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!

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.

I put all of my absolute favorite foam roller moves into this series! Foam rolling often feels like a chore that we all truly do not do enough of but I hope that with these exercises you feel more motivated to roll out your muscles and make space in your joints even if you mute this video while w...

Your obliques are SUCH an amazing part of your core! Your internal and external obliques run along the sides of your core and are responsible for twisting and bending your torso along with protecting and stabilizing your spine! This flow is entirely dedicated to them. I use 1 lb wrist weights for...

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!

A foam roller is a fantastic and accessible investment that will give back to you in countless ways. This series focuses on relieving upper back tension as well as increasing your overall range of motion, and it feels so good to get through! Use this in addition to another flow or as a stand alon...

This booty and core focused flow is safe for any expecting human, but definitely don't rule it out even if you are not pregnant! Prenatal flows focus on breathwork and building strength through low impact movements. Feel free to add on some ankle weights to intensify the movements!

This upper body burn is both prenatal and postnatal friendly but can be done by anyone! I use 10 lb weights and believe in using those kinds of heavier weights to build strength within your musculature and subsequently bone density. Enjoy it!

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...

This flow is quick and works to fire your glutes and your abs. I use a heavy band because I wanted the most bang for my buck in terms of time so feel free to join me in getting that burn fired up 😉

Between using our phones, computers, driving, and sitting for long periods during the day the muscles of our upper back and neck suffer greatly. These are some wonderful exercises to help relieve some of the tension that leads to pain and discomfort and reset your postural alignment. If this is a...

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...

This ab series is quick and extremely fiery! It left me sore for DAYS and I loved every moment of it. I used one 10 lb dumbbell but feel free to use a lighter weight or your own bodyweight.

Sometimes you just have to throw on a cute outfit and give yourself a stretch flow that uses your own bodyweight to move without strain or stress. This will get you grooving and lengthen out your muscle tissue to relieve tension.

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 series is incredibly low impact and focuses on your arms and your abs using 1 lb wrist weights. It's a burner even if you opt to use your own bodyweight!

Note that if your wrists ever become sensitive in the four point kneel you can feel free to make a fist and that should alleviate any dis...

This chest circuit uses a medium set of weights to fire up your pectoral muscles and balance out your overall postural structure. Start out using lighter weights if you have never tried exercises like this before!

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...

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...

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!

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...

This flow is musically driven and brings the HEAT. It is one of the most viewed vides on the platform. I use my own bodyweight but feel free to add in 1 lb wrist/ankle weights!

This power series focuses on toning the most powerful group of muscles in your body, your glutes. A strong booty provides support and stability for your low back and overall postural alignment. I use 1 lb ankle weights to fire it up faster but you can always choose to use your own bodyweight!

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...