Conditioning Guides
Conditioning Sessions
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Abs | EASY Core Stabilization Standing (25 min) (51:40)
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Abs | MODERATE/DIFFICULT Strength, Cardio, Stretch (25 min) (24:39)
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Ankles | MODERATE Strength | Limiting Lateral Ankle Movement to Avoid Injury (10 min) (10:33)
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Ankles | MODERATE/DIFFICULT Heel Lifts (10 min) (9:51)
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Back and Shoulders | MODERATE/DIFFICULT Stretch | Back Extension for Bridge (15 min) (15:45)
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Core and Full Body | MODERATE/DIFFICULT Strength and Cardio (25 min) (25:48)
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Core and Legs | MODERATE Strength, Cardio, Stretch (30 min) (27:37)
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Core and Upper Body | EASY Posture Alignment Sitting (10 min) (10:45)
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Feet and Hands | EASY Strength, Cardio, Stretch (30 min) (26:38)
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Feet and Lower Legs | EASY Foot Endurance Walking (10 min) (11:41)
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Feet and Lower Legs | EASY/MODERATE Strength (10 min) (12:03)
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Full Body | DIFFICULT Ballet-Based Cardio (10 min) (9:28)
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Full Body | DIFFICULT Jumping Cardio (10 min) (10:13)
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Full Body | DIFFICULT Planks (20 min) (21:15)
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Full Body | EASY Lying Down Cardio (10 min) (10:59)
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Full Body | EASY Standing Cardio (10 min) (11:39)
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Full Body | EASY Strength and Cardio for Limited Mobility (25 min) (25:03)
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Full Body | EASY Walking Cardio (10 min) (11:09)
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Full Body | MODERATE Capoeira-Based Cardio (10 min) (11:05)
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Full Body | MODERATE Cardio | Crab and Bear (10 min) (9:25)
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Full Body | MODERATE Jumping Cardio (10 min) (9:29)
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Full Body | MODERATE Standing Stretch (15 min) (13:57)
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Full Body | MODERATE Strength | Alignment in Push-Ups (10 min) (10:57)
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Full Body | MODERATE Strength and Cardio (25 min) (25:15)
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Full Body | MODERATE/DIFFICULT Cardio | Sit-Up Jumps and Push-Up Kicks (10 min) (11:47)
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Full Body | MODERATE/DIFFICULT Planks (15 min) (13:13)
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Full Body | MODERATE/DIFFICULT V-Sits (15 min) (12:29)
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Hips | EASY Stretch Lying Down (10 min) (10:41)
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Hips | MODERATE Frog Stretch (10 min) (9:11)
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Hips and Glutes | EASY Stretch (10 min) (9:09)
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Hips and Glutes | MODERATE Strength, Cardio, Stretch (25 min) (22:44)
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Hips and Pelvis | EASY Strength (10 min) (9:35)
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Legs and Hips | DIFFICULT High Leg Standing Stretch (10 min) (11:36)
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Legs and Hips | DIFFICULT Stretch for Front Splits (35 min) (33:04)
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Legs and Hips | MODERATE/DIFFICULT Stretch for Middle Splits (15 min) (13:52)
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Neck and Shoulders | EASY Strength and Stretch (30 min) (28:24)
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Neck and Upper Body | DIFFICULT Strength | Headstands (10 min) (8:27)
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Obliques | MODERATE Side Bend Stretch (10 min) (8:55)
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Shoulders and Chest | EASY Stretch (15 min) (13:31)
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Shoulders and Chest | MODERATE Capoeira Push-Ups (25 min) (25:51)
Short Conditioning Lessons and Demonstrations
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Abs | Crunches (1 min)
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Abs and Back | Non-Weight-Bearing Strength (1 min)
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Back | Non-Weight-Bearing Strength (1 min)
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Feet | Foot Articulation Lying Down (1 min)
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Feet | Foot Articulation Sitting (2 min)
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Feet | Foot Articulation Standing - in Spanish (2 min)
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Full Body | Forward Kicks (4 min)
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Full Body | Reverse Plank (1 min)
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Full Body | Side Plank (1 min)
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Hips | Deep Rotators (3 min)
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Hips | Gentle Hip, Back, and Thigh Stretch Lying Down (4 min)
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Hips | Hip Flexor Strength (3 min)
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Hips | Hip Flexor Stretch (4 min)
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Hips | Hip Rotation Lying Down (2 min)
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Hips and Thighs | Butterfly Stretch (3 min)
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Hips and Thighs | Muscle Isolations with Ball and Resistance Band (5 min)
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Hips and Thighs | Pretzel Stretch (2 min)
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Knees | Non-Weight-Bearing Strength (2 min)
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Legs | Calf Stretch (2 min)
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Legs | Inner Thigh Isolations (2 min)
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Legs | Non-Weight-Bearing Warm-Up (2 min)
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Legs | Quad Stretch (1 min)
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Legs | Stretching for Splits - in Spanish (3 min)
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Neck and Shoulders | Spotting - in Spanish (1 min)
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Pelvic Alignment | Floor Exercise (1 min)
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Wrists | Gentle Stretch - in Spanish (1 min)
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Wrists and Arms | Non-Weight-Bearing Strength - in Spanish (2 min)
