Beginner Program & Strength + Flow Combo Series

Beginner Program & Strength + Flow Combo Series

Start with the Foundations and Master Your Strength with Flow!

Get both the Beginner Program (a full 6-week program) plus the FULL Strength + Flow Series (all 18 follow-along workouts).

Combo Package: Beginner Concepts Program & Strength+Flow Program

Step-by-Step Instruction from Beginner to Intermediate to Advanced! Start the right way & non-stop progress!

Over 15-Weeks of Workouts!

Lifetime Access!

Learn over 100+ Exercises!

Coach Venus gives detailed instructions, guides + tutorials. Plus WALKS you THROUGH all the movements.

Mindset Mantra

11-Minute Guided Meditation

I designed this so YOU WILL SUCCEED & GET STRONG, FIT, & FLOWING!

START NOW!

**Sample videos are rotated in/out of the monthly subscription, but the full series is only available for purchase/lifetime access to all the vids in the series**

Beginner Program & Strength + Flow Combo Series

75 Videos

  • Beginner Program - Intro & Welcome

    Hi! And Welcome You Awesome Mover!

    Thank you so much for signing up for the VenusFit Beginner Program: 6 Concepts to Learn the Foundations of Flow!

    I'm so excited for you to begin this journey with me and grateful you choose to dive in!

    This program is one that you can return to over and over ...

  • 11-Minute Guided Meditation

    11-Minute Guided Meditation + Ocean view - this meditation will guide you to relaxation, peace & tranquility within.

    Be prepared to INHALE the light & EXHALE tension.

    Think of a word or phrase that embodies how you want to feel cause you're going to use it.

    And the view isn't bad either! ;)

    ...

  • "I Am" - Mindset Mantra

    This is a Mindset Mantra that I want you to know second-nature.
    Make it a part of who you step into as you are choosing to begin again and connect to your body in a new way.
    Mindset is the seed where Growth stems from.

    It's going to be in every concept lesson & I encourage you to learn it so you...

  • "I AM" Mindset Mantra (short version)

    DO NOT SKIP THE MINDSET MANTRA... DO IT BEFORE EACH WORKOUT.

    This is a Mindset Mantra that I want you to know second-nature.
    Make it a part of who you step into as you are choosing to begin again and connect to your body in a new way.
    Mindset is the seed where Growth stems from.

    It's going to b...

  • Mindset Questions

    Why is Mindset so important?

    Mindset POWERS & FUELS your consistency!

    Check out the video for more info on this and the questions to ponder...

  • Beginner Program - Breathwork (Short Version)

    BREATHWORK - Short Version (not full intro, just breathwork)

    Don't skip Breathwork, DO IT DAILY! EVEN ON REST DAYS.

    360 Degree Horizontal Breathing - use your hands, a towel, a jacket, a resistance band, anything you can wrap around your waist & your lower ribs to help your find the sensation o...

  • Beginner Program - Breathwork (long version)

    BREATHWORK - Full Explanation

    Don't skip Breathwork, DO IT DAILY! EVEN ON REST DAYS.

    360 Degree Horizontal Breathing - use your hands, a towel, a jacket, a resistance band, anything you can wrap around your waist & your lower ribs to help your find the sensation of breathing 360 Degrees Horizon...

  • Beginner Concept #1 - CREATING SPACE + BREATHWORK - Explanation

    Concept #1 - CREATING SPACE + BREATHWORK

    We need space in order to move.

    It's a simple concept but we usually only hear this in the yoga world but movement is movement it applies to all areas of when we move our body whether we are doing yoga, weight training, dance, or any fitness style.

    Spac...

  • Beginner Program - Concept #1: Exercise #1 Cat/Cow

    Always keep the Concept # / Chapter in mind as you do each exercise.

    In general you will be doing:

    1 minute ON (work time) X 3 ROUNDS

    :30 seconds REST

    Your choice to do them back-to-back or as a circuit.

    So you could do 3 ROUNDS of Cat/Cow - back-to-back, then move to the next movement in th...

  • Beginner Program - Concept #1: Exercise #2 Wave Unload

    Always keep the Concept # / Chapter in mind as you do each exercise.

    In general you will be doing:

    1 minute ON (work time) X 3 ROUNDS

    :30 seconds REST

    Your choice to do them back-to-back or as a circuit.

    For Concept #1, you will do 3 ROUNDS of Wave Unload - back-to-back, then move to the nex...

  • Beginner Program - Concept #1: Exercise #3 Tug of War Twists

    Always keep the Concept # / Chapter in mind as you do each exercise.

    In general you will be doing:

    1 minute ON (work time) X 3 ROUNDS

    :30 seconds REST

    Your choice to do them back-to-back or as a circuit.

    So you could do 3 ROUNDS of Tug of War Twists - back-to-back, then move to the next move...

  • Beginner Program - Concept #1: Exercise #4 Hula Squats

    Always keep the Concept # / Chapter in mind as you do each exercise.

    In general you will be doing:

    1 minute ON (work time) X 3 ROUNDS

    :30 seconds REST

    Your choice to do them back-to-back or as a circuit.

    So you could do 3 ROUNDS of Hula Squats - back-to-back, then move to the next movement i...

  • Beginner Program - Concept #1: Combo #1

    Here you will combo the Cat/Cow to Wave Unload Exercise moves.

    1 minute ON (work time)
    :30 seconds REST
    3 FULL ROUNDS!

    **Except for the last week in the 6-Week Program Calendar**

    (If you have the FULL BEGINNER PROGRAM, you will be doing the below):

    That week you'll be doing the combos for 5-8...

  • Beginner Program - Concept #1: Combo #2

    Here you will combo the Tug of War Twists to Hula Squats Exercise moves.

    1 minute ON (work time)
    :30 seconds REST
    3 FULL ROUNDS!

    **Except for the last week in the 6-Week Program Calendar**

    (If you have the FULL BEGINNER PROGRAM, you will be doing the below):

    That week you'll be doing the comb...

  • Concept #1 - Breathing Combo #1

    Nasal Breathing Combo #1 - Cat/Cow + Wave Unload

    Breathe only through the nose.
    If this is too difficult you may cheat it a little with some mouth breathing but work your way to be able to do this.
    Take breaks when needed.
    Perhaps use nasal breathing tape (you can get at your local pharmacy stor...

  • Concept #1 - Breathing Combo #2

    Nasal Breathing Combo #1 - Tug of War Twists + Hula Squats

    Breathe only through the nose.
    If this is too difficult you may cheat it a little with some mouth breathing but work your way to be able to do this.
    Take breaks when needed.
    Perhaps use nasal breathing tape (you can get at your local pha...

  • Concept #1 - Nasal Breathing - Why is it Important?

    In this video, you'll learn more about nasal breathing and why it is so important.

  • Concept #1 - Breathwork - COOL DOWN

    Do this Breathwork after completing exercises from Concept #1.
    You can also use this to start a workout OR use on its own as a meditation!

  • Beginner Concept #2 - SPIRALS + LOCOMOTION - Explanation

    Spirals & Locomotion - Concept #2

    This video is the Why, the movement drills that follow are the HOW.

    Movements we will be exploring...

    Lizard Crawl
    Baloo Crawl
    Kneeling Crab Reach
    Kneeling Coil
    Power is in Spirals & Locomotion. Our limbs are just an extension of what the spiraling & locomotio...

  • Beginner Program - Concept #2: Exercise #1 Lizard Crawl

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of the Lizard Crawl - back-to-back, then move to the next movement i...

  • Beginner Program - Concept #2: Exercise #2 Baloo Crawl

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of the Baloo Crawl - back-to-back, then move to the next movement in...

  • Beginner Program - Concept #2: Exercise #3 - Kneeling Crab Reach

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of the KNEELING CRAB REACH - back-to-back, then move to the next mov...

  • Beginner Program - Concept #2: Exercise #4 - Half-Kneeling Coil

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of the HALF-KNEELING COIL - back-to-back, then move to the next move...

  • Beginner Program - Concept #2: Combo #1

    Here you will combo the Lizard Crawl + Baloo Crawl Exercise moves.
    1 minute ON (work time)
    :30 seconds REST
    3 FULL ROUNDS!
    **Except for the last week in the 6-Week Program Calendar**
    (If you have the FULL BEGINNER PROGRAM, you will be doing the below):
    That week you'll be doing the combos for 5-8...

  • Beginner Program - Concept #2: Combo #2

    Here you will combo the Kneeling Crab Reach + Half-Kneeling Coil Exercise moves.
    1 minute ON (work time)
    :30 seconds REST
    3 FULL ROUNDS!
    **Except for the last week in the 6-Week Program Calendar**
    (If you have the FULL BEGINNER PROGRAM, you will be doing the below):
    That week you'll be doing the...

  • Concept #2 - Breathwork - COOL DOWN

    Do this Breathwork after completing exercises from Concept #2.
    You can also use this to start a workout OR use on its own as a meditation!

  • Beginner Concept #3 - PUSH + PULL - Explanation

    CONCEPT 3 - PUSH + PULL

    Push + Pull is opposing forces that allow us to create locomotion, spiraling, stabilization, mobilization, and ultimately optimization of Range of Motion (ROM)

    The more you push in one direction, as you pull in the opposing direction the more laser focused the force into...

  • Beginner Program - Concept #3: Exercise #1 - Beast Row

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of BEAST ROW - back-to-back, then move to the next movement in this ...

  • Beginner Program - Concept #3: Exercise #2 Bear Pull

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of the BEAR PULL - back-to-back, then move to the next movement in t...

  • Beginner Program - Concept #3: Exercise #3 - Front Step Through

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of the Front Step Through - back-to-back, then move to the next move...

  • Beginner Program - Concept #3: Exercise #4 - Tripod Press

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of the TRIPOD PRESS - back-to-back, then move to the next movement i...

  • Beginner Program - Concept #3: Combo #1

    Here you will combo the Beast Row + Bear Pull Exercise moves.
    1 minute ON (work time)
    :30 seconds REST
    3 FULL ROUNDS!
    **Except for the last week in the 6-Week Program Calendar**
    (If you have the FULL BEGINNER PROGRAM, you will be doing the below):
    That week you'll be doing the combos for 5-8 minu...

  • Beginner Program - Concept #3: Combo #2

    Here you will combo the Front Step Through + Tripod Press Exercise moves.
    1 minute ON (work time)
    :30 seconds REST
    3 FULL ROUNDS!
    **Except for the last week in the 6-Week Program Calendar**
    (If you have the FULL BEGINNER PROGRAM, you will be doing the below):
    That week you'll be doing the combos ...

  • Concept #3 - Breathwork - COOL DOWN

    Do this Breathwork after completing exercises from Concept #3.
    You can also use this to start a workout OR use on its own as a meditation!

  • Beginner Concept #4 - CORE/GROUND RELATIONSHIP + ACTIVE STACKING - Explanation

    Concept #4 - CORE/GROUND RELATIONSHIP + ACTIVE STACKING

    Where your center of mass is in relation to your foundation is your core/ground relationship.

    Active stacking is how we manipulate movement with that relationship.

    Movement we will be exploring...

    5-piece Burpee - Drilling stacking in 5 ...

  • 5-Piece Burpee - Step-by-Step

    A simple guide to walk you through the 5-Piece Burpee.

    This exercise is ALL about your relationship to the ground and properly stacking your body.

    Try this exercise for 1-minute straight... then move to 2 mins. Then try for 3!

    This is a full body exercise pattern that you can test yourself to ...

  • Beginner Program - Concept #4: Exercise #1 - 5-Piece Burpee

    *For a Longer 5-Piece Burpee Breakdown - check the EXTRAS!*

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of the ...

  • Beginner Program - Concept #4: Exercise #2 - Lateral Roll + Kneel Extension

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of the Lateral Roll + Kneel Extension - back-to-back, then move to t...

  • Beginner Program - Concept #4: Exercise #3 - Side Sits

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of Side Sits - back-to-back, then move to the next movement in this ...

  • Beginner Program - Concept #4: Exercise #4 - Boxer Squats

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of Boxer Squats - back-to-back, then move to the next movement in th...

  • Beginner Program - Concept #4: Combo #1

    Here you will combo the 5-Piece Burpee + Lateral Roll & Kneel Extension Exercise Combo.
    1 minute ON (work time)
    :30 seconds REST
    3 FULL ROUNDS!
    **Except for the last week in the 6-Week Program Calendar**
    (If you have the FULL BEGINNER PROGRAM, you will be doing the below):
    That week you'll be doi...

  • Beginner Program - Concept #4: Combo #2

    Here you will combo the Side-Sits + Boxer Squats Exercise Combo.
    1 minute ON (work time)
    :30 seconds REST
    3 FULL ROUNDS!
    **Except for the last week in the 6-Week Program Calendar**
    (If you have the FULL BEGINNER PROGRAM, you will be doing the below):
    That week you'll be doing the combos for 5-8 m...

  • Concept #4 - Breathwork - COOL DOWN

    Do this Breathwork after completing exercises from Concept #4.
    You can also use this to start a workout OR use on its own as a meditation!

  • Beginner Concept #5 - EYES IN RELATION TO THE BODY - Explanation

    Concept #5 - EYES IN RELATION TO THE BODY

    Eyes are the window to the soul... And the safety lookout for the brain when it comes to movement.

    80-85% of how we take in information from the world is through our eyes.

    The eyes are like a camera which takes a picture and send the information back t...

  • Beginner Program - Concept #5: Exercise #1 - Circle of Water

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of Circle of Water - back-to-back, then move to the next movement in...

  • Beginner Program - Concept #5: Exercise #2 Lateral Roll + Side Sit

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of the Lateral Roll + Side Sit - back-to-back, then move to the next...

  • Beginner Program - Concept #5: Exercise #3 - Crab Reach

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of the Crab Reach - back-to-back, then move to the next movement in ...

  • Beginner Program - Concept #5: Exercise #4 Crab + Reaching Underswitch

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of Crab + Reaching Underswitch - back-to-back, then move to the next...

  • Beginner Program - Concept #5: Combo #1

    Here you will combo the Circle of Water + Lateral Roll + Side Sit Exercise moves.
    1 minute ON (work time)
    :30 seconds REST
    3 FULL ROUNDS!
    **Except for the last week in the 6-Week Program Calendar**
    (If you have the FULL BEGINNER PROGRAM, you will be doing the below):
    That week you'll be doing the...

  • Beginner Program - Concept #5: Combo #2

    Here you will combo the Crab Reach + Reaching Underswitch Exercise moves.
    1 minute ON (work time)
    :30 seconds REST
    3 FULL ROUNDS!
    **Except for the last week in the 6-Week Program Calendar**
    (If you have the FULL BEGINNER PROGRAM, you will be doing the below):
    That week you'll be doing the combos ...

  • Concept #5 - Breathwork - COOL DOWN

    Do this Breathwork after completing exercises from Concept #5.
    You can also use this to start a workout OR use on its own as a meditation!

  • Beginner Concept #6 - FLOW - Explanation

    Concept #6 - FLOW

    Flow is the ultimate when it comes to movement.

    The focus in this section will be all about the Transitions.

    Transitions are the thread that weaves all the other moving pieces together, hence FLOW.

    The connector of flow is transition.

    The positioning we do before the bigger...

  • Beginner Program - Concept #6: Combo #1

    Concept #6 / Combo Flow #1: Side Sit + Front Step Through

    Make the transitions just as important as the bigger movements in the combo.

    So sliding the hands back, finding load positions, placing hands & feet in optimal positions...

    Get detailed with every millimeter of movement.

    Always keep th...

  • Beginner Program - Concept #6: Combo #2

    WAVE UNLOAD + KNEELING CRAB REACH

    Make the transitions just as important as the bigger movements in the combo.

    So sliding the hands back, finding load positions, placing hands & feet in optimal positions...

    Get detailed with every millimeter of movement.

    Always keep the Concept Chapter in min...

  • Beginner Program - Concept #6: Combo #3

    REACHING UNDERSWITCH + BOXER SQUAT

    Make the transitions just as important as the bigger movements in the combo.

    So sliding the hands back, finding load positions, placing hands & feet in optimal positions...

    Get detailed with every millimeter of movement.

    Always keep the Concept Chapter in mi...

  • BEGINNER PROGRAM - OVERVIEW & RECAP

    High-Fives all around for going through the 6-Key Concepts to Learn to Flow!

    These concepts are foundational concepts that you will use in your movement practice going forward. Come back to these foundations often!

  • VenusFit Strength + Flow - Customization

    Customization Instructions:

    The length of the program is dependent on you. I want you to be able to learn the movements and see progress. Some people may want to go through them faster and then repeat. Others may follow one of the examples below. I do recommend going in order (not skipping aroun...

  • Strength + Flow Workout #1

    Things to focus on for Strength + Flow workout #1

    Creating a foundation from the ground and up.
    Active space through the body and joints.
    Allow the breath to be the guide to movements.

    WORKOUT SUMMARY:
    4x4 tactical breathing in 2 positions: sitting/tabletop
    Wave unload
    Lateral ninja kick roll
    R...

  • Strength + Flow Workout #2

    Things to focus on in this workout…

    Let the breath initiate the moves.
    Create space as you stack the joints.
    Find that full range of motion in every millimeter.

    WORKOUT SUMMARY:
    Create space in breath
    Hip wipers in T supine position
    Bridge wipers
    Circle of water
    Towel high pulls
    Protracted push...

  • Strength + Flow Workout #3

    Things to focus on in this workout…

    Keep the breath continuous, try not to hold the breath.
    Active space by driving into the floor.
    Maintain length in the spine, broadness through the hips & shoulders.

    S = SLOW
    D = DYNAMIC

    WORKOUT SUMMARY:
    Alternating nostril breathing
    Warm-up:
    Wall booty burn...

  • Strength + Flow Workout #4

    Things to focus on in this workout…

    Establish stability from the ground and up.
    Open space through the body and joints.
    Breathe smoothly through the movements.

    WORKOUT SUMMARY:
    4x4 tactical breathing in 3 positions:
    shinbox on right side
    shinbox on left side
    squat
    Beast wave unload
    Kneeling sco...

  • Strength + Flow Workout #5

    Versatility builds full-body strength and helps increase your mind + body connection.

    Things to focus on in this workout…

    Activate the breath to drive each movement.
    Maintain space through the spine, hips, and shoulders at all angles.
    Push through the floor to find that full range of motion in ...

  • Strength + Flow Workout #6

    Things to focus on in this workout…

    Maintain steady breaths, try not to hold the breath.
    Create space through the stacking and joints.
    Float length in the spine, broadness through the hips & shoulders.

    S = SLOW
    D = DYNAMIC

    WORKOUT SUMMARY:
    Alternating nostril breathing
    Warm-up:
    Side skydiver h...

  • Strength + Flow Workout #7

    Things to focus on in this workout…

    Find stability through the ground before movement.
    Active space through the body and joints. Move the body as one unit.
    Allow the breath to guide each movement.

    WORKOUT SUMMARY:
    4x4 tactical breathing in 2 positions:
    -Supine twists
    -Bear
    Plank cross tuck + le...

  • Strength + Flow Workout #8

    Things to focus on in this workout…

    Activate the breath to drive each movement.
    Maintain space through the spine, hips, and shoulders at all angles.
    Push through the floor to find that full range of motion in every millimeter of your body.

    WORKOUT SUMMARY:
    Create space: breath to movement
    Stand...

  • Strength + Flow Workout #9

    Various Speeds increase body awareness. Switching between slow and fast ramps up cardio and conditioning for better endurance and mobility.

    Things to focus on in this workout…

    Creating a foundation from the ground and up.
    Land softly to the ground and use the absorption to redirect energy.
    Keep...

  • Strength + Flow Workout #10

    Things to focus on in this workout…

    Let the breath lead the moves.
    Keeping a float as you stack the joints.
    Stability before movement.

    WORKOUT SUMMARY:
    4x4 tactical breathing in 3 positions:
    Standing
    Bridge
    Cat/cow
    Downward dog circles
    Front rolls
    Floor scorpion + wild thing (kneeling modificat...

  • Strength + Flow Workout #11

    Things to focus on in this workout…

    Keep the breath continuous, try not to hold the breath.
    Active space by driving into the floor.
    Maintain length in the spine, broadness through the hips + shoulders.

    WORKOUT SUMMARY:
    Create space: breath to movement
    Tabletop circle of water
    Scorpion reach
    Ste...

  • Strength + Flow Workout #12

    Things to focus on in this workout…

    Creating a foundation from the ground and up.
    Active space through the body and joints.
    Allow the breath to be the guide to movements.

    S = SLOW
    D = DYNAMIC

    WORKOUT SUMMARY:
    Alternating nostril breathing
    Warm-up:
    -Floor scorpion
    -Beast wave unload
    -Circle of ...

  • Strength + Flow Workout #13

    Things to focus on in this workout…

    Find the stacking before the next move begins.
    Maintain joint space through the transitions.
    Keep the breath continuous, slow down when needed.

    WORKOUT SUMMARY:
    4x4 tactical breathing in 3 positions:
    -Hip Wipers
    -Cat/Cow
    -Downward dog
    3-legged pike: knee to a...

  • Strength + Flow Workout #14

    Things to focus on in this workout…

    Root foundations (feet + hands) into the floor from the trunk.
    Stack and actively create space.
    Go at a pace that allows the breath to direct your energy.

    WORKOUT SUMMARY:
    Create space in the breath
    Kneeling hip thrusters + backwards leg extension
    Wave unload...

  • Strength + Flow Workout #15

    Things to focus on in this workout…

    Absorb the ground softly
    Maintain space through the body at all angles.
    Mindfully breath through the transitions.

    S = STABILITY MOVEMENT
    D = DYNAMIC MOVEMENT

    WORKOUT SUMMARY:
    Alternating nostril breathing
    Warmup:
    -Hip wipers
    -Standing spinal articulation
    S -...

  • Strength + Flow Workout #16

    Things to focus on in this workout…

    Feel the sensation of the full ranges of motion.
    Create space with the breath.
    Move with intention of joint stack placement.

    WORKOUT SUMMARY:
    4x4 tactical breathing in 2 positions:
    -Hip wipers
    -Cat/cow
    Standing spine rolls
    Lateral roll + kneeling side lunge
    F...

  • Strength + Flow Workout #17

    Things to focus on in this workout…

    Be mindful of every millimeter as you reach through full ranges of motion.
    Control the transitions.
    Go at a pace that allows the breath to direct your energy.

    WORKOUT SUMMARY:
    Create space: breath to movement
    Wave unloads
    Floor hip wipers + leg sweep
    Floor si...

  • Strength + Flow Workout #18

    The Big Kahuna of what we’ve been working up to improve strength, stability, and power at all angles. Proud of you! Go get it!!

    Things to focus on in this workout… EVERYTHING YOU’VE LEARNED.

    Be mindful of every millimeter as you reach through full ranges of motion.
    Control the transitions.
    Go a...

  • VENUSFIT-6-Week-Program-Guide-Calendar.pdf

    4.18 MB

  • VenusFit-Quickview-Calendar

    197 KB

  • I AM MANTRA - WORDS TO FOLLOW-ALONG

    6.94 MB

  • Personal-Growth-Playbook.pdf

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