Two rounds of the same circuit, so the second time through you know what’s coming. You’ll warm up on all fours, then move between standing and mat work. Think curtsy lunges, banded hydrants, and glute bridges, with core mixed in the whole way. Round two adds a few pulses and jumps. It ends with a full stretch.

Brynley keeps bringing you back to your breath. Exhale and pull your belly in, so your core is working even on legs. Every move has a bodyweight option if you want to keep it light.

Equipment: 5 lb dumbbells, 10 lb dumbbells, booty band
Beginner: Bodyweight or 3 lb and 8 lb
Intermediate: 5 lb and 10 lb
Advanced: 8 lb and 12 lb

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