iCobra pose increases spine mobility, strengthens spinal support muscles, and can help relieve back pain.
Cobra Pose
iJumping jacks improve aerobic capacity, decrease resting heart rate and blood pressure, decrease risk of cardiovascular disease, and improve metabolism.
Jumping Jacks
iThe 4-7-8 breathing technique helps to decrease anxiety, sleep better, manage food cravings and control emotional responses like anger.
4-7-8 Breathing Exercise
iThe Downward dog stretch helps strengthen the upper body, opens up the backs of the legs, elongates the spine, improve circulation, relieves tension and stress.
Downward Dog Stretch
iBicycle crunches improve stability, flexibility and coordination along with toning and strengthening your midsection.
Bicycle Crunches
iSide bends bring balance to your entire body. They lengthen the abdominal muscles, hips, and thigh muscles, while improving flexibility in the spine.
Standing Side Bends
iPush-ups offer many health benefits like building upper body strength, improving balance and posture, and protecting shoulders and lower back from injuries.
Push Ups
iBox breathing is a breathing technique that can relieve stress and reset the mind and body after a stressful situation. The technique works by slowing down the breath and distracting the mind by drawing the focus to a 5-5-5-5 pattern of inhale, hold, exhale, hold.
5-5-5-5 Box Breathing
iTrying to tame our racing thoughts can feel like trying to tame a pack of wild horses. Learn how to gently bring your racing mind back to the present with self-compassion.
Grounding Exercise for Racing Minds
iThe burpee is a full-body, high-intensity bodyweight exercise that improve balance and coordination, and enhanced fat burning and weight loss.
Burpees
iChair squats reduce the demand for balance and stability, making them suitable for beginners or those with mobility limitations. A modified version that target the same muscle groups as traditional squats, including the quadriceps, hamstrings, glutes, and core.
Chair Squats
iCrunches is an intense muscle isolation exercise that help build muscle. Unlike situps, they work only the abdominal muscles.
Crunches
iThis 4-minute meditation music is composed with gentle piano and ambient sounds, specially designed to calm your mind and reduce stress. Use this meditation music to aid in your mindfulness practices, sleep, and relaxation.
Relaxing 4 Minute Meditation Music
iFlutter kicks activate hip-flexor muscles, lower-back muscles, and quads, while targeting lower abdominal muscles. Can increase heart rate, promoting cardiovascular health
Flutter Kicks
iThe glute kickback is an isolation exercise which works all three gluteal muscles (gluteus maximus, gluteus medius, and gluteus minimus). It also helps to strengthen your hamstrings, calves, and core,
Glute Kick Back
iHyperextension strengthen lower back muscles, includes the erector spinae, which supports the lower spine.
Hyperextension
iKnee push-ups are a beginner-level bodyweight exercise that improve upper-body strength, and increase core stability.
Knee Push Ups
iLeg in outs is a pilates and warm-up exercise that primarily targets the abs and to a lesser degree also targets the glutes, hip flexors and quads.
Leg In Outs
iLunges are a resistance exercise that is popular for its ability to strengthen your back, hips, and legs, while improving mobility and stability. Lunges are ideal for those wishing to get stronger.
Lunges
iA 3 minutes mindfulness meditation exercise to help with organize thoughts and emotions on a busy day.
3 Minutes Mindfulness Meditation
iPistol squats mainly work your quads, hamstrings, glutes, calves, and core. Isolation of each leg for balancing strength deficits.
Pistol Box Squat
iThe plank reach is an exercise targeting the entire core, particularly the oblique muscles. It resembles a plank exercise, but the primary difference is that the lifter extends their arms forward, one at time
Plank and Reach
iThe Bird Dog active stretch strengthens the core, hips, and back muscles, helps relieve low back pain, and promotes proper posture.
Bird Dog
iPlie squats active stretch offer numerous benefits, including strengthened inner thighs and glutes, improved hip flexibility, and enhanced balance and stability.
Plie Squat Stretch
iResting squats help elongate the lower back muscles, alleviating tension and reducing pain, maintaining hip mobility, and reducing aches and pains
Resting Squat
iSide lunges stretch the hips and groin, improve balance, and alleviate muscle imbalances.
Side Lunge Stretch
iSuperman active stretch is designed to strengthen and improve stabilization of your lumbar and hip extensors, helps provide spinal support,and reduces the risk of back injury.
Superman
iSide Kick Bent Knee is an active stretch exercise useful for shaping and toning the gluteus muscles while simultaneously working the hip flexor muscles, inner thighs and the lower back.
Side Kick Bent Knee
iJump squats work the glutes, hamstrings, quadriceps, and lower back. They increase your explosive strength and build the muscles supporting the hip and knee, reducing your risk of injury and pain in those areas.
Squat Jumps
iTiger bend push ups help you work on your triceps, deltoids and trapezius. There seem to be different versions of this kind of push ups.
Tiger Bend Push Ups
iBox breathing is a breathing technique that can relieve stress and reset the mind and body after a stressful situation. The technique works by slowing down the breath and distracting the mind by drawing the focus to a 4-4-4-4 pattern of inhale, hold, exhale, hold.
4-4-4-4 Box Breathing
iA short guided meditation exercise to help with relaxation.
1 Minute Guided Meditation
iMountain climbers are great for building cardio endurance, core strength, and agility. You work several muscle groups with mountain climbers—it's almost like getting a total-body workout with just one exercise.
Mountain Climber
iAn easier variation, Box Push-ups offer many health benefits like building upper body strength, and protecting shoulders and lower back from injuries.
Box Push Ups
iThe Dead Bug exercise helps improving pelvic stability, activating deep abdominal muscles, and help you learn how to differentiate the movement between your hips, pelvis and lower spine.