Intermediate

Program 30

Stamina Unleashed

flow & stamina · full

50:0036 moves

Warm-up

5 moves
  • 1
    Lateral Rib Breathing

    Lateral Rib Breathing

    1:15
  • 2
    Thread the Needle

    Thread the Needle

    4-6 each side

    1:55
  • 3
    Spine Twist Prep

    Spine Twist Prep

    4-6 each side

    1:15
  • 4
    Neck Half-Circles

    Neck Half-Circles

    3-4 each direction

    1:15
  • 5
    Standing Roll-Down

    Standing Roll-Down

    3-5

    1:15

Workout

26 moves
  • 6
    Hundred Preparation

    Hundred Preparation

    40-60 beats

    1:15
  • 7
    The Roll Up

    The Roll Up

    3-5

    1:15
  • 8
    Single Leg Stretch

    Single Leg Stretch

    5-10 each side

    1:15
  • 9
    The Teaser

    The Teaser

    3-5

    1:15
  • 10
    One Leg Circle

    One Leg Circle

    5 each direction, each leg

    1:50
  • 11
    Knee Lift

    Knee Lift

    6-8 each side

    1:50
  • 12
    Straight Leg Lift

    Straight Leg Lift

    6-8 each side

    1:50
  • 13
    Knee Open

    Knee Open

    6-8 each side

    1:50
  • 14
    Swimming

    Swimming

    20-30 seconds (2-3 breath cycles)

    1:15
  • 15
    Swan Dive

    Swan Dive

    5-8

    1:15
  • 16
    Double Leg Kick

    Double Leg Kick

    3-4 cycles

    1:15
  • 17
    Swan Preparation

    Swan Preparation

    5-8

    1:15
  • 18
    Leg Pull Front

    Leg Pull Front

    3-5 each side

    1:00
  • 19
    Bird Dog

    Bird Dog

    6-8 each side

    1:50
  • 20
    Plank Preparation

    Plank Preparation

    20-40 second holds

    1:00
  • 21
    The Spine Twist

    The Spine Twist

    3-5 each side

    1:50
  • 22
    Rolling Like a Ball

    Rolling Like a Ball

    6-10 rolls

    1:15
  • 23
    Leg Pull Back

    Leg Pull Back

    3-5 each side

    1:00
  • 24
    The Saw

    The Saw

    3-4 each side

    1:50
  • 25
    The Seal

    The Seal

    6-8 rolls

    1:15
  • 26
    Half Roll Down

    Half Roll Down

    6-8

    1:15
  • 27
    Spine Stretch

    Spine Stretch

    3-5

    1:15
  • 28
    The Push Up

    The Push Up

    3-5 push-ups, 2-3 cycles

    1:00
  • 29
    Single Leg Bridge

    Single Leg Bridge

    5-6 each side

    1:50
  • 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

5 moves
  • 32
    Figure-Four Stretch

    Figure-Four Stretch

    1:35
  • 33
    Hamstring Stretch

    Hamstring Stretch

    1:35
  • 34
    Sphinx

    Sphinx

    1:05
  • 35
    Mermaid

    Mermaid

    2-3 each side

    1:35
  • 36
    Saw Stretch

    Saw Stretch

    2-3 each side

    1:05