Full body · Beginner

Grounded

A floor-only session for your hips, trunk and back. A mat is optional.

About 11 minAt your own pace

No equipmentWhat you'll need

2 rounds6 movements

Give yourself a little extra room.Add a 4-minute warmupAdd a 3-minute cooldown

Optional gentle movement before and after your session. Start slowly, use a comfortable range, and take more preparation or recovery time when needed. Cooldown includes floor stretches. Warmup basics

Let's get moving

Duration is an estimate for repetition-based movements. Alternating targets include both sides. When a step names Left or Right, complete the full target on that side. Take extra rest whenever you need it.

Your first visit needs a connection. Downloaded movement demos and your training progress stay on this device.