This active flow gets everything warmed up, stretched and activated. It's part oblique work, part hamstring stretch and a total body flow set to an empowering anthem. Remember to keep your form in check: your wrists should be under you shoulders. For level one, leave your hands both on the ground during the verses and focus on keeping your form until you can build up more strength in your core. During the dancing camels at the end, focus on form over reps and watch the routine once through before attempting. This routine will require a little bit of stamina and strength as you spend the majority using your core and upperbody. But if you keep showing up and improving your form, this will end up being a Good Flow for you.

Song: Good Thing (with Kehlani)
Artist: Zedd featuring Kehlani

DISCLAIMER: VOLUNTARY PARTICIPATION: We've done our best but not all exercises may be suitable for everyone. Before attempting a new exercise, take into account your personal endurance, flexibility and strength to determine whether or not a particular exercise is appropriate for you.

There is always a potential risk for personal injury in exercise. Any injury sustained from proper or improper practice of this routine is solely the responsibility of you, the participant, and not that of POP GOES THE BODY or Whimsy Group Inc. POP GOES THE BODY and Whimsy Group Inc disclaims any liability from injury sustained from the use of this exercise program and suggests that you consult your professional healthcare provider before attempting this or any type of exercise program. This workout is designed for all body types with additional modifications available by request but please proceed at your own risk.


RELEASE: By participating in this exercise program I agree that I, my heirs, assignees, guardians, and legal representatives will not make any claim against, sue, or attach the property of any of the hosts, instructors, organizers, or participants of POP GOES THE BODY or Whimsy Group Inc for injury or damage resulting from my participation. I release all such hosts, instructors, organizers, and participants, their agents and heirs from any and all actions, causes of action, lawsuits, claims or demands that I, my assignees, heirs, guardians and legal representatives, now have or hereafter may have for any and all injury, illness, loss of or damage to property associated with my participation in the POP GOES THE BODY program. I have carefully read this agreement and fully understand its contents.

MUSIC COPYRIGHT LICENSING: Licensing fees paid to BMI and ASCAP for all music featured in our routines.