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Intensity:
Exercises: twists, side stretch, rower rotations, squat press to raise, marching soldiers, shoulder twists, squat to curl, lunge to shoulder press, bent over row, plank
Intensity:
Exercises: front/side/back lunge, forward hopscotch, backwards hopscotch, deadlift/squat hopscotch, single leg hopscotch forward, single leg backwards hopscotch, double leg hopscotch, backwards double foot hopscotch, hopscotch for speed,backwards hopscotch for speed, downward dog/upward dog
Intensity:
Exercises: jumping jacks, knee hugs, forward lunge, kettlebell swing, shoulder press, bent over row, chopper, single leg deadlift, bucket back extension stretch
Exercises: windmills, arm swings with knee drives, single leg front/back hops, 2 feet front/back, single leg lateral jumps,2 feet lateral hops, front/back switch jumps, lateral in and outs, 2 feet to 1 foot forward, 2 feet to 1 foot backwards, 2 feet to 1 foot sideways
Intensity:
Exercises: jumping jacks, shuffle jacks, lunge, lunge with read, lunge with reach up, lunge with twist, lunge with reach down, lunge with opposite twist, lunge with overhead, downward/upward dog, child's pose
Intensity:
Exercises: single leg parallel leg, lateral leg swings, donkey kick, donkey whip, fire hydrnats, knee circles, reverse knee circles, cat/cow
Intensity:
Exercises: jumping jacks, high knees, chair hover, chair plank, pull up on chair, chair circuit
Intensity:
Exercises: heel raises, quad stretch, basic forward jumprose, basic backwards jumprope, one foot hop, jog in place, skier jumps, front/back jumps, side rope swing, switch strddle jumps, side straddle jumps, fast feet
Intensity:
Exercises: warm up, 4 limbs outside circle, 3 limbs inside/1 outside, 3 out/1 in, 2 in/2 out, 1 out/3in, 4 outside belly up, 4 inside belly up, 3 in/1 out belly up, 2in/2 out belly up