensify but this workout on its own is perfectly spicy!

These short plank flows are some of the most requested, and my personal favorites! Use these for those days that you are convinced you can't possibly make the time to move and I promise you it will make all the difference for both your mind and body. You can definitely add wrist weights if you wa...

Feeling a lot of tension in your neck or low back pain during your work day? This is the quickest work day flow on the platform that is intended for you to use when you need a reset no matter what you are wearing or if you are in your normal workout environment! Use your own bodyweight to reset y...

I have been hearing from son many of you about how tight your hips are just from their day to day, so this flow is for all of you! It uses your own bodyweight to create space in the hip joint and challenge your abs. Enjoy it!

This cardio burst uses your own bodyweight to lift your heart rate and increase your stamina! A quickie flow like this is perfect if you are short on time, feel like you need a good release, or want a little extra add on to another flow. I wore sneakers because of the floor underneath me but feel...

These short abdominal flows are what I find myself yearning for most so I am going to keep them coming for you! Fiery and quick using your own bodyweight for the days you feel like you don't have the time for yourself. You are worth it! If you want to take it up a notch, try using 1 lb wrist weig...

I know I can't be the only one who often wants to do the type of sculpting flow that doesn't require a bra and this is one of them! You never come off of the floor in this series and yet it is so insanely effective at sculpting the muscles of your booty and core, proving pain relief for your lowe...

This bodyweight oblique and low back series uses the natural sounds of the environment around me. I encourage you to either use it on its own or put on your own playlist in the background and let go of the need to move to the beat of the music. Sometimes it’s nice to let go of musicality entirely...

This abdominal series uses your own bodyweight in a pyramid style format to challenge and develop the strength of your core center. Modifications are offered throughout, you know your body better than anyone!

Hazel loved this beginner full body series that uses your own bodyweight to strengthen your muscles through low impact movement. It is prenatal and postnatal friendly and you can feel free to add on ankle weights if you want to intensify! Please consult your physician or health specialist prior t...

Feel free to add this short and sweet ab burner in addition to another workout of by itself! I highly recommend using your own bodyweight to connect deeply to your core center.

A short but fiery abdominal series that uses your own bodyweight to sculpt a stronger, more functional core center! Feel free to use it on a day you have little time or add it on in addition to another flow.

This is a low impact, full body burner full of motion that encourages functional strength and smaller motions that sculpt length throughout your musculature.

Feel free to add 1 lb wrist or ankle weights if you would like to intensify but I absolutely love this flow as is using your own bodyweight!

Quick HIIT series using your own bodyweight focused on raising your heart rate and getting your blood pumping more vigorously through your body!

We complete two rounds of the circuit, but if you have time and want a little extra feel free to rewind and complete a third round.