Intermediate

Program 24

Total Flow

flow & stamina · full

50:0035 moves

Warm-up

5 moves

1
Lateral Rib Breathing
1:25
2
Pelvic Curl
5-8
1:25
3
Hip Circles
4-5 each direction, each side
1:25
4
Neck Half-Circles
3-4 each direction
1:25
5
Standing Roll-Down
3-5
1:25

Workout

25 moves

6
Single Leg Stretch
5-10 each side
1:15
7
One Leg Circle
5 each direction, each leg
1:50
8
Straight Leg Lift
6-8 each side
1:50
9
The Hundred
100 beats (10 breath cycles)
1:50
10
Chest Lift
8-10
1:15
11
Hundred Preparation
40-60 beats
1:15
12
The Teaser
3-5
1:15
13
Knee Lift
6-8 each side
1:50
14
Knee Open
6-8 each side
1:50
15
Swimming
20-30 seconds (2-3 breath cycles)
1:15
16
Swan Preparation
5-8
1:15
17
Double Leg Kick
3-4 cycles
1:15
18
Swan Dive
5-8
1:15
19
Side-Lying Static Abs
1:50
20
Leg Pull Front
3-5 each side
1:00
21
Bird Dog
6-8 each side
1:50
22
Plank Preparation
20-40 second holds
1:00
23
The Spine Twist
3-5 each side
1:50
24
Spine Stretch
3-5
1:15
25
Leg Pull Back
3-5 each side
1:00
26
The Saw
3-4 each side
1:50
27
Bow and Arrow
5-6 each side
1:15
28
Rolling Like a Ball
6-10 rolls
1:15
29
Neutral Bridge
8-10
1:15
30
The Shoulder Bridge
3-5 kicks each side
1:15

Cool-down

5 moves

31
Figure-Four Stretch
1:35
32
Hamstring Stretch
1:35
33
Mermaid
2-3 each side
1:35
34
Child's Pose
1:05
35
Constructive Rest
1:20