Welcome to Armed & Ready, your one-stop shop for all things arms. At Pvolve, we strive for long and strong, not sore and bulked. When it comes to the arms, there are countless ways to engage and tone, but it’s our commitment to form and innovative equipment that helps target those hard-to-reach spots. Read on for a Pvolve favorite: the triceps. The triceps are that long, hard-to-target muscle on the back of the arm that help you reach and stretch to the best of your abilities. It’s a no-brainer area for Pvolve workouts, considering so much of our method is about creating length in the arms and legs. But toning this area could prove to be pretty difficult without adding any extra bulk to the arms.  The secret’s in the p.band, which allows for a full range of motion with an innovative hand-locking system. With it, you’re able to work through movements that also incorporate the thighs, glutes, and abs, so you’re actually getting a total-body workout instead of just hitting one area.  The best part of using the p.band is that you can simply change your hand positioning and hit a totally new area of the arms. Keep palms facing inward and you’ll tone the biceps; turn them outwards and you’ll target the triceps. In the moves ahead, we show you some of these details, but there are others to keep in mind when you have the p.band on. Make sure your shoulders are rolled down and back (not scrunched up by your ears) and your arms are straight with elbows locked in each move. The tricep moves ahead will help you get Armed & Ready for today, tomorrow, and every day thereafter. The Straight Lift Start standing with one leg back, heel up and opposite arm out straight at shoulder height. Lift other arm from 45 degrees down towards hip, and slowly return back to returning position. Repeat 8 times on both sides. Elbow Hinge  Start standing with one leg back, heel up and opposite arm out straight at shoulder height. Use other arm to bend at the elbow, squeezing tricep before returning to starting position. Repeat 8 times on both sides. Open Up Start standing with one leg back and heel up. Bring both arms straight out to shoulder height. Open one arm out to the side, then lift both up overhead before returning to starting position. Repeat 8 times on both sides. Stay tuned for more to come from our arm series, Armed & Ready. In the meantime, watch these p.band streaming videos or try us risk-free for 15 days.

A few ab exercises have been drilled into our heads as mandatory—one of which is planks. The tabletop exercise is meant to distribute most of your weight through your core, making you tighten and squeeze the abs for an extended period of time.  A big problem, though, is that most of us aren’t doing planks the way they’re intended. Instead of putting the focus in the abs, it’s easy to load up the arms and legs, or strain the shoulders or neck in the process. That’s why the Pvolve Method puts so much focus on form! A plank performed with the neck long, shoulders drawing down the back and hips in line with shoulders will strengthen the core without strain when the body is ready for such a powerful move. The abs shouldn’t be hit from just one angle, instead, they should be worked from a 360-degree view—the front, the sides, and the back. This requires standing exercises like twists, stretches, and other moves that really engage the core and force you to squeeze the muscles in your abdominals without overexertion, in addition to exercises like planks that challenge your core from this pressurized angle. THREE WAYS TO PRACTICE PLANKS Slow Mountain Gliders  Start in a high plank position with each foot on a glider, feet hip distance apart. Slowly start to bring your right knee in towards your chest, but stopping the knee in line with your hips at a 90-degree bend. Slowly press the right leg straight while at the same time bringing the left knee in. Continue to alternate slowly, keeping the feet hips distance apart, for 8 reps on each side. Single Leg Sweep  Start in a plank position, either on your hands or on your forearms, one glider under your right foot. Keeping your entire body still, sweep your right foot out towards the right about 45-degrees, then pull it back to center. Try to keep your hips level and square to the mat. Repeat 8 reps, then switch legs. Double Knee Pull  Start in a high plank position with a glider under each foot, feet hip distance apart. Pull both knees in, stopping in line with your hips at 90-degree, then press back to start. Keep your hips level, without sinking or lifting. Repeat for 8 reps.

Let’s talk abs. When we think of those pesky abdominal muscles, what we really want to focus on is the core. Much in the same way that the core of an apple keeps the fruit intact, the core of our bodies are our source of strength and movement. The core isn’t just about the six-pack abs see you in IG ads. Your core includes your abdominals, back muscles, diaphragm and pelvic floor. These muscles work in concert not only to affect the way you look, but how you move, carry yourself, and prevent long term injury. Your core muscles have to be worked and conditioned equally but for today, we're going to focus on the abdominals. The Pvolve Method accounts for all 360-degrees of the abdominals, making sure to target the muscle in a dynamic way. Aside from the main ab muscles in the middle, your abdomen has essential muscles on the sides—the obliques and transverse abdominals—that are major targets in our workouts. Working on these through multidimensional movements sets a foundation for a strong, functional body. It’s not about crunches and other traditional ab workouts that only focus on the outer most layer of your abdominals. After all, your core is responsible for all the movement of the upper body. Your core effectively acts as a torque converter, controlling your body through space. This slows down the momentum of movement to prevent the pressure and energy from transferring into your bones and joints which can result in injury without control from your stabilizers! The more you can engage and activate your core, even if it's a 10-minute ab workout, the more control you’ll have in all of your movements throughout the day. Consider a sit-up for instance. Think of how one-dimensional this move is — it only targets the basic functions of the rectus abdominus (the most superficial layer of the abdominals) and doesn’t do much for the upright stance. On the other hand, standing ab work is crucial to building a strong core that can improve posture, walking, and mobility in other workouts. This doesn’t mean that sit-ups should be completely erased from your regimen, but simply that many other things need to be properly incorporated along with them in the right ratio. Any and all Pvolve movements will help target the core from all angles, but the ones below hit the abs from all angles: Step Back and Reach Start in a neutral position with a slight bend in your knees, arms straight out in front of you at shoulder height. Step right foot straight back behind you, keeping right heel lifted and knee full extended. At the same time, lift both arms toward the ceiling, following your hands with your eyes, stretching through the abdominals. Lower your hands as you return the right foot back to start.Repeat 8 reps, then switch legs. Twisted Leg Lift Start standing, with hands behind your head. Put soft bend in left knee and tap your right foot in front of you while slightly leaning back through your torso to elongate the front abs. Pull your right knee up to hip height in front of you while rotating your upper body towards the lifted leg. Return to start and repeat 8 reps, then switch sides. Step Back Arm Rotation Start in a neutral position with a slight bend in your knees, step your right leg straight back behind you keeping your heel lifted and extend your right knee while keeping a soft bend in your front left knee, in line with your left heel. With your arms out in front of you palms facing each, other twist towards the front left leg as you rotate your left arm back behind you. Face back to center and step your right foot back to start. Repeat 8 reps, then switch. Not a member yet? Start your free trial for access to our library of on-demand classes and start working out with us today. 

Known for her healthy recipes, self-care tips, and rock-solid abs, YouTuber Caroline Deisler is nothing short of a wellness guru.   We spoke with the London-based influencer to get the scoop on how the Pvolve Method and functional movement fit into her routine.  Q: How do you fuel your body in a typical day?  A: I get up around 6AM, do a little morning stretch routine (I always stretch before working out and love the fact that Pvolve promotes that, as well) and have a big glass of water with fresh lemon, one ginger shot and one pure aloe vera shot to get my digestion going. I then do a 30-45 minute workout and have a hydrating green juice with celery, cucumber, lemon, ginger and spinach afterwards. I spend about 2 hours on the computer working, mostly replying to emails, then around 11AM I have breakfast which is usually one (or two) of my favorite smoothie bowl recipes.  For a late lunch, I love to make big salads lately with roasted sweet potatoes, avocados, lots of greens, tomatoes, cucumber, sprouts and some seeds on top-- something very fresh and healthy. After some more work in the afternoon, I love to go for a long walk before dinner to get some fresh air in and to relax my mind. I love to make vegetable sushi for dinner along with a colourful salad consisting of lots of veggies and potatoes, or something like brown rice pasta. My post-dinner routine is having a hot peppermint and/or liquorice tea with a few dates for dessert–my favorite! Then it’s lights out around 10PM.  Q: How does Pvolve fit into your lifestyle?  A: Pvolve complements my wellness routines so perfectly because it's a very mindful workout that helps me connect my mind and body. It actually calms me down while it gets me toned, fit and strong. I also love how easy it is to do from anywhere. It’s kind of addicting!   Q: Favorite piece of equipment?  A: I love the ankle bands! I feel like my legs got super toned and lean from using them, and I´m always sore the next day.  Q: What’s your go-to travel equipment?  A: The ankle bands, gliders , P.ball and P.band!   Q: Most challenging move for you?  A: It´s probably an easy one for most people but I find it so hard to keep my knees back when doing hip hinges. Q: What are your best tips on feeling confident?  So many, but it all starts within you. Ever since I changed my diet and lifestyle, I have been so much more confident because I feel really good from the inside, and that automatically reflects on the outside. Be true to who you really are and embrace that. There is nothing more beautiful, in my opinion, than people who really live up to their dreams, people who stand up for what they believe in; those are the ones that inspire us. Nourish your body with nutritious and colorful food, workout because it makes you feel good, incorporate more you-time into your day, and be more mindful about the little things. It all adds up and will ultimately make you so much more confident. No one is like you but you, and that's your superpower!   We couldn’t agree more with those tips, and that is exactly the message and mindset we hope to instill in all of our members. Fitness is no longer just about liking the way you look, but about loving the way you feel – it's that that will bring you more confidence, vitality, energy and strength.  Check out Caroline's Instagram and Youtube channel for more wellness inspo and start your free trial to work out with us today.

Having a clean, wholesome diet is an essential part of achieving any wellness goal, whether that's to tone up, lose weight, gain weight, or simply maintain good health. But what does that mean exactly? Leah Silberman, registered dietitian and founder of Tovita Nutrition, breaks down the essentials of a healthy diet. What foods should we be having in our daily diet? A plant-centered diet consisting of high quality fruits, vegetables, beans, legumes, whole grains, nuts and seeds is key! This is where we get all our vital antioxidants, vitamins, minerals and nutrients. If you choose to incorporate animal proteins, ensure they are hormone and antibiotic-free. Labels are super important here, so you want to make sure you're buying organic, grass-fed beef, organic and free-range chicken, organic cage-free eggs, and wild caught fish.  There seem to be so many rules around fruit, what's the deal?  Fruit is incredible! It's important to eat a variety of fruits, as they all contain different nutrients. Some are also higher in fiber while others are more hydrating. Berries are one of the best fruits you can have, as they are packed with fiber and antioxidants-- hence their rich color! One thing to note is that many fruits are high in natural sugar (which isn't a bad thing!), so when having it as a snack you will want to pair it with a healthy fat or protein like nut butter to slow blood sugar and insulin. This will also keep you satiated longer! What are the best vegetables? Again, get a variety of veggies! While pretty much all vegetables contain a good amount of fiber, green leafy veggies will be high in different nutrients than, say, root veggies like potatoes and squashes. It's important to consume the whole spectrum to get all that we need.  Why do some veggies cause issues like bloating? Being that vegetables, and particularly cruciferous veggies, are high in fiber, consuming large quantities can be hard on anyone's system especially if they aren't used to having them on a daily basis.  If this sounds like you, the best way to manage the bloat is to ensure those veggies are cooked (roasted, boiled, steamed, baked, or grilled) as they are easier to digest, and to start small to build up a tolerance.  Are raw vegetables better than cooked vegetables? There really is no best or worst, especially as some veggies are more nutrient dense when cooked verses raw, and vice versa! It also depends on the individual, as some people tolerate raw veggies without a problem while others just can't break them down enough to absorb all the. Experiment with what works for you and however you will enjoy them the most will be the best for you! How much fiber do we need? How much is too much? The goal is to eat as much fiber as you can, at least 25 grams per day for women and 38 grams for men.  There isn't really such a thing as too much fiber. But be careful, if you are only used to getting 15 grams or less in an average day and you start trying to double that, you're likely going to get some digestive upset!  What is the best way to get more fiber, and what are some tips to build the tolerance? The best sources of fiber will be high quality plant foods, so add those in wherever you can. Berries, leafy greens, nuts, seeds, you can't really go wrong! For example, if you have oatmeal every day, simply add in some berries and chia seeds to add fiber as well as healthy fats to make it a more well-rounded meal. What should we be avoiding in our diet? The top things to look out for are high fructose corn syrup, trans fats, and anything with artificial food coloring (check the color of your fingers and tongue after eating packaged foods-- there could be remnants of food dyes!). Processed lunch meats are often packaged with a lot of preservatives and additives, so you have to be careful there as well. Lastly, be cognizant of consuming too many refined grains (think "white" foods) that have been stripped of the most fibrous, nutrient-dense parts of the crop. When looking at nutrition labels, what should we pay attention to? Ensure you can read and pronounce all the ingredients on a food label. If you can't pronounce it, toss it! When it comes to looking at the numbers, you want to be collectively looking at the full nutrient profile, meaning the fat, carb, fiber, and protein content rather than just zeroing in on one number. This is particularly true when it comes to calories, if you're eating a well-balanced diet of high quality wholesome foods, calories are the least important thing to look at!

We're answering some of the most-asked questions about the Pvolve Method from the Pvolve Streamer's Facebook Group! Q: What workouts are toning the inner thighs?   Ultimately, the best workouts for toning the inner thighs is all of them! Every workout plays an intricate role towards getting the end result. You can’t just do one or two things that are the most intense on the inner thigh and expect the best possible results. The functional part of the program--that is, getting all those smaller muscles activated and working together with the joints-- is extremely crucial to getting the muscles defined, as well as getting your glutes and hips strong.  With that said, if we had to choose, the P.ball and the far-reaching glider exercises are the most targeting and intense on the inner thigh. In fact, when if you really want to go after that area, try doing P.ball exercises followed by glider exercises back-to-back. Once you can establish that strong, functional foundation mentioned above, those workouts become that much more effective.  It's also necessary to remember that while you can build muscle and strengthen certain areas of the body, you can’t really spot train for changes in body composition. A healthy diet, cardiovascular movement, and optimizing your metabolism through building muscle is all part of getting your body to look and feel its best!  Q: If I’m not sore the next day, does that mean I’m not building muscle, or my form is off?  It doesn’t mean you're not building muscle, but you should at least be fatigued on those muscles. Soreness is something that occurs on and off with Pvolve, particularly when you're a beginner. We are still training your mind and body how to activate muscles that may have been dormant for some time. If you have been training for a week or so and have never been sore, then there is very good chance you're form is off.  Saying that, once your routine becomes too comfortable and you are not feeling your muscles when you work out, it’s time to change things up by trying another class format, deepening your range of motion, and adding more load to your muscles. That’s why we have so many class types to continuously challenge your body and avoid plateauing. Q: What can I do about pain in my foot during Pvolve workouts?   You can loosen up the plantar fascia in the feet with a massage or trigger point ball. Next, make sure you are actively using those foot muscles during the workout and engaging the floor by grounding through what we call the tripod of the foot- the big toe mound, pinky toe mound and heel. It is very common to feel your foot cramping when learning how to balance on one leg, or when you start using the Slant Board. But, feel free to shake the foot out as needed and through regular practice and consistency, that feeling will go away as you build strength!   Q:  What does it mean to “catch” the floor?  Think of your legs and butt as shocks on a car, absorbing the upward force of the road. Whenever you lift your foot and go to place it back down, your foot is being pulled down by gravity. Without your muscles absorbing the impact of the foot meeting the floor, your body slams into the floor driven by that force of gravity. The slamming force can (over time) wear down your joints and compromise your body, just as a bumpy road would ruin a car without shock absorbers. A good example of this would be when runners develop bad backs and hips from the continuous slamming force transferring through their body as they strike the ground if they are not in proper alignment and do not have enough muscular strength to support their routine.   Another way to think of it is to ensure that when your foot makes contact with the floor, it doesn't make a sound. When you slam into the floor rather, you get a loud bang from the uncontrolled impact of gravity. Controlling the foot down and absorbing the impact of the floor keeps the motion relatively silent. Understanding this concept will take your fitness to an entirely new level.    Q: Can you get results without the equipment?   You can absolutely get some results without equipment, but without equipment you won’t be able to go as far into the method, get as many results, and you will definitely spend far more time trying to get there. Rarely do I not use any, as they all play a vital role in getting everyone to their goals. By using equipment, I know we can get the job done in a much shorter time than going without.  

The lower back is a part of the body that plagues a vast number of people. Whether you’re active or not, the lumbar spine (or, the lower back) is a common source of pain, and for a multitude of reasons that mostly extend from the extremes of sitting all day and/or overexertion. This makes sense when you think about it—if you’re mostly sedentary during the day (at your desk job, in your car in traffic, etc.) and then go to the gym and suddenly start throwing your body into these big intense exercises, something is bound to go wrong. How Functional Movement Helps with Lower Back Pain This is a perfect example of how the Pvolve Method benefits your body far beyond the gym. By focusing on alignment and creating constant engagement, Pvolve sets out to address all possible causes of everyday lower back pain and move your body properly to help you feel more stable, mobile and strong. We do this by not only stretching the spine and opening the hips to ensure your lower extremities are mobile and functioning properly, but also by activating and strengthening all the muscles, ligaments, and fascia that surround that lower back region. The big culprits are the abdominal muscles—consisting of the internal and external obliques, the transverse abdominus, and the rectus abdominus. Equally important muscles to target are the back’s erector spinae, serratus posterior, and thoracolumbar fascia. All of these muscles support the lumbar spine-- without their assistance, the lumbar spine is in big trouble. Most injuries to the lumbar spine occur when someone is in a hip-flexed, bent-over position. This happens both when working out (squatting and deadlifting) and in everyday life when reaching to the floor to pick something up, or even light running or biking. The aim is to get all the muscles working together as a team and getting them strong so we can avoid any possible injury or pain.  How To Relieve Lower Back Pain There are numerous ways we stimulate these muscles and force them to get strong but the starting point is through our foundational p.sit (otherwise known as a hip hinge). The p.sit is small but mighty—this tiny motion is meant to force you to slow down and tune into exactly what's going on in your midsection. With the p.sit, we are connecting the mind with the lower back, and listening to its condition. Your p.sit can be as small as a half-inch and as big as a 5-6 inch drop, but it completely depends on where your body is at, and know that you will build up the strength and range of motion as you progress. If your core can’t support the mass and momentum of your body twisting, pulling, and compressing the spinal vertebrate, your body will let you know right away with a sudden ache or pain. Most of the exercises in Pvolve are designed to create better communication between you and your body, and let you know the status of any pain or discomfort through each move. The idea is to learn to stay within the range of motions that your hips and muscles will allow you to go through within the limits of the lumbar spine. You always want to take it as far as you can without pushing into the pain zone. As you do this (and as you do with all other exercises), you want to move slowly and focus on activating all the muscles in your core necessary to support your back. This takes focus and a mind-body connection, so don’t rush the process. As you sit into the hinge, you will feel your back muscles engage but be sure to support this movement by bracing the core so both your front and back body are working in tandem. Aside from mastering the p.sit, we will engage your core through standing abdominal exercises, breath work and pelvic floor activation as a healthy, strong core is the key to protecting your lower back. Adding equipment to the workouts will also challenge these same muscles in all different ways. But the beauty of this method is that you don't have to worry about designating certain days to different areas of your body. Instead, our method helps you progressively build up your total-body strength in a holistic way, tackling any pain points along the way and helping you reach your goals in the process.

We caught up with top-model and Pvolve-regular Blanca Padilla, and she gave us the low-down on her wellness routine. Read on to learn about her healthy habits and how she fits Pvolve into her busy lifestyle.   Q: WHAT IS YOUR FAVORITE BREAKFAST TO FUEL YOUR DAY?  A: I usually start my day with a huge smoothie, making sure to add protein and lots of greens. I then add toppings like raspberries, blueberries, chia seeds, shredded coconut and ground flaxseeds for fiber and energy. I also love to start my day with pasture-raised eggs, either poached or in an omelet, with avocado on the side. I like chia pudding with berries as well because it’s great for busy weeks; it’s so versatile and easy to make ahead and grab on the go.   Q: HOW DO YOU DESTRESS DURING EVENTS LIKE FASHION WEEK, AND IN LIFE?   A: Taking time for myself. A little "me time" after a crazy day of events, meetings and castings is really what works for me. Getting a relaxing massage, a nice facial, or simply staying home to cook something yummy and journal. Self-care is key to being able to give back to others in all areas of your life.  Q: WHAT ARE YOUR GO-TO BEAUTY MUST-HAVES ON-THE-GO?   A: I always have to have a good lip balm with me. I’m a huge fan of rose water, and as far as my on-the-go look, it’s just concealer where needed, a bit of bronzer and highlighter (both also used for my eyes to add some depth), curled lashes, eyebrows brushed and a touch of lip liner that blends with your natural color.  Q: DO YOU HAVE A FAVORITE PVOLVE MOVE OR PIECE OF EQUIPMENT?  A: This is a hard one! I am obsessed with the Pvolve Method; my body just loves it so much! I’d say the P.band is a great addition. I also love using the light ankle band and getting into internal and external rotations. My favorite moves include a lot of stretching. I love the beginning of the workout that wakes up the whole body and opening my hips on the mat after long flights. And anything that works my abs while stretching. I think that’s everything...   Q: WHAT SONG GETS YOU IN THE ZONE?  A: Almost anything, I love music.   Q: GO-TO OUTFIT WHEN ON OR OFF-DUTY?  A: Denim, denim, denim! Forever.  Q: HOW DO YOU FIND YOUR CONFIDENCE, IN DAILY LIFE AND AS A MODEL?  A: I think it’s about really internalizing that nobody has your potential or uniqueness. You can’t be good for everybody or everything, but there are things that make you vibrate and feel joy, and that’s the path you must follow. Your confidence will come if you forget about the noise and focus on whatever it is that calls your name. Nobody else can offer what you can when it comes to doing what you love. It is not about being perfect but about finding how and where you can shine. We’re all special, and if you don’t see that yourself, just know others see it in you.  Start streaming like a model today! 

Mom was right when she told you to stand up straight.  Not only can adjusting your stance make it appear as if you’ve added inches to your height, but good posture can also help ward off painful injuries and even falls. What mom didn’t tell you, however, is that there’s more to your posture than standing tall. Being able to maintain good posture requires having mobility and extension in the shoulders as well as a strong core (particularly the rectus abdominis, a.k.a. the “six pack,” which runs right down the center of your stomach). Consider it the essential foundation that will help your body stay upright and stabilized, allowing you to stand straighter. Functional training like the Pvolve Method can help you build the mobility and strength needed to keep your posture corrected throughout the day. . It targets the upper back muscles and shoulders—and the only equipment required is a p.band. Then read on to discover three more good posture exercises that can help you stand taller plus other ways to fix bad posture. Benefits of Good Posture Slumping in your desk chair or slouching when you stand can put unnecessary wear and stress on your joints and ligaments, leading to discomfort (hello, backaches and headaches) and possible injury. But when you correct your posture, your body—including your bones and joints—becomes properly aligned, helping to prevent muscular strains and pain. You’ll also find that your balance may improve too, since good posture helps keep you upright, whether you’re hiking down uneven terrain or dashing for a 5k finish line. The benefits of good posture aren’t just physical, however. If the simple act of pulling your shoulders back and lifting your chest seems to give you a shot of confidence, it’s not all in your head. One study found that students who sat up tall while taking a math test felt more capable and perceived the test to be easier than those who slouched. And other research reveals a link between an upright posture and improved self-esteem and mood. Think of good posture as a feel-good fix for your body and mind. How to Fix Bad Posture When it comes to correcting bad posture, it’s helpful to be aware of how you sit and stand. Let’s start with standing. Use these tips to fix bad posture when standing or walking around: Keep your shoulders back and chin level with the floor. Stand tall while maintaining a neutral spine and keeping your abdominals engaged. Distribute your body weight evenly between your feet (mostly on the balls of your feet) and keep your knees pointed straight ahead. Allow your hands to hang naturally at your sides. Similarly, sitting with good posture can help prevent back pain, so keep these posture pointers in mind:  Sit with your feet flat on the floor (you may need to adjust the height of your chair). Ensure that your knees are at (or below) hip level and your ankles are positioned in front of your knees. Maintain a small gap between the front of your seat and the back of your knees. If needed, support your lower back with a small pillow. Other things to know: Carrying a heavy purse or staring down at your phone can yank your body out of a perfect-posture position. Be aware of how your lifestyle affects your posture and consider making tweaks to help realign your body (for example, using a backpack instead of an over-the-shoulder bag or limiting the time spent scrolling through social media).  And if fixing bad posture is a goal, Including functional training and good posture exercises in your workout routine is a must. Luckily, perfecting posture is a foundational element of every Pvolve workout! So pick your favorite routine and you’ll be on your way to better posture and a stronger, toned body. 3 Good Posture Exercises These moves build strength and mobility to set your body up for improved posture. Run through them a few times a week on their own or combine them with your favorite Pvolve routine. All you need to get started is a mat and a couple pieces of workout equipment (light hand weights and the p.band). Upper Body Extension Start with feet hip-distance apart. Bend at the knees while reaching arms toward the floor, then inhale as you push through heels to stand tall while sweeping arms out to the sides and up. Pause at the top of the movement and lean back slightly as you stretch through the fingertips. Then exhale as you reach your arms back out and down, bending at the knees again.Repeat for 15 to 20 seconds. T-Spine Rotation with Chest Fly Holding a pair of light hand weights out in front of you at chest height, start with feet hip-distance with knees slightly bent, then step your left leg back and hinge at your hips into a small lunge. Keeping hips square, punch your left hand forward while rotating at your spine to open your right arm out behind you. Rotate back to start position.Repeat for 15 to 20 seconds, then switch sides.  Alternating Sit & Single Arm Lat Pull Using the p.band, start in a tall kneel with knees hip-distance and arms raised above head, hands slightly pulled apart. Exhale as you drive your right elbow down toward your right hip, then inhale as you press back into your hips while returning your arms overhead. Exhale as you rise back up into a tall kneel position while simultaneously driving your left elbow toward your left hip, then inhale as you press back into your hips again while returning your arms overhead.Repeat, alternating sides, for 15 to 20 seconds. Not a member yet? Start your free trial for access to our library of on-demand classes and start working out with us today.