Build some heat in your body to keep you warm and energized as we head into the colder seasons! This flow is designed to help you feel centered, strong, and steady, with a gently active sequence that helps you stretch and strengthen the whole body. It’s the yoga version of Vitamin D.

Gentle Warm-Up:

• Mountain Pose - 10 breaths
• Clearing Breath - 1 Breath
• Plank - 3 breaths
• Cobra Shoulders (Right & Left)
• Child’s Pose  - 3 breaths
• Table → Cow  → Cat x3
• 3 Legged Table Table → Knee to Nose x 3 (Right)
• 3 Legged Table → Side Body Stretch  → 3 Legged Dog → Hip Circles (Right)
• 3 Legged Table Table → Knee to Nose x 3 (Left)
• 3 Legged Table → Side Body Stretch  → 3 Legged Dog → Hip Circles (Left)
• Side bend (R +L)
• Forward fold →  Ragdoll → Mountain pose
   

Flow:

• Vinyasa → 3 Legged Dog → Scorpion Dog → Low Lunge (3 breaths) → Half Split(3 breaths) → Extended Side Angle (3 breaths) → Skandasana (2 breaths) → Runner’s Lunge → High Knee Raise (left knee) → Figure 4 (2 breaths)
• >Repeat on left side
• Vinyasa → 3 Legged Dog → Scorpion Dog → High Crescent Lunge (2 breaths) → Warrior 2 (2 breaths) → 5 Pointed Star → Skandasana (2 breaths) → High Knee Raise (right knee) → Eagle Pose (3 breaths, optional elbows to knee) → Chair Pose (2 breaths)→ Optional Crow Pose
• Finish in Mountain Pose, Hands to Heart

Whether you need to refresh your routines or start a new one completely, this 20-minute full body maintenance bootcamp workout will get you started! Join Flex & Flow’s Jamie King for a powerful full body burner that will energize your core, activate your legs and glutes, and strengthen your whole upper body.

Warm-Up:

• Cow / Cats x 5
• Child’s pose -> table top push-ups x 10
• Hover table top pose -> plank pose with knee taps x 5
• Knee to tricep (alternating) in plank pose x 20 seconds
• Mountain climbers - x 15 seconds
• Alternating reverse lunges -  20 seconds
• Squats x 20

Workout:

• Hover table top + tap knees X3 -> plank (option to add a push-up) x 6
• Alternating reverse lunges (optional to add a jump)
• Squat + twist x 20
• Forearm plank -> plank -> mountain climber ascending ladder (from 2-5)
• Core with heel taps x 20
• V-ups x 10
• Alternating leg drops with 5 pulses - 3 rounds / leg
• Push-up + push backs x 10
• Squats (optional to add jump) x 20 seconds
• Alternating forearm side planks x 10

Cool down:

• Child’s pose with tricep stretch
• Seated cat / cows
• Seated side bend (Right+Left)

Did you set a New Year’s resolution to get moving? Make it easy on yourself with these workouts from #NOWAmbassador, Tasha Edwards, that can be done in 20 minutes or less. Grab a kettlebell, your favorite dumbbells, and get your fitness on at home, at the gym, or even while traveling. You have no excuses to not fit in a burst of exercise with these convenient routines. Amp it up with NOW and Tasha!

No Equipment Leg Circuit

30 to 45 seconds rest, repeat circuit 2 to 3 times

• 50 Jumping Jacks
• 40 Lateral Squats
• 30 High Knees
• 20 Alternating Curtsy Lunges
• 10 Burpees

Kettlebell 100 Circuit

Repeat circuit 1 to 3 times

• 10 Goblet Squats
• 10 Back Rows
• 10 Side Lunge with Upright Row Right Side
• 10 Kettlebell Swings
• 10 Deadlifts
• 10 Side Lunge with Upright Row Left Side
• 10 Alternating Lunge with Twist
• 10 Kettlebell Swings
• 10 Deadlifts
• 10 Sit-ups to Overhead Press

No Equipment Ab Circuit

Repeat circuit 1 to 3 times

• 30 Second Plank
• 15 Scissor Kicks
• 15 Bicycle Crunches
• 15 Second Side Plank
• 15 Lower Ab Crunches
• 15 Double Leg Stretches
• 15 Second Side Plank

Dumbbell Shoulder Circuit

Repeat circuit 1 to 3 times

• 10 Overhead Shoulder Press
• 10 Push-ups
• 10 Mountain Climbers
• 10 Front Raises
• 10 Lateral Raises
• 10 Bear Crawls (4 counts forward/4 counts back)
• 10 Upright Rows
• 10 Reverse Flys

Cardio Tabata Circuit

20 Seconds Work, 10 Seconds Rest

• Jump Rope
• Side Shuffles
• Football Feet
• Pop Squats
• High Knees
• Kettlebell Swings
• Cross-body Mountain Climbers
• Burpees

Refresh your fitness routine with these new moves from #NOWWellness influencer Kasey Brown!

Core and abs workout

One round:

1. Dumbbell Single Leg Knee Ups x10 Reps each side
   • Reaching arms back with dumbbell, sit up and meet your knee at the top of the movement (dumbbell is at calf).
2. Knee 2 Elbow + Plank Jacks x10 Total
   • From bent-arm plank position, touch each knee to elbow followed by 2 plank jacks.
3. Sprinter Abs x20 Reps
   • Sit up (from lying flat on back with arms overhead) to sprint running position.
4. Shoulder Taps + Plank Walk x 10 Total
   • From straight-arm plank position, tap each shoulder followed by plank walk down the mat. Repeat back and forth down the mat 10 times.
5. Mini Band Bicycles x20 Reps
   • Perform alternating bicycle sit ups with resistance band around shoe laces.

Repeat all moves for 3 rounds total.

Lower body workout

One round:

1. Dumbbell Reverse Lunges x10 Reps each side
   • Holding dumbbell overhead, reverse lunge with the same side leg.
2. Dumbbell Power Jump Lunges x20 Reps
   • Raising dumbbell overhead each time, drop into a power lunge and jump into the next.
3. Mini Band Combo x3 Rounds
   • Take 5 lateral side steps + do 5 squat jumps, then head back the other way.
4. Mini Band Single Leg Deadlifts x12 Reps each side
   • Place band under arch of foot to perform single leg deadlifts.
5. Banded Bench Box Squat Jumps x15 Reps
   • Get low – butt touches bench for each rep.

Repeat all moves for 3 rounds total.

Upper body workout

One round:

1. Kneeling Two Arm Overhead Press x12 Reps
   • Kneeling helps engage the core more during this exercise than standing.
2. Dumbbell Pull-Through with Push-Up x10 Reps
   • While planking, pull dumbbell through on each side and do 1 push up before next rep.
3. Bridged Tricep Extension with Dumbbell-Holding Leg Drops x10 Reps
   • Perform 10 tricep extensions in a bridge position (hips up) and then go right into 10 leg drops (hips down) while holding dumbbells overhead.
4. Around-The-World Shoulder Presses x10 Reps
   • On the way up, press weights with your palms out, then bring the palms towards you on your way down.
5. Rear Delt Fly x12 Reps
   • Perform rear delt fly with both arms while engaging your core.

Repeat all moves for 3 rounds total.

Ground down and reset your body and mind with guidance from Jamie King. This 20-minute hip opening, soothing, and centering yoga flow is the perfect antidote to our busy lifestyles - you can use it anytime you need to unwind from a busy week, shake off the day, or simply just want to give your body and mind a little extra TLC.

Gentle Warm-Up:

• Reclined bound angle pose (or reclined butterfly) - 10 breaths
• Wind removing pose (R)  - 3 breaths
• Supine twist  (R) - 3 breaths
• Wind removing pose (L)  - 3 breaths
• Supine twist  (L) - 3 breaths
• Happy baby - 5 breaths
• Table → Cow  → Cat x3
• Table → downdog 3 breaths
• Ragdoll - 5 breaths  
• Half lift - 3 x → roll up to stand
• Side bend (R +L)
• High Mountain →  forward fold → plank → knees, chest, chin → baby cobra (3 breaths) → child’s pose with side body bend (R +L)

Flow:

• Downdog → 3 legged dog → scorpion dog (R) →  low lunge (3 breaths) → half split (3 breaths) → lizard lunge (5 breaths) → pigeon → Janu Sirsasana (head to knee forward bend) → wild thing (3 breaths)
• Repeat on left side

Cool down:

• Bound angle pose (butterfly) - 8 breaths

Join Jamie King for an energizing 20-minute travel friendly cardio workout. You’ll build strength, get your heart rate up, and have fun with this do anywhere, do anytime bodyweight workout.

Warm Up:

• Cow / cat 3X
• Child’s pose → Cow → Push-Ups 10X
• Squats 5X
• Squat and lower 2 inches → Squat and lift 2 inches 10X

Round 1: Legs & Arms

• Squat with lateral leg taps 5X / leg
• Plie squat → Stand 10X
• Plie squat hold 5 seconds
• Plie squat with alternate hand taps 10X
• Plie squat →lunge with shoulder rotations 5X (R)  → plie Squat → lunge with shoulder rotations (L) 5X → plie squat with pulse 5X
• Squat jumps / air squats 20 seconds
• Push-ups 10X

Round 2: Legs & Arms

• Squat and lower 2 inches → squat and lift 2 inches 10X
• Squat hold 5 seconds
• Jump squats / air squats 20 seconds
• Plie squat pulses 5x
• Plie squat →  stand 5x
• Plie squat →lunge with shoulder rotations 5X (R)  → plie Squat → lunge with shoulder rotations (L) 5X → plie squat with pulse 5X
• Squat  →  stand with pull-up arms 10X
• >Squats with shoulder press 10X
• Push-ups 10X

Round 3: Core

• Boat pose with two inch toe taps 10X
• High boat → low boat 10X
• Low boat flutters 10X
• Crunches with knees over hips 10X → heel taps (alternating)
• Crunches with knees over hips 10X → heel taps (alternating OR full extension)
• Butterfly crunches 10X
• Pencil stretch
• Rock and roll → high boat (hold 5 seconds)

Cool Down:

• Forward fold 5 breaths → half lift 3X
• Lizard (R) → malasana (yogi squat) → Lizard (L) → malasana (yogi squat)

Work out with Ruby LaBrusciano-Carris, master trainer at Flex & Flow Get energized and revitalized in this quick and effective bodyweight circuit training workout that works the full body.

Warm Up:

• Walk out to plank pose, pause, walk back to forward fold and stand x 5-10
• 30-second plank hold
• Cat-cow stretches x 3
• Extend right leg behind you, bend the knee at a 90-degree angle and repeat x 5
• Hold bent leg and pulse to the sky x 10
• Repeat with left leg
• Hovered tabletop hold 15 secs
• From hovered table swing knees to right and lift right arm, switch to other side and repeat for 30 secs
• Down dog to forward fold

Upper Body Circuit:

• Plank walk-outs (optional: add pushup this time) x 5
• Shoulder taps x 10
• Pushup to shoulder tap and repeat x 5
• Repeat full circuit x 2

Core Circuit:

• Bicycle crunches x 10
• Leg lowers x 5
• Russian twists x 10
• Repeat full circuit x 2

Lower Body Circuit:

• Reverse lunges (alternating sides) 30 seconds
• Jump squats for 15 seconds
• Side lunges (alternating sides) 30 seconds
• Repeat x 2