Beginner

Program 20

Smooth Sequence

foundations & control · full

50:0035 moves

Warm-up

6 moves

1
Lateral Rib Breathing
1:10
2
Dead Bug
6-8 each side
1:10
3
Pelvic Tilt
6-8
1:10
4
Neck Half-Circles
3-4 each direction
1:10
5
Standing Roll-Down
3-5
1:10
6
Arm Circles
6-8 each direction
1:10

Workout

23 moves

7
Straight Leg Lift
6-8 each side
1:55
8
The Hundred
100 beats (10 breath cycles)
1:50
9
Knee Open
6-8 each side
1:55
10
Knee Lift
6-8 each side
1:55
11
Double Leg Stretch
5-10
1:15
12
One Leg Circle
5 each direction, each leg
1:55
13
Static Abs
1:15
14
Chest Lift
8-10
1:15
15
Cobra
5-8
1:15
16
Swimming
20-30 seconds (2-3 breath cycles)
1:15
17
Prone Leg Curl
8-10 each side
1:15
18
Side Lift
6-8 each side
1:55
19
Side-Lying Static Abs
1:55
20
The Side Kick
6-10 each side
1:55
21
Side Leg Lift
8-10 each side
1:55
22
Plank Preparation
20-40 second holds
1:05
23
Bird Dog
6-8 each side
1:55
24
Bow and Arrow
5-6 each side
1:15
25
Spine Stretch
3-5
1:15
26
The Seal
6-8 rolls
1:15
27
Single Leg Bridge
5-6 each side
1:55
28
The Shoulder Bridge
3-5 kicks each side
1:15
29
Neutral Bridge
8-10
1:15

Cool-down

6 moves

30
Figure-Four Stretch
1:30
31
Sphinx
1:00
32
Chest Opener
1:00
33
Saw Stretch
2-3 each side
1:00
34
Mermaid
2-3 each side
1:30
35
Child's Pose
1:10