Mini HIIT & PWR! Moves Workouts

Mini HIIT & PWR! Moves Workouts

23 Episodes

We know that time is limited, although we really want you to get a full (research based) hour of exercise, we also realize that sometimes you need a high intensity, short workout! Well here you go! A quick HIIT and some challenging PWR! Moves workouts you can fit in anytime, anywhere!

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Mini HIIT & PWR! Moves Workouts
  • 5-27-22 PWR! Moves - 30 Minutes - Changes in Positions!

    Episode 1

    We love our PWR! Moves! This class focuses on amplitude training (moving BIG), flexibility, mobility, and a special focus depending on the day or week! We have a special focus in each class on mobility, strength, balance + posture and flexibility!

    General plan for the class: We start in sitting,...

  • 5-20-22 PWR! Moves - Friday - 30 Minutes

    Episode 2

    We love our PWR! Moves! This class focuses on amplitude training (moving BIG), flexibility, mobility, and a special focus depending on the day or week! We have a special focus in each class on mobility, strength, balance + posture and flexibility!

    General plan for the class: We start in sitting,...

  • 5-13-22 PWR! Moves - Friday - 30 Minutes - Variations!

    Episode 3

    We love our PWR! Moves! This class focuses on amplitude training (moving BIG), flexibility, mobility, and a special focus depending on the day or week! We have a special focus in each class on mobility, strength, balance + posture and flexibility!

    General plan for the class: We start in sitting,...

  • 5-6-22 PWR! Moves - Friday - 30 Minutes All Positions!

    Episode 4

    We love our PWR! Moves! This class focuses on amplitude training (moving BIG), flexibility, mobility, and a special focus depending on the day or week! We have a special focus in each class on mobility, strength, balance + posture and flexibility!

    General plan for the class: We start in sitting,...

  • Just the PWR! Moves - Remix #1

    Episode 5

    In this mini PWR! Moves class we do all the PWR! Moves, but mix up the order of the moves to keep it interesting!

    We love our PWR! Moves! This class focuses on amplitude training (moving BIG), flexibility, mobility, and some special things depending on what day of the week it is!

    Remember - mod...

  • 12 Days of Christmas Workout with Holiday Music!

    Episode 6

    Grab your family and friends this holiday season and join Emily in a fun, quick workout based on the "12 Days of Christmas" with holiday music! Equipment needed: open space and a mat. Enjoy and Happy Holidays!

    By using this video, you are agreeing to our Terms & Conditions

  • PWR! Moves - Stretchy Sitting and Standing!

    Episode 7

    Jamie recorded this special holiday PWR! Moves class for you!

    A short, stretchy, Saturday class with the seated and standing PWR! Moves. Enjoy!

    Remember - modify as needed. Don't do anything that doesn't feel safe. Use support as needed during standing exercises and use a chair for getting down...

  • Holiday Workout - Circuits!

    Episode 8

    Grab your family and friends this holiday season and join Emily in a fun, quick, circuit-style workout filled with plenty of Christmas puns! Equipment needed: chair, mat, and open space. Enjoy and Happy Holidays!

    By using this video, you are agreeing to our Terms & Conditions

  • Happy Thanksgiving Workout!

    Episode 9

    Happy Thanksgiving from all of us at Rogue! We are so grateful to have you in our online membership and look forward to many more sweaty and fun workouts with you! Please enjoy this quick, 30 minute Thanksgiving special workout that includes seated PWR! Moves for warmup, 1 minute on/20 seconds of...

  • Basic Posture Routine

    Episode 10

    Is your back feeling tight or painful? Does your posture feel like it could use a boost? Then this short, posture exercise video is for you! We will use a theraband for one of the exercises if you have it!

    By using this video, you are agreeing to our Terms & Conditions

  • Advanced Posture Routine

    Episode 11

    Want to work on your posture and also get your heart rate up at the same time? This video is for you! Join Emily for a short but challenging posture workout!

    By using this video, you are agreeing to our Terms & Conditions

  • PWR! Flows in Belly to Crab Positions

    Episode 12

    Join Emily as she takes you through a flow linking PWR! Moves on your belly, all 4's, half kneeling, and crab positions. If you want to work on moving around in bed and transitions on the floor, this is a good workout for you!

    By using this video, you are agreeing to our Terms & Conditions

  • Mini HIIT Workout 1

    Episode 13

    Want a short but challenging workout? Have minimal time to exercise but needing a quick boost? This short High Intensity Interval Training (HIIT) workout (45 seconds on, 15 seconds off) with Emily is for you! Includes a brief warmup and cooldown. Let's work it out!

    By using this video, you are ...

  • Mini HIIT Workout 2

    Episode 14

    Want a short but challenging workout? Have minimal time to exercise but needing a quick boost? This short High Intensity Interval Training (HIIT) workout (45 seconds on, 15 seconds off) with Emily is for you! Includes a brief warmup and cooldown. Let's work it out!

    By using this video, you are ...

  • PWR! Flows from Belly to Standing Positions

    Episode 15

    Want to work on getting up off the ground more quickly and efficiently? Join Emily as she flows the PWR! Moves on your belly, all 4's, to standing! This quick workout will get your heart rate up because you will be getting up and down off the ground several times!

    By using this video, you are a...

  • 7-6-21 Floor Mobility

    Episode 16

  • Just The Basic PWR! Moves

    Episode 17

    Just like the title says, this class is just the basics!

    I recorded this video in July 2019! It is a short version of our usual PWR! Moves classes. It is just the basic PWR! Moves and is a great place to start, or come back to when you want a 30 minute workout that covers all the positions!

    Gen...

  • 12-21-21 Floor with lots of 90-90 Mobility!

    Episode 18

    Here is a quick floor portion of our beloved PWR! Moves!

    This class focuses on amplitude training (moving BIG), flexibility, mobility, and some special things depending on what day of the week it is!

    Remember - modify as needed. Don't do anything that doesn't feel safe. Use support as needed du...

  • PWR! Moves - Floor Routine!

    Episode 19

    Here is a quick floor portion of our beloved PWR! Moves!

    This class focuses on amplitude training (moving BIG), flexibility, mobility, and some special things depending on what day of the week it is!

    Remember - modify as needed. Don't do anything that doesn't feel safe. Use support as needed du...

  • Exercise Snack - All 4s PWR! Moves

    Episode 20

    Sometimes you don't have a whole hour to exercise, but you do want a snack!

    If you want a quick stretch, do the PWR! Moves on your hands and knees!

    Remember - modify as needed. Don't do anything that doesn't feel safe. Use support as needed during standing exercises and use a chair for getting ...

  • Exercise Snack - Sitting PWR! Moves

    Episode 21

    Sometimes you don't have a whole hour to exercise, but you do want a snack!

    Maybe you've been sitting a while and are feeling a little stiff? You can do these PWR! Moves to move your body and feel better!

    Remember - modify as needed. Don't do anything that doesn't feel safe. Use support as need...

  • Exercise Snack - Standing PWR! Moves

    Episode 22

    Sometimes you don't have a whole hour to exercise, but you do want a snack!

    If you have been standing a while and notice any stiffness or low back discomfort, do these PWR! Moves to feel better!

    Remember - modify as needed. Don't do anything that doesn't feel safe. Use support as needed during ...

  • PWR! Moves - Quick Sitting and Standing

    Episode 23

    Jamie recorded another special PWR! Moves class for you!

    Jamie usually teaches a faster paced PWR! Moves class on Thursdays at Rogue and used that class as inspiration for this one! It's a short class with only sitting and standing, but 20 minutes that will be a great quick workout!

    Enjoy!

    Rem...