“Dance” in side planks using fluid movements to gracefully work the body while holding variations of side plank. This segment does not have music, however, it definitely helps to perform to your favorite songs.

Move the hips non-stop in this segment that uses semi and full circle motions to force the quadriceps to contract and stretch simultaneously. Circle your hips in barre squats, parallel position, and first and second plie positions to elongate and sculpt long and lean thighs.

This segment flows from downward-facing dog and planks into tricep push-ups and holds. Tricep work alternates with side plank and plyometric plank jumps to work the shoulders and core in this segment set in the serene background on the water.

Twist, scoop, tuck, and balance on one leg in 1st position plié relevé and second position parallel.

This workout will improve a dancer’s layouts, developpés, and extensions, but for everyone at any level this is an incredible workout for isolating the hips and legs to build strength while sculpting the quadriceps.

A great way to strengthen and challenge the abs and back together with Variations in Half-Roll Down. Maintaining the intense scooping of the naval towards the spine for this non-stop 14 minute workout will tighten, strengthen, and firm your belly fast.

This workout uses a movement focus in various angles to challenge and sculpt the arms and shoulders.

This segment will challenge your strength and fluidity with planks, down-ward facing dog, and variations that require working from neutral to rounded spine. This segment deeply engages the core muscles while challenging the upper body muscles to stabilize and hold the body through undulating move...

This workout incorporates the use of the step at the barre to target the glutes by increasing the range of motion in sitbacks while facilitating proper alignment and support for exercises including flat back lunge-lifts and low lunge-squat sequences. Challenge your muscles with this segment that ...

This segment targets the hamstrings and glutes with a slight emphasis on the outer hips and quadriceps with unique twists and variations of pretzel at the barre.

Increase the strength and height of your leg extensions while targeting the core with these abdominal tightening standing exercises. This dance and pilates inspired workout offers fluid yet controlled movements to strengthen the thighs/hips and tighten the mid-section.

This workout is all about control, lift, and lengthening to sculpt elongated thigh muscles and strengthen the hips. Like all of the leg/hip isolation segments, continued practice will increase your leg lift height and range of motion.

This workout combines mat work, barre work, and a combination of traditional resistance training exercises to work the total body. This segment demonstrates one set. Perform 2 or 3 more sets after finishing the entire sequence for more of a challenge.

Train your front, lateral, and rear deltoids with this segment that uses a scooping motion of the arm with a slight bend in the elbow to work the shoulders in various angles.

This short 11 minute workout will tighten the abs while focusing on the obliques. Feel the work wrap around your core with twists while you pull your naval to the spine on the mat.

This body weight workout targets the lower body and core with exercises performed on a step.

This workout targets the triceps with alternating body weight exercises on the mat and isolated movements that will challenge the triceps with barely any weight at all.

This segment targets the obliques, core, lats (sides of back), and shoulders while challenging your strength and balance in variations of side planks. Learn to build upon modifications to perform full leg extensions while working from modified forearm to extended arm side plank holds and movements.

All variations are performed in parallel with intervals of rotational movements to work the entire core. Abs: At the wall II differs from Abs: At the Wall I by facing away from the wall and using the wall to support the back versus the feet in Abs: At the Wall I.

The combination of cardio movements with upper body weighted exercises will burn more calories in less time while sculpting the upper body in this segment. Warm-Up I can be performed first with this segment to learn movement sequences while elevating the heart rate. This workout also offers low-i...

Tighten and sculpt your abs with this segment that alternates controlled slow movement with fast, quick pulses performing traditional and pilates-inspired exercises to challenge the core on the mat.

This segment is an intro to Cardio Arms II to learn the movement sequences while warming up the body, but a great warm-up for any Ballet Body segment.

This workout is all about elongation with alternating the contraction and stretch of the biceps and triceps. The exercises in this segment will exhaust these opposing muscles with challenging exercises in various angles of resistance.

This ballet-inspired lower body workout gracefully flows from isometric holds into one-legged plie sit backs and leg extensions at the barre to lengthen and strengthen the lower body.