Move Gently. Grow Strong.
Find balance through mindful home workouts and simple, guided routines designed to help you feel your best every day.
The only bad workout is the one that didn’t happen.
Find Your Flow
Unroll your mat and breathe in balance. This at-home yoga routine reconnects your body and mind through slow, mindful movement. Stretch, restore, and rediscover calm energy with every pose.
Child’s Pose (Balasana)
A gentle resting pose to calm the mind and stretch the lower back.
Begin on your hands and knees on the mat.
Bring your big toes together and sit your hips back onto your heels. (Widen knees for a deeper hip stretch).
Exhale and fold your torso forward, resting your forehead gently on the mat.
Reach your arms forward with palms down, or rest them alongside your body with palms facing up.
Breathe deeply into your spine. Relax your neck and shoulders. Hold for 5-10 slow breaths.
Downward-Facing Dog (Adho Mukha Svanasana)
An energizing pose that stretches the shoulders, hamstrings, calves, and arches.
Begin on your hands and knees with wrists under shoulders and knees under hips.
Curl your toes under and spread your fingers wide, pressing firmly into the mat.
Exhale and lift your knees away from the floor. Press your hips up and back toward the ceiling to form an inverted V-shape.
Gently pedal your feet to stretch your hamstrings. Press your heels toward the floor (they don’t have to touch). Keep your ears in line with your upper arms.
Draw your lower belly in. Press through your hands to lengthen your spine. Hold for 5-10 deep breaths.
Tree Pose (Vrksasana)
A foundational standing balance pose that improves focus, stability, and grounding.
Begin in Mountain Pose (Tadasana) with your feet together and arms at your sides. Distribute your weight evenly across both feet.
Shift your weight slightly onto your left foot, keeping the inner foot firm to the floor, and bend your right knee.
Reach down with your right hand and clasp your right ankle. Place the sole of your right foot against your inner left thigh (or below the knee on the calf, never directly on the knee joint).
Bring your hands together in a prayer position at your chest (Anjali Mudra). Fix your gaze on a non-moving point in front of you to help with balance.
Press your right foot into your left thigh and your thigh back into your foot. Stand tall and breathe deeply for 5-10 breaths. Repeat on the other side.
Warrior I (Virabhadrasana I)
A powerful standing pose that builds strength, focus, and stability while stretching the chest and shoulders.
Begin in a standing position (Mountain Pose) at the top of your mat. Take a large step back with your left foot, about 3-4 feet.
Turn your left foot out to about a 45-degree angle, keeping your right foot pointing straight ahead. Align your right heel with your left heel or arch.
Exhale and bend your right knee so it is directly over your right ankle. Your right thigh should be as parallel to the floor as possible.
Inhale and raise your arms overhead, reaching through your fingertips. Keep your shoulders relaxed and your chest lifted. You can keep your hands parallel or bring your palms together.
Gently turn your hips to face forward toward the top of your mat. Press firmly into the outer edge of your back foot. Hold for 5-10 breaths, then repeat on the other side.
Sculpt & Strengthen
Transform your body with beginner-friendly dumbbell workouts designed for tone, balance, and endurance. Using just a pair of weights, you’ll build strong, lean muscles and improve posture from the comfort of home.
POWER. POSTURE. PROGRESS.
Dumbbell Goblet Squat (Quads, Glutes & Core)
A foundational lower-body exercise that builds leg strength and improves hip mobility while teaching proper squat mechanics.
Stand with feet slightly wider than shoulder-width apart. Hold a single dumbbell vertically against your chest, cupping the top end with both hands.
Brace your core and keep your chest lifted. Begin the squat by pushing your hips back and down, as if sitting into a chair behind you.
Lower down slowly until your thighs are parallel to the floor (or as low as is comfortable). Keep your weight balanced in your heels and mid-foot.
Press firmly through your heels to stand back up to the starting position. Squeeze your glutes at the top of the movement.
Ensure your knees track over your toes and your back remains straight throughout. Aim for 3 sets of 10-12 repetitions.
Standing Dumbbell Bicep Curl (Biceps)
An isolation exercise that strengthens and sculpts the bicep muscles at the front of your upper arms.
Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand, with your arms fully extended and palms facing forward.
Keeping your elbows tucked in at your sides, exhale and curl the weights up towards your shoulders by bending your elbows.
Pause at the top of the movement, squeezing your bicep muscles for a second.
Inhale and slowly lower the dumbbells back down to the starting position, maintaining control throughout the movement.
Avoid swinging your body to lift the weights. Aim for 3 sets of 10-12 repetitions.
Dumbbell Lateral Raise (Side Deltoids)
An isolation exercise that targets the side of the shoulders to build width and definition.
Stand tall with feet shoulder-width apart. Hold a dumbbell in each hand resting at your sides, palms facing inward towards your body.
Keep a slight bend in your elbows. Exhale and lift your arms out to the sides until they are parallel with the floor (shoulder height).
Lead with your elbows and keep your wrists straight. Avoid shrugging your shoulders up towards your ears.
Inhale and slowly lower the weights back down to your sides. Do not let gravity do the work; keep tension on the muscles.
Use a lighter weight for this exercise to maintain strict form. Aim for 3 sets of 12-15 repetitions.
Overhead Triceps Extension (Triceps)
An essential movement for isolating the triceps muscles on the back of your arms, improving arm strength and stability.
Stand with feet shoulder-width apart. Hold one dumbbell with both hands (cupping one end) and lift it directly over your head, arms extended.
Keep your elbows close to your ears and pointing forward. Slowly bend your elbows to lower the weight behind your head until your forearms are parallel to the floor.
Exhale and press the dumbbell back up to the starting position by extending your arms fully. Focus on squeezing the triceps at the top.
Avoid letting your elbows flare out to the sides. Keep your core engaged and your back straight (do not arch your lower back).
Control the weight on the way down. Aim for 3 sets of 10-12 repetitions.
Ignite Your Energy
Boost your stamina and burn calories with high-intensity, equipment-free cardio bursts. From jumping jacks to mountain climbers, get your heart pumping and endorphins flowing in minutes.
SWEAT. SMILE. REPEAT.
Jumping Jacks (Full Body Cardio)
A classic, high-energy exercise that elevates your heart rate, burns calories, and improves total body coordination.
Stand tall with your feet together and your arms resting at your sides. Keep your knees slightly soft (not locked).
In one motion, jump your feet out to the sides (wider than your shoulders) while simultaneously raising your arms above your head.
Immediately jump your feet back together and lower your arms back to your sides to return to the starting position.
Land softly on the balls of your feet to protect your joints. Keep a steady, continuous rhythm without pausing between jumps.
Keep your core engaged throughout. Aim for 30-60 seconds of continuous movement.
High Knees (Cardio & Core)
An intense cardio drill that boosts speed, agility, and lower body strength while engaging your core.
Stand tall with your feet hip-width apart. Engage your core and look straight ahead.
Quickly drive your right knee up towards your chest, bringing it as high as your waist level.
Immediately switch legs, driving your left knee up while lowering your right foot to the ground. Land on the balls of your feet.
Continue alternating legs at a running pace. Pump your arms in rhythm with your legs to generate more momentum.
Keep your back straight and chest lifted. Maintain this high intensity for 30-45 seconds.
Mountain Climbers (Core & Cardio)
A dynamic floor exercise that targets the abs, shoulders, and legs while keeping your heart rate elevated.
Begin in a high plank position with your hands directly under your shoulders. Keep your body in a straight line from head to heels.
Engage your core and drive your right knee in toward your chest, keeping your toes off the ground.
Quickly switch legs, extending your right leg back while simultaneously driving your left knee in toward your chest.
Continue alternating legs at a “running” pace. Keep your hips level and avoid letting your butt pike up into the air.
Keep your weight evenly distributed in your hands. Maintain a steady pace for 30-45 seconds.