15-minute cardio workout, for any level of fitness. No more excuses, you can fit this little gem of a cardio workout at any time and anywhere.

No equipment is required, and this can be done as a stand-alone workout or pair with one of my strength workouts for the full-meal deal.

Tools: a mat i...

Get your step count in your own living room with this fun, low-impact walking workout. Step the equivalent of 2,500 steps or 2km.

And if you're feeling extra spicy put on a weighted vest for extra calorie-burn and added bone-building.
Head here to check out the one I'm using in this workout: h...

Get your heart rate and train those abs in this all-standing low impact cardio and ab workout. It's only 20-minutes long and all you need is access to a wall for one of the exercises.

Tools: nothing

On Day 1 of the 7-Day introduction to Qi Gong series, we will be working on the basics of the basics. How to do a Qi Gong stance, how to do basic abdominal breathing, and how to get rid of all the negative energies in your body.

Day 2 of the 7-Day introduction to Qi Gong Series. After learning how to release all the negative energies out of your body yesterday, we will learn how to absorb clean and positive energy from the surroundings. We will also review all the movements from yesterday’s class.

Day 3 of the 7-Day introduction to Qi Gong Series. Building on the last two days, we continue to learn new movements of the basic Qi Gong routine. One of the new movements today is mobilizing the spine. The spine is a huge energy channel that is often being neglected. Activating it can provide hu...

Day 4 of the 7-Day introduction to Qi Gong Series. Most energy channels in our bodies are vertical. And today we will be learning how to activate the only horizontal energy channel. This energy channel connects all other channels in our bodies. Once activated we can improve the circulation of our...

Day 5 of the 7-Day introduction to Qi Gong Series. Today will be the last day learning new movements. Besides reviewing what has been taught in the past 4 days, we will learn 3 new movements to complete this basic Qi Gong routine. We will be learning one of the most important movements that allow...

Day 6 of the 7-Day introduction to Qi Gong Series. In this video Alex will review all movements of this basic Qi Gong routine. He will also be explaining some finer details of each movement that he has not mentioned previously.

Day 7 of the 7-Day introduction to Qi Gong Series. On the last day of the 7-Day introduction to Qi Gong course, Alex will lead you to do the whole routine without any instructions. The reason is so you can follow, but at the same time focus internally on your breathing and movements. The goal is ...

If you have osteoporosis or osteopenia then you know how hard it is to do a full Pilates workout. Because of the forward flexion most Pilates mat-work has it makes it impossible for someone with osteoporosis to enjoy a full class. For this workout, you will move through a variety of Pilates postu...

Day 1: Let’s Begin! In this video, we will start with an overview of what optimal posture is and work through a short series to help develop the muscle activation needed for maintaining this in the body.

We’ll use a block and the wall for feedback in this one.

Day 1: Give your SI joint and low back some relief with this video. We begin with a gentle pelvis-reset sequence of six moves to reset your pelvis and SI joint.

From there I'll guide you through a mobility flow for your hips, thoracic spine and quadratus lumborum (which can get overactive and c...

In this practice, we address the common imbalances that lead to low back pain with compassion and mindfulness.

Have a folded towel or blanket, a cushion, or a block nearby for seated postures. A bolster, or couch cushion, might also be helpful but not necessary. A chair nearby is also recommend...

New or newish to Pilates? Train your hips and booty and learn the proper posture and cueing with this beginner’s class.

Added bonus: this workout is entirely on the mat as well, with no up and down exercises.

Tools: Mat and small ball (optional)

You will not be putting pressure on your knees or doing any lunges or squats in this workout. Your body will feel the work and your knees will be happy throughout! Perfect for anyone with or without knee pain.

Tools: Mat, fit loop (booty band), small ball

This is the friendliest workout on the internet! Using a series of plank moves, and deep core moves, this workout will be easy on the low back and the neck, and it is also osteoporosis-friendly.

Grab a mat and follow along after your workout, or as a stand-alone if improving your core strength i...

Day 1: We set the foundation today by getting back in touch with our cores and waking up the muscles that will bring us greater stability as we move through life.

This practice will be on the floor - so a mat is recommended and possibly a folded towel or blanket if you need extra padding.

Day 2: Core activation is key in yoga! In today’s 10-Minutes, we flow through some modified sun salutations with extra focus on those stabilizing muscles deep within. We target all 360 degrees - front, back, and sides! This class will move - including standing and floor poses.

A mat is recommen...

Day 3: We are back down on the mat again today, progressing through a climbing series of planks and back extensions. You can progress or stay where it feels best for your body - awareness is key!

This practice will be on the floor - so a mat is recommended and possibly a folded towel or blanket...

Day 4: Today, we focus on some yoga postures that will wake up, bring awareness, strengthen and lengthen the waist and all the corresponding musculature.

We will be standing for the entire practice - a sticky mat is recommended but optional!

Day 5: This class will get you even more connected to your core and its proper activation. We progress through a series of escalating mat exercises that will challenge you in all the right ways!

This practice will be on the floor - a mat is recommended.

Day 6: Today we target the side bodies as we work into side planks. We will journey together through a series of activating poses - modifying as needed.

This practice will be on the floor - so a mat is recommended and possibly a folded towel or blanket if you need extra padding.

Day 7: You have made it to the last day! Today, we revisit some of the fave exercises from the last week and build upon them. You're ready to go out into the world with stability and confidence!

This practice will be on the floor - so a mat is recommended and possibly a folded towel or blanket ...