Monday: Shoulders & Back
Tuesday: Legs (this video)
Wednesday: Arms
Thursday: Glutes & Abs
Friday: Full-body combination
Lunge Variations:
Traditional lunges with upper body involvement.
Curtsy lunges with rotational twists.
Yoga Block Enhancements:
Use blocks to raise heels and reduce knee strain.
Perform squats and lunges with better alignment and support.
Timing Suggestions:
20s work / 10s rest
50s work for more intensity
Foot Positions for Variety:
Neutral stance
Toes turned out (plié position)
Wide stance for glute focus
Close stance for deadlifts
Basic Moves:
Banded squats and lunges
Glute bridges and lateral steps
Creative Combinations:
Repeaters (quick reps on one leg)
Timed sequences (e.g., 7-6-5… countdown reps)
Mix repeaters with side squats
Lateral Flexion + Band Work:
Add rotation and directional change
Engage stabilizers and full-leg muscles
Heavy Kettlebell Training on Yoga Blocks:
Deep squats followed by kettlebell deadlifts
Combines stability, power, and depth
Floor-Based Band Work:
Clamshells
Side leg raises
In-and-out knee pulses
Towel or Yoga Strap (yoga belts/straps are suggested)
Optional: Yoga blocks, resistance bands
Lunge forward with rotation using the towel/strap.
Rotate right and left while balancing on a single leg.
Emphasizes trunk rotation and lower-body stability.
Side bends (alternate) using towel/strap.
Hold the lateral bend on one side for added control.
Great for core and balance.
Add arm rotations while doing lateral lunges.
Train both right and left sides in isolation.
Helps engage glutes and lateral hip stabilizers.
Step back with added trunk rotation.
Variations involve same-leg movement with right/left rotation.
Aimed at improving mobility and proprioception.
Knee or Shin Lifts with strap assist.
Push down with the strap while lifting knee or shin.
Ankle-to-Shoulder Lifts.
Engages core and improves control and posture.
Floor Pickup Drill:
Place the towel on the floor, bend down, pick it up, repeat with squat integration.
Incorporates leg work, coordination, and shoulder mobility.
Combine:
Neutral stance squats
Wide stance plié squats
Staggered stance squats
Vary foot position and direction to train different movement planes.
FLEX Towel Mobility Ideas
Repeated arm circles with strap/towel to open up shoulders.
Improves posture and shoulder joint flexibility.
Especially helpful for people with stiffness, but not suitable for frozen shoulder.
Keep strap taut while rotating torso right and left.
Encourages spinal rotation and rib movement.
Combine with shoulder lifts.
Focused on obliques and spine elongation.
Overhead circular arm movement to improve shoulder mobility.
Helps with coordination and control.
The session is broken into 32-count blocks.
All movements are built progressively, culminating in a cohesive mobility flow.
Exercises are standing-based with developmental stretches added at the end.
8 shoulder circles
4 torso rotations
2 lateral flexions
1 overhead halo
Add squat or calf raise for balance and strength
Rainbow Arm Swings: Over-the-top and low arc swings, feels “fab” for flexibility and rhythm.
Behind-the-Back Chest Openers:
Combined with hip extension for a deep front body stretch.
Comment “towel” to join the full masterclass (live or on replay).
Comment “aqua” to receive the Aqua fitness bundle.
Follow for daily inspiration and fitness choreography ideas.
Mobility is for everyone—beneficial at any fitness level.
The routine is fun, flowing, and keeps classes fresh.
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