Beginner

Program 24

Full Harmony

foundations & control · full

50:0033 moves

Warm-up

5 moves

1
Lateral Rib Breathing
1:25
2
Dead Bug
6-8 each side
1:25
3
Neck Half-Circles
3-4 each direction
1:25
4
Arm Circles
6-8 each direction
1:25
5
Standing Roll-Down
3-5
1:25

Workout

23 moves

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

Cool-down

5 moves

29
Sphinx
1:15
30
Chest Opener
1:15
31
Saw Stretch
2-3 each side
1:15
32
Mermaid
2-3 each side
1:55
33
Child's Pose
1:25