Beginner

Program 30

Foundations Mastered

foundations & control · full

50:0034 moves

Warm-up

5 moves
  • 1
    Lateral Rib Breathing

    Lateral Rib Breathing

    1:25
  • 2
    Dead Bug

    Dead Bug

    6-8 each side

    1:25
  • 3
    Pelvic Tilt

    Pelvic Tilt

    6-8

    1:25
  • 4
    Neck Half-Circles

    Neck Half-Circles

    3-4 each direction

    1:25
  • 5
    Standing Roll-Down

    Standing Roll-Down

    3-5

    1:25

Workout

24 moves
  • 6
    Knee Lift

    Knee Lift

    6-8 each side

    1:50
  • 7
    Static Abs

    Static Abs

    1:15
  • 8
    Single Leg Stretch

    Single Leg Stretch

    5-10 each side

    1:15
  • 9
    Knee Open

    Knee Open

    6-8 each side

    1:50
  • 10
    Double Leg Stretch

    Double Leg Stretch

    5-10

    1:15
  • 11
    One Leg Circle

    One Leg Circle

    5 each direction, each leg

    1:50
  • 12
    Prone Leg Curl

    Prone Leg Curl

    8-10 each side

    1:15
  • 13
    Cobra

    Cobra

    5-8

    1:15
  • 14
    Prone Leg Lift

    Prone Leg Lift

    8-10 each side

    1:50
  • 15
    Swimming

    Swimming

    20-30 seconds (2-3 breath cycles)

    1:15
  • 16
    Swan Preparation

    Swan Preparation

    5-8

    1:15
  • 17
    Side Lift

    Side Lift

    6-8 each side

    1:50
  • 18
    Side-Lying Static Abs

    Side-Lying Static Abs

    1:50
  • 19
    The Side Kick

    The Side Kick

    6-10 each side

    1:50
  • 20
    Side Leg Lift

    Side Leg Lift

    8-10 each side

    1:50
  • 21
    Plank Preparation

    Plank Preparation

    20-40 second holds

    1:00
  • 22
    Bird Dog

    Bird Dog

    6-8 each side

    1:50
  • 23
    Bow and Arrow

    Bow and Arrow

    5-6 each side

    1:15
  • 24
    The Spine Twist

    The Spine Twist

    3-5 each side

    1:50
  • 25
    Spine Stretch

    Spine Stretch

    3-5

    1:15
  • 26
    The Seal

    The Seal

    6-8 rolls

    1:15
  • 27
    The Shoulder Bridge

    The Shoulder Bridge

    3-5 kicks each side

    1:15
  • 28
    Single Leg Bridge

    Single Leg Bridge

    5-6 each side

    1:50
  • 29
    Neutral Bridge

    Neutral Bridge

    8-10

    1:15

Cool-down

5 moves
  • 30
    Hamstring Stretch

    Hamstring Stretch

    1:45
  • 31
    Supine Spinal Twist

    Supine Spinal Twist

    1:10
  • 32
    Chest Opener

    Chest Opener

    1:10
  • 33
    Mermaid

    Mermaid

    2-3 each side

    1:45
  • 34
    Child's Pose

    Child's Pose

    0:55