These flows are ideal for when you're tight on time but still want to get your workout on.
OPTIONAL EQUIPMENT:
Sliders
Hand weights
CLASS PLAN:
Squats
Side lunge w/ slider
Skaters w/ slider
Lunge w/ slider
Bridges w/ slider
Side lunge w/ slider
Skaters w/ slider
Lunge w/ slider
Roll downs w/ slider
Seated abs w/ slider
Stretches
CLASS PLAN:
Mat abs
Side lying legs
Side bend
Planks
Side lying legs
Side bend
Planks
Stretches
OPTIONAL EQUIPMENT:
Hand weights
CLASS PLAN:
Squats
Side lunges + chest press
Chair pose + triceps
Side lunges + chest press
Chair pose + triceps
OPTIONAL EQUIPMENT:
Pilates ball
CLASS PLAN:
Bridges
Ball balance abs
Quadruped leg pull
Roll downs
Kneeling arms
Quadruped leg pull
CLASS PLAN:
Squats
Lunges
Planks
Push ups
Mat abs
Roll downs
Tricep dips
Stretches
OPTIONAL EQUIPMENT:
Chair
Hand weights
CLASS PLAN:
Squats
Combo arms + legs
Standing booty
Standing legs
Standing booty
Standing legs
Stretches
NO EQUIPMENT NEEDED
CLASS DESCRIPTION
Planks, planks, and more planks! ;)
CLASS PLAN:
Quadruped booty
Mat abs
Quadruped booty
Planks
Stretches
OPTIONAL EQUIPMENT:
Pilates ball
CLASS PLAN:
Mat abs
Mid-Core abs with ball
Bridges
Side lying legs
Side planks
Side lying legs
Side planks
Planks
Stretches
OPTIONAL EQUIPMENT:
Small Pilates Ball (or roll up a bath towel)
CLASS PLAN:
Core with the ball at shoulder blades
Core with the ball between thigh and hand
Core with the ball under sacrum
Core with the ball between ankles
OPTIONAL EQUIPMENT:
Hand weights
CLASS PLAN:
Sumo squats + overhead press
Pliés + reach and pull
Chair pose + tricep press
Planks
Side planks
Mermaid stretch
Side planks
Mermaid stretch
Quadruped booty
Stretches
OPTIONAL EQUIPMENT:
Pilates box
CLASS PLAN:
Lunge
Supine abs
Lunge
Supine abs
Sumo squats
Planks
Squat jumps
Burpees
Supine abs
Stretches
OPTIONAL EQUIPMENT:
Theraband
2 sliders (or socks/hand towels/paper plates)
CLASS PLAN:
Standing legs
Mat legs
Mat abs
Planks
Stretches
CLASS PLAN:
Bridges
Mat abs
Roll downs
Planks
Stretches
OPTIONAL EQUIPMENT:
Pilates box
CLASS PLAN:
Lunges
Traveling planks
Planks
Lunges
Traveling planks
Quadruped leg pull
Kneeling arms
Quadruped leg pull
Roll downs
Stretches
CLASS PLAN:
Planks
Quadruped abs
Kneeling side kick
Quadruped abs
Kneeling side kick
Planks
Stretches
OPTIONAL EQUIPMENT:
2-3lb Hand Weights
CLASS PLAN:
Combo Arms
Mat Booty
Planks
Mat Abs
Roll Over
Stretches
OPTIONAL EQUIPMENT:
Magic circle
CLASS PLAN:
Squats
Side lying legs
Bridges
Mat abs
Side lying legs
Stretches
CLASS PLAN:
Supine Abs
Hundred
Roll Ups
Rolling Like a Ball
Ab 5 Series
Cat Cow Stretch
OPTIONAL EQUIPMENT:
Small Pilates band
CLASS PLAN:
Side lying legs
Bridges
Mat abs
Side lying legs
Stretches
Join Jess in this extra special 19 minute dance cardio workout. Get ready to shake it off and lift your heart rate! You won't need any props for this sweat sesh.
CLASS PLAN:
Planks
Quadruped
Booty
Abs
Booty
Planks
OPTIONAL EQUIPMENT:
Pilates ball
CLASS PLAN:
Mid core abs with ball
Ball balance abs
Upright core with ball
Side planks
Planks
Side planks
Planks
Stretches
CLASS PLAN:
Seated breathwork
Seated stretches
Quadruped
Bridges
Mat abs
Seated twist
Saw
Prone spinal extension
Low lunge stretches
