Welcome to the Workout Video Series.

These videos will take you through how to do each of the moves in your 7 Day Tiny and Full Guide workout. Click here to download the guide.


Cycle 1

PRISONER SQUAT

Place your hands behind your head with elbows wide. Stand with your feet roughly shoulder-width apart. Squat down by bending at the hips and knees until your thighs are parallel to the floor then stand back up. Repeat. Keep your back straight, heels in contact with the floor and knees in line with your toes. If you’re unable to go all the way down, use a limited range of motion.

Plank

Lay face down on the floor with your forearms and toes in contact with the floor. Keep your body in a straight line from head to heel. Contract your abs, imagine being tall and breathe.

Toe hop

Stand tall with your arms in an athletic bent position. Hop up and down on the balls of your feet landing as softly as possible bending lightly through the ankles, knees and hips. Imagine an invisible jump rope.

T-roll

Assume a pushup position on the floor. While keeping your body and arms in a straight line, rotate your torso 90 degrees to the side and let your feet roll on the side as well. Return to the start and repeat on the other side. Alternate between sides.

Cycle 2

Prisoner hinge

Place your hands behind your head with elbows wide. Stand with your feet roughly hip-width apart. Bend forward primarily from the hips and slightly at the knees until your torso is parallel to the floor. Stand up contracting your hamstrings and glutes. Repeat.

Side plank on knees

Lay down on the floor on your side with your knees bent at 90 degrees and forearm on the floor. Elevate your body off the floor with the bottom lower leg and forearm maintaining contact. Hold this position contracting your obliques. Imagine being tall throughout the entire time.

Butt kick


Stand tall with your elbows bent at 90 degrees and stationary at your sides. Keeping the weight on the balls of your feet, hop and bend one knee kicking your heel towards your glutes. Alternate between legs as quickly as possible. Keep your thighs side by side.

Superman swimmer

Lay facedown on the floor. Lift your feet up and raise your arms off the floor. Contract your glutes and abs. Bring your elbows down towards your sides and shoulder blades together then raise your arms straight back up overhead. The only movement is at the arms. Repeat.