This is a 3 month beginner program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!

We’ll do 4 classes a week for 12 weeks and we’ll target the Hips, Knees, Ankles, and Spine.

Week 1:
Day 1: Short Class 102
Day 2: Short Class 97
Day 3: Short Class 109
Day 4: Short Class 105

Week 2:
Day 1: Short Class 83
Day 2: Short Class 106
Day 3: Short Class 65
Day 4: Short Class 19

Week 3:
Day 1: Short Class 59
Day 2: Short Class 92
Day 3: Short Class 89
Day 4: Short Class 105

Week 4:
Day 1: Short Class 77
Day 2: Short Class 58
Day 3: Short Class 72
Day 4: Short Class 19

Week 5:
Day 1: Short Class 93
Day 2: Short Class 135
Day 3: Short Class 109
Day 4: Short Class 23

Week 6:
Day 1: Short Class 127
Day 2: Short Class 92
Day 3: Short Class 42
Day 4: Short Class 7

Week 7:
Day 1: Short Class 68
Day 2: Short Class 58
Day 3: Short Class 89
Day 4: Short Class 79

Week 8:
Day 1: Short Class 77
Day 2: Short Class 135
Day 3: Short Class 72
Day 4: Short Class 130

Week 9:
Day 1: Short Class 83
Day 2: Short Class 70
Day 3: Short Class 109
Day 4: Short Class 7

Week 10:
Day 1: Short Class 127
Day 2: Short Class 106
Day 3: Short Class 65
Day 4: Short Class 79

Week 11:
Day 1: Short Class 8
Day 2: Short Class 62
Day 3: Short Class 89
Day 4: Short Class 113

Week 12:
Day 1: Short Class 59
Day 2: Short Class 70
Day 3: Short Class 72
Day 4: Short Class 7

If possible, space out those classes evenly in your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, and Day 4 is a Friday. If you can’t do this with your schedule, it’s totally okay and you can do the classes on whichever days work best for you.

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!