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5 Benefits of Barre Workouts

From the Wembley archive. This article reflects its original publication date. For current club programs and membership details, contact the team.

5 benefits of Barre workouts:

  1. Targeting muscle groups from all angles achieves strength, definition, and elongated muscles. Barre focuses on muscles you use every day, as well as underused and underdeveloped muscles.
  2. Endurance is gained through a combination of isometric and isotonic movements. Isometric movements are poses you hold, such as a plank. Isotonic movements strengthen your cardiovascular system.
  3. Flexibility is gained throughout a barre class with fluid movement and stretching.  Increased flexibility helps in such areas as back pain.
  4. Posture is focused on throughout an entire barre class, the core muscles are contracted throughout the class.  Stand taller and be proud!
  5. The mind-body connection is vital in our daily lives and is highly focused on in a barre routine. Focusing on the body’s muscles and movement provides a more effective workout and balance for the day or evening.

Enjoy one of Jessica’s Barre classes here:

Barre and many other classes are offered at The Wembley Club. Find a class that interests you, or read our guide to barre classes near Chagrin Falls.
Show the complete accessible routine transcript for Happy Mothers Day Barre Routine

Source: Happy Mothers Day Barre Routine, from The Wembley Club’s YouTube channel. Full source duration: 1:01:58.541. Original video remains available above.

Complete routine transcript

Instructor cues transcribe the original audio; observed movement instructions describe the video. Each timestamp shows the start and end in MM:SS or H:MM:SS, with fractional seconds where recorded.

Source segment 00:00–02:00

Source-reviewed instructor cues

  1. 00:06–00:07 All right.
  2. 00:08–00:13 I know it's cheesy. We're going to start off with a little mama Mia.
  3. 00:14–00:22 So, second type position or sumo type position, squat it down and stand it up.
  4. 00:23–00:25 Down and up.
  5. 00:25–00:27 Just take it slow.
  6. 00:27–00:30 Maybe it's still early for some of us.
  7. 00:33–00:35 Just getting into those hips.
  8. 00:45–00:46 We're going to add some arms.
  9. 00:48–00:51 Bring it down, rotate it over.
  10. 00:59–01:07 Pushing through the air, letting that heart rate come up.
  11. 01:14–01:16 Big movements here.
  12. 01:28–01:31 We're going to add a side bend, reach it up.
  13. 01:34–01:37 The ceiling is low like mine.
  14. 01:43–01:45 Stretching through that side body.
  15. 01:55–01:56 Breathe.
  16. 01:59–01:59 You're like four.

Observed movement instructions

  1. 00:00–00:06 The instructor is sitting on the floor, facing the camera, and then stands up.
  2. 00:06–00:17 The instructor stands with her feet wide apart and toes pointing outwards, placing her hands on her hips.
  3. 00:17–00:48 She performs sumo squats, lowering her hips down and then standing back up repeatedly.
  4. 00:48–01:28 She modifies the exercise to a sumo squat with a torso twist and arm punch. As she stands from the squat, she twists her torso and punches one arm across her body, alternating sides.
  5. 01:28–02:00 She modifies the exercise again to a sumo squat with a side bend. As she stands from the squat, she bends to one side, reaching the arm on that side up and over her head, alternating sides.

Source segment 02:00–04:00

Source-reviewed instructor cues

  1. 02:08–02:09 One more.
  2. 02:09–02:11 Sink it low, pulse it.
  3. 02:19–02:20 Hold it here.
  4. 02:25–02:25 Stay low.
  5. 02:30–02:30 Breathe.
  6. 02:40–02:42 Reach it up and down.
  7. 02:45–02:47 shoulders forward.
  8. 02:50–02:51 We're alternate.
  9. 02:59–03:00 Use your legs.
  10. 03:19–03:20 If you need to.
  11. 03:22–03:23 Stay for the whole thing.
  12. 03:29–03:30 Make it up.
  13. 03:32–03:33 Stay low, hands down.
  14. 03:34–03:36 Left hand to the mat, open up.
  15. 03:37–03:40 Gaze up towards the ceiling, towards your right hand.
  16. 03:41–03:44 Exhale, right hand down, inhale up.
  17. 03:49–03:50 Hands back down.
  18. 03:51–03:53 Walk it out, wide leg plank here.
  19. 03:54–03:56 Pressing through those shoulders.
  20. 03:57–03:58 Hold your plank.

Observed movement instructions

  1. 02:00–02:09 Performs alternating side bends from a wide squat position.
  2. 02:09–02:17 Holds a wide squat and pulses, with hands clasped at chest.
  3. 02:17–02:39 Holds the wide squat isometrically.
  4. 02:39–03:32 Performs continuous wide squats, reaching arms up when standing and down towards the floor when squatting.
  5. 03:32–03:34 Holds the wide squat and places both hands on the mat.
  6. 03:34–03:41 Twists to the right, reaching the right arm up while the left hand stays on the mat.
  7. 03:41–03:49 Switches sides, twisting to the left and reaching the left arm up while the right hand stays on the mat.
  8. 03:49–03:53 Places both hands down and walks them forward into a wide-leg plank.
  9. 03:53–04:00 Holds the wide-leg plank.

Source segment 04:00–06:00

Source-reviewed instructor cues

  1. 04:00–04:04 shift forward into your tippy toes so you target that core a little bit more.
  2. 04:06–04:07 Hold it here.
  3. 04:09–04:10 Right knee's gonna drop down.
  4. 04:11–04:12 And left.
  5. 04:13–04:13 Right.
  6. 04:14–04:15 Left.
  7. 04:16–04:16 Right.
  8. 04:17–04:18 Left.
  9. 04:18–04:19 Right.
  10. 04:20–04:21 Left.
  11. 04:21–04:22 Right.
  12. 04:23–04:24 Left.
  13. 04:24–04:25 Right.
  14. 04:26–04:27 Left.
  15. 04:27–04:28 Right.
  16. 04:29–04:30 Keep it up.
  17. 04:38–04:40 One more each side.
  18. 04:41–04:42 Hold your plank.
  19. 04:42–04:44 Take your right leg up to meet your right hand.
  20. 04:45–04:47 Left leg up to meet your left hand.
  21. 04:50–04:52 Hands back down, step it back.
  22. 04:52–04:53 Plank.
  23. 04:53–04:53 Knees.
  24. 04:54–04:56 Alternating right and left.
  25. 04:57–04:59 Pushing through the shoulders.
  26. 04:59–05:00 Neck is long.
  27. 05:02–05:03 Core engaged.
  28. 05:10–05:12 Allow a little rotation, it's okay.
  29. 05:14–05:15 Hold your plank, right leg up.
  30. 05:16–05:19 Left leg up, this time stand it up, reach it up, back down.
  31. 05:19–05:20 Step it back.
  32. 05:21–05:24 And then left leg forward, right leg forward, bring it up.
  33. 05:27–05:28 Alternating.
  34. 05:29–05:30 Your pace.
  35. 05:31–05:32 Modified burpee.
  36. 05:33–05:35 Use your legs to stand.
  37. 05:43–05:44 Couple more.
  38. 05:50–05:51 Last one.
  39. 05:54–05:55 Back to that plank.
  40. 05:55–05:56 Hold it.
  41. 05:59–05:59 Breathe.

Observed movement instructions

  1. 04:00–04:06 Instructor is in a high plank, shifted forward onto her toes.
  2. 04:06–04:09 Holds the plank position.
  3. 04:09–04:41 Performs alternating knee drops from a high plank position.
  4. 04:41–04:42 Holds a high plank.
  5. 04:42–04:50 Steps right foot, then left foot, to the outside of her hands, holding a low squat.
  6. 04:50–04:53 Places hands on the floor and steps both feet back to a high plank.
  7. 04:53–05:14 Resumes alternating knee drops from the high plank position.
  8. 05:14–05:15 Holds a high plank.
  9. 05:15–05:54 Performs modified burpees by walking feet in, standing up with an overhead reach, placing hands down, and walking feet back to plank. Alternates the lead leg.
  10. 05:54–06:00 Holds a high plank.

Source segment 06:00–08:00

Source-reviewed instructor cues

  1. 06:00–06:02 Breathe. Hold it.
  2. 06:03–06:04 Left side plank.
  3. 06:06–06:07 here.
  4. 06:07–06:10 Lift that right leg up if you want to challenge.
  5. 06:11–06:13 Or just stay side plank.
  6. 06:17–06:20 Right leg's going to come forward, still in that side plank.
  7. 06:20–06:21 Drop the left hip.
  8. 06:26–06:30 Pressing through the hip, through the shoulder, through the outside of that left foot.
  9. 06:45–06:46 Two more.
  10. 06:47–06:50 Hold it up. Back to that side plank.
  11. 06:53–06:54 And then right.
  12. 06:56–06:57 Hold it here.
  13. 06:58–07:00 Maybe lift the left leg.
  14. 07:06–07:07 Breathe.
  15. 07:09–07:12 Left foot, sorry, right foot comes forward.
  16. 07:12–07:14 Drop the right hip.
  17. 07:14–07:16 Lift it up.
  18. 07:25–07:29 Pressing through that shoulder, unlock your elbows.
  19. 07:34–07:35 Three more.
  20. 07:40–07:43 Last one, stay up. Side plank.
  21. 07:45–07:46 Full plank.
  22. 07:46–07:47 Hold it.
  23. 07:47–07:48 Shift it forward.
  24. 07:50–07:53 On to those toes back and forth, narrow plank.

Observed movement instructions

  1. 06:00–06:03 Begin in a high plank, then transition to a left side plank with the right arm extended up.
  2. 06:03–06:07 Hold the left side plank.
  3. 06:07–06:17 For a modification, lift the top (right) leg straight up and hold.
  4. 06:17–06:21 Bring the right foot forward, planting it on the floor with the knee bent.
  5. 06:21–06:47 Perform hip dips by lowering and lifting the left hip.
  6. 06:47–06:51 Lift the hips and return to the left side plank position.
  7. 06:51–06:54 Transition through a high plank to the other side.
  8. 06:54–06:58 Hold a right side plank with the left arm extended up.
  9. 06:58–07:09 For a modification, lift the top (left) leg straight up and hold.
  10. 07:09–07:12 Bring the left foot forward, planting it on the floor with the knee bent.
  11. 07:12–07:40 Perform hip dips by lowering and lifting the right hip.
  12. 07:40–07:45 Lift the hips and return to the right side plank position.
  13. 07:45–07:47 Return to a high plank position.
  14. 07:47–08:00 Hold the high plank, rocking forward and back on the toes.

Source segment 08:00–10:00

Source-reviewed instructor cues

  1. 08:06–08:07 Hold it forward.
  2. 08:08–08:10 Right knee, right elbow.
  3. 08:11–08:12 Bring it back.
  4. 08:12–08:14 Left knee, left elbow.
  5. 08:15–08:16 Bring it back.
  6. 08:16–08:18 Back to left side plank.
  7. 08:20–08:26 Right foot stays on the ground, left leg comes up, working that inner side.
  8. 08:26–08:26 Hold it here.
  9. 08:28–08:31 Left knee down, up, or stay side plank.
  10. 08:34–08:34 Up.
  11. 08:41–08:42 Three more.
  12. 08:45–08:48 And then back to that forward plank, shift it forward and back.
  13. 08:52–08:54 Hopefully you're sweating.
  14. 08:56–08:59 Probably because the heat is on, because it's snowing.
  15. 09:01–09:01 Woo.
  16. 09:03–09:04 Happy May.
  17. 09:05–09:06 Back to that right side.
  18. 09:07–09:12 This time right leg lifts from the ground, hold it.
  19. 09:13–09:14 Or stay side plank.
  20. 09:15–09:17 Add that rotation right knee and lift.
  21. 09:31–09:35 Back to that forward plank, hold it.
  22. 09:35–09:36 Almost there.
  23. 09:40–09:42 Back to those weight shifts forward.
  24. 09:55–09:57 Hold it here.
  25. 09:57–10:00 Drop the knees. Shift it back child's pose.

Observed movement instructions

  1. 08:00–08:08 Instructor is in a high plank position.
  2. 08:08–08:12 Instructor performs a right knee to right elbow crunch.
  3. 08:12–08:16 Instructor performs a left knee to left elbow crunch.
  4. 08:16–08:27 Instructor transitions to a modified left side plank with the left hand down, right arm up, right foot planted on the floor, and left leg bent. She lifts the bent left leg.
  5. 08:27–08:45 Instructor lowers and lifts the bent left knee.
  6. 08:45–09:05 Instructor returns to a high plank and performs weight shifts forward and back.
  7. 09:05–09:15 Instructor transitions to a modified right side plank with the right hand down, left arm up, left foot planted on the floor, and right leg bent. She lifts the bent right leg.
  8. 09:15–09:31 Instructor lowers and lifts the bent right knee.
  9. 09:31–09:40 Instructor returns to a high plank and holds the position.
  10. 09:40–09:57 Instructor performs weight shifts forward and back in the high plank.
  11. 09:57–10:00 Instructor drops both knees to the floor and moves into child's pose.

Source segment 10:00–12:00

Source-reviewed instructor cues

  1. 10:00–10:00 pose.
  2. 10:01–10:02 Take a breather.
  3. 10:05–10:07 Wipe it off if you need to.
  4. 10:08–10:10 Water if you need it.
  5. 10:13–10:14 Settle your mind.
  6. 10:17–10:20 And then shift forward onto your knees, lower down tricep push up.
  7. 10:21–10:21 Bring it up.
  8. 10:22–10:23 And back.
  9. 10:25–10:25 Yeah.
  10. 10:26–10:28 Stay in towards the trunk.
  11. 10:35–10:36 Hips back.
  12. 10:38–10:44 Keep your toes on the ground that'll force your core to work more than your hamstrings.
  13. 10:45–10:52 Especially if you were in Ashley's boot camp class, your hamstrings would have felt like death for the past two days.
  14. 10:55–10:56 It's all good.
  15. 10:57–10:59 That means change.
  16. 11:06–11:08 On the next one, stay at 90 degrees.
  17. 11:09–11:10 Pulse it.
  18. 11:10–11:12 Tricep push up.
  19. 11:14–11:15 Neck is long.
  20. 11:25–11:28 Fun fact, my mom hates exercise.
  21. 11:31–11:32 Three,
  22. 11:32–11:33 two,
  23. 11:34–11:36 one, bring it back, child's pose.
  24. 11:38–11:39 Get up.
  25. 11:42–11:48 Lift it and hover your core, rock it back and forth in this child's pose.
  26. 11:53–11:55 Back to that tricep push up.
  27. 11:57–11:58 Full range.

Observed movement instructions

  1. 10:00–10:17 Instructor rests in child's pose, occasionally wiping her face.
  2. 10:17–11:06 Instructor performs a flow, shifting from child's pose to a kneeling tricep push-up and back.
  3. 11:06–11:34 Instructor holds a kneeling tricep push-up at 90 degrees and pulses.
  4. 11:34–11:42 Instructor returns to child's pose.
  5. 11:42–11:53 Instructor lifts her knees to hover in child's pose, rocking back and forth.
  6. 11:53–12:00 Instructor resumes the flow of kneeling tricep push-ups to child's pose.

Source segment 12:00–14:00

Source-reviewed instructor cues

  1. 12:05–12:06 Breathe.
  2. 12:16–12:18 We're going to pulse it out again.
  3. 12:20–12:22 Next one, stay half.
  4. 12:31–12:41 Eight, seven, six, five, four, three, two, one.
  5. 12:41–12:43 Bring it back, sit low.
  6. 12:44–12:45 Get it out.
  7. 12:46–12:47 Breathe it out.
  8. 12:53–12:58 Drop the elbows, reach the thumbs towards the nape of the neck, stretch out those tries.
  9. 13:05–13:07 Release the hands, bring them back to the mat.
  10. 13:08–13:10 Back onto that plank pose.
  11. 13:10–13:14 Press it back up to your feet, roll it up one vertebrae at a time.
  12. 13:14–13:15 Inhale.
  13. 13:16–13:19 Exhale, hands come behind the back, open up that chest.
  14. 13:22–13:24 Exhale, walk it back forward.
  15. 13:25–13:26 Hold your plank.
  16. 13:26–13:27 Back it up.
  17. 13:29–13:30 Up, inhale.
  18. 13:31–13:33 Exhale, open up that chest.
  19. 13:35–13:36 Fold it forward.
  20. 13:38–13:39 And back.
  21. 13:41–13:43 Rise it all the way up.
  22. 13:44–13:46 Open up that chest, inhale.
  23. 13:48–13:50 Before you want to grab your weights if you had some.
  24. 13:50–13:51 So,
  25. 13:52–13:54 nothing heavier than five.
  26. 13:55–13:59 If you have something like a can of peas or

Observed movement instructions

  1. 12:00–12:41 Instructor is in a wide-legged forward fold, pulsing her torso up and down.
  2. 12:41–12:53 Instructor transitions to a low squat (Malasana/Garland Pose).
  3. 12:53–13:05 Instructor transitions to Child's Pose with a tricep stretch, bringing her hands in a prayer position behind her neck.
  4. 13:05–13:10 Instructor moves into a high plank position.
  5. 13:10–13:22 Instructor walks her feet to her hands, rolls up to standing, inhales her arms up, then clasps her hands behind her back for a chest stretch.
  6. 13:22–13:27 Instructor forward folds and walks her hands out to a high plank.
  7. 13:27–13:37 Instructor walks her feet to her hands, rolls up to standing, inhales her arms up, clasps her hands behind her back, then forward folds and walks out to a plank again.
  8. 13:37–13:48 Instructor walks her feet to her hands, rolls up to standing, inhales her arms up, and clasps her hands behind her back for a final chest stretch.
  9. 13:48–14:00 Instructor steps her feet wide, bends down to pick up two small dumbbells, and stands up holding them.

Source segment 14:00–16:00

Source-reviewed instructor cues

  1. 14:00–14:03 whatever, you can use cans if you're in your kitchen.
  2. 14:04–14:06 Right leg's going to come forward.
  3. 14:08–14:10 Left leg back, so you're in a lunge.
  4. 14:10–14:15 Make sure that left hip is pulled forward while that right hip pulls backwards.
  5. 14:16–14:18 So you're going to hinge forward at that waist.
  6. 14:19–14:22 Arms come down, row and kick back.
  7. 14:22–14:23 We're going to burn out those tries.
  8. 14:26–14:28 If you don't have weights, that's okay, you don't need them.
  9. 14:37–14:40 On the next one, hold the arms back.
  10. 14:40–14:41 Pulse it in.
  11. 14:41–14:44 Like you're clapping those weights, palms facing.
  12. 14:47–14:51 Sink lower in that front leg if you can. Lift the front heel if you want to make it harder.
  13. 14:59–15:00 Sink lower.
  14. 15:10–15:11 Hold it.
  15. 15:11–15:13 Bend the elbows.
  16. 15:13–15:15 Bicep curl.
  17. 15:17–15:18 Stay in that lunge.
  18. 15:22–15:23 This is your break.
  19. 15:28–15:30 Bring it for an outside bicep curl.
  20. 15:33–15:37 Especially if you're a mom with a young child.
  21. 15:38–15:40 We don't get to work our bodies this way.
  22. 15:48–15:51 Almost there, sink lower in that front leg, lift the heel if you haven't already.
  23. 15:57–15:59 Bring it back to forward with the curl.

Observed movement instructions

  1. 14:00–14:08 The instructor stands holding dumbbells, then steps her right leg forward and left leg back into a lunge position.
  2. 14:08–14:16 She holds the lunge, then hinges forward at the waist, keeping her back straight.
  3. 14:16–14:37 From the hinged lunge position, she performs triceps kickbacks by rowing the dumbbells up, then extending her arms straight back.
  4. 14:37–14:40 She holds her arms extended straight back with palms facing in.
  5. 14:40–15:11 She pulses her arms inward, squeezing the dumbbells together. She lifts her front (right) heel for a modification.
  6. 15:11–15:28 She returns to an upright lunge and performs standard bicep curls with palms facing in.
  7. 15:28–15:57 She transitions to outside bicep curls, rotating her palms to face forward as she curls the weights up.
  8. 15:57–16:00 She returns to the standard bicep curl with palms facing in.

Source segment 16:00–18:00

Source-reviewed instructor cues

  1. 16:02–16:06 Find them to 90 degrees, right arm and left.
  2. 16:08–16:10 Keep that heel up.
  3. 16:20–16:21 Just imagine.
  4. 16:23–16:24 This is your server.
  5. 16:25–16:28 handing you a plate of food at a restaurant.
  6. 16:29–16:33 And in Ohio, we'll be sitting outside in the snow. Bring it.
  7. 16:33–16:35 No such thing as bad weather.
  8. 16:35–16:37 Just bad clothing.
  9. 16:40–16:42 One more each side.
  10. 16:43–16:44 Hold it forward.
  11. 16:44–16:46 Drop the right heel if you've lifted it.
  12. 16:46–16:50 If you have your weights, you can bring them up so you can hold on to them.
  13. 16:51–16:52 Heel kick.
  14. 16:53–16:54 towards your bun.
  15. 16:58–16:59 Nice long spine.
  16. 17:00–17:03 Drop your weights and add balance if you want.
  17. 17:03–17:04 And in and out.
  18. 17:13–17:14 Almost there.
  19. 17:16–17:18 Nice job. One more each side.
  20. 17:19–17:24 Folded forward. Lift that left leg up. Find a standing split. Straighten that right thigh.
  21. 17:28–17:31 And bring the left leg to meet the right leg.
  22. 17:31–17:36 So now, grab your weights if you have them. You're in a squat. Hips are back.
  23. 17:37–17:38 Wide arm row.
  24. 17:39–17:40 Stay low.
  25. 17:42–17:47 It's okay if your right hip hurts more than your left. The left side's coming.
  26. 17:54–17:55 Reverse fly here.

Observed movement instructions

  1. 16:00–16:43 Instructor is in a lunge with the right leg forward, holding dumbbells. She performs alternating forward punches with her right and left arms.
  2. 16:43–16:51 She hinges forward over her right leg, placing her hands on the dumbbells on the floor for support.
  3. 16:51–17:00 She performs hamstring curls with her left leg, kicking her heel toward her glute.
  4. 17:00–17:19 She drops the weights, brings her hands to her chest for balance, and continues the left leg hamstring curls.
  5. 17:19–17:28 She transitions into a standing split, lifting her left leg high while balancing on her right leg, with her right hand on the floor.
  6. 17:28–17:32 She brings her left foot down to meet her right in a forward fold.
  7. 17:32–17:37 She picks up the dumbbells and comes into a chair pose squat.
  8. 17:37–17:54 She performs wide arm rows, pulling the dumbbells up toward her chest.
  9. 17:54–18:00 She transitions to reverse flys, opening her arms out to the sides.

Source segment 18:00–20:00

Source-reviewed instructor cues

  1. 18:02.2–18:02.7 Big range.
  2. 18:07.2–18:08 Hold them out, pulse it.
  3. 18:13.5–18:14.1 Sink it low.
  4. 18:23.6–18:24.2 Almost there.
  5. 18:24.9–18:26 Squeeze those shoulder blades.
  6. 18:30–18:31.5 Good job. Weights come back to the mat.
  7. 18:32.1–18:33.5 Step it back with the right leg.
  8. 18:35.9–18:37 Grab your weights, hinge forward.
  9. 18:37.9–18:39 Back to those tricep rows.
  10. 18:42.5–18:43.5 Row, kick back.
  11. 18:59.933–19:00.733 Keep it up.
  12. 19:06.3–19:06.8 Next one.
  13. 19:07.9–19:09.5 Stay back, pulse it in again.
  14. 19:10.5–19:11 Step it out.
  15. 19:11.7–19:12.7 Working those lats.
  16. 19:15.8–19:16.4 Neck long.
  17. 19:17.2–19:18.9 Pull the shoulder blades down and in.
  18. 19:28.5–19:29.7 Bring it up, bicep curl.
  19. 19:30–19:30.5 curl.
  20. 19:31.5–19:32.8 Keep it forward first.
  21. 19:34.5–19:36.8 Lift that heel if you haven't already.
  22. 19:39.7–19:40.5 Nice and tall.
  23. 19:45.4–19:46 Strong legs.
  24. 19:46.8–19:47.8 Outside bicep curl.

Observed movement instructions

  1. 18:00–18:07 Perform bent-over rows with dumbbells. Stand with feet hip-width apart, knees bent, and torso hinged forward with a flat back. Pull the dumbbells up towards the chest and lower them back down.
  2. 18:07–18:29.5 Hold the dumbbells at the top of the bent-over row position and perform small pulses, lifting the weights slightly up and down.
  3. 18:30–18:32 The instructor places two dumbbells on the mat in front of her.
  4. 18:32–18:35.8 She steps her right leg back into a lunge position, with her left leg forward and bent, and picks up the dumbbells.
  5. 18:35.8–18:38 She hinges forward at the hips, keeping her back flat, with arms extended towards the floor.
  6. 18:38–18:59.9 She performs a bent-over row, pulling the dumbbells to her chest, then extends her arms straight back for a tricep kickback, and repeats the motion.
  7. 19:00–19:07.5 Continue dumbbell tricep kickbacks while holding the hinged lunge position, extending both arms back and returning them towards the chest.
  8. 19:07.5–19:28.2 Transition to holding the dumbbells behind the back with straight arms, pulsing them up and back in a tricep kickback motion while maintaining the hinged lunge position.
  9. 19:28.2–19:30 Straighten the torso to an upright lunge position and bring the dumbbells in front of the chest to begin a bicep curl.
  10. 19:30–19:47.5 Stand in a lunge with the screen-right leg forward and bent, and the screen-left leg extended back with the heel lifted. Hold a dumbbell in each hand, palms facing each other, and perform bicep curls, bringing the weights up towards the chest and lowering them.
  11. 19:47.5–19:59.5 While holding the lunge, transition to wide bicep curls. With palms facing forward, curl the dumbbells up toward the shoulders and then lower them back down.

Source segment 20:00–22:00

Source-reviewed instructor cues

  1. 20:03–20:11 So I tried posting this class online thinking my mother would maybe sign up for it.
  2. 20:11–20:12 Ha.
  3. 20:14–20:16 It's all good. I'm going to send her the recording.
  4. 20:20–20:22 Nice shot. Bring it back forward, 90 degrees.
  5. 20:22–20:23 Right arm reaches.
  6. 20:24–20:25 And then the left.
  7. 20:37–20:38 We got this.
  8. 20:42–20:43 One more each side.
  9. 20:46–20:48 All right, lean it forward.
  10. 20:51–20:52 Weights come down.
  11. 20:53–20:57 or balance or come down all the way to the mat, your kick right side.
  12. 21:01–21:02 Nice and long spine.
  13. 21:03–21:04 Stay lifted.
  14. 21:08–21:09 Out and in.
  15. 21:19–21:21 That left leg should be burning.
  16. 21:25–21:26 One more each side.
  17. 21:28–21:31 Bring it down, find a standing split here.
  18. 21:38–21:40 Right leg's going to meet the left.
  19. 21:41–21:44 Grab those weights if you have them again, sit back in a chair.
  20. 21:44–21:45 Bring it up.
  21. 21:46–21:48 Back to that wide arm row.
  22. 21:48–21:50 Second set.
  23. 21:53–21:55 Make sure you can see your toes.

Observed movement instructions

  1. 20:00–20:21 The instructor is in a static lunge with her left leg forward, performing bicep curls with dumbbells.
  2. 20:21–20:46 Holding the lunge, she alternates punching forward with her right and left arms.
  3. 20:46–20:52 She hinges forward at the hips, placing the dumbbells on the floor on either side of her front foot.
  4. 20:52–21:10 Balancing on her left leg with hands on the dumbbells for support, she performs glute kickbacks with her right leg, bending and extending the knee.
  5. 21:10–21:28 For a balance challenge, she lifts her hands from the dumbbells to a prayer position at her chest while continuing the glute kickbacks.
  6. 21:28–21:38 She transitions to a standing split, extending her right leg high and returning her hands to the dumbbells for support.
  7. 21:38–21:43 She brings her right foot down to meet her left, picking up the dumbbells and sinking her hips into a chair pose.
  8. 21:43–22:00 Holding the chair pose, she performs wide rows with the dumbbells.

Source segment 22:00–24:00

Source-reviewed instructor cues

  1. 22:02–22:03 Pull them out, pull.
  2. 22:21–22:22 Nice job, release the weights.
  3. 22:23–22:28 Place them forward, place your hands down, right leg back, left leg back, from now you're in a high plank.
  4. 22:29–22:33 Hold it here, shift it forward, lower all the way down to your belly.
  5. 22:37–22:40 Hands next to your side body, lift it up, inhale.
  6. 22:40–22:41 Hold it here.
  7. 22:42–22:47 Feet are pressing into your mat, your arms are going to reach up and pull them down.
  8. 22:47–22:49 Up and down.
  9. 22:50–22:52 If you have a band, you could add it.
  10. 22:53–22:53 No need.
  11. 22:59–23:00 Breathe.
  12. 23:10–23:11 Almost there, two more.
  13. 23:14–23:16 Press it back up, take a child's pose.
  14. 23:27–23:29 Come up to those hands and those knees.
  15. 23:29–23:35 Right leg's going to come back, pivot it out, open it up, modified side plank this time.
  16. 23:35–23:36 Don't fall over.
  17. 23:36–23:38 Lift that top leg.
  18. 23:38–23:39 Hold it here.
  19. 23:42–23:47 Press that left foot into the mat as a kickstand and start to pulse that right hip up.
  20. 23:51–23:52 Nice strong spine.

Observed movement instructions

  1. 22:00–22:21 Instructor is in a chair pose holding dumbbells, performing rows by pulling the weights to her chest and extending them forward.
  2. 22:21–22:25 She places the weights on the floor and plants her hands down.
  3. 22:25–22:29 She steps both feet back into a high plank position.
  4. 22:29–22:33 She holds the high plank, then lowers her body completely to the mat.
  5. 22:33–22:44 Lying on her stomach, she places her hands by her ribs and lifts her chest into a low cobra pose.
  6. 22:44–23:12 She holds the pose while reaching her arms forward and pulling them back, squeezing her shoulder blades.
  7. 23:12–23:16 She pushes up through her hands and sits back into a child's pose.
  8. 23:16–23:27 She holds the child's pose stretch.
  9. 23:27–23:33 She transitions to a tabletop position, then extends her right leg straight back and pivots on her left knee to open into a modified side plank.
  10. 23:33–23:36 She holds the modified side plank with her right arm reaching up.
  11. 23:36–23:45 She lifts her extended right leg parallel to the floor and holds.
  12. 23:45–24:00 She begins pulsing the lifted right leg up and down.

Source segment 24:00–26:00

Source-reviewed instructor cues

  1. 24:02–24:03 Keep it up.
  2. 24:10–24:11 Right arm's going to reach overhead.
  3. 24:12–24:14 Knee to elbow, kick it out.
  4. 24:19–24:20 Keep control.
  5. 24:21–24:22 It's not about speed.
  6. 24:43–24:44 Reach it long, hold it long.
  7. 24:44–24:46 Reach the right arm back for that foot.
  8. 24:52–24:54 Kick the foot into the hand.
  9. 24:54–24:55 Hold it.
  10. 25:02–25:03 Almost there. One more breath.
  11. 25:04–25:05 Plant the knee.
  12. 25:05–25:07 Plant the hand, we have the other side.
  13. 25:10–25:12 Left leg's going to come behind you.
  14. 25:12–25:13 Pivot it out.
  15. 25:13–25:16 Open it up. Side plank modified here.
  16. 25:16–25:17 Lift the top leg.
  17. 25:17–25:18 Hold it.
  18. 25:20–25:21 Stay lifted through that right shoulder.
  19. 25:22–25:23 Unlock the elbow.
  20. 25:27–25:27 Pulse it.
  21. 25:41–25:42 Pulse it out.
  22. 25:44–25:46 Left arm's going to come up.
  23. 25:48–25:50 We're going to add that knee to elbow.
  24. 25:52–25:53 Knee to elbow.
  25. 25:55–25:57 I know the music stopped. That's okay.

Observed movement instructions

  1. 24:00–24:09 In a modified side plank on the left hand and right knee, extend the left leg straight out and the right arm straight up.
  2. 24:09–24:43 Reach the right arm overhead, then crunch the left knee to the right elbow. Repeat.
  3. 24:43–25:04 Extend the left leg and right arm long, then bend the left knee and reach the right hand back to grab the left foot, holding the quad stretch.
  4. 25:04–25:09 Transition to a tabletop position on all fours.
  5. 25:09–25:26 Set up for the other side: in a modified side plank on the right hand and left knee, extend the right leg straight out and the left arm straight up, holding the pose.
  6. 25:26–25:44 Begin pulsing the extended right leg up and down.
  7. 25:44–25:50 Reach the left arm overhead, holding the leg lift.
  8. 25:50–26:00 Crunch the right knee to the left elbow, then extend. Repeat.

Source segment 26:00–28:00

Source-reviewed instructor cues

  1. 26:00–26:02 I've got an hour of it.
  2. 26:04–26:09 Remember, you leave when you need to, just keep your side symmetrical, please.
  3. 26:16–26:17 Two more.
  4. 26:18–26:21 Next one, stay long and then reach it back.
  5. 26:21–26:23 Open that hip.
  6. 26:28–26:30 Press the foot into the hand, hand into foot.
  7. 26:38–26:43 Nice job, release that foot. Come back to the mat, take a few cat cows here.
  8. 26:53–26:56 I'll encourage you if you need your towel, find it.
  9. 26:57–26:59 And then come back to the mat.
  10. 27:02–27:09 We're going to work that core a little bit more before we do a little extra standing work, then we'll come down to the mat again.
  11. 27:09–27:12 Tuck the toes, lift the knees, hold it, hover.
  12. 27:13–27:15 So table top plank here.
  13. 27:18–27:20 Modern day thigh master.
  14. 27:20–27:22 Squeeze it in. In.
  15. 27:24–27:28 Keep the hips down, in level with the shoulders.
  16. 27:39–27:40 Breathe.
  17. 27:45–27:46 Push it up, downward dog.
  18. 27:48–27:51 Soft bend in the knees, reach the tailbone up and back.
  19. 27:52–27:53 Pedal it out.
  20. 27:59–28:00 Right leg's going to lift.

Observed movement instructions

  1. 26:00–26:18 In a modified side plank on the left hand and right knee, the instructor extends her right arm and left leg, then brings her right elbow and left knee to touch under her torso, repeating the movement.
  2. 26:18–26:38 She extends her left leg back, reaches her right arm back to grab her left foot, and holds the stretch.
  3. 26:38–26:52 She releases the stretch and comes to a tabletop position on her hands and knees, then performs several rounds of cat-cow stretches.
  4. 26:52–26:57 She briefly pauses to wipe her face with a towel.
  5. 26:57–27:08 She returns to tabletop and continues with cat-cow stretches.
  6. 27:08–27:44 She tucks her toes, lifts her knees to a hover (bear plank), and pulses her knees in and out.
  7. 27:44–28:00 She pushes her hips up and back into a downward-facing dog and pedals her feet.

Source segment 28:00–30:00

Source-reviewed instructor cues

  1. 28:01–28:02 Calf raise left.
  2. 28:05–28:07 Try to keep that right hip level.
  3. 28:18–28:29 eight, seven, six, five, four, three, two, one.
  4. 28:30–28:32 Right knee to the nose, hold it, cover.
  5. 28:37–28:41 Right leg's going to go through the hand. Open it up. Find a wild thing.
  6. 28:45–28:51 Right hand, left hand back to the mat, right leg back up, three-legged dog, and then come back to your full down dog.
  7. 28:51–28:53 Left leg's going to lift, three-legged.
  8. 28:54–28:55 And then calf raise right.
  9. 29:07–29:08 Eight more.
  10. 29:20–29:23 Left knee to the nose, round it out.
  11. 29:25–29:31 Bring that left leg through the hands. Sorry, did I say right? Open it up, wild thing.
  12. 29:33–29:37 And then round it back out. Kick it up.
  13. 29:37–29:41 Legs meet. Calf raise bilateral, so both heels up.
  14. 29:43–29:44 work this week.
  15. 29:45–29:48 I used my brain a lot more, it was actually really nice.
  16. 29:49–29:50 I need patience, so,
  17. 29:52–29:56 you know, you notice any pains, give me a shout.
  18. 29:58–30:00 I'm not trying to give you any

Observed movement instructions

  1. 28:00–28:30 Instructor is in a three-legged downward dog with her right leg lifted, performing calf raises on her left foot.
  2. 28:30–28:37 Instructor transitions to a plank with her right knee drawn towards her nose.
  3. 28:37–28:45 Instructor threads her right leg under her body to the left and transitions into a wild thing pose, reaching her left arm up and back.
  4. 28:45–28:51 Instructor returns to a three-legged downward dog with her right leg lifted, then lowers it to a standard downward dog.
  5. 28:51–29:20 Instructor lifts her left leg into a three-legged downward dog and performs calf raises on her right foot.
  6. 29:20–29:26 Instructor transitions to a plank with her left knee drawn towards her nose.
  7. 29:26–29:33 Instructor threads her left leg under her body to the right and transitions into a wild thing pose, reaching her right arm up and back.
  8. 29:33–29:38 Instructor returns to a three-legged downward dog with her left leg lifted, then lowers it to a standard downward dog.
  9. 29:38–30:00 Instructor performs bilateral calf raises in a downward dog pose.

Source segment 30:00–32:00

Source-reviewed instructor cues

  1. 30:00–30:01 with the good times, for real.
  2. 30:04–30:05 Five,
  3. 30:06–30:07 four,
  4. 30:08–30:08 three,
  5. 30:09–30:10 two,
  6. 30:10–30:12 and one, lower down.
  7. 30:12–30:14 Tiptoe walk it up to your hands.
  8. 30:15–30:16 Take a ragdoll.
  9. 30:16–30:17 Woo.
  10. 30:20–30:22 And then roll it all the way up.
  11. 30:22–30:26 So if you have your chair nearby or a wall.
  12. 30:26–30:28 That's what you're going to need.
  13. 30:29–30:31 So find a chair or your wall.
  14. 30:32–30:33 Give you a moment.
  15. 30:34–30:38 Maybe your water bottle. Maybe it's champagne, I don't know.
  16. 30:41–30:42 Mine is definitely water.
  17. 30:45–30:46 All right.
  18. 30:46–30:50 So at your wall, you just need your wall or your chair.
  19. 30:50–30:56 So if you're using a chair, your hands will come down onto the chair or up however it's, however it's angled.
  20. 30:56–31:00 Otherwise hands come to the wall and find a flat back so you're in an L shape.
  21. 31:02–31:03 Cool.
  22. 31:03–31:06 Right leg is going to lift. So you're in warrior's three pose.
  23. 31:07–31:10 Bend the right heel. Sorry, right knee. Heel towards the ceiling.
  24. 31:11–31:12 Lift it up.
  25. 31:15–31:18 So when you're lifting that heel towards the ceiling,
  26. 31:19–31:22 pull from your butt thigh. Where your butt meets your thigh.
  27. 31:25–31:28 That's where the movement's coming from, not from your back.
  28. 31:30–31:32 Left knee is soft.
  29. 31:40–31:41 Good, fold it up.
  30. 31:41–31:45 Right knee comes out and then back up.
  31. 31:46–31:49 Right knee out, so kind of a fire hydrant move, and then up.
  32. 31:50–31:51 Out.
  33. 31:52–31:53 Up.

Observed movement instructions

  1. 30:00–30:12 Instructor is in a downward dog pose, pedaling her feet.
  2. 30:12–30:15 Instructor walks her feet to her hands and enters a forward fold.
  3. 30:15–30:20 Instructor holds a ragdoll pose, clasping opposite elbows.
  4. 30:20–30:22 Instructor slowly rolls up to a standing position.
  5. 30:22–30:46 Instructor stands, wipes her face with a towel, and takes a drink of water.
  6. 30:46–31:03 Instructor faces a wall, places her hands on it, and walks her feet back to create a flat back, L-shape with her body.
  7. 31:03–31:06 Instructor lifts her right leg straight back, entering a supported warrior III pose.
  8. 31:06–31:15 Instructor bends her right knee, flexing her foot and pressing her heel toward the ceiling.
  9. 31:15–31:41 Instructor holds the pose, pulsing her right heel up toward the ceiling.
  10. 31:41–32:00 Instructor performs a fire hydrant movement by opening her bent right knee out to the side, then bringing it back to center and pulsing her heel up.

Source segment 32:00–34:00

Source-reviewed instructor cues

  1. 32:03–32:04 Good up.
  2. 32:05–32:05 One more.
  3. 32:07–32:11 Knee's going to come down to meet the left thigh and then back up.
  4. 32:13–32:15 down and lift.
  5. 32:16–32:16 It's slow.
  6. 32:22–32:23 One more.
  7. 32:25–32:28 Nice job, right leg's going to meet the left, pedal it out.
  8. 32:29–32:31 Keep your hands on that wall.
  9. 32:37–32:38 Good.
  10. 32:38–32:45 Come to standing, left heel is going to lift, right knee comes up in towards the wall, and then you're going to kick it back.
  11. 32:46–32:50 And then you're going to bring it up and you're going to kick it back.
  12. 32:52–32:55 Right knee can stay bent or you can straighten it.
  13. 32:57–32:58 Up to you.
  14. 33:19–33:23 Hold it up in standing, so right knee's coming in towards that chest, pulse it up.
  15. 33:24–33:26 Stay on that left toe.
  16. 33:29–33:32 Left leg is powerful, left leg is strong.
  17. 33:33–33:35 Pulse using that core.
  18. 33:42–33:47 Nice job. Hop it forward, criss-cross left leg, sit it back.
  19. 33:53–33:54 Told your husband this lately?
  20. 33:57–33:58 Thanks, girl.
  21. 33:59–33:59 Hold on.

Observed movement instructions

  1. 32:00–32:07 In a wall-supported Warrior III, standing on the right leg, pulsing the bent left leg up.
  2. 32:07–32:25 Alternates bringing the left knee down toward the right knee and lifting it back up.
  3. 32:25–32:38 Brings the left foot to the floor and pedals the feet while hinged forward with hands on the wall.
  4. 32:38–33:19 Switches to standing on the left leg. Alternates bringing the right knee toward the wall and extending the right leg back.
  5. 33:19–33:42 Holds with the right knee bent toward the wall and pulses it, balancing on the ball of the left foot.
  6. 33:42–34:00 Hops the left foot forward, crosses the right ankle over the left knee, and sits back into a standing figure-four stretch with hands on the wall.

Source segment 34:00–36:00

Source-reviewed instructor cues

  1. 34:00–34:00 right here.
  2. 34:02–34:04 Stretching out that right hip.
  3. 34:05–34:06 Stand it up.
  4. 34:07–34:08 Sit it back squat.
  5. 34:09–34:10 Lift it up.
  6. 34:11–34:15 So your chair or your wall is just there for balance.
  7. 34:16–34:19 Single leg squat, figure four with the right leg.
  8. 34:22–34:26 You want to make it harder, come on those toes.
  9. 34:29–34:32 Brace your core, breathe.
  10. 34:37–34:40 Next one, sit it low, pulse it.
  11. 34:53–34:58 Five, four, three, two, one.
  12. 34:58–35:00 Nice job, stand it up.
  13. 35:01–35:02 Shake it out.
  14. 35:02–35:05 Back to that forward fold, we've got another side.
  15. 35:07–35:08 We can be grateful for that.
  16. 35:11–35:12 Personally, I can't hear you.
  17. 35:13–35:18 So, left heel reaching towards that ceiling, pulse it out from that glute.
  18. 35:41–35:42 Hold it up.
  19. 35:42–35:45 Knee's going to come in and then back up.
  20. 35:46–35:48 In and up.
  21. 35:51–35:55 So don't let it pass that left, sorry, that right thigh.

Observed movement instructions

  1. 34:00–34:04 Hold a right-leg figure four stretch, leaning forward with hands on a wall for support.
  2. 34:04–34:37 Perform right-leg figure four squats, standing up and squatting down repeatedly. For a modification, come up onto the toes of the standing foot.
  3. 34:37–34:58 Hold the squat at the bottom and perform small pulses.
  4. 34:58–35:02 Stand up, release the pose, and shake out the legs.
  5. 35:02–35:41 Transition to the other side. Hinge forward with hands on the wall, lift the left leg back with the knee bent, and perform standing glute kickback pulses.
  6. 35:41–36:00 Perform a knee tuck to kickback, bringing the left knee in towards the chest and then extending it back up.

Source segment 36:00–38:00

Source-reviewed instructor cues

  1. 36:09–36:10 Last one, bring it up.
  2. 36:13–36:14 And then kick it back.
  3. 36:16–36:17 And then back up.
  4. 36:18–36:20 Coming onto those toes.
  5. 36:35–36:36 Couple more.
  6. 36:41–36:43 Hold it tall on those toes.
  7. 36:44–36:45 Pulse it up.
  8. 36:47–36:48 From the core.
  9. 36:56–36:58 Exhale as you pull that knee up.
  10. 37:17–37:19 Nice job, both legs down.
  11. 37:20–37:22 Fold it over real quick.
  12. 37:23–37:25 And then we've got those figure fours.
  13. 37:27–37:28 So cross that left leg over.
  14. 37:29–37:32 Sit it back, find a stretch.
  15. 37:33–37:35 If you need to readjust your right leg.
  16. 37:40–37:42 And then bring it up.
  17. 37:43–37:44 Single leg squat.
  18. 37:51–37:52 Stay active.
  19. 37:54–37:55 Work it.

Observed movement instructions

  1. 36:00–36:09 The instructor is standing facing a wall with hands on the wall for support. She is performing a hamstring curl with her right leg.
  2. 36:09–36:41 She transitions to a sequence, driving her right knee toward her chest, then extending back into a hamstring curl.
  3. 36:41–37:17 She holds the right knee up toward her chest and performs small pulses, lifting the knee higher.
  4. 37:17–37:25 She places both feet on the floor and performs a forward fold stretch with her hands on the wall.
  5. 37:25–37:40 She crosses her left ankle over her right knee and sits back into a figure four stretch, holding the position.
  6. 37:40–38:00 From the figure four position, she performs single-leg squats by lowering and raising her hips.

Source segment 38:00–40:00

Source-reviewed instructor cues

  1. 38:04–38:06 Exercise is a lifestyle.
  2. 38:07–38:11 If you don't enjoy what you're doing, do something else.
  3. 38:16–38:21 You wouldn't be here if you didn't know it would help you change.
  4. 38:23–38:25 Hold it low, pulse it.
  5. 38:34–38:35 Stand it up.
  6. 38:35–38:37 Release, shake it out.
  7. 38:38–38:39 Nice job.
  8. 38:39–38:41 This is where you want to grab your weights again.
  9. 38:43–38:45 We're going to do some mat work.
  10. 38:45–38:47 So make sure you can see me.
  11. 38:48–38:50 Come down to your mat.
  12. 38:54–38:58 Knees bent about 90 degrees, fingertips behind you, facing your hips.
  13. 38:59–39:02 Lift it up, reverse tabletop here.
  14. 39:04–39:06 Stretch it out for a second.
  15. 39:08–39:12 Maybe weight shift forward and back, loosen up those shoulders.
  16. 39:17–39:20 Stay here, heels up.
  17. 39:27–39:33 Protect your neck, push your feet into the ground as you lift those heels, hands strong.
  18. 39:39–39:42 Nice job, bring it down and lift.
  19. 39:50–39:51 Squeeze.
  20. 39:53–39:55 Unlock your elbows.

Observed movement instructions

  1. 38:00–38:23 Instructor performs wall-supported figure-four squats on her left leg, pulsing in the squat.
  2. 38:23–38:34 Holds the low squat position and pulses.
  3. 38:34–38:38 Stands up, releases her right leg, and shakes both legs out.
  4. 38:38–38:48 Picks up two dumbbells and transitions to a seated position on the mat.
  5. 38:48–38:59 Sets up for a reverse tabletop, with knees bent, feet flat on the floor, and hands on the floor behind her with fingertips pointing toward her hips.
  6. 38:59–39:08 Lifts her hips into a reverse tabletop position and holds.
  7. 39:08–39:17 Continues to hold the reverse tabletop, gently shifting her weight forward and back.
  8. 39:17–39:39 Holds the reverse tabletop and performs alternating heel lifts.
  9. 39:39–40:00 Performs hip lifts by lowering her hips toward the mat and lifting them back up to the reverse tabletop position.

Source segment 40:00–42:00

Source-reviewed instructor cues

  1. 40:05–40:06 Three more.
  2. 40:09–40:10 Hold it up.
  3. 40:10–40:11 Heels.
  4. 40:11–40:12 Two.
  5. 40:12–40:13 Three.
  6. 40:14–40:14 Four.
  7. 40:15–40:15 Five.
  8. 40:16–40:16 Six.
  9. 40:17–40:18 Seven.
  10. 40:18–40:20 Eight, lower down.
  11. 40:20–40:22 All the way.
  12. 40:22–40:23 Inhale the arms up.
  13. 40:25–40:28 And then bring them back back down to the sides of your mat.
  14. 40:28–40:33 Shimmy so that you're sitting on your sit bones here, tip toes on the mat.
  15. 40:33–40:34 If you need to put your feet flat, that's fine.
  16. 40:34–40:35 Tip toes.
  17. 40:35–40:37 Right leg, left.
  18. 40:41–40:42 Kick it out.
  19. 40:44–40:45 Brace the core.
  20. 40:52–40:56 Nice job. Right leg. Left leg's flat, right leg comes long.
  21. 40:56–40:57 Pulse it up.
  22. 41:00–41:02 Nice, open chest.
  23. 41:06–41:07 Fourth quarter, y'all.
  24. 41:11–41:12 Rainbow that leg.
  25. 41:17–41:18 Brace the tummy.
  26. 41:19–41:20 Open the chest.
  27. 41:24–41:25 In and out.
  28. 41:31–41:33 And up and kick.
  29. 41:34–41:36 So knee comes up and out.
  30. 41:43–41:44 Hold it in.
  31. 41:44–41:45 Pulse it up.
  32. 41:45–41:46 Little lifts.
  33. 41:46–41:48 Like you're dribbling a soccer ball.
  34. 41:51–41:55 In fact, I hate soccer, but I'd even watch that right now. I miss sports.
  35. 41:55–41:56 Come on.
  36. 41:57–41:58 Pulse it out.
  37. 41:58–41:59 Three.

Observed movement instructions

  1. 40:00–40:09 Performs reverse tabletop hip raises.
  2. 40:09–40:19 Holds the reverse tabletop position and performs eight heel lifts.
  3. 40:19–40:28 Lowers hips to the mat, sits up, raises arms overhead, then places hands on the mat behind her.
  4. 40:28–40:34 Sits upright with knees bent, feet on tiptoes, and hands on the mat for support.
  5. 40:34–40:52 Performs alternating single leg extensions, tapping the toes to the floor.
  6. 40:52–41:24 Holds the left leg bent with the foot on the floor and extends the right leg, pulsing it up and down.
  7. 41:24–41:43 Bends the right knee to tap the toe to the floor, then extends the leg out again, repeating the motion.
  8. 41:43–42:00 Holds the right knee bent and pulses the foot up and down, tapping the toe to the floor.

Source segment 42:00–44:00

Source-reviewed instructor cues

  1. 42:00–42:01 two,
  2. 42:01–42:02 one.
  3. 42:02–42:04 Kick it straight. Lift it up.
  4. 42:05–42:06 Last set.
  5. 42:08–42:09 Nice job.
  6. 42:10–42:13 Right foot meets the left. Lift it back up. Stretch out that right side.
  7. 42:14–42:15 Lift the left heel up.
  8. 42:18–42:19 Hold it.
  9. 42:22–42:24 Left leg comes down and lift.
  10. 42:34–42:37 Nice job. Plant the left foot. Drop the hips.
  11. 42:37–42:39 This time left leg's reaching long.
  12. 42:40–42:41 Lift it.
  13. 42:44–42:45 Bracing the core.
  14. 42:45–42:46 Almost there.
  15. 42:50–42:52 Remember how you started is how you finish.
  16. 42:54–42:55 Rainbow.
  17. 43:04–43:06 And in and out.
  18. 43:15–43:17 Hold it in. Little kicks.
  19. 43:27–43:29 Kick it straight. Pulse it up.
  20. 43:31–43:33 Left foot meets the right. Lift it back up.
  21. 43:33–43:36 Stretch out the left. Lift the right. Hold it.
  22. 43:40–43:43 Right leg down and up. You've got eight.
  23. 43:45–43:46 six,
  24. 43:46–43:47 five,
  25. 43:48–43:49 four,
  26. 43:49–43:50 three,
  27. 43:50–43:51 two,
  28. 43:52–43:53 and one.
  29. 43:53–43:56 Plant the leg. Lift it all the way up. Look up.
  30. 43:58–43:59 Down.

Observed movement instructions

  1. 42:00–42:02 Instructor is seated on the mat with knees bent, feet on the floor, and hands on the mat behind her. She kicks her left leg straight out.
  2. 42:02–42:08 She pulses the straight left leg up and down.
  3. 42:08–42:11 She brings her left foot back to the mat.
  4. 42:11–42:13 She lifts her hips into a reverse tabletop pose and extends her right leg up.
  5. 42:13–42:21 She holds the single-leg reverse tabletop, lifting her left heel off the mat.
  6. 42:21–42:33 She lowers the straight right leg down and lifts it back up repeatedly.
  7. 42:33–42:37 She brings her right foot to the mat and lowers her hips to the floor.
  8. 42:37–42:54 With her left leg extended straight, she draws a rainbow arc with her foot, tapping the floor side to side.
  9. 42:54–43:15 She continues the rainbow leg arcs.
  10. 43:15–43:27 She holds her left leg slightly bent and performs small kicks.
  11. 43:27–43:31 She straightens her left leg and pulses it up and down.
  12. 43:31–43:33 She brings her left foot to the mat and lifts her hips into a reverse tabletop.
  13. 43:33–43:40 She extends her left leg up and holds, lifting her right heel off the mat.
  14. 43:40–43:53 She lowers the straight left leg down and lifts it back up repeatedly.
  15. 43:53–43:58 She brings her left foot to the mat and holds the reverse tabletop pose, looking up.
  16. 43:58–43:59 She lowers her hips to the mat.

Source segment 44:00–46:00

Source-reviewed instructor cues

  1. 44:00–44:04 Take the feet, place them together through a butterfly position.
  2. 44:05–44:07 Open up that chest here.
  3. 44:11–44:13 fold it forward. little stretch.
  4. 44:16–44:17 Roll it up.
  5. 44:18–44:22 And then roll it all the way down to your back.
  6. 44:24–44:26 Inhale the arms up over your head.
  7. 44:27–44:31 Feet are going to press together, lifts the heels and the feet from the mat.
  8. 44:33–44:37 Using your low belly, keep pushing those feet together.
  9. 44:45–44:49 Three, two, one.
  10. 44:49–44:52 Nice job, lower the feet. Let it all relax.
  11. 44:53–44:55 Just for a second here.
  12. 44:57–44:58 Bend the knees in.
  13. 45:01–45:03 I'm going to wiggle so I'm back on the screen.
  14. 45:04–45:12 So, fingertips reaching towards the heels and then bring those feet up. So you're in a table top kind of shelf position here.
  15. 45:14–45:15 Right leg's going to reach long.
  16. 45:16–45:19 So alternating bicycle here.
  17. 45:31–45:33 So really gluing that tailbone into the ground.
  18. 45:34–45:35 breathing.
  19. 45:36–45:38 Inhale to reach exhale to bring it in.
  20. 45:48–45:51 We're going to get our heart rates back up here if they're not.
  21. 45:52–45:56 If they are, feel free to stick with just the lower leg bicycle.
  22. 45:58–45:59 When we're ready, you're

Observed movement instructions

  1. 44:00–44:04 Instructor sits on the mat in a butterfly pose, with soles of the feet together and knees out to the sides.
  2. 44:04–44:10 She holds her feet, lifts her chest, and looks up, stretching her back.
  3. 44:10–44:15 She folds forward over her feet.
  4. 44:15–44:18 She rolls up to a seated position.
  5. 44:18–44:23 She rolls down onto her back, keeping her legs in the butterfly position.
  6. 44:23–44:27 Lying on her back, she extends her arms overhead.
  7. 44:27–44:49 She lifts her feet a few inches off the mat, keeping them pressed together and knees wide.
  8. 44:49–44:57 She lowers her feet back to the mat and rests.
  9. 44:57–45:04 She brings her knees together and places her feet flat on the mat, hip-width apart.
  10. 45:04–45:08 She lies on her back with knees bent, feet flat, and arms by her sides.
  11. 45:08–45:13 She lifts her legs into a tabletop position, with knees bent at 90 degrees over her hips.
  12. 45:13–46:00 She performs alternating leg extensions (bicycle legs), extending one leg out long while keeping the other in tabletop, then switching.

Source segment 46:00–48:00

Source-reviewed instructor cues

  1. 46:00–46:02 going to have your hands come behind your head.
  2. 46:07–46:10 Lifting up shoulder blades off the mat.
  3. 46:15–46:18 Going to pick up. And so are we.
  4. 46:20–46:23 Bicycle. Come on, give me some speed.
  5. 46:39–46:42 Back to that tabletop, lower the hands down.
  6. 46:43–46:46 Bring the legs straight up so you're like legs up the wall.
  7. 46:46–46:48 Right leg's going to lower. And lift.
  8. 46:49–46:51 Left. And lift.
  9. 46:52–46:53 Right.
  10. 46:54–46:55 Left.
  11. 46:57–46:57 Right.
  12. 46:58–47:00 Your toes can be flexed or pointed.
  13. 47:03–47:06 Do what feels right, just make sure your feet are active here.
  14. 47:10–47:12 Maybe bring your upper body up.
  15. 47:15–47:20 Start to pick up that scissor or go back to your bicycle if you choose.
  16. 47:21–47:22 Strong thighs.
  17. 47:28–47:29 Pulling it in.
  18. 47:35–47:38 Exhaling each time that thigh comes in.
  19. 47:52–47:53 Almost there.

Observed movement instructions

  1. 46:00–46:39 Instructor lies on her back with hands behind her head, performing bicycle crunches with her head and shoulders lifted off the mat.
  2. 46:39–46:43 She lowers her head and shoulders to the mat, legs in a tabletop position, hands remain behind her head.
  3. 46:43–47:10 She extends both legs towards the ceiling and performs alternating single leg lowers.
  4. 47:10–48:00 She lifts her head and shoulders off the mat and performs scissor kicks, holding the back of the raised leg's thigh with both hands.

Source segment 48:00–50:00

Source-reviewed instructor cues

  1. 48:01–48:04 Knees hug in real quick.
  2. 48:07–48:09 Back to that quick bicycle.
  3. 48:21–48:22 Nice job.
  4. 48:23–48:28 All right, this is where you're going to need your weights, so wherever they're at, grab them.
  5. 48:29–48:35 And we're going to start in that seat, heels long, nice and tall.
  6. 48:36–48:37 Yo, we're almost done.
  7. 48:40–48:43 We can all go enjoy a nice sled down a snow hill.
  8. 48:44–48:46 All right, so weights at your sides.
  9. 48:47–48:50 Arms forward, you're going to lift it up.
  10. 48:50–48:52 like a bow and arrow.
  11. 48:52–48:53 and down.
  12. 48:53–48:57 So up, and then we're going to add some abs to that, got it?
  13. 48:57–48:58 So it's here.
  14. 48:58–49:00 So roll it down, arms at your side.
  15. 49:00–49:01 Inhale, bring them up.
  16. 49:02–49:05 Exhale, roll, bow and arrow.
  17. 49:07–49:11 Arms come up above the head, exhale, roll, bow and arrow.
  18. 49:19–49:24 So arms can stay long or you can bring them in towards your side.
  19. 49:27–49:29 It's harder to hold them out.
  20. 49:35–49:38 Couple more and then we're going to switch arms.
  21. 49:42–49:43 Last one here.
  22. 49:51–49:52 Left arm's forward.

Observed movement instructions

  1. 48:00–48:01 Lying on back, finishes a set of single leg stretches.
  2. 48:01–48:06 Hugs knees to chest for a brief rest.
  3. 48:06–48:21 Performs bicycle crunches with hands behind head.
  4. 48:21–48:26 Hugs knees to chest, then sits up.
  5. 48:26–48:35 Grabs two light dumbbells and sits with legs extended straight out.
  6. 48:35–48:47 Sits tall, holding dumbbells at chest level.
  7. 48:47–48:58 Demonstrates the bow and arrow arm movement: extends arms forward, then pulls one elbow back, keeping the other arm extended.
  8. 48:58–49:58 Performs a roll-up with a bow and arrow row. Rolls down to lie flat, reaches arms overhead, then rolls up to a seated position and performs the row with the right arm pulling back. Repeats, alternating which arm pulls back for the row.

Source segment 50:00–52:00

Source-reviewed instructor cues

  1. 50:10–50:10 Three more.
  2. 50:23–50:25 Nice job, lower all the way down to the mat.
  3. 50:26–50:28 Keep your weights if you want them.
  4. 50:30–50:31 Got to shimmy my way.
  5. 50:34–50:36 Lift those hips up, arms come up.
  6. 50:39–50:40 Chest fly in a bridge.
  7. 50:46–50:47 Both sides.
  8. 50:54–50:55 Hold the arms out, pulse it up.
  9. 50:56–50:59 So you're hovering above the mat, above the ground.
  10. 51:11–51:14 Bring it in, keep it up in that bridge, lift the heels.
  11. 51:14–51:17 Place both weights if they're light enough in one arm.
  12. 51:19–51:20 and up.
  13. 51:34–51:38 Hold that low, pulse it, right arm only or one arm, whichever you chose.
  14. 51:42–51:48 seven, six, five, four, three, two.
  15. 51:48–51:50 Bring it in, switch sides, left arm.
  16. 51:51–51:53 Bring it down and up.
  17. 51:54–51:55 Full range.

Observed movement instructions

  1. 50:00–50:23 The instructor performs roll-ups, holding a dumbbell in each hand.
  2. 50:23–50:33 The instructor transitions to lie on her back with knees bent and feet flat on the mat, holding the dumbbells at her chest.
  3. 50:33–50:54 The instructor lifts her hips into a bridge pose and performs chest flys with both arms.
  4. 50:54–51:11 The instructor holds the bridge pose with her arms open in the fly position, pulsing them slightly.
  5. 51:11–51:17 The instructor brings her arms back to center, lifts her heels, and places both dumbbells in her screen-left hand.
  6. 51:17–51:34 The instructor performs single-arm chest flys with her screen-left arm.
  7. 51:34–51:48 The instructor holds her screen-left arm over her chest with a bent elbow and performs small pulses.
  8. 51:48–51:51 The instructor switches the dumbbells to her screen-right hand.
  9. 51:51–52:00 The instructor performs single-arm chest flys with her screen-right arm.

Source segment 52:00–54:00

Source-reviewed instructor cues

  1. 52:13–52:14 Two more.
  2. 52:14–52:16 And then we hold it up.
  3. 52:17–52:19 Hold it up, hold it up.
  4. 52:22–52:24 Core is working, glutes are working.
  5. 52:36–52:38 Nice job, lower down those hips.
  6. 52:39–52:42 Back to that shelf position with the legs.
  7. 52:42–52:44 Arms come back up.
  8. 52:45–52:47 Raise them up over the head.
  9. 52:47–52:50 And down. If you want to straighten your legs,
  10. 52:50–52:52 can make it harder, you want to add leg lowers.
  11. 52:52–52:54 Make it even harder.
  12. 52:54–52:57 Choice is yours, you can always keep the knees bent.
  13. 53:04–53:06 Hollow hold here, so make sure that back is glued to the mat.
  14. 53:11–53:14 Inhale lift, exhale bring it in.
  15. 53:23–53:25 Squeeze those inner thighs.
  16. 53:35–53:36 Three more.
  17. 53:43–53:45 Bring the legs wide on the mat.
  18. 53:45–53:46 Hands long.
  19. 53:47–53:50 Lift up into a wide bridge this time.
  20. 53:50–53:53 Lower the hips and lift.

Observed movement instructions

  1. 52:00–52:36 The instructor holds a glute bridge, with her hips lifted off the mat. She holds a dumbbell in her right hand and performs single-arm chest presses, while her left arm rests on the floor. She alternates arms throughout the hold.
  2. 52:36–52:42 She lowers her hips to the mat, brings both dumbbells over her chest, and lifts her legs to a tabletop position.
  3. 52:42–52:47 She performs a dead bug, lowering her arms overhead as she keeps her legs in tabletop.
  4. 52:47–53:42 She demonstrates and continues with a modification, performing a hollow body hold with leg lowers, extending her legs toward the floor as her arms go overhead.
  5. 53:42–53:46 She places the dumbbells on the floor, bends her knees, and places her feet wide on the mat.
  6. 53:46–54:00 She performs wide glute bridges, lifting and lowering her hips.

Source segment 54:00–56:00

Source-reviewed instructor cues

  1. 54:20–54:20 Hold the hips up.
  2. 54:22–54:22 Pulse it.
  3. 54:27–54:30 If anyone else's legs aren't shaking,
  4. 54:31–54:32 just know that mine are.
  5. 54:34–54:36 Push through, we're almost there.
  6. 54:46–54:47 Hold it up.
  7. 54:47–54:50 Left hip drops and lift, then right.
  8. 54:51–54:51 Left.
  9. 54:53–54:53 Right.
  10. 54:54–54:55 Brace the core.
  11. 54:56–54:58 Make it a controlled movement.
  12. 55:01–55:04 Kind of looks like the plank move we did earlier.
  13. 55:14–55:15 Hips should be burning.
  14. 55:29–55:30 Up.
  15. 55:30–55:31 Pulse it.
  16. 55:35–55:35 The abs.
  17. 55:39–55:41 Like you're pulling your hip bones together.
  18. 55:44–55:47 It comes from here, the butt side.
  19. 55:58–55:59 Hold it up.

Observed movement instructions

  1. 54:00–54:20 The instructor is lying on their back with their knees bent and feet flat on the floor, performing glute bridges.
  2. 54:20–54:46 The instructor holds their hips up and performs small, controlled pulses.
  3. 54:46–55:29 The instructor holds their hips up and alternates dropping their left hip and right hip.
  4. 55:29–56:00 The instructor holds their hips up and performs small, controlled pulses.

Source segment 56:00–58:00

Source-reviewed instructor cues

  1. 56:00–56:02.5 up, press the arms into the mat, hold it up.
  2. 56:04.3–56:04.7 Hold.
  3. 56:06.4–56:06.9 Breathe.
  4. 56:13.4–56:14.3 Hold it, hold it.
  5. 56:19.1–56:19.7 Range down.
  6. 56:22.5–56:23.1 Let it shake.
  7. 56:38.5–56:39.8 Keep it up, full range.
  8. 56:43.7–56:45.2 Big stretch coming, I promise.
  9. 56:47–56:48.5 Last time, hold it up, pulse it.
  10. 56:54.5–56:55.5 This is booty love.
  11. 57:03.5–57:04.5 Almost there.
  12. 57:15.5–57:16.8 Hold it up last time.
  13. 57:18.3–57:19.5 Lower all the way down.
  14. 57:20.8–57:21.8 Find both feet.
  15. 57:23.8–57:24.8 Happy baby.
  16. 57:34.3–57:34.8 Breathe.
  17. 57:37.5–57:38.9 Find that happy baby.
  18. 57:45.2–57:46.9 Press that tailbone into the mat.
  19. 57:50.5–57:55.9 Slowly release. Take your right thigh, place it over the left, grab for opposite shins for shoelace.
  20. 57:56.8–57:59.9 Again, pasting that tailbone into the ground.

Observed movement instructions

  1. 56:00–56:18.8 Lie on your back with knees bent and feet flat on the floor. Lift your hips into a glute bridge and hold the position. Your arms are extended by your sides with palms on the floor.
  2. 56:18.8–56:30 Begin performing glute bridge lifts by lowering your hips toward the mat and then pressing them back up.
  3. 56:30–56:31.5 Lying on back with knees bent, feet flat on the floor, and arms by sides.
  4. 56:31.51–56:47.5 Lift and lower hips in a full-range glute bridge.
  5. 56:47.51–56:59.9 Hold the hips up and perform small pulses.
  6. 57:00–57:15.4 Continue small, rhythmic upward glute-bridge pulses with the hips lifted. This is not full-range raising and lowering.
  7. 57:15.4–57:18.2 Hold the glute bridge with hips lifted.
  8. 57:18.2–57:20 Lower your hips to the floor.
  9. 57:20–57:29.9 Pull your knees toward your chest, grab the outsides of your feet, and hold a happy baby pose.
  10. 57:30–57:50.6 Lying on back in a happy baby pose, holding the outsides of the feet with knees bent and wide.
  11. 57:50.6–58:00 Release the feet, cross the right thigh over the left, and pull the shins or ankles toward the body for a reclined shoelace pose.

Source segment 58:00–1:00:00

Source-reviewed instructor cues

  1. 58:10–58:13 Pull it in a little bit closer, make sure you're still breathing.
  2. 58:18–58:20 Criss cross apple sauce other way.
  3. 58:21–58:22 Left leg on top.
  4. 58:22–58:28 Tail bone paste into the mat, pull those thighs in, stretch should be felt deeper through the left side this time.
  5. 58:48–58:52 Nice job. Bring those thighs in, give yourself a big hug, lift the head off the mat.
  6. 58:55–58:58 Rock and roll, massaging out that lower spine.
  7. 59:00–59:04 until it brings you to your hands and your knees.
  8. 59:06–59:08 Take a few cat cows here.
  9. 59:09–59:11 stretching out that spine.
  10. 59:26–59:29 Tuck the toes under, find a downward dog.
  11. 59:30–59:36 Take that right leg, knee towards the nose, pull it in, pull it in, pull it in, place it between the hands, drop the left knee.
  12. 59:37–59:39 Inhale, bring it up.
  13. 59:40–59:45 Open through that left hip. So pull the right hip back, left hip forward.
  14. 59:47–59:52 If you want to deepen the stretch, reach back with one hand, finding the foot.
  15. 59:56–59:57 Opening that quad.

Observed movement instructions

  1. 58:00–58:17 Lying on back in a reclined cow face pose, holding feet with right leg crossed over left.
  2. 58:17–58:47 Switches to have left leg crossed over right in reclined cow face pose, holding feet.
  3. 58:47–58:54 Uncrosses legs and hugs both knees to chest, lifting head off the mat.
  4. 58:54–59:02 Rocks back and forth while hugging knees to chest.
  5. 59:02–59:06 Rolls forward to come to a tabletop position on hands and knees.
  6. 59:06–59:26 Performs several rounds of cat-cow stretches, arching and rounding the spine.
  7. 59:26–59:30 Tucks toes and lifts hips into a downward-facing dog pose.
  8. 59:30–59:36 Brings right knee to nose, then steps right foot forward between hands, lowering left knee to the mat for a low lunge.
  9. 59:36–59:47 Lifts torso and raises both arms overhead in a low lunge.
  10. 59:47–1:00:00 Keeps right arm raised, bends left knee, and reaches back with left hand to grab left foot for a quad stretch.

Source segment 1:00:00–1:01:58.541

Source-reviewed instructor cues

  1. 1:00:05–1:00:10 Shift it back, hips back right toes towards the nose, hamstring.
  2. 1:00:18–1:00:25 Shift it back into that front leg, place the hands down, tuck the right toes, left toes under. Shift it back, three legged dog.
  3. 1:00:25–1:00:33 Right leg meets the left, inhale. Left leg's going to come through knee towards the nose and to you can plant the hand or the foot between the hands drop the knee.
  4. 1:00:34–1:00:37 Inhale, bring it all the way up, gaze up.
  5. 1:00:43–1:00:45 You want to deepen that stretch reach for that foot.
  6. 1:00:46–1:00:47 Open it up.
  7. 1:00:48–1:00:50 Hard work is done.
  8. 1:00:54–1:00:57 Release the foot, sit it back.
  9. 1:00:57–1:00:58 Hamstring.
  10. 1:01:10–1:01:19 Shift it forward, placing the weight into that left foot into the hand, bring the right foot to meet the left. Hang over find a rag doll, head down.
  11. 1:01:21–1:01:26 Maybe give yourself a giant hug. Straightening those knees a little bit more.
  12. 1:01:33–1:01:37 Slowly release, rolling one vertebra at a time all the way up.
  13. 1:01:38–1:01:41 Reach the hands behind the back. Inhale up one more time.
  14. 1:01:45–1:01:52 And exhale, give yourself a round of applause. Thank you all for coming. I'll unmute you now and I'll stop recording.

Observed movement instructions

  1. 1:00:00–1:00:04 Starts in a low lunge with the left leg forward, holding the right foot for a quad stretch.
  2. 1:00:04–1:00:18 Releases the foot, places hands on the mat, and shifts hips back into a half split, stretching the left hamstring.
  3. 1:00:18–1:00:23 Shifts forward into the lunge, plants hands, tucks the back (right) toes, lifts the knee, and extends the front (left) leg up and back into a three-legged downward dog.
  4. 1:00:23–1:00:26 Lowers the left leg to meet the right in a standard downward dog.
  5. 1:00:26–1:00:34 Brings the left knee to the nose and then steps the left foot forward between the hands, lowering the back knee into a low lunge.
  6. 1:00:34–1:00:42 Raises both arms overhead into a crescent lunge on the knee.
  7. 1:00:42–1:00:54 Keeps the left arm raised and reaches the right hand back to grab the right foot for a quad stretch.
  8. 1:00:54–1:01:10 Releases the foot, places hands down, and shifts back into a half split.
  9. 1:01:10–1:01:21 Shifts forward, plants hands, and steps the back (right) foot forward to meet the left in a standing forward fold (rag doll).
  10. 1:01:21–1:01:33 Releases the rag doll grip and wraps arms around the legs for a "giant hug" in the forward fold.
  11. 1:01:33–1:01:38 Releases the hug and slowly rolls up to a standing position.
  12. 1:01:38–1:01:45 Interlaces hands behind the back, opens the chest, and looks up in a standing backbend.
  13. 1:01:45–1:01:59 Releases the pose, claps, and speaks to the camera.

Prepared from the original audio and video using machine-assisted transcription and source review.

Watch Happy Mothers Day Barre Routine on YouTube (original video)
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