15 Minutes or Under
97 Episodes
It’s all about how you spend your time while moving and exercising, not how long you spend at it. Quality over quantity—we all know it’s true.
This express series is a collection of short (10-15 minutes) but effective full body classes focused on strengthening, opening + connecting to your body to make sure you get the most out of your limited time.
Whether you just need a break throughout your day, some movement after a meal, or are in a crunch to find some quick fitness, it’s amazing what you can accomplish in under 20 minutes.
This series has classes for all different levels to fit your individual needs. Make your movement work for you.
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03:29Episode 1
2a. opening the feet
Episode 1
The first part of how to walk is making sure that we open our feet. We'll go through simple techniques to release our feet through self-massage which are easy to do, feel amazing, and create so much space in our feet. The end goal is to make our feet feel great, improve our balance, and mobilize ...
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04:05Episode 2
breathing for focus // box breathing
Episode 2
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04:32Episode 3
tutorial // breathing
Episode 3
Most of us aren't breathing correctly in either our everyday or when we do physical movement. Regan breaks it all down -- it's wild the difference it makes!
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breathing for calm // alternate nostril breathing
Episode 4
The perfect class if you are new to breathwork. We'll go through the simple and effective alternate nostril breathing technique which helps relax your nervous system and helps get your diaphragm moving--perfect for calming yourself.
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04:59Episode 5
Passive psoas release to reset pelvis
Episode 5
This is wonderful release for your psoas, low back and hips, allowing gravity to reset your pelvis and restore good alignment. Also allows for drainage flow and relaxation of the nervous system. You need a chair or stool.
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05:16Episode 6
Restorative psoas - back release
Episode 6
This is a simple and effective pose to help relieve tension in the psoas , low back and hips while balancing your nervous system. You need either a bolster or couch/chair cushion/ heavy blankets to recreate a bolster.
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05:35Episode 7
awaken + strengthen in 5 minutes
Episode 7
A well-rounded, quick but effective open level express class that quickly warms you up, awakening + strengthening the body.
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05:50Episode 8
recap of core engagement with breathing
Episode 8
This class reviews how to engage + strengthen our core through 360-degree breath. We'll go over all of the particulars for optimal alignment and health + how to engage for optimal core stability. It seems like a minor tweak but this will change how your body functions, feels and looks!
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06:01Episode 9
2b. mobilizing through our feet
Episode 9
Welcome to part b, where we'll mobilize and step forward and improve our gait by opening + strengthening our feet and ankles (trust me, it changes how are feet move through space entirely).
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06:15Episode 10
glutes engagement + activation
Episode 10
We're learning how to engage our glutes correctly so we can fire them up for strength and space in our hip joint and spine. Attention is paid to prevent ever gripping in the glutes because that leads to tension, weakness, and pain! We're all about the strong foundation so our future movements hit...
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06:36Episode 11
breathing for calm // box breathing
Episode 11
Box breathing is a technique we use to calm down the nervous system and is a great one to do anytime and anywhere!
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06:59Episode 12
2c. the push off
Episode 12
In the final section of part 2, we're focusing on the push-off when stepping forward, mobilizing through the front of our foot to open the front of our body and activate the back while walking.
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07:06Episode 13
movement for upper back and arm strength
Episode 13
A class to mobilize and strengthen the upper back while working on shoulder stabilizers and arms.
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07:13Episode 14
breathing for calm // triangle breathing
Episode 14
Triangle breathing is a simple technique that creates calmness in the body. It's a great tool to reach for at any point in your day when things are getting away from you. A great class for beginners.
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07:17Episode 15
breath/core engagement
Episode 15
A step-by-step guided practice for using our breath for stomach engagement to help change our patterns to apply to our movement going forward!
Props: a chair or stool
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07:35Episode 16
how to sit, get up, and stand correctly
Episode 16
Talking about the best way to be sitting, getting up, and standing still + quick helpful tips to improve your alignment
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07:40Episode 17
1a. building the arch
Episode 17
It's all about making foot health a manageable part of your routine so in this class (part a) we will build our arch and learn how and where to stand on our feet. This class awakens the feet, builds strength and awareness of the arches, and teaches us how we should be standing to create a good fo...
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08:10Episode 18
breathing for relaxation // belly breathing
Episode 18
Our stomachs become storing grounds for a lot of our emotions, so in this class, we'll focus on those feelings by breathing in the belly, with a slow inhale and exhale, to promote feelings of relaxation.
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08:24Episode 19
movement for chest opening
Episode 19
A feel-good way to relieve shoulder + chest tightness which will allow the spine to open + make it easier to breathe.
Props: we recommend a foam roller but a thick blanket can substitute
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08:56Episode 20
stomach massage to debloat
Episode 20
Experience the magic of stomach massage (and learn why it's so important). Using a soft ball, we'll work tissue in the stomach and hip flexors to release built-up tension, relieve bloating, and improve core activation (which aids in overall better digestion too!).
Props: a soft ball -- As you b...
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09:10Episode 21
full body quickie
Episode 21
A 10-minute class to work your arms, obliques, and bum.
Props: A mat
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09:18Episode 22
10 min flow
Episode 22
A quick flow to loosen up + build strength in under 10 min! This class warms you up and takes you through a flow that builds from the ground up (literally, mat to standing work).
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09:23Episode 23
heal your feet
Episode 23
Your feet are important! In this class we'll work on the relationship between our feet and hip health by awakening + strengthening the feet and glutes, while building a deeper mind-body awareness. A great class to do often for healing feet, hip + knee issues caused by imbalances.
Props: a heavy...
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09:30Episode 24
pain in focus // elbow pain
Episode 24
Elbow pain (or tennis elbow) finds a lot of us as a result of desk work and texting. We'll confront that pain and work on stretches and strengthening exercises to relieve and prevent its return.
Props: a chair or stool + a small weight (2-7 lbs is good)