I've been learning so much about the benefits of a breathwork practice recently and I'm excited to start incorporating it more into our flows and workouts. Get ready to stretch and breathe to encourage more balanced alignment and relieve stress and anxiety. Enjoy 🫶

This 18 minute full body workout is seated and low impact which makes it perfect for older adults, seniors, or beginners. We work on building strength and bone density through the use of a chair and a light to medium set of weights. I use a set of 5 lb dumbbells as reference, now let's move wahoo...

The day I filmed this I really wanted to work my booty but did not have the energy to stand up and go all out on squats! I was very sore the next day so mission was accomplished. I'm using an 8 lb set of weights and they were the perfect challenge for me here but you can also use a resistance ban...

You have five core focused exercises in this workout that you complete for 30 seconds each, 3 rounds through. Sorry for the pushups... but they are WORTH your time 😉 if you have wrist or shoulder sensitivity you can always try a forearm plank, side forearm planks, or clamshells instead!

Don't let the under 20 minute length fool you, this full body mashup will get you working! I use a set of 8 lb dumbbells for your reference, use what you're comfortable with (comfy and challenging of course)!

The shorter plank series are some of the most popular and most requested workouts on the platform and I'm going to keep them coming to you! Bodyweight, 5 minutes, and guaranteed to be extra spicy!

A simple and yet incredibly effective bodyweight flow for strengthening your core and posture without leaving the ground. Feel free to add on ankle weights but using your own bodyweight is EXCELLENT. This is a flow to come back to and enjoy!

*some explicit lyrics thanks to a solid Will Smith thr...

Take a pilates ball or pillow for this 16 minute ab series that will leave you feeling the BURN 🔥 pilates ball are a fantastic, cost effective prop option to add into your resistance training to help develop a strong and balanced body.

You're in for a total body, low impact barre sculpt with this one! Perfect for the days you have limited energy and time but still want build strength and improve your flexibility.

A strictly abs workout that uses an on screen timer! We go through five different exercises, using 30 second intervals and we repeat that 3 rounds through! Take a set of medium dumbbells, I use a set of 10 lbs, and get ready to feel those abs work in 13 minutes 💪 Let me know how you like the tim...

All you need is your own bodyweight for this super quick plank challenge that fires up your abs!

Get ready for a dance groove to get your heart rate up followed by three consecutive rounds of weight training in under 20 minutes! I use a set of 8 lb weights but take whatever weights you feel comfortable. This workout was member requested, keep them coming!

Looking for an arm workout that you don't have to get off the floor for? This is the flow for you! It's perfect for if you're traveling, are working with a small space, or are short on time. You can feel free to add wrist weights on but using your bodyweight alone is powerful and effective.

*extra emphasis on burning the arms*

If you know and love someone who is always doing weird twisting motions and complaining of a stiff upper back, make them come to the ground with you for this one! This short flow highlights thoracic movement or the mobility of your mid-upper back. Paying attention to this specific part of your ba...

This full body barre sculpt uses a resistance band and a medium weight to rhythmically flow through foundational strength exercises and relaxing stretches! I use a heavy band and one 8 lb dumbbell. Use what you have, even this flow bodyweight would be fantastic!

Talk about quick but efficient! Tabata is 20 seconds of work, 10 seconds rest, in order to get your heart rate up with interval strength training. I use one 15 and one 20 lb dumbbell, choose what weight is right for you!

This standing series uses light weights to strengthen and tone your arms! It's an efficient workout that could always be done using your own bodyweight and it would still pack a punch... 😉

My favorite foam roller mobility moves that feel AMAZING without exerting a huge amount of effort like foam rolling often feels like. Add in some core work and in under 10 minutes you have what you need to go about your day or cruise through your workout!

This high intensity interval training workout goes through two different circuits to fire up your heart rate and leave your legs feeling sore. I use a set of 8 lb weights and a heavy resistance band and I was nice and soreeee after this in under 20 minutes!

A low impact, barre style flow that is designed to target your abs while leading you through some mobility work! Focus on stabilization and when working in a turned out position, fire from your glutes to open your hips.

The obliques run along the sides of your core and are vital in rotational movements, your overall spine health, and bending side to side AKA if you have lower back pain you absolutely NEED to strengthen your obliques (and your booty of course). Have fun with this challenge series!

I put together some of my favorite ab and booty exercises for this flow! Nothing repeats so give it your all through every movement. I use one 15 lb dumbbell but you can always opt to use your own bodyweight!

In this stabilization series we focus intently on utilizing small range and perfect form. My booty got sore only a few hours after filming this! I recommend grabbing a heavy band or doubling up on two light ones you may have as well as knowing you can always opt to use your own bodyweight! Slow, ...