This class focuses on releasing tension where we hold it the most: the neck, shoulders, back body, hamstrings, and hips. You’ll feel stretched and elongated after this 10 minute session.

 Grounding - Intro)
Upper Body Stretch + Interlaced Fingers
Seated Cat/Cow + Interlaced Fingers (3x)
Side Stretch (each side 3x)
Shoulder Circles
Cat/Cow (3x)
Thread The Needle 
Child's Pose (variations)
Thunderbolt Pose
Child's Pose + Interlaced Fingers
Down Dog + Twist
Forward Fold + Opposite Elbow Grip
Modified Up Dog + Child's Pose (3x)

1st Flowing Sequence
Low Lunge + Side Stretch
Half Splits + 1 Arm Extended 
Half Splits

*Repeat Flow on the Left Side*

2nd Flowing Sequence
3-Legged Dog + Leg Lift (3x each leg)
Forward Fold + Twist (each side)
Forward Fold + Opposite Elbow Grip 
Mountain Pose + Side Stretch 
Mountain Pose + Cactus Arms
Forward Fold + Interlaced Fingers 
Pyramid Pose
Low Lunge + Opposite Ankle Grip
Modified Extended Side Angle
Half Circle Pose
Gate Pose Forward Fold (3x rocking)
Wide Legged Forward Fold + Twist

*Repeat Flow on the Left Side*

3rd Flowing Sequence
Goddess Pose + Lift & Lower (3x)
Goddess Pose + Twist
Warrior 1 + Airplane Arms (3x)
Runners Lunge
Extended Side Angle 
Warrior 2 + Lift & Lower (3x)
Wide Legged Foward Fold 

*Repeat Flow on the Left Side*

4th Flowing Sequence
High Lunge + Prayer Twist
Triangle Pose

*Repeat Flow on the Left Side*

Goddess Pose + Twist (2x)

Final Flowing Sequence
High Plank
ScorpionTwist Pose
Cobra
Up Dog
3 Legged Dog
Half Pigeon 
90/90's + Lower & Lift (3x)
Seated Twists
Windshield Wipers 

*Repeat Flow on the Left Side*

Restorative Ending
Butterfly Pose (with block)
Bridge Pose (with block)
Reclined Half Pigeon
Legs Up Wall (with block)
Legs Up Wall (butterfly pose)
Seated Position

Namaste

This combination of Yoga and Pilates, or Yogalates, is perfect for those wanting a mixture of both practices to strengthen, stretch, and align themselves in mind, body & spirit.

Grounding - Intro
Full Body Stretch
Supine Twist (both sides)
Reclined Half Pigeon
Bridge Pose

1st - Pilates/Sculpt Sequence
Shoulder Bridge + Pulse (5x)
Shoulder Bridge + Leg Raise (5x each leg)
Shoulder Bridge + Clam Shell (5x)
Shoulder Bridge + Marching in Place (10x)

2nd - Pilates/Sculpt Sequence
Tabletop + Lift & Lower (5x each leg)
Tabletop + Curtsy Kick (5x each leg)
Thunderbolt Pose + (Lift & Lower) + Front Raise (palms up) (5x)
Thunderbolt Pose + (Lift & Lower) + Lateral Raise (5x)
Thunderbolt Pose + (Lift & Lower) + Front Raise (palms in) (5x)
Thunderbolt Pose + (Lift & Lower) + Overhead Shoulder Press (5x)

3rd - Strength & Sculpt Sequence
Donkey Kicks (1 Forearm Down) (5x each leg)
Single Leg Lift (1 Forearm Down) (5x each leg)
Goddess Pose + (Lift & Lower) + Front Raises (5x)
Goddess Pose + (Lift & Lower) + Overhead Shoulder Press (5x)
Goddess Pose + (Lift & Lower) + Right/Left Heel Lifted (5x each leg)
Wide Legged Forward Fold + Twist

4th - Strength & Sculpt Sequence
Lunge + Single Arm Rows (10x right/left)
Warrior 2 (Lower & Lift) + Bicep Curl Variation (5x)
Warrior 2 (Lower & Lift) + Bicep Curl Variation (5x) 
Bent Over Reverse Fly's (10x)

Carmen’s training style is all about explosive, dynamic movements to help build speed, strength and mobility. Try this 25-30 minute explosive workout to target the upper body and core.

• Strength Movement - Dumbbell Bench - 4x5
• High Force Movement - Push Up Block Taps - 4x4
• Explosive Strength – TK Falling Medicine Ball Toss - 4x3
• High-Speed Plyo – Band Plyo Push Up - 4x4 
• Keiser Pull/Punch - 3x5/5
• Body Saw - 3x10
• Farmers Carry - 3x25 yards or to fail

Improve speed and build strength in NOW^® Ambassador + Performance Coach Carmen Del Mastro's 25-30 minute dynamic medicine ball and hill sprints workout.

Set 1:

• 6 Slams
• 6 Granny Tosses
• 1 Sprint
• Rest 2:00

Set 2:

• 5 Slams
• 5 Granny Tosses
• 1 Hill Sprint
• Rest 2:00

Set 3:

• 4 Slams
• 4 Granny Tosses
• 1 Hill Sprint
• Rest 2:00

Set 4:

• 3 Slams
• 3 Granny Tosses
• 1 Sprint
• Rest 2:00

Set 5:

• 2 Slams
• 2 Granny Tosses
• 1 Sprint
• Rest 2:00

Set 6:

• 1 Slam
• 1 Granny Toss
• 1 Sprint

Workout like an Olympian!

Follow this 10-minute Strength Circuit with Medicine Ball and train like Chantae does!  

Perform each exercise 10 times, with 30 seconds of rest between each move.

• Standing Overhead Throw
• Hip Side Throw
• Good Mornings
• V-ups
• Soccer Sweeps
• Hurdle Reach
• Kneeling Side Throw
• Knee Toss
• Prone Catch and Toss
• Seated Roll
• Front Loaders

Workout like an Olympian!

Follow this 10 Minute Bodyweight Blaster and train like Chantae does for a warm-up or quick and effective workout when you don’t have much time to spend.

Perform each exercise 10 times, with 30 seconds of rest between.

• Prisoner Squats
• V-ups
• Hyper w/ Twist
• Rocket Jumps
• Rocky Pushups (or regular pushups)
• Side Lunges
• Crunches
• Decline Pushups
• Prone Leg Lift

Get your heart pumping and feel the burn with this intense and gratifying yoga sculpt class. 

Grounding - Intro
Child's Pose
Thread the Needle
Modified Up Dog + Child's Pose
Tabletop + Extended Leg + Arm Circles

1st Strength & Sculpt Sequence
Bird Dog (5x each side)
Thunderbolt Pose + Overhead Press (5x)
Thunderbolt Pose + (Lift & Lower) + Shoulder Press (5x)
Bicep Curls on Knees (5x)
Donkey Kicks (10x each side)
Tabletop + Opposite Hand to Knee Grip
Bicep Curls on Knees + (Lift & Lower) (5x)
Dumbbell Forward Push on Knees (5x)
Thunderbolt Pose + (Lift & Lower) + Rear Deltoid Raise (5x)
Low Lunge + Shoulder Press (5x each side)

2nd Strength & Sculpt Sequence
Down Dog (peddle feet)
Wide Legged Down Dog + Twist
3-Legged Dg
Lunge + Triceps Kickbacks (5x each side)

3rd Strength & Sculpt Sequence
Goddess Pose + (Lift & Lower) + Lateral Raises (5x)
Open Arm Flys (5x)
Warrior 2 (Lower & Lift) + Overhead Press (5x) 
Shoulder Press (5x)
Warrior 2 (Lower & Lift) + Overhead Press (5x)
Wide Legged Forward Fold + Twist

4th Strength & Sculpt Sequence
Lunge + Bicep Curls (5x)
Pulsing Lunge (5x)
Chair Pose + Reverse Fly's (5x)
Chair Pose + Tricep Kickbacks (5x)
Chair Pose (Lower & Lift) + Overhead Press (5x)

5th Strength & Sculpt Sequence
Warrior 2 + T Shape Bicep Curls (5x)
Wide Legged Lunge & Twist (4x)
Low Lunge Step Backs (5x)
Chair Pose + Reverse Fly's (5x)
Chair Pose (Lower & Lift) + Shoulder Raises (5x)
Overhead Shoulder Press + Marching in Place (10x)
Curtsy Lunge + Pulse (5x)
Raised Arms + Marching in Place
Curtsy Lunge + Pulse (5x)

Restorative Ending
High Plank
Down Dog
Wide Legged Down Dog + Twist
Child's Pose
Thread The Needle 
Legs Up (add block or bolster)
Windshield Wipers
Knees to Chest
Seated Twist
Namaste
 

Need that mid-day energy boost? Try this 12-minute energy-focused flow to finish the rest of your day strong. 

Grounding - Intro
Seated Cat & Cow
Butterfly Pose
Tabletop + Cross Leg + Twist
Down Dog + Peddle Feet
Down Dog + Twist
Malasana (Yogi Squat) + Open Arm Twist
Clasped Hands + Shoulder/Neck Stretch
Clasped Hands + Forward Fold
High Plank
Child's Pose

1st Energizing Sequence
Down Dog
Low Lunge + Side Twist
Low Lunge + Open Twist
Low Longe + Reverse
Runners Twist
Rocking lunge
Mountain Pose
Forward Fold
High Plank
Chaturanga (Modified with Knees Down)
Child's Pose
Down Dog
*Repeat Flow on the Left Side*

2nd Energizing Sequence
Mountain Pose
Chair Pose
Forward Fold
3-Legged Dog + Arm to Arm, Chest & Opp Arm
Low Lunge + Prayer Twist
Warrior 2
Extended Side Angle + Reverse Triangle (3x)
Wide Legged Forward Fold
(Turn To Back of Mat)
*Repeat Flow on the Left Side*

3rd Energizing Sequence
Reverse Triangle
Standing Splits
Kundalini Squat (Modified with Raised Arms)
(Modification for Airplane Pose) 
Standing Hand to Knee + Open Hip
Figure 4 Legs
Mountain Pose
*Repeat Flow on the Left Side*

4th Energizing Sequence
Down Dog
Warrior 1 + Steeple Grip (3x)
Warrior 2 + Skandasana (3x)
High Lunge + Bend Knee + Cactus Arms (3x)
Chair Pose + Steeple Grip (2x)
Chaturanga (Modified with Knees Down)
Child's Pose
Down Dog
*Repeat Flow on the Left Side*

Final Energizing Sequence
Bound Lizard 
Skandasana
Wide Legged Foward Fold
Goddess Pose + Twist (2x)
Extending Side Angle + Side Bend + Hands Behind Head (3x)
Extended Side Angle (Open Arms)
Runners Twist
Side Plank (Modified with Tree Legs)
Chaturanga Pushups (3)
Seated Pose (Thunderbolt)
Down Dog
*Repeat Flow on the Left Side*

Healing Hips - Ending
3-Legged Dog
Half Pigeon
Seated Open Twist
Reverse Tabletop + Figure 4 Legs
Seated Double Pigeon
Down Dog
*Repeat Flow on the Left Side*

Restorative Ending
Windshield Wipers
Knees to Chest
Bridge Pose
Seated Position
Namaste
 

Do this 10-minute power flow to energize your mind and body.

Grounding:
Mountain Pose
Hands to Heart
Chair Pose
Forward Fold

1st Standing Sequence:
Revolved Crescent Lunge
Side Plank
Wild Thing
Chair Pose
Hands to Heart
Mountain Pose
Forward Fold
*Repeat Flow on the Left Side*

2nd Standing Sequence:
3-Legged Dog (Right Leg Up)
Knee to (R) Elbow, Chest and Opposite Arm
Fallen Triangle
Side Plank (Option to Add Tree Leg)
Chair Pose
Hands to Heart
Mountain Pose
Forward Fold
*Repeat Flow on the Left Side*

3rd Standing Sequence:
Mountain Pose
Figure 4 
Airplane Pose
High Lunge
Prayer Twist
Warrior 2
Reverse Warrior
High to Low Plank (Chaturanga)
Upward Facing Dog
Downward Dog
*Repeat Flow on the Left Side*

4th Standing Sequence:
Warrior One
Steeple Grip Hands + Bow 3x
Revolved Low Lunge
Half Splits
Chair Pose
Hands to Heart
Mountain Pose
Forward Fold
High to Low Plank (Chaturanga)
Upward Facing Dog
Downward Dog
*Repeat Flow on the Left Side*

5th Standing Sequence:
Tree Pose
Eagle Pose (R) Arm Under & (R) Leg Over)
Eagle Arms + Warrior 3
Eagle Arms + High Lunge (Option for Backbend)
Eagle Arms + Bow Forward
Downward Dog
*Repeat Flow on the Left Side*

Grounding Sequence:
Down Dog
Wild Thing
Half Pigeon
Seated Open Twist
Seated Double Pigeon
Crow Pose (Option to Cross Ankles)
High to Low Plank (Chaturanga)
Upward Facing Dog
Downward Dog
*Repeat Flow on the Left Side*

Deep Stretch Sequence:
Malasana (Deep Yogi Squat) + Open Arm Stretch
Revolved Twist + Opposite Arm Grip
Forward Fold (Option to Grab Opposite Elbows)
Come to Mat

Restorative:
Bridge Pose
Shoulder Stand
Ear Pressure Pose
Full Body Stretch
Seated Cross Ankles + Neck Circles
Seated Eagle Arm Stretch
Namaste