We're slowing things down and stretching things out in this flow. There's only a few simple moves here that focus on lower back and core release before leading up to the skill building portion of this flow. The last minute of this song we are working towards a moving bound headstand. If your skil...

This routine is no joke. You will fill the burn and get your heart rate up by the second verse. The good news is, this song goes quick and it will be over before you know it. Keep going, and you will surprise yourself with what you can accomplish in this one song.

Level One: Try your best to ...

This plank and core power routine will leave you shaking! Your goal is to finish the routine, so in the beginning you might need to mix and match mods and levels to make it through. This is a push up building routine meant to focus on building up that core and upper body strength. Work on keeping...

Synchronized toe taps are back! But this time, we want you to focus on form by keeping your shoulder blades up off the ground and isolating that core. The focus here is on both repetition and form. Your single leg stretch should be executed with pointed toes and the straightest legs possible. Las...

You may spend most of this song with your chest on the ground, but don't underestimate this one. Prepare for a complete upper body burn out while you strengthen your back, bis, chests and tris. It's impossible not to sing along to this one while you synchronize your supermans and cobra push ups t...

Don't be fooled by the slow beat, this routine has a lot more going on than it seems. For level one, we're going to take it slow and isolate the hamstring muscles. In level two we take it up a notch by adding in tricep dip kicks and adding ankle weights for extra tension. By the end of the second...

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 grou...

Balance is key. This song will help you find it. It's always humbling to try new balance routines for the first couple times. The goal here is to try to only keep one foot on the ground for the entire song. Think slow, controlled movements and use your core to stabilize your body. If it gets too ...

This routine is not just a complete burn out for your quads but also a great exercise in will power and perseverance. By chorus number two, your body is going to tell you that you can't do this. But we promise you that you can. In the beginning, if all you can do is sit on the wall, that's ok. Th...

This song is all about boosting stability, flexibility and balance. Utilizing the wall, these advanced yoga poses become more accessible to beginners. Focus on finding on your center and staying up one one foot. This one is a great stretch for your back, hips and hamstrings,

Song: Apologize
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