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7m Kneeling Kettlebell Warm-Up
LEVEL: Beginner-friendly
ABOUT: Shoulder, spine, and hip mobility warm-up with a medium kettlebell (18lbs). Move through this quick warm-up to prime the body for your next workout.
HIGHLIGHTED EXERCISES: half-kneeling windmill, t-spine rotations, and hinges
EQUIPMENT: kettlebells
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20m Rejuvenating Full Body Stretch
ABOUT: Soothing yoga flow with resistance bands for added strength. Class structure: standing resistance bands exercise, balance leg exercises, yoga flow with sun salutations and a warrior series, soothing hip stretches to end.
HIGHLIGHTED STRETCHES: neck CARs, spine CARs, runner’s lunge, isomet...
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10m Quickie Full Body Stretch
ABOUT: Total body stretch class using zero equipment.
HIGHLIGHTED STRETCHES: kneeling spinal CARs, frogger stretch, thread the needle variation
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10m STANDING MOBILITY QUICKIE
ABOUT: Beginner-friendly, full-body mobility workout using an elevated surface. One set of exercises.
HIGHLIGHTED EXERCISES: leg lifts, shoulder circles, kneeling thoracic twists
EQUIPMENT: chair, wall, or other elevated surface
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8m KETTLEBELL ARM BAR WARM-UP
Beginner-friendly, full-body kettlebell warm-up using a medium kettlebell (18 lbs). No repeating exercises. Scanning the video before beginning the workout is recommended to understand how transitions will happen between movements.
- Highlighted exercises: kettlebell arm bar, spinal twists, knee...
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10m ENERGIZING SHOULDER MOBILITY
Mat-based shoulder mobility workout using zero equipment. Begin with lying mobility exercises and end with kneeling exercises.
Intensity: 2/5
Level: Beginner-friendly -
10m Hips & Lower Back Stretch
A bodyweight stretch + mobility class, including stretches targeting the hips and lower back.
Equipment needed: none
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10m HIPS & HAMSTRINGS STRETCH
A bodyweight stretch + mobility class including stretches targeting the hips and hamstrings.
Highlighted stretches: pigeon stretch, 1/2 happy baby
Equipment needed: none
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10m EASY CHEST & HAMSTRINGS STRETCH
Simple, full-body stretch class using a yoga strap (or band) for a deeper stretch. Highlighted exercises include shoulder flossing, quad stretch, lying hamstring stretch (with strap).
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10m Deep Hips & Chest Stretch
ABOUT: Full-body guided stretch class using a wall and an elevated surface.
HIGHLIGHTED STRETCHES: elevated pigeon, chest stretch using wall
EQUIPMENT: wall, elevated surface
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20m Relaxing Full Body Mobility (Bands)
LEVEL: Beginner-friendly
SWEAT SCORE: 2/5ABOUT: Relaxing, full-body mobility session using bodyweight, bands, and dumbbells (5 lbs). Targets posture and hips.
HIGHLIGHTED EXERCISES: clamshell, anterior raise, internal/external rotation (with dumbbells), leg lowers
EQUIPMENT: bodyweight, resi...
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15m HAPPY HIPS & HAMSTRINGS STRETCH
Cooldown stretch and flow targeting the lower body using bodyweight only. Seven stretches/yoga poses with no repeats.
- Highlighted exercises: happy baby, tripod leg left, half split, spinal twist
- No musicIntensity: 2/5
Level: Beginner-friendlyEnjoy this quick yoga flow which includes hip ...
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10m GO-TO LE SWEAT WARM-UP
Full body, energizing warm-up using bodyweight only. All mat exercises except last one.
- Highlighted exercises: side-lying windmill, scap press, prone arm sweeps
- Includes musicEquipment needed: none
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5m EASY MORNING MOBILITY
Five mobility stretches in five minutes. This is the perfect way to start any day or any workout.
Level: Beginner-friendly
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20m Relaxing Lower Body Stretch
ABOUT: Relaxing lower body stretch, including stretches for the ankles, hips, and hamstrings. Each stretch is held for two minutes. Includes music.
EQUIPMENT: rolled-up blanket or towel recommended
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10m Strengthening Hip Mobility
LEVEL: Beginner-friendly
SWEAT SCORE: 4/5ABOUT: Hip-focused mobility and stretch class will help you build the space and strength to deepen your squats.
HIGHLIGHTED EXERCISES: side-lying hip CARs, tempo squat, sumo lean
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35m STRENGTHENING YOGA WITH BANDS
Resistance bands workout combined with a yoga flow. Class structure: two circuits of full body resistance bands exercises, standing yoga flow, mat exercises, breathwork to close.
- Highlighted yoga poses: chair pose, frogger pose, boat pose, crescent lunge with twist
Equipment needed: resistanc...
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10m Relaxing Full Body Stretch
ABOUT: A soothing full-body stretch routine using a wall help deepen the stretches. Each stretch is held for two minutes.
TARGETED AREAS: chest, hips, hamstrings, inner thighs
EQUIPMENT: wall
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15m Soothing Lower Back Mobility
LEVEL: Beginner-Friendly
SWEAT SCORE: 2/5ABOUT: Easy-going lower back strengthening and stretch class. Class structure: mobility, strength, stretch.
HIGHLIGHTED EXERCISES: hip mobility exercises, side-lying clamshell abduction, lizard stretch
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15m STRENGTHENING FULL BODY MOBILITY
Our most popular mobility class often, referred to as "Charlee's Daily Mobility Routine." Class structure: five essential mobility exercises repeated two times thru.
- Highlighted exercises: isometric split squat, isometric side plank, bear plank hold, dead bug
- No musicEquipment needed: yog...
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10m ENERGIZING CHEST & SHOULDER STRETCH
Upper body stretch class using a wall. Highlighted exercises include reverse table-top + reach, thread the needle, figure four.
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10m FIERY FULL BODY MOBILITY
ABOUT: Quick, challenging, but effective full-body mobility class using bodyweight only.
HIGHLIGHTED STRETCHES: lying hip flexion, side-lying hip CARs, shoulder CARs (CARs = controlled articular rotations)
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10m DE-STRESSING BACK MOBILITY
Relaxing spinal mobility flow designed to help you de-stress and feel taller. Yoga block optional.
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Dr. James Chung, DPT: James is a Doctor of Physical Therapy, rehabilitation and strength training specialist, and certified Kinstretchâ„¢ Mobility instructor in New York City.
Follow James on Ins... -
15m STRENGTHENING WRIST MOBILTIY
Wrist-strengthening mobility routine using zero equipment.
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James Chung, CSCS: James is a Doctor of Physical Therapy, rehabilitation and strength training specialist, and certified Kinstretchâ„¢ Mobility instructor in New York City.
Follow James on Instagram: https://www.instagram.com/chungychung/