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  • Bridges & Stretches (Daily Routine 1)

    Bridges & Stretches (Daily Routine 1)

    Easy, slow-paced follow along routine for:

    1) Learning how to engage the reverse plank posture

    2) Strengthening your deep core in this posture

    3) Building back up your posture (the reverse plank muscles actually make you taller!) and walking taller

    4) Reducing back/hip/knee/ankle/ shoulder/neck pain due to a weak core, Lordosis & anterior pelvic tilt, distorted gait patterns, and/or osteoporosis of hip & spine

    5) Maintaining optimal alignment of spine via ACTIVE stretching of hamstrings, hips, quads, and ankles/feet/toes.

    Basically, DO THIS EVERY DAY. As a warmup, a cool down, or active recovery in the middle of a workout. You can also do this to unwind at night, and sleep better!

  • 40 min Cardio + Core (Workout)

    40 min Cardio + Core (Workout)

    No music BUT there are verbal cues throughout.  Voice is nice and loud, lol.

    16 minutes of cardio followed by 14 min of the foundations core circuit with progressions! Then a standing/floor mashup 😎🌮🌮   

    TIP:  Recommend playing music along with this workout - ask me for a playlist! Or try out the next video for a “zumba style” (the oppposite: no talking, only music) to get into a deeper flow.

    1. Movement Drills A (cardio) - first 16 min 

    2. Foundations Core Circuit A & B - min 16 to 30

    3. Movement Drills B + Core + HIIT Finisher - min 30 to 40

  • 13 min Cardio Warmup (workout)

    13 min Cardio Warmup (workout)

    “Zumba style” (no talking; with music)

    13 minutes of nonstop AEROBIC movement.  Train to MOVE BETTER: Contralateral coordination, Agility, Balance, all low impact.

    TIP:  exaggerate the movements (move BIG) to raise intensity.  Use your IMAGINATION to activate your core muscles & authentic neuromuscular synchonization.

    Movements:

    1. Heel Taps

    2. Side to Side

    3. Step it River Raft R, L

    4. Sprinter's Start Levels 1 & 2

    5. active recovery: bottom kickers, hacky sack, quad stretch, hamstring stretch

    ...All standing!

  • 14 min Core Flow (workout)

    14 min Core Flow (workout)

    zumba style (no talking; with music)

    We cover:

    1. foundations core circuit A

    - Level 1 + extra shoulder mobility

    - optional progressions to Level 2 variations

    2. foundations core circuit B

    - Level 1 + extra ankle flexibility 

    - optional progressions to Level 2 variations

  • 15 min Mobility Flow (workout)

    15 min Mobility Flow (workout)

    Zumba style (no talking)

    Full floor flow of mobility & flexibility in all directions.