How are you feeling after today's core session?

@lorrainepaineable

3 жыл бұрын

It was great. I think I might feel it tomorrow x

@melisaozay3999

3 жыл бұрын

Great!!! I feel alive

@mimine12344

3 жыл бұрын

In pain 😂 But proud!

@speculate1846

3 жыл бұрын

that was hardcore

@marydeleon734

3 жыл бұрын

I’ll let you know tomorrow 😬

Adriene, I feel compelled to write to you after this week's newsletter. I live in Bangalore (India) and have spent the last 10 days accompanied mainly by the siren of ambulances as they drive past. Each time I hear it, I find the alarm unnerving and can't help thinking of those that are struggling for help across India. I have oscillated between feeling moments of deep sadness and trying to build a routine for myself to maintain some semblance of normalcy. I was feeling low yesterday when I saw your newsletter, and broke down on reading it. I offer you deep gratitude for calling attention to the crisis in India and mobilizing support for us. Trusting myself and breath, and building community are strong lessons I have learnt this year and the Yoga with Adriene community were a big part of that learning process. Thank you again, and here's hoping for this storm to pass quickly and for all of us to find comfort and healing in ourselves and our practice.

@judithvandermolen583

3 жыл бұрын

Sending lots of love to you.

@carolcummins2873

3 жыл бұрын

Sending you much love, strength and blessings . Take care and know others are thinking of you and your country at this time x

@elysianfields8461

3 жыл бұрын

💕🙏

@b43bfd

3 жыл бұрын

Sending lots of love your way, Divya.

@coriefeinerpoetry

3 жыл бұрын

Thank you for sharing. We are with you. Breath is life. Health starts within. Take care of yourself and others will follow. We are part of the collective prayer and call for real action, real health, real love. We love you.

i’ve been doing this every few days for 3 weeks now and i’ve seen the most incredible changes in my body. thank you

@mozam8267

2 жыл бұрын

if u don’t mind what changes happened to u ?

@natw5040

2 жыл бұрын

Me too Becca, I walk up straighter witch give you more confidence naturally. And my head is in such a better place thanks to Yoga, I quit alcohol and drugs yoga is my thing. I ❤ it!

@awesomer098321

2 жыл бұрын

@@mozam8267 my core was much more toned, i had lost 70 pounds but needed muscle and i needed somewhere to start. this was perfect

@TheEbonySaint

Жыл бұрын

@@natw5040 I’m proud of you 😄

@monaw6484

Жыл бұрын

@@awesomer098321 that’s inspiring ❤

IVE DONE IT. I have now caught up and done EVERY SINGLE YOGA WITH ADRIENE VIDEO SHE'S EVER MADE

@TheCEOofPurpleness

24 күн бұрын

omg how has no one noticed after 3 years

This is actually not worsening my lower back pain like most of the "core" stuff does. Seems like it makes it better!

@maryannworkman1780

2 жыл бұрын

I have lower back pain too and core work is always tricky because you need a strong core to support the back, but actually doing core work can be very painful to the back. Yoga works for me because it's more gentle on my spine!

@davidadamus177

2 жыл бұрын

I'm trying this to improve my core and help lower back pain. Haven't made it thru this whole video yet without having to stop.

@e-buns

Жыл бұрын

Try exercising your glute muscles as well since they are the supporting muscles of most of your body mass. A good exercise to do is the bridge. It strengthens both the back, shoulders and bum muscles. Also very good for mobility and flexibility. Nothing makes me feel more limber than this.

@kristinathomas5890

Жыл бұрын

Yoga is the best for core work because it includes stomach AND back strengthening and relaxing. You need all of those to get a stronger core. 6 pack ab programs just focus on one thing, but think of your "core" being like a corset of muscles 360 degrees around your body and you'll get much healthier results. I'm a newbie, but I'm about to finish my yoga teacher training in a couple of weeks and they taught me this stuff! It works even for me with my diastasis recti from having 3 babies, and scoliosis! I used to have the weak body of a mom of toddlers who doesn't exercise, but I've become strong enough I can do a headstand now (when I'm keeping up with an hour of yoga 3 times a week).

@kristinathomas5890

Жыл бұрын

@@maryannworkman1780 Yep. You also need a strong back to support the abs. And a strong upper back to support your posture. In yoga teacher training they taught me to think of your core as the muscles like a corset going 360 degrees around your body, and to not try to have a 6 pack because you need flexibility in the core also (for full breathing, which is SO important for so many things).

This was tough, but such a nice wake up call! 🥰 Happy Monday everyone! Loved practising with you all!

@gillsmith6740

3 жыл бұрын

I agree ! Happy Monday Isabella 🧘🏼‍♀️🙏💕🌸🌿

@moondancermason2573

3 жыл бұрын

Yes, I found it tough today.

@Krishmashh

3 жыл бұрын

Try out my KZread videos

@amosjeffrey6448

3 жыл бұрын

@Adriene Yoga how do i contact him please 🙏

@meditationmatters8272

3 жыл бұрын

Very. But together we are strong 🙏

i am sometimes beyond amazed that you manage to talk while doing your yoga. ^^

@beeyoga9344

3 жыл бұрын

right?! How does she do that?? :D :D

@bethgarner5329

3 жыл бұрын

Same thought here... She’s a Yogi Beast 🧘‍♂️ (I say that with the upmost respect!)

2 months ago this was an intense 10 minutes for me. Today, I was able to do 2 rounds. 🤗 I’m very excited!

@Vampress09

4 ай бұрын

Man I love hearing these types of comments! Keep rocking!

Felt soo good that I did it twice. Who’s is here since breath day 1? Today is day 122 😊

@meditationmatters8272

3 жыл бұрын

Congrats. Great effort😊

@oanairimia907

3 жыл бұрын

I' m with you! 💪🙏

@katiek2497

3 жыл бұрын

Me, too! And my roommate!

@yogiprashant6

3 жыл бұрын

@Katie K congrats

@theresabrighton8050

3 жыл бұрын

I am! Proud of myself for building the habit of a daily routine and feeling the benefits. Thankkful to Adriene for making it easy and enjoyable to follow. 🙌

Adriene “nice and easy” moving with complete control and making it “look easy”, and than comes me looking like a bug on my back trying to get the movements done at all and missing both strength AND flexibility 😂. Got lots of work to do….

@gillsmith6740

3 жыл бұрын

So glad I wasn’t the only bug 😂 .... yes Ralf, I’ll work on it too, it’s a good one 🙏

@kquinze

3 жыл бұрын

I laughed out loud on “nice and easy” 😹

@CaugheyMachine

3 жыл бұрын

Gregor Samsa vibes over here too! 🦗

@MittenzandCash8929

3 жыл бұрын

Some of us may be bugs, but we are all beautiful bugs! 🐛 Hopefully soon with regular practice and hard work we will all become beautiful butterflies too!🦋

@sandrarmulmills8061

3 жыл бұрын

It's a human process : )

Adriene YOU'RE A QUEEN we gotta protect this woman at ALL COST 😤😘

@ayowhat6139

3 жыл бұрын

Stop simpin

@friendlyworm420

Жыл бұрын

❤

I remember when I first came across this video, thinking “man I’m probably not going to get through this” and being completely right. But now, after sticking to integrating it into my daily practice, I can get through the entire video, no breaks, still some frustrated groans, but I get through it. It’s amazing to be able to realize progress. Thank you Adriene for your ability to instill positivity towards struggle ✨ so grateful.

@judymccallum2545

2 жыл бұрын

Good to see there is hope!!

@eliskac2173

Жыл бұрын

So true! I’ve been doing it almost every day for nore than a week and I can already see so much more strength in myself, & improvement❤️🧘🏽‍♀️

@arvi8843

10 ай бұрын

​@@eliskac2173Do you do it at night or in the morning?

@eliskac2173

10 ай бұрын

@@arvi8843 I actually stopped doing this particular video every day, it’s hard to stay consistent😅 but I usually do yoga in the morning!🥰

About three minutes in I switched to following Benji. Here’s to trying again tomorrow!!! Love the leggings, Adriene!

I really appreciate how back- and neck-friendly this practice is, while still providing a great core workout! Thank you Adriene. Namaste everyone. ❤🙏

@meditationmatters8272

3 жыл бұрын

Namaste 💕🙏

@sophiebelleau6136

3 жыл бұрын

Yes ! I also struggle with regular pilates style abs, because they can be so hard for the back and neck. Namaste

@dp2404

3 жыл бұрын

Not too gentle on the low back really...the 2 exercises where you lift from the upper body from the floor keeping your legs straight is TERRIBLE for lower back

Wow! Full disclosure, I almost chose a different practice when I saw that today's was core. I am a mom of 8 and after having had my abdominal muscles stretched beyond recognition all of those times, core work is normally very disheartening to me. But I was able to complete this practice with little modification. What a boost! Thanks Adriene.

@trinitycoxvasconcelos5230

2 жыл бұрын

i also have ab separation and i think yoga is the best way to mend it back together! This is the first time I am seeing true progress and strength. Good luck momma!

@kristinathomas5890

Жыл бұрын

Yoga is even good for moms with a belly of jelly! Mine was like that (mom of 3 with diastasis recti) until I started doing yoga for an hour 3x a week. It helps manage my back and neck pain too, that I have mostly from looking down at cooking and toddlers and from sleeping in bed with them hahaha.

@kristinathomas5890

Жыл бұрын

@@trinitycoxvasconcelos5230 Same here!

You are awesome Adriene, this is the only core workout I’ve been able to tolerate and completely finish and i feel so proud of myself. I have been having horrible ptsd and psychotic depression and your videos have helped me connect to my body again in a way I don’t think I ever have. I’m praying that this emotional pain heals and I can finally live a healthy life full of love and joy. Thank you love ❤️

@sshepard5222

Жыл бұрын

Hope you're still going well and healing, I've been doing her videos every day this year and it's definitely helped me majorly with my mental health

@Sinsearach

7 ай бұрын

❤ Def not alone!

@aahmad1422

5 ай бұрын

@MimiTheHamster So much courage and focus Mimi🙌🙌🙌🙌🙌🙌🫡🫡🙌❤️ yes yes you are Healing ❤️‍🩹. 😘💪💪🫡🙏❤️

Anyone else a little sad when she didn’t say Namaste at the end? Loving this video! Definitely saving it to come back to again and again. Thank you so much!

@de9534

3 жыл бұрын

I know! It was so uncharacteristic. ❤️🕉

@mariannealesstacheski9910

3 жыл бұрын

Yeaaaah

@nashila5673

3 жыл бұрын

Maybe she should donate to India instead of saying namaste

@kristinastrach

3 жыл бұрын

@@nashila5673 excuse me, what?

@susana.9659

3 жыл бұрын

Yes, I was a little sad too! But, I guess since this wasn't a yoga practice~it is a FLOOR CORE session~Here's my namaste to everyone!!!

It's _ALWAYS_ a good time when Adriene uploads.

I remember starting this a while ago and this felt sooo difficult, and then this morning I completed all in one go, didnt even realize it was over🥹Thank you, Adriene for a challenging and satisfying growth!🙏🏾

Can you miss something retroactively? Cause I really think having found your channel in my teenage years would have helped me so much. I'm glad I can have you by my side now Adriene ❤

“I'm grateful for always this moment, the now, no matter what form it takes” - Eckhart Tolle I'm immensely grateful to you, Adriene & Benji, thank you wholeheartedly for everything you've done for me, take good care and stay safe! >:D

@coriefeinerpoetry

3 жыл бұрын

I agree whole heartedly with you. The revolution starts within. I am grateful to see that you are on the path.

@meditationmatters8272

3 жыл бұрын

Thanks for such inspiration ❤️🙏

I loved this! When Adriene said "Thank you for watching" I was not expecting it, I was like "wait it's already over?" 😅

Been doing yoga for just over a year now. Adrian is the best. Where would I be without this channel. Good times we live in. 💗

It’s the philosophy of how Adrienne approaches exercise for me

Glad that May is about core as mine needs strengthening! Thanks Adriene, Benji and everyone here for Trust 💞

@beeyoga9344

3 жыл бұрын

True!! Excited too :)

Happy Monday to everyone!!! So grateful for my body, for Adriene, Benji and all the team that makes it possible, and of course all the beautiful people that there's around here! ❤️🙏🏼🥰

Thank you thank you thank you so much for this Adriene❤️❤️❤️

so grateful to Adriene for doing this. I finally found someone I feel truly knows how to teach me properly where I can deepen my connection with myself and movement. Eternally grateful, Namaste. Now whenever I want to move, I come to your channel instead of hopefully finding something in the searches 🙏🤲

Saving this video for the morning but opened it anyway to see Benji

@odysseyflyer4017

3 жыл бұрын

Omg me too.

@melissanunez9266

3 жыл бұрын

Love him

@relaxamentoagradavel9414

3 жыл бұрын

Good Morning😍😍😍

@jeffreyrossman8661

3 жыл бұрын

Hello Arabella How are you feeling today I hope your day is as bright as your pretty smile today.

I practiced with over 650 other yogis this morning, High Five! :D Thank you Adriene for continuing to give us all something to hold on to and a way to hold onto ourselves and each other, even in these trying times! 💛 I send love your way, Namaste ☀️

I totally high fived Adriene. I felt I disserved it 😂 High five to all of us doing this practise!🥰

@meditationmatters8272

3 жыл бұрын

You did. Together we are strong 💕🙏

core workouts usually make me feel tense and stressed but this one made me feel sooo relaxed and so much better afterwards! i love how the emphasis is on your breathing and going your own pace

I am LOVING those pants!

DAY 93~!!!! 93 days with Adriene~!!! The yoga "on and off the mat" is beautiful thanks to Adriene and her light~!!! Hey, Benji~!!!!!

@namira._._8599

3 жыл бұрын

Hey, i have just started my yoga journey. I finished 30days of yoga with adriene and are doing the revolution series now. Would you mind, if i ask you to suggest me which playlist I should do next? And also, do you see any difference physically? I know i have seen a huge difference in me the past 56days. I was really curious to know how others might feel. Thankhou

@patrickt.randolph7043

3 жыл бұрын

@@namira._._8599 Hello! Just got this. Will reply soon! Thanks!!!!

@patrickt.randolph7043

3 жыл бұрын

@@namira._._8599 Hello~!!! Yes, actually after DAY 16 or so, the body felt GREAT and adjusted to new moves like a river. I think it is fine if you simply "find what feels good" and work with different videos depending on what your body needs or wants. Does that make sense?

Had a very hard day and just the sight of Adriene in her fiery orange pants lifted my mood. Couldn't practice Yoga for a week but thought of re-starting with this short session and it worked like magic. Thank you Adriene for your kind words and that smile 💝

This duration was just right for squeezing between a busy day. Gratitude. Thank you Adriene 🙏 Namaste

Perfect way to start our first Monday in May. Hii Benji 🦴

May is so beautiful with this yoga.

Shoutout to the 1200 people I just practiced with 🙏🏽 This was perfect after my morning run, will be doing them together more this summer! Namaste! 🌻

@yogawithadriene

3 жыл бұрын

Amazing!

Genuinely thank you for being a virtual friend through the pandemic. I don't know where I would be without you, Sacred Lotus Yoga and Kasandra ❤

Adriene and Benji always make my day 💗

If only Adriene came to Namibia😭😭😭 But one day we'll practice together in real life. Thank you for the practice ❤️❤️❤️

Thank you so much, Adriene! Just the complement to my yoga and walking practice that I needed.

This was the perfect, quick video to do to get back into core strengthening! I’m 5 months postpartum and absolutely loved your core videos before and at the beginning of my pregnancy. Feels good to get back into it!

Those bicycles killed me for a second but such a good little core workout. Thanks!

That was the longest 12 minute practice I've done in a while - My core is definitely worked out!! Feel really great now though even though it was quite challenging. Thank you always for inviting us to the mat 🙏💚🌈

Thank you for this beautiful class, without you my body would have collapsed years ago. You are an incredible teacher!!! Bless you heart💜

I really appreciate your quick but effective yoga practices. It’s easier for me to stick with them while maintaining the same effectiveness of a long practice. Thank you so much dear Adriene!🙏🏼

Yes CORE! Thanks Adriene!❤️🧘‍♀️

SO excited to try this! Happy Monday everyone :)

In chorus our teacher makes us do yoga with Adriene every single class and doing yoga with adriene is like the highlight of our day

I’ve been doing yoga for about a week now only on weekends because of my busy schedule and it’s a really great way for me to get my exercise in and reduce my stress of a busy school week! Thank you so much Adriene ❤

Day 3 - let’s go!! Thanks so much, Adriene and Benji for sharing your time with me 🙏🏻💛 I’m very grateful for this practice. I know my abs will be sore tomorrow, and it’ll be a beautiful reminder that my body is alive and well. Thanks for the challenge, I trust you with my daily yoga routine. Namaste 🧘🏼‍♀️💜

Thank you, Adriene! I love watching the view count grow as we all do this together! I love my yoga teacher!!!-) Happy Teacher Appreciation Week!!!

Your welcoming, inclusive attitude is THE BEST!! Thank you

I've been working my way through the yoga for weight loss playlist the past couple of weeks and felt so ready for this! I did the video twice and can't believe how strong I feel and how far I've come since I began my daily practice in December. Thank you!

Just came from nightshift. Wasn't ready for a workout. But here I am. Done and in full blown sweat. Thanks.

After a one hour morning walk this 12 min core conditioning was just perfect! 💖💖

Adriene, you're simply the best. thankful for you.

You are amazing! I am a yoga instructor, and mom of three. I look forward to your classes every day! I have stopped being so competitive and learned love myself for all of my strengths, and be ok with my weaknesses. You have a gift. Thank you for sharing it with the rest of us.

@Raymondgogolf

Жыл бұрын

Hi Laura I hope my comment didn't sound as a form of privacy invasion your comment tells of a wonderful woman with a beautiful heart which led me to comment I don't normally write in the comment section but I think you deserve this complement. If you don’t mind can we be friends? Thanks God bless you….🌹🌹

@kristinathomas5890

Жыл бұрын

Same, same, same! Mom of 3, about to finish my 200 YTT. I don't follow Adrienne every day but she's by far my favorite KZread yoga teacher.

@Raymondgogolf

Жыл бұрын

@@kristinathomas5890 Hi how are you doing

No matter what you're going through, there's a light at the end of the tunnel.

Congrats to everyone who showed up to practice today❤️

@meditationmatters8272

3 жыл бұрын

Together we are strong 💕🙏

Oh wow!! After just 2 weeks of doing this a few times each week... I see a huge difference in what I am able to stay up with!! That’s so GREAT!! 💪

Phew! And yet, so great to be able to do this core session. When I first started doing occasional yoga sessions with Adriene a few years ago, my core strength was jelly all the way down and any core work had me on my back, stuck like a bug. And now its fun to feel my inner support engage and my legs and arms be free to join in. So to all folks who are new here and feeling like jelly, don't worry, do what you can (just like Adriene says!) and it truly is all good.

I’ve been doing this for three days and it’s already getting so much easier. thank you adriene!!

Good Monday morning. After a year of lockdown with me doing little exercise and working harder this was a hard practice yet a wonderful practice. I'm still here!

After doing this session, I realized while I still have work to do on my core, I am not in as rough form as I thought. Thanks for this practice Adriene. Love your outfit today the bright pink and coral is so energizing :) Here we go May!

Thanks Adrienne for this core workout! I’ve been doing this regularly for a few months now wow what a change !!!!! I’m in my fifties can get my core back like I was in my twenties!!! Forget age do yoga thank you 🙏🏽

Love that quick video. I’ve just had a baby 4 months ago, sometimes these quick ones are perfect in between sleeps and cleaning the house 🥰

Just in time for my Day 3 Trust practice!

Oh yaaaaasss, I love it! So great to be here! Hope everyone had a wonderful Monday ❤️ Namaste 🙏

I feel so safe.. and somehow seen here. You are a god send to so many of us. Thank you for helping so many of us heal, grow and become stronger together. I genuinely feel so compelled to thank you for doing this for "free" and dedicating your life to the virtual world. You are the perfect gateway for someway to lean into this kind of work, no doubt this is your purpose. Sending healing love and energy your way, thanks for filling up my cup this evening and inspiring me to "get back to work"

I’ve never commented before, but today I decided to:) Thank you so much for all of your wonderful yoga videos! I started yoga around 7 years ago with your videos. Yoga has been a life changer for me. I just did your CELEBRATE video and love it! Congratulations on 10 years of KZread yoga!

Thank you Adriene ☀️ Day 3 Trust May’21 See you tomorrow 🧘🏻‍♀️ Namaste 🙏🏻

I really enjoyed this one. As a Momma of FOUR boys, I appreciate a short, heart ❤️ & circulation starter to my day. THANK YOU!

Thanks to you videos, I’m more flexible than I was even a few months ago, and my chronic back pain is pretty much non existent! Working my way to practice with each of your videos 💕

Day 3 - Trust Calendar... And that was absolutely perfect for me today thank you 😊🙏💕

Adriene, you are such a genius to include all the moves in the description. I was worried I might have to skip this one because my wrists are feeling a bit sensitive and I thought there would be a lot of planks. But then I told myself, “TRUST. You can at least check it out.” Thanks for always having our backs (and our wrists!).

Today is my 123rd day of yoga! Yoga has thoroughly helped me carve time out in my day for my mind, body, and spirit. Thank you so much Adriene! 🥰

I feel so different after this hole week of yoga. Les emotional and much more peace. Im less stressed and its just a gift to be a part of you and your yoga. Thank you for your kindnes and your bigg heart. your helping so many people out there.❤❤

I know this is not Yoga, but after practicing with you over a year , I was able to finish this core practice which was something that I used to dread. I can't really thank you enough Adriene! 💗

On a dinner out with old school skateboarder friends, 40 to 60, we realised that we all tried your sessions. Without telling each other. Thanks for the great choice of exercises, keeping us flexible and active during our Friday and Sunday bowl skateboard sessions!

I have been committing to doing this to regain strength in my core and to feel better over all.... especially after my surgery. I'm excited for this. 🙏❤️

Recovering from a broken leg and the PT finally gave the go ahead for gentle mat-based yoga. Thanks so much for this video. Felt amazing!

Yayyyyy I’ve been waiting for this one all day!! You have no idea how much your Gratitude Month of May playlist/challenge has helped me! Thank you for everything that you do Adriene! 💕

Thank you Adriene, love this practice!! Easy to fit in while also feeling powerful and strong!! 💪🥰

Good morning and thank you for helping start my day with a positive attitude, I am feeling so much better after the core session. Have a great day everyone!!!!!!! Sending love from Chicago!!!

Feeling good. Thankful for the 12 min core strengthen video♥️. I absolutely adore yoga with Adriene and Benji.

This video is amazing! I am planning to do it every other day. Also, when I practice this video before a yoga class, I feel so much more connected to my core throughout the yoga practice. Thanks so much Adriene!

This was great! Usually I feel a lot of core exercises in my back, but these were perfect for isolating the abdomen. Thank you!

Come back to this core all the time when my other practice doesn’t cover core so much! Quick yet powerful! Tytyty Adrianne 💕😇

Wow! I can’t believe I was able to keep up with this whole conditioning! Several times I thought “for sure my body can’t do this” and then it did the thing. 🤯 Thank you, Adriene! Last year I did every 30 day journey, and this year I’ve been keeping up with your monthly playlists. Every day. It seems I show up to the mat with a new body every. day. I can’t express enough the gratitude I feel for your presence in this space. Thank you, thank you, thank you for showing me how to change my mind, body, and life. 🥰✨😭

Absolutely LOVE this one!! My abs got such a good burn, but it felt good & not super exhausting like hardcore ab workouts 🔥 Thank you!!

I've always been a super unsportive person and core strength has always been one of my biggest weaknesses. I've started BREATH mid-March and I've been doing yoga almost every day ever since but I was still kind of terrified of today's practice. However: to my surprise, I actually didn't struggle that much. Didn't even have to take that many breaks in between. I have never been able to go through with a 12 minute core workout and not feel absolutely awful afterwards but here I am, feeling strong, energized and having no idea what happened that made me genuinely enjoy a core practice for the first time in my life xD

I feel so much better after doing this! I was also doubting if I coul ddo it, but your way of easing in to the more difficult core movements made it possible. Thank you!

It’s day 3 of TRUST and I miss Adriene saying Namaste before the end of the video. I’ve been practicing yoga again and I’m grateful to this community as a whole. Keep safe everyone. Cheers! 😊

Namaste, I am grateful that the ancient wisdom of India and Hinduism ( yoga and meditation) is being appreciated and adapted all over the world now...

This is one of my favorite YWA core practices now, as it's so swift, effective and varied (therefore fun). Cheers, everyone, let's rock this week!

I’ve been doing YWA every day for the last four months and usually a practice like this will have me puffing and out of breath but I’ve noticed that I’ve cultivated so much more strength and it’s becoming easier each time. I’m finding what feels good 😊❤️ thank you Adriene 🧡

More like this please! A real workout in 12 minutes. I use this when I lack time for a longer session, and it gets right to the point.