“HA” Breath
“HA” BREATH - TITANIC RISING (WEYES BLOOD)
Begin in a comfortable seated position, with hands next to body, elbows at waist level
As you inhale, raise your arms above your head
As you exhale, bring your arms back to your waist, making a HA sound as you exhale
Increase speed and volume with each breath
Do for duration of song
Grounding Stance
2. GROUNDING STANCE - A PALE (ROSALIA)
Come to a wide stance with toes pointing to your sides
Bring center of gravity down as you engage your thighs
Pulse up and down, experimenting with depth and finding a movement that feels good
Roll shoulders back and gently roll neck as feels right
Do for duration of song
Serving Arms
3. SERVING ARMS - UNFORGETTABLE (FReNCH MONTANA, SWAE LEE, MAJOR LAZER)
Come to a stance with legs hips distance apart and knees bent slightly
Outstretch arms in front of you, palms up
Bring shoulders back and down, settling them into sockets
Begin alternating positions of palms, so that one starts higher than the other, then switches to lower position
Continue for duration of song, regularly checking in with shoulders to make sure they are back and down
Squat
4. SQUATS - GOD FLOW (NASTY C, crownedyung)
Stand with your feet slightly wider than hip-width apart, toes slightly turned out, arms at your sides, palms in
Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat. Bend your elbows and bring your palms together in front of your chest
Drive through your heels to stand and squeeze your glutes at the top
Do for duration of song
Jumping Jack
5. JUMPING JACKS - THE OG (A TRIBE CALLED RED, BLACKBEAR)
Start standing upright with your arms by your sides
Jump both legs out while raising both arms above your head until your hands meet
Return to starting position
Do for duration of song, stopping as needed (if stopping, bring attention to breath to reinvigorate)
Dead Bug
6. DEAD BUG - 64’ (KAASH PAIGE)
Lie face up with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). This is the starting position.
Slowly extend your right leg out straight while simultaneously dropping your left arm overhead parallel to the floor. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor.
Bring your arm and leg back to the starting position.
Repeat on the other side, extending your left leg and your right arm.
Forearm Plank Rock
7. FOREARM PLANK ROCK - SCRIPTINA (LOSCO)
Start in a forearm plank with your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel, and legs extended behind you. Tuck your tailbone and engage your core, butt, and quads.
Rock your entire body forward a couple inches so your shoulders go past your elbows toward your hands.
Rock back a couple inches. That's 1 rep.
Make sure to keep your core, butt, and quads engaged the entire time.
Continue for 30 seconds. Pause for 10 seconds. And begin again. Repeat for duration of song.
Plank Up Down
8. PLANK UP DOWN - THUNDER BAY (HUDSON MOHAWKe)
Start in high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Place your feet hip-width apart.
Lower your left arm down so that your forearm is on the floor. Then, do the same with your right. You should now be in forearm plank position.
Place your left hand back on the floor to extend your arm, and follow with your right arm, so that you end back in high plank. That's 1 rep.
As you move, keep your hips as still as possible so that they're not swaying from side to side. To make this easier, try widening your legs a little more.
Conttinue for 30 seconds. Pause for 10 seconds. And begin again. Repeat for duration of song.
Lateral Lunge
9. LATERAL LUNGE - NO OPTION (DJ SNAKE, BURNA BOY)
Stand with your feet in a wide stance and your hands in front of your body. This is the starting position.
Bring your body (about 2 feet) out to the right. As you move right, begin to hinge forward at the hips, push your butt back, and bend your right knee to lower into a lunge.
Pause for a second, and then push off your right leg to return to the starting position. That's 1 rep.
Do all your reps on one side, then repeat with the other leg. You can also alternate legs if you prefer. Continue for duration of song.
Step-Squat
9. STEP-SQUAT - DO YOU? (TROYBOI)
Begin standing with legs touching and arms at side
Take a wide step out to your right, and as you step bring arms parallel to ground
When foot hits floor, engage core, glutes and quad, and squat
Bring right foot back to meet left foot, and repeat same move on left side
Continue for duration of song
Jumping Jack
10. JUMPING JACKS - BLANCO (J BALVIN)
Start standing upright with your arms by your sides
Jump both legs out while raising both arms above your head until your hands meet
Return to starting position
Do for duration of song, stopping as needed (if stopping, bring attention to breath to reinvigorate)
Free Move
11. FREE MOVE- TANOKUMBIA (A TRIBE CALLED RED, EL DUSTY, BLACKBEAR)
As the song begins, bring to mind something that has been bothering you, that you want to release or something that you would like to celebrate
Use the duration of the song to move freely
Any movement works, so long as you are moving
Take up space
DO NOT WORRY ABOUT WHAT YOU LOOK LIKE
Turn your mind off and move
The “weirder” the better
If you are releasing something in this song, envision it leaving your body as you make your movements
Palms Up
12. PALMS UP - NORRSKEN (KARIN BORG)
Come to a comfortable seated position
If sitting cross-legged, move the flesh of your seat away from the bones
Engage core so you can sit straight
Place hands somewhere that feels right and turn palms towards the sky
For the duration of the song, keep your mind on that you are grateful for
Make a list, or meditate on one thing
13. STRETCH
Take 5 minutes to stretch as needed
Hold each pose for at least three long, deep breaths
14. GUIDeD MeDITATION
Take off your shoes
Come to a comfortable position lying on your back, with your palms facing up at your sides
Open the guided meditation link (click here) to hear this session’s meditation
15. PEN-TO-PAPER
Take your journal and pen out
Spend 10 minutes free writing
Try not to analyze what you’re writing. Just write for the full ten minutes.
Explore the prompts below as feels right:
Who are you?
Who were you at 7 years old?
Who are you when you are your truest self?
How can you access that woman?
How will you access that woman?
How does it benefit you to be that woman?