Optional ankle weights (Marnie has hers on before warmup begins) and we pick up hand weights quickly, incorporating them throughout most of class. Class flows from standing w/ lots of one-leg work and balance checks, standing in relevé on the ball, then down to the ground for table-top position with cross-body engagement & movements and side plank awesomeness, then ends laying on our backs, using the ball for some leg movements to fire the core muscles and a very brief bridge. This is definitely a “glutey” class! But I felt it full body, including all sorts of core muscles in my sides and back. It was slow motion sculpting, compound movements of arms and legs to keep my brain present, and super wiggly. When I do it again I’ll continue focusing on keeping my hips centered and even; the movement of wrapping one leg back and then in front of us in a 1/2 circle around our bodies was such a challenge to keep my hips aligned!

Just like the comments before me, I echo how fun and lighten-ing this no-equipment, standing cardio dance class is! Perfect for joyous celebrations and perfect for when you need to shake and roll some BS off. I feel lighter after this sleepover party dance class. I have been craving an XXX class, and the Beyonce portion delivered. (Okay as I type my class comment I'm listening to the end chat and Marnie just said someone requested a spicy XXX class so thank you Live crew!) I appreciate the slow presentation of some of the choreography so I can keep up, but nothing was too frustrating or intense but did involve some brain engagement for me. We drop it low in wide second, but we are not on the floor until the end of the closing stretch. Have some space side to side and some room for kicks (leg flicks) and space above you for arms overhead.

Loved revisiting this for some slow, balletic flow that warms and challenges with gentle strength.

Signature class in the sequence of choreography sets with a classic M/BODY playlist. So much core activation with moments of feeling my arms and shoulders, my legs and glutes. We get our heart rate up with the cardio dance, optional jumps, and wonderful opportunities for punches. Arm series with weights followed by standing mat work and barre work using just our bodies and our stable surface. We bring it down to the floor after the barre, facing the floor for rolling pushups and Proud Mary plays (automatically activating the internal alarm that this shit is going to get real so let’s go!), and we roll into high knees (variations of mountain climbers which blended some downward dog and holds). We turn over on the mat to face the ceiling and move our legs and incorporate some crunches. Then we add the movement ball for the floor work before ending in glute bridge dancing (at times with one leg up). 400 Live classes! 400 real time connections and shared energy, which still transcends in the playbacks of the class videos. Thank you for all of this!!! ❤️

Annie Kee sounds like an end of class (before glute bridge) Dangerous Duo

I love this… except my mixed feelings about manifesting some serious arm work! 💪💪

Alyssa Klein maybe there can be an emo song featured, because those unexpected ones can getcha in all the right ways. 😉

I second/third Dancing On My Own (or Bulletproof) and Rise Up… classic M/BODY right there!

Vivrant Thing and Lemon also help me get lower to the floor…

Pretty much anything from celebrations of Black History month playlists.

Also, throwing in some moody 90s music has been so welcomed (PJ Harvey GOT me when that played one class).

I love the unexpected blends at times. Cannot wait for this class!!!

I revisited this last night before bed, with a string of white lights encircling my mat and candlelight. It feels like a balletic, lyrical dance for your body to pair with the story you’re holding and living, A gentle choreographical story to tell when your body needs to release what your heart has held. ❤️

Scroll to minute marker 35:00 before class if you want to modify a plank/push-up position by being up at an angle and leaning on a couch, counter, or low bench. I did this Live and my arm muscles were twitching and then turned to Jello. Playback viewing gives the grace of the pause and rewind button, in case you need a moment (or many moments) in this class. Given its short length, we really roll through with very limited “breaks.” The choreography moves so we are not solidly on both wrists the entirity of class, but we are moving through positions or actively holding a position throughout. This class was a challenge! No jumps, a little bounce in warmup, and optional jacks in plank. Marnie makes challenging moves more accessible, but this still felt like a WhoopAss class in just 20 minutes. I dropped down a few times, and I feel like jello after, but I know I am stronger now after completing this class, and you will be too. 💪