Looking to increase your flexibility and mobility? Try this 12-minute mobility-focused flow to give your body a soothing stretch. 

Grounding:
Seated Cat & Cow
Reclined Half Pigeon + Bridge Pose
Supine Twist
Happy Baby

Warm-Up Sequence:
Butterfly Pose + Cat & Cow
Tabletop + Cat & Cow
Down Dog + Peddle Feet
Down Dog + Twist
Malasana (Yogi Squat) + Open Arm Twist
Wide Legged Forward Fold

1st Mobility Sequence:
Clasped Hand + Forward Fold
Runners Lunge
Opposite Foot to Arm Stretch
Shoulder Stretch (Both Sides)
Cobra Pose + Low Back Spinal twist
Modified Upward Facing Dog
Child's Pose + Thread The Needle

2nd Mobility Sequence:
Down Dog
3-Legged Dog + Hip Circles
Low Lunge + Open Twist
Rocking Lunges
Forward Fold + Opposite Elbow Grip
Chair Pose
Forward Fold
High Plank
Cobra Pose + Low Back Spinal Twist
Modified Upward Facing Dog
Child's Pose + Clasped Hands
Down Dog
*Repeat Flow on the Left Side (to Chair Pose)*

3rd Mobility Sequence:
Mountain Pose
Cactus Arms
Warrior 2
Extended Side Angle 
Reverse Triangle 
Runners Twist
Horizon Pose
Halfway Lift
Forward Fold
*Repeat Flow on the Left Side*

4th Mobility Sequence:
Chair Pose
Prayer Twist (Both Sides)
Hand to Knee (Open Hip) 2x
Standing Revolved Twist
Revolved Triangle
Pyramid Pose
Down Dog + Twist
High Plank
Down Dog + Twist
Plank to Child's Pose
Down Dog 
Hop or Step to Top of Mat
Halfway Lift
Mountain Pose
*Repeat Flow on Left Side (to Down Dog)*

Restorative:
3-Legged Dog
Half Pigeon + Thread The Needle (Both Sides)
Tabletop + Shoulder Stretch
Seated Cat & Cow (hands behind head)
Seated Stretch
Come to Mat
Windshield Wipers
Knees to Chest
Namaste
 

Take 10 minutes to bring yourself a sense of calm, whether it’s a needed mid-day respite or part of your evening wind down routine.

Grounding:
Spinal Circles
Shoulder Stretch
Spinal Twist + Side Stretch
Crossed Arms Back Stretch

Flow:
Windshield Wipers + Twist
Cat & Cow
Thread The Needle
Shoulder Stretch (Cactus Arms)
Shoulder Stretch (Eagle Arms)
90/90 + Twist
Butterfly Pose
Seated Wide-Legged Fold 

Deep Stretch:
Hip Opener + Supine Twist
Reclined Half Pigeon
Legs Up
Bridge Pose
Windshield Wipers
Happy Baby

Grounding:
Reclined Butterfly Pose
Full Body Stretch 
Seated Cross Ankled
Mindful Breathing
Namaste
 

Use these 12 minutes to ground yourself in the morning and give you mental clarity to be your best self today.

Grounding:
Windshield Wiper Swish (both sides)
Single Leg Stretch (both sides)
Reclined Half Pigeon (both sides)
Happy Baby

Seated:
Seated Cross Ankled
Seated Twist
Cat & Cow 

Flow:
Down Dog + Twist
Child's Pose
3 Legged Dog + Hip Opener
Low Lunge + Twist
High Lunge + Open Arm Twist
Warrior 2 + Straight Arms & Legs 
Extended Side Angle
Runner's Twist
Down Dog
*Repeat Flow on the Left Side*

Deep Stretch:
Grounded Reverse Dancer's
3 Legged Dog
Half Pigeon or (90/90 modification)

Grounding:
Butterfly
Single Leg Stretch 
Hip Opener + Supine Twist
Reclined Butterfly Pose
Full Body Stretch 
Seated Cross Ankled
Mindful Breathing
Namaste
 

Workout Overview:

Perform each superset three times through before moving to next superset.

Exercises:

SuperSet 1:

• 10 Goblet Squats
• 10 Dumbbell Deadlifts

SuperSet 2:

• 12 Alternating Step Back Lunges
• 10 Glute Bridges with Dumbbell

SuperSet 3:

• 8 Step Ups (Right/Left)
• 10 Kettlebell Swings

Perform each move for 45 seconds, with 15 seconds rest. Repeat the circuit 5x.

Exercises:

1. Squat to Press
2. Deadlift to Upright Row
3. Lunge Jumps
4. Hover Push Ups
5. Burpee Dumbbell Snatch

Looking for a quick burn to keep your fitness in check during the festive season? Here’s a 15-minute holiday hustle workout just for you! Perform the moves consecutively, and repeat for three rounds, with a one minute rest in between. Add your own warmup and cool down to round out the full workout. 

• Reverse Lunge Twist – 5 Per Side
• Pyramid Pose to Runners Lunge – 5 Per Side
• Burpees - 10
   

Tempo runs are a key staple of any training plan and is essentially a steady speed run at a “comfortably hard” pace, ideally done at 86-90% of your maximum heart rate. Tempo runs are focused on time and intensity to boost endurance, not distance, so are ideal to incorporate into any training plan.  The Brooks Beasts tackle tempo runs at least once per week.

Workout:

• Warm up by running easy for 10 minutes

• Run your tempo at approximately 70% of your top speed for 10 minutes.

• Cool down by running easy for 10 minutes