The breakthrough of microdose fitness: 400+ 10 minute workouts for every goal and fitness level.
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Workouts that meet you where you are, keep you coming back, and empower you to reach your goals. Get BODi now to start your first block.
Mobility & Flexibility
Flexibility/Mobility 1
Loosen up tight muscles, restore range of motion, and move with greater ease.
Flexibility/Mobility 2
Open up your body with fluid sequences that release tension and restore alignment.
10 Min Mobility
Improve movement and decrease soreness and stiffness by moving your body through its natural range of motion in a continuous, dynamic flow.
10 Min Mobility
Improve movement and decrease soreness and stiffness by moving your body through its natural range of motion in a continuous, dynamic flow.
10 Min Mobility
Improve movement and decrease soreness and stiffness by moving your body through its natural range of motion in a continuous, dynamic flow.
10 Min Mobility
Improve movement and decrease soreness and stiffness by moving your body through its natural range of motion in a continuous, dynamic flow.
Flexibility Bands
Improve your flexibility with this deep stretch that boosts mobility and optimizes recovery between workouts.
Flexibility
Unlock greater strength and accelerate your recovery with dynamic stretches that enhance mobility and ease tense muscles.
Mobility
Loosen up tight muscles and improve the way you move with a gentle, feel-good mobility flow.
Mobility/Stretch
A calming, feel-good session to stretch, reset, and recover after your workouts.
Neck
Relieve pain and stiffness from stress or injuries. (Includes neck assessment.)
FLEXIBILITi 10
A combination of stretching techniques will help you ease muscle tension and improve flexibility from head-to-toe.
FLEXIBILITi 10
A combination of stretching techniques will help you ease muscle tension and improve flexibility from head-to-toe.
10 Min Recovery
Perform this dynamic stretching routine anytime to help boost blood flow and ease muscle tension throughout your body.
Qi Gong Level 2
These exercises will help you learn to breath during your Tai Chi practice to develop strong and supple movement and can be used as a warm-up, mid-day break or as a cool down to calm your mind and body.
Cool It Off
Wind down after a tough workout with this relaxing, total-body stretch session.
Workout 2: Controlled Stretch
Autumn demonstrates how to use a wall to deepen the stretch in your chest, triceps, and legs. She also provides a powerful mantra to help prepare you for sleep—and tomorrow’s workout.
Workout 3: Controlled Stretch
Give your legs some TLC after today’s intense Tabata Cardio workout. Autumn guides you through the 4-7-8 breathing method to deepen your relaxation and enhance your recovery.
Balance
Improve stability and control with gentle moves that strengthen your body and sharpen your focus.
10 Min Full Body Stretch
Increase flexibility and range of motion safely and effectively, designed to help you achieve a feeling of ease and grace.
10 Min Full Body Stretch
Increase flexibility and range of motion safely and effectively, designed to help you achieve a feeling of ease and grace.
10 Min Full Body Stretch
Increase flexibility and range of motion safely and effectively, designed to help you achieve a feeling of ease and grace.
Great Stretch
Stretching is an important part of working out and this 10-minute sequence is one of the best. If you want to invigorate muscles, improve flexibility, relax the body, and prevent injuries, this will do it - easily.
10 Min Lower Body Stretch
Increase flexibility and range of motion in your lower body safely and effectively, designed to help you achieve a feeling of ease and grace.
10 Min Neck Stretch
Increase range of motion safely and effectively, as you work to relax the muscles in and around your neck.
10 Min Post-ride Stretch
Increase flexibility and range of motion safely and effectively, designed to help you achieve a feeling of ease and grace.
10 Min Stretch
Increase flexibility and range of motion safely and effectively, designed to help you achieve a feeling of ease and grace.
10 Min Stretch
Increase flexibility and range of motion safely and effectively, designed to help you achieve a feeling of ease and grace.
10 Min Stretch for A Tight Neck
Release tension in your neck in this specialized stretch session with Kristin.
10 Min Stretch for Posture
Increase flexibility and range of motion safely and effectively, designed to help you achieve a feeling of ease and grace.
Stretch 10
Increase your flexibility, reduce soreness, and lengthen your hardworking muscles by warming down after your HIIT and Fire classes.
Foam Roll
Myofascial Release
Use a foam roller to ease muscle tension and increase blood flow all over your body in this relaxing recovery session.
LIIFT4 Roll & Recover (Recovery Day)
Massage your tired muscles with a foam roller to help reduce soreness and enhance circulation and mobility in this relaxing recovery session.
Roll & Replenish
Ease tired muscles, reduce soreness, and speed recovery with a foam roller.
10 Min Foam Roll for the Core
Relieve muscle tightness, soreness, and inflammation, and increase your range of motion in this guided foam rolling session, which uses self-myofascial release for ultimate recovery.
10 Min Lower Body Foam Roll
Relieve muscle tightness, soreness, and inflammation, and increase your range of motion in this guided foam rolling session, which uses self-myofascial release for ultimate recovery.
10 Min Stretch + Foam Roll
Increase flexibility and range of motion safely and effectively, designed to help you achieve a feeling of ease and grace.