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Cardio Recovery



Plank work

starting from an upright position, drop to the floor and jump back into plank position. Jump forward so your feet and hands are back together and return to an upright position. Repeat.

Plank pulses

very similar to the exercise above but you are in plank position, raise one leg and repeatedly pulse it up and down. Repeat but with the other leg.

Wide downward dog

start with a wide stance, hands and feet on the ground and your body forming a large upside-down V. Hold this position until given the cue to move on.

Hamstring stretch

from a wide stance, drop your upper body to the floor, pull your chest toward the right leg and hold. Repeat on the left side.


here you perform standard squats, but very slowly. Much harder than it sounds.

Squat, hold and pulse

at the end of the squats you just performed, hold in the lower position for a bit before pulsing up and down. Finish by once again holding in the lower position.


standard lunges, performed very slowly the way you previously did with squats.

Lunge, hold and pulse

same as the squats above: hold lower lunge position, pulse and then hold in the lower position once again.

Plie yoga stretch

from a wide stance with feet turned out, lower your body into a squat. Hold your arms in an outstretched position and lean to the right, putting your palm on the floor and connecting your shoulder with your knee. Hold in this position, return to upright and repeat on the left side.

Quad strengtheners

start on your hand and knees and lift your knees off the ground with your toes. From this position, lift your right leg and pulse it up and down. Come down and rest for a bit and then repeat on your left side.

Oblique work

same starting position as the quad strengtheners but instead of pulsing your leg bring, your knee up your side toward your shoulder. Rest and repeat on the other side.

Table top balance pose

start by balancing on one foot. Lift the other leg into the air, positioning it parallel to the ground. Stretch your arms out in front of you (also parallel to the ground). Hold and then repeat on the other side.

Knee to chest stretch

start standing upright, lifting one knee and bringing it to your chest. Wrap your hands around your knee and hold it up using your biceps. Repeat with the other leg.

Knee to oblique stretch

same starting position as the knee to chest stretch above, but pull your leg out to your side, supporting it with the arm on the same side. Hold your opposite arm out to help you balance. Repeat with the other leg.

Hamstring stretch

reach down toward your feet, rounding your back. If you can, plant your palms on the floor close to your feet. Hold.

Hip openers

In a squat position, place your hands on your knees. Lower so that your elbows and knees come together and push outward to open your hips.