Planks are a real love hate relationship. But so amazing for building strength! There are plenty of options for all levels.

Perfect for a little extra after a flow if you want more of a challenge or do this flow twice if you want double the burn! Let me know how you go...

This flow is a quick booty burner that won’t disappoint! We get straight into it and layer different bridge variations. Hello firm booty! I hope you love it.

This flow we'll be working on on back and tummy. But to start with you'll find some opening of the chest to prepare for some deeper twists. This also preparing us for rolling like a ball, focusing on stability and core strength.

We then roll over onto our tummy for swimming and breaststroke, re...

When you simply don't have time but still want a little burn. Or this flow would be perfect to start or end another flow if you are wanting to flow for a little longer.

Hope you love it. xx

A super quick and firey flow! Perfect for the time poor or if you are wanting to add this to another flow for a abs challenge at the end.

Plenty of options for beginners or advanced.

We hit the mat today for a little ab blast. You'll need a block (or rectangle cake tin), high vibes and only 15 minutes.

Enjoy this if you are time poor to an addition to another flow!

Welcome to a killer low body flow that will leave you feeling alive. Remember to check on your besties and ask the question, when did you last have your breasts checked?
Lauz xx

A speedy flow that you can squeeze into your day. Find the time to get onto the mat today.
Lauz xx

Think riding your way into Christmas with a little juicy burn to start with...I normally hit you Squad babes HARD for the first flow, but let's just say, we'll ease our way in.

If you want to add a little extra spice, grab a booty band and RIP to you!

Super excited for this one. Let's "Ride i...

Quite the controversial topic - BUT are you a cold or hot ham operator over the festive season? I hope you enjoy this spicy Pilates flow (so we don't all turn into Christmas Ham's) haha.

Big love. Em xx

Day 5 Squad, and I'm a little GRINCHY! That's right, this theme is revolved around the Grinch of Xmas. Is that you? Haha. I love Xmas, but the lead up is a little hectic for my liking. So call me the Grinch if you must, but join me on the mat, no other equipment needed, and let's work that Grinch...

Think Boozy Xmas Pudding feels and instantly, you grab your tummy, hmmm
yum Hahaha. Yep, in theme with that delicious indulgence that comes with those scrumptious Xmas puds, we are going to work that core for a fast fifteen minutes for day 5. Roll out your mats Squad, we’re going to make this one...

Are you a hot or cold meat person on Christmas day? Let's cook those turkey legs so they are nice and ripe for Christmas Day. Full of a lovely good morning flow focusing on posture and stability, especially for our knees as we grow older!! Merry Chrissy saltbush babes. Also, comment if you get a ...

Do you make gingerbread (men or a house)? I can't wait to see Caitie, one of our Squad babes...amazing creation! But for now, let's find the mat for a juicy burn for some new moves I am trialling out - RIP! And let me know how you go. Em xx

Do you love a good Yabbie or Prawn cocktail over Chrissy? Well, who doesn’tright? (tune in and you’ll found out who actually doesn’t, hahaha). This flow is inspired by catching the Yabbies, or bringing home the prawns, which you’ll need that upper body strength for. Plus, a little core too becaus...

Have a last-minute guest, or maybe got the head count wrong for the Xmas table? That’s alright. Dust off that office chair, or whatever chair you can get a hold of, and ta da, you’re sorted. Much like you will be in this flow today. Yes, we’re inspired, chair inspired that is. So, grab that chair...

Let’s ramp it up and speed through this flow. Short on time? This one is for you.
Go, squad babes!! Lauz x

Using one of our squats practices- squat with punches. I’m using bala bangles but you can use dumbbells, cans of chickpeas (or any cans), drink bottles or
anything that is the same weight. Body weight still works as well.
Let’s go rocky!! Lauz x