Beginner

Program 19

Tall & Open

foundations & control · upper

50:0035 moves

Warm-up

6 moves

1
Lateral Rib Breathing
1:10
2
Knee Sways
5-6 each side
1:10
3
Pelvic Curl
5-8
1:10
4
Chest Curl Prep
5-8
1:10
5
Cat-Cow
6-8 cycles
1:10
6
Neck Half-Circles
3-4 each direction
1:10

Workout

23 moves

7
The Roll Up
3-5
1:20
8
Knee Lift
6-8 each side
1:55
9
One Leg Circle
5 each direction, each leg
1:55
10
Chest Lift
8-10
1:20
11
Chest Lift with Rotation
6-8 each side
1:20
12
Straight Leg Lift
6-8 each side
1:55
13
Hundred Preparation
40-60 beats
1:20
14
Single Leg Kick
5-8 each side
1:55
15
Swimming
20-30 seconds (2-3 breath cycles)
1:20
16
Glute Squeeze
8-10
1:20
17
Swan Preparation
5-8
1:20
18
Cobra
5-8
1:20
19
Prone Leg Lift
8-10 each side
1:55
20
Side-Lying Static Abs
1:55
21
Side Lift
6-8 each side
1:55
22
Side Leg Lift
8-10 each side
1:55
23
Plank Preparation
20-40 second holds
1:05
24
Spine Stretch
3-5
1:20
25
The Spine Twist
3-5 each side
1:55
26
The Seal
6-8 rolls
1:20
27
Rolling Like a Ball
6-10 rolls
1:20
28
Bow and Arrow
5-6 each side
1:20
29
Single Leg Bridge
5-6 each side
1:55

Cool-down

6 moves

30
Supine Spinal Twist
0:55
31
Sphinx
0:55
32
Seated Spine Twist Hold
1:25
33
Mermaid
2-3 each side
1:25
34
Kneeling Hip Flexor Stretch
1:25
35
Constructive Rest
0:40