This 15-minute total body workout effectively combines traditional Yoga poses with mat Pilates movements and high-intensity interval training (HIIT), making it a fun conditioning workout. This no equipment needed routine targets your legs, arms, abs and glutes with controlled, intentional movements that build strength, tones muscles and burns calories. From beginning to end, you will be surprised by how this class leaves you feeling stronger, sculpted,and energized.

YOGA 1
Windshield Wipers
Reclined Half Pigeon + Rock Side to Side
Happy Baby
Seated + Interlaced Fingers (behind back)
Seated + Cross Body Shoulder Stretch (both sides)
Seated + Overhead Shoulder Stretch (both sides)
90/90 Hip Stretch + Twist (both sides)
Seated Wide Legged Fold
Seated Wide Legged + Side Stretch + Interlaced Fingers (3x)
Butterfly (hand to knee)
Thread The Needle (single leg variation)

YOGALATES 1
Bird Dog (3x)
Bear Pose + Twist/Tap (5x)
Wide Legged Down Dog + Twist
Malasana + Shoulder Opener
Air Squat (3x)
High Plank + Knee Taps (3x)
Child's Pose
Single Leg Kick + Forearm to Floor (10x each side)
Pushups (10x on knees)
Child's Pose
Downdog

HIIT 1
Mountain Pose
Goddess Pose + Oblique Crunch (5x each side)
Goddess Pose + Twist (4x)
Reverse Lunge (10x)
Lunge + Arms Raised (pule 10x)
High Plank + Shoulder Taps (10x)
Down Dog
Mountain Pose
*repeat lunges on other side
Thread The Needle (both sides)
High Plank + Frog Legs (5x)

YOGA 2
3 Legged Dog
Crescent Lunge + Twist
Warrior 2
Reverse Warrior
Extended Side Angle
Gate Pose + Knee to Elbow (10x)
Down Dog
*repeat on other side

HIIT 2
Mountain Pose 
Cossack Lunge + Twist (10x)
Goddess Pose + Lift/Lower (5x)
March In Place (high knees 10x)
Curtsy Lunge (side to side 10x)
Squat + Lift (side to side 10x)
Squat + Twist (side to side 10x)
Curtsy Lunge + Side Kick (5x each side)

YOGALATES 2
Wide Legged Forward Fold
Pyramid Pose (both sides)
Down Dog
Donkey Kicks (on forearms) (10x each side)
Forearm Plank + Hip Dips (10x)
Superman (cactus arms) (5x)
Child's Pose
3 Legged Dog
Half Pigeon
Seated Twist
Reverse Tabletop + Figure 4 (5x)
*repeat on other side from 3 legged dog

YOGALATES 3
Single Leg Glute Bridge (10x each side)
Leg Raises (cross ankles) (5x each side)
Windshield Wipers
Glute Bridge (knees apart) (10x)
Reclined Cow Face (both sides)

CLOSING
Seated Cross Ankle + Twist (both sides)
Mindful Breathing
Namaste

Welcome to this relaxing yoga flow that is designed to give your nervous system rest & release. This flow is filled with poses and deep stretches that will help remove built-up stress and improve your overall well-being. You can expect to release tension and strain in areas where we typically feel it the most: the neck, shoulders, low back and hips.

SEATED (1) 
Seated Cross Legged + Shoulder Circles (forward and back)
Seated Cross Legged + Shoulder Stretch -3x
Seated Cross Legged + Interlaced Fingers -3x
90/90 Hip Stretch + Twist (both sides)
90/90 Hip Stretch + Lower/Lift -3x
Butterfly + Fingers Interlaced 
Head to Knee + Side Stretch (both sides)
Windshield Wipers + Twist (both sides)
Seated Half Pigeon (both sides)
Seated Forward Fold + Cross Ankle (both sides)

GROUNDED (1)
Reclined Single Leg Stretch (R)
Knee Circles  
Reclined Single Leg Stretch (L)
Supine Twist + Knees Stacked (both sides)
Supine Twist + Leg Extension (both sides)
Full Body Stretch (with bolster)
Bridge (with bolster)
Supine Twist (with bolster) (both sides)
Plow

SEATED (2)
Butterfly (with bolster)
Seated Twist (both sides)
Heart Pose/Puppy Pose + (prayer hands)
Hip Circles (both sides)

GROUNDED (2)
Down Dog (with bolster)
3 Legged Dog
Half Pigeon (with bolster)
Half Splits + Raised Arm
*both sides

CLOSING
Supine Twist + Variation (both sides)
Legs Up (roll ankles)
Seated Cross Legged + Shoulder Stretch
Seated Crossed Legged + Cactus Arms
Namaste

This is a full body workout that emphasizes joint stability and time under tension for healthy muscle building! 
 

Warm-Up: 20-30 Seconds Each
Cat Cow
Thread The Needle
Down Dog to Up Dog

Strength Circuit 
Lateral Lunge (8-10 reps each)
Lateral Push-Up (6-8 reps each)
Slow Hamstring Curl (8-10 reps- 3 to 5 second descend)
Mountain Climb to Plank Jack (8-10 reps total)

These circuits can be repeated one to two extra rounds in order to build endurance. They should also be performed with a 30-40 second recovery between sets!

Cooldown (30 Seconds Each):
Rear Delt Stretch (20 Second Each)
Traveling Hip Flexor Stretch (2-3 reps each direction)
Seated Hamstring Stretch (20 Seconds each)
Forward Fold (20 Seconds)
Standing Chest Stretch (20 Seconds)

Job Well Done! Keep Showing up, practice makes progress!
 

This is a full body workout that uses a barbell landmine attachment to build muscular strength and cardiovascular endurance!
 

Warm-Up:
Cross Body Arm Swings (20-30 Seconds)
Inchworm to Hip Stretch & T- Spine Rotation (30-40 Seconds~6-8 reps)
Traveling Child’s Pose (30 Seconds~6-8 reps)
Boot Strappers (30 Seconds~8-10 reps)

Strength Circuit 8-10 Reps Each
Staggered Stance Deadlift 
Split Stance Low Row 
Thruster
Standing Rotational Press

These circuits can be repeated one to two extra rounds in order to increase output. They should also be performed with a 30-60 second recovery between exercises!

Cooldown (20-30 Seconds Each):
Standing Tricep Stretch
Rotator Cuff and Neck Stretch
Forearm Stretch 
Standing Hip Flexor Stretch
Traveling Hamstring Stretch

Job Well Done! Keep Showing up, practice makes progress!
 

Here is a de-stressing yoga sequence you can do to bring back ease and relaxation to your body. This 5-minute grounding flow is filled with heart openers, hip work and gentle twists to help you feel calm and renewed.

Poses:
Happy Baby
Knee To Chest
Open Hip + Supine Twist
*Repeat on both sides

Bow Pose
Supine Twist
Cross Arm Shoulder Stretch 
Up Dog
Thunderbolt (Sitting on shins) 
Seated Cat/Cow + Hands Behind Head
Bound Hands + Forward Fold

90/90 Hip Stretch (3x)
Seated Double Pigeon + Forward Fold
Reclined Half Pigeon 
Bridge Pose
*Repeat on other side

Windshield Wipers (on bed and on wall)
Figure 4 (both sides)
Legs Up + Wide Splits
 

Welcome to "Beginners Yoga Workshop - Part 2"! In this session, we will flow through basic asanas, incorporating shoulder stretches, deep stretches, and introductory arm balances. This energizing sequence is designed to help you strengthen and lengthen as you continue to grow in your practice.

Knee to Chest 
Reclined Half Pigeon 
Reclined Cow Face
*Repeat on other side
Bridge 
Windshield Wipers

Cross Legged + Bound Hands Stretch
Shoulder Stretch
Tricep Stretch
*Repeat on other side

High Plank
Locust + Bound Hands (2x)
Child's Pose + Tricep Stretch (3x)
Box + Shoulder Stretch (3x)
*Repeat on other side

Down Dog + Twist
Malasana (Yogi Squat) + Shoulder Stretch
Mountain + Tricep Stretch
Pyramid + Twist
Curtsy + Seated Twist
Halfway Lift
Forward Fold
Rise to Stand
*Repeat on other side

High Plank
Chaturanga 
Updog
Down Dog
3-Legged Dog 
High Lunge
Prayer Twist
Warrior 2
Reverse Warrior
Extended Side Angle
Reverse Triangle
High Plank
*Repeat on other side

Arm Balances
Dolphin 
Head Stand
Crow
 

Welcome to Boxing Combos 101. This Shadowboxing workout focuses on building combinations with timing and defense! We will complete two circuits with punches and functional movements.
 

The Punches:  

Jab
Cross
Front Hook
Back Hook
Front Uppercut
Back Uppercut
Defense: Slips

Warm-up: 

Arm Swings
Hip Swings
Toes to Sky Reach
Torso Twists

Circuit:
Combo 1: 

30 Seconds (Jab, Jab Cross, Jab Cross Hook BUILD – 1, 1-2, 1-2-3) 
Reverse Lunge & Punch 30 Seconds
Plank Jacks 30 Seconds
Rest 30-60 seconds

Combo 2: 

30 Seconds (Front Hook, Back Hook,Front Upper, Back Upper, Slip, Slip)
3,4,5,6 Slip, Slip 
Standing Leg Raises 30 Seconds
Jump Rope 30 Seconds

Shake It out - Option to repeat the round for an extra burn!

Cooldown:
Shoulder Cross Body Stretch
Overhead Oblique Stretch
Forward Fold
Kneeling Hip Stretch
Seated Figure 4 Stretch

Keep Showing up, practice makes progress!