Intermediate

Program 20

Fluid Body

flow & stamina · full

50:0037 moves

Warm-up

6 moves
  • 1
    Lateral Rib Breathing

    Lateral Rib Breathing

    1:10
  • 2
    Pelvic Curl

    Pelvic Curl

    5-8

    1:10
  • 3
    Hip Circles

    Hip Circles

    4-5 each direction, each side

    1:10
  • 4
    Chest Curl Prep

    Chest Curl Prep

    5-8

    1:10
  • 5
    Neck Half-Circles

    Neck Half-Circles

    3-4 each direction

    1:10
  • 6
    Standing Roll-Down

    Standing Roll-Down

    3-5

    1:10

Workout

25 moves
  • 7
    Single Leg Stretch

    Single Leg Stretch

    5-10 each side

    1:15
  • 8
    One Leg Circle

    One Leg Circle

    5 each direction, each leg

    1:50
  • 9
    Straight Leg Lift

    Straight Leg Lift

    6-8 each side

    1:50
  • 10
    The Hundred

    The Hundred

    100 beats (10 breath cycles)

    1:50
  • 11
    Chest Lift

    Chest Lift

    8-10

    1:15
  • 12
    Hundred Preparation

    Hundred Preparation

    40-60 beats

    1:15
  • 13
    The Teaser

    The Teaser

    3-5

    1:15
  • 14
    Knee Lift

    Knee Lift

    6-8 each side

    1:50
  • 15
    Knee Open

    Knee Open

    6-8 each side

    1:50
  • 16
    Swimming

    Swimming

    20-30 seconds (2-3 breath cycles)

    1:15
  • 17
    Swan Preparation

    Swan Preparation

    5-8

    1:15
  • 18
    Double Leg Kick

    Double Leg Kick

    3-4 cycles

    1:15
  • 19
    Swan Dive

    Swan Dive

    5-8

    1:15
  • 20
    Side-Lying Static Abs

    Side-Lying Static Abs

    1:50
  • 21
    Leg Pull Front

    Leg Pull Front

    3-5 each side

    1:00
  • 22
    Bird Dog

    Bird Dog

    6-8 each side

    1:50
  • 23
    Plank Preparation

    Plank Preparation

    20-40 second holds

    1:00
  • 24
    The Spine Twist

    The Spine Twist

    3-5 each side

    1:50
  • 25
    Spine Stretch

    Spine Stretch

    3-5

    1:15
  • 26
    Leg Pull Back

    Leg Pull Back

    3-5 each side

    1:00
  • 27
    The Saw

    The Saw

    3-4 each side

    1:50
  • 28
    Bow and Arrow

    Bow and Arrow

    5-6 each side

    1:15
  • 29
    Rolling Like a Ball

    Rolling Like a Ball

    6-10 rolls

    1:15
  • 30
    Neutral Bridge

    Neutral Bridge

    8-10

    1:15
  • 31
    The Shoulder Bridge

    The Shoulder Bridge

    3-5 kicks each side

    1:15

Cool-down

6 moves
  • 32
    Figure-Four Stretch

    Figure-Four Stretch

    1:25
  • 33
    Hamstring Stretch

    Hamstring Stretch

    1:25
  • 34
    Sphinx

    Sphinx

    0:55
  • 35
    Mermaid

    Mermaid

    2-3 each side

    1:25
  • 36
    Child's Pose

    Child's Pose

    0:55
  • 37
    Constructive Rest

    Constructive Rest

    1:10