Beginner

Program 29

Core Command

foundations & control · core

50:0034 moves

Warm-up

5 moves

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

Workout

24 moves

6
Chest Lift with Rotation
6-8 each side
1:15
7
Straight Leg Lift
6-8 each side
1:50
8
Single Leg Stretch
5-10 each side
1:15
9
The Hundred
100 beats (10 breath cycles)
1:45
10
Knee Open
6-8 each side
1:50
11
The Roll Up
3-5
1:15
12
Knee Lift
6-8 each side
1:50
13
Double Leg Stretch
5-10
1:15
14
Static Abs
1:15
15
One Leg Circle
5 each direction, each leg
1:50
16
Chest Lift
8-10
1:15
17
Swimming
20-30 seconds (2-3 breath cycles)
1:15
18
Prone Leg Curl
8-10 each side
1:15
19
Side Lift
6-8 each side
1:50
20
The Side Kick
6-10 each side
1:50
21
Side-Lying Static Abs
1:50
22
Side Leg Lift
8-10 each side
1:50
23
Bird Dog
6-8 each side
1:50
24
Rolling Like a Ball
6-10 rolls
1:15
25
Bow and Arrow
5-6 each side
1:15
26
Spine Stretch
3-5
1:15
27
The Seal
6-8 rolls
1:15
28
Single Leg Bridge
5-6 each side
1:50
29
Neutral Bridge
8-10
1:15

Cool-down

5 moves

30
Figure-Four Stretch
1:45
31
Chest Opener
1:10
32
Saw Stretch
2-3 each side
1:10
33
Mermaid
2-3 each side
1:45
34
Child's Pose
0:45