Grace's classic strength and sculpt combo, all in 20 minutes with one set of weights. You'll warm up on your feet with shoulder rolls, side steps, and kickbacks, then flow through down dog into a plank series with marches, cross-body crunches, and knee to elbow taps. From there you're on the mat for the rest of class. Arms come first, kneeling or standing, with bicep curl to shoulder press, holds at 90 with tiny presses, hammer curls, and pulses. Then it's all glutes. A weight tucked behind the hamstring for slow lower and lifts, circles in both directions, clamshells, toe taps, and that lift and rotate to finish, then the whole thing again on the second side because we're blessed with two sides. Grace is rocking 10s and tells you to pick what feels good, whether that's fives or 15s. Everything is about moving with intention, not moving fast. A twist and three breaths seal it out.

Equipment: one set of dumbbells (5 to 15 lbs, Grace uses 10s)

Workout set: https://joinform.com/products/form-cami-navy-white