I revisited this one with ankle weights for funsies and it added to the burn from the warmup onward. Great class- that few minutes on our knees, tucked position with torso crunching inward yet spine straight and the lean back is a silent killer! So many moves are simple, sometimes even small, but my oh my are they effective.

I revisited this class this morning - WITH 3 lb. ankle weights - and there was no way to be anywhere but in the moment as it took my whole focus. Loved it! If you need a pep talk in general, or to psych yourself up to strap on some ankle weights for this class, go to the ending meditation for the best pep talk of all you can do.

Thank you for getting the playback in the catalog so quickly as I missed the live but was able to get to the mat a few hours later. This no equipment class flows the sweat and stretch moments so beautifully and lovingly for our bodies. We warm into this slowly and the moments of sweat are not frenetic but quick and the moves are not incredibly large or chaotic but my goodness I was sweating and breathing deeply. These classes feel like the ebb and flow of ocean waves to me. 

Comments before me are spot on- this was a cool twist of a Healing Hips class in that it is more active and we are not holding as long but flowing with a faster pace and Marnie reminds in the class (and comments here reiterate) the pause and rewind buttons are there for a reason, and to linger in certain stretches for longer if your body calls you to it. We stay low for most of class either in wide second plié, lunge position, or down on our knees. Engaged, activated, and felt much calmer than my headspace when I started class. When I revisit I will definitely use the pause/rewind where I need to.

Francesca Tiganis I was thinking about ankle weights! I felt the muscle activation without any, but was bravely curious. Sounds like you rocked that add-on 😊

Emily that’s great!

Lovely as-is when you just need some gentle stretch to help you return to yourself when feeling tense or emotional. Grounding and short enough to find the time even when life is “life-ing”.

If anyone needs form guidance about the ball under the back extended leg while in lunge position, check out class /551 at minute mark 54:16 as Marnie demonstrates clarification on position and form.

Flowy 45 Signature with a warm up that brought some sweat, arms that were brief and less variation of moves resulting in a higher count (the first time I heard “16 more” when I was expecting 4 at most was greeted by my own words but it was doable!). Feet on the ball at the barre, then one foot on the ball with a dancing leg created serious fire in my inner thigh and front quads (sartorius muscle maybe?) and I loved feeling my upper thighs and booty muscles activated and a bit worn as class progressed (between following Marnie’s guidance about going lower, sticking booty further back, weight placement within our feet, etc.). This class has an incredibly brief P&P moment with a low count sequence (meaning this is a great class if you don’t want a lot of planks and push-ups) and we use the ball behind our back for abs which incorporate crunches and leg lifts as well as Pilates-esque single leg stretches with core muscles activated. Abs were also worked earlier while standing hip circulars and obliques engaged with knee-to-elbow cross body moves while standing. No hip bridges in this one, but hips were worked well during the standing series and barre series. Solid 45 full body class!

As Marnie says in class, "Be in flow" and also "it is a privilege to play, to move this beautiful body." I'm so glad my child chose #470 when I asked him to pick a number to guide my class choice. The flow that keeps us moving and sweating a bit but not frenetic felt like a solid foundation for my day ahead with sunny vibes.