warm up: posture and breathing is the focus for this warm up. the first eight count is all about finding our “wings” — keeping the shoulder blades plugged while the arms fan around the back — before opening the legs and side waist. the movements are free, so explore what feels best!
leg series: a nice steady beat and almost robotic movements as you switch from a kneeling position to a standing position. chair and blocks are available for anyone feeling tight.
*lunge series: one word: confident! this one packs a punch as you work for sturdy, explosive movements. we’ll be toying with a version of the curtsey lunge. be sure to keep your working knee anchored during the cross (aka: no buckling).
oblique series: this is a powerful series that combines plank work with kneeling lateral extensions. this one can be performed on the floor or on the chair.
bridge series: two options for this series - ab series on the floor, OR get up and dance! your choice!
*indicates series where 2/3 lb weights can be used.
