Beginner

Beginner

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Beginner
  • The Best Back Exercises & Stretches

    Strengthen your back extensors and core muscles in this back strengthener and stretch workout. This is the perfect active recovery workout from training or tack-on after a workout on an off day.

    We begin with four of my favourite back strengthener exercises and then proceed to some yummy stretc...

  • Everyday Stretches & Recovery Workout

    Short, simple, and straight to the point! This full-body stretch is the perfect routine to add to your day or perform as a recovery workout on your off day from training.

    Get ready to open the chest, extend the thoracic spine, and loosen the hips.

    Day 25 of the Unstoppable Challenge.

    Tools:...

  • Posterior Shoulder Strength and Stability

    Workout 1 of this 2-part series focuses on the posterior rotator cuff muscles and tendons. You'll need a light to moderate resistance Theraband (resistance tubing works as well; just make sure it’s long enough and not overly hard to stretch).

    Use this as a warm-up before a strength workout, or a...

  • Rotator Cuff Workout

    Strengthen the front and top of the shoulders with this low-intensity, Theraband-based workout. Alternate between Day 1 and Day 2 Rotator Cuff workouts to stabilize and strengthen your shoulders in all planes of motion.

    This can be done as a warm-up before a workout, or a stand-alone if you have...

  • Shoulder Friendly Total Body Workout

    Whether you have sensitive shoulders or not you will love this shoulder-friendly total body strength workout. Using dumbbells and a booty band you'll hit it all.

    I have also programmed some shoulder strengthening exercises and mobility drills, and I offer tips on what exercises in this shoulder...

  • Qi Gong for Lower Back Pain

    In this video, Alex will share a Qi Gong routine designed to relieve lower back pain and stiffness. This exercise uses pressure point stimulation, stretching, and movements to loosen up tight muscles and increase circulation in the lower back region.

    No equipment is required.

  • Qi Gong for Stress & Anxiety

    Emotional stress and anxiety can cause so many health issues. And in modern society, most people are stressed. So in this video, Alex will share with you a Qi Gong routine designed to reduce stress and anxiety and eliminate all negative emotions.

    No equipment required.

  • 10-Min Full Body Mobility Workout

    Loosen up your joints and stretch out your body with this 10-minute full-body mobility routine. It's the perfect recovery workout!

    Do daily to move and feel better.

    No equipment is required.

  • Lower Body Flow - Move for 10

    Flow through a series of moves focussing on the lower body. This is also a great warm-up before a walk or run or if you need a longer warm-up before a workout. No equipment is required.

  • Standing Flow - Move for 10

    Get the blood pumping and the joints warmed up with this total-body flow series. This is also a great warm-up before a run, or walk or if you require a longer warm-up before a workout. No equipment is required.

  • 10 Minute Qi Gong Energy Boost

    Alex will share a simple energy-boosting Qi Gong workout with you in this video. This exercise is a great way to start the day or whenever you feel low in energy. For people who suffer from chronic fatigue, practising this daily can help build up your energy level slowly.

  • Qi Gong for Digestion

    This 10-minute Qi Gong workout is specifically designed to support digestion and promote overall gut health. These gentle movements and breathing techniques help to stimulate the digestive system, improve circulation, and reduce inflammation. Throughout the class, you'll be guided through a serie...

  • Qi Gong for Stress

    This 10-minute Qi Gong workout is designed to help relieve stress and promote relaxation. The gentle movements and deep breathing techniques help to release tension in the body and calm the mind. Throughout the class, you'll be guided through a series of flowing movements that increase energy flo...

  • Day 1 Opening and Closing Movements [RELAXATION & MINDFULNESS]

    On Day 1, we will start our journey into the Five Animals Qi Gong with the Opening and Closing movements. These movements serve as the foundation for the practice and help us to enter into a state of relaxation and mindfulness. The Opening movement prepares our body and mind for the practice, whi...

  • Day 2 Tiger Movements [POWER, STRENGTH & FLEXIBILITY]

    On Day 2, we will learn the Tiger movements of the Five Animals Qi Gong. The Tiger is associated with the wood element, which is related to the liver, gallbladder, eyes, and tendons. The Tiger movements are powerful and help to build strength and flexibility in the body. They also help to cultiva...

  • Day 3 Deer Movements [AGILITY & FLEXIBILITY]

    On Day 3, we will learn the Deer movements of the Five Animals Qi Gong. The Deer is associated with the water element, which is related to the kidneys, bladder, ears, bones, and marrow. The Deer movements help to promote a healthy spine since there are twisting and bending movements. They also he...

  • Day 4 Bear Movements [STRENGTHEN IMMUNE SYSTEM]

    On Day 4, we will learn the Bear movements of the Five Animals Qi Gong. The Bear is associated with the earth element, which is related to the spleen, stomach, and muscles. The Bear movements help to build coordination and stability in the body. They also help to promote digestion and strengthen ...

  • Day 5 Monkey Movements [JOY, PLAYFULNESS & CREATIVITY]

    On Day 5, we will learn the Monkey movements of the Five Animals Qi Gong. The Monkey is associated with the fire element, which is related to the heart, small intestine, and blood vessels. The Monkey movements are playful and dynamic, and help to promote agility and flexibility in the body. They ...

  • Day 6 Bird Movements [CLARITY & CALM]

    On Day 6, we will learn the Bird movements of the Five Animals Qi Gong. The Bird is associated with the metal element, which is related to the lungs, large intestine, skin, and hair. The Bird movements are light and graceful, and help to improve balance and lung function. They can help to promote...

  • Day 7 Full Routine [START TO FINISH]

    On Day 7, we'll review all of the movements we've learned over the past six days and put them together into a complete routine. We'll practice the Five Animals Qi Gong from start to finish and discuss some tips and tricks for getting the most out of your practice. By the end of this video, you'll...

  • Osteoporosis Friendly Yoga

    Increasing balance and coordination helps to prevent falling, a major cause of osteoporotic fractures. In this class, you will experience the benefits of yoga - core strength, increased flexibility, and connected calm - along with building confidence in balance and coordination. We will keep the ...

  • 10-Min Total Body Stretch

    Are you feeling tight? Want to stretch out after a workout or walk? This 10-minute stretch session hits all the tight areas and feels so good!

    No equipment is required.

  • 15-Min Low Impact Cardio

    If you are looking for a quick cardio workout that gets the heart rate up, yet is easy on the joints - look no further! This workout checks all the boxes:
    ✅ low impact
    ✅ no-repeat
    ✅ quick.

    This is the perfect cardio workout for those who hate cardio. No equipment is required.

  • 15-Min Total Body Strength Workout

    This workout only uses 1 pair of dumbbells and hits all the muscles in the body. Supersetting the front of body, legs and back of the body, you'll cycle through 2 circuits to give your muscles the challenge and variety they need - and in under 15 minutes.

    Tools: 1 pair of moderate dumbbells

    2...