Beginner

Program 05

Steady Center

foundations & control · core

50:0033 moves

Warm-up

6 moves
  • 1
    Lateral Rib Breathing

    Lateral Rib Breathing

    1:10
  • 2
    Pelvic Curl

    Pelvic Curl

    5-8

    1:10
  • 3
    Chest Curl Prep

    Chest Curl Prep

    5-8

    1:10
  • 4
    Cat-Cow

    Cat-Cow

    6-8 cycles

    1:10
  • 5
    Spine Twist Prep

    Spine Twist Prep

    4-6 each side

    1:10
  • 6
    Standing Roll-Down

    Standing Roll-Down

    3-5

    1:10

Workout

21 moves
  • 7
    Single Leg Stretch

    Single Leg Stretch

    5-10 each side

    1:25
  • 8
    Knee Open

    Knee Open

    6-8 each side

    2:05
  • 9
    Static Abs

    Static Abs

    1:25
  • 10
    The Roll Up

    The Roll Up

    3-5

    1:25
  • 11
    Hundred Preparation

    Hundred Preparation

    40-60 beats

    1:25
  • 12
    Chest Lift

    Chest Lift

    8-10

    1:25
  • 13
    One Leg Circle

    One Leg Circle

    5 each direction, each leg

    2:05
  • 14
    Straight Leg Lift

    Straight Leg Lift

    6-8 each side

    2:05
  • 15
    Knee Lift

    Knee Lift

    6-8 each side

    2:05
  • 16
    The Hundred

    The Hundred

    100 beats (10 breath cycles)

    2:05
  • 17
    Single Leg Kick

    Single Leg Kick

    5-8 each side

    2:05
  • 18
    Swimming

    Swimming

    20-30 seconds (2-3 breath cycles)

    1:25
  • 19
    Prone Leg Curl

    Prone Leg Curl

    8-10 each side

    1:25
  • 20
    The Side Kick

    The Side Kick

    6-10 each side

    2:05
  • 21
    The Spine Twist

    The Spine Twist

    3-5 each side

    2:05
  • 22
    Half Roll Down

    Half Roll Down

    6-8

    1:25
  • 23
    The Seal

    The Seal

    6-8 rolls

    1:25
  • 24
    Spine Stretch

    Spine Stretch

    3-5

    1:25
  • 25
    The Shoulder Bridge

    The Shoulder Bridge

    3-5 kicks each side

    1:25
  • 26
    Neutral Bridge

    Neutral Bridge

    8-10

    1:25
  • 27
    Single Leg Bridge

    Single Leg Bridge

    5-6 each side

    2:05

Cool-down

6 moves
  • 28
    Figure-Four Stretch

    Figure-Four Stretch

    1:20
  • 29
    Hamstring Stretch

    Hamstring Stretch

    1:20
  • 30
    Seated Spine Twist Hold

    Seated Spine Twist Hold

    1:20
  • 31
    Chest Opener

    Chest Opener

    0:55
  • 32
    Kneeling Hip Flexor Stretch

    Kneeling Hip Flexor Stretch

    1:20
  • 33
    Child's Pose

    Child's Pose

    1:00