Strength + Flow THE COMPLETE SERIES: Workouts 1-18

Strength + Flow THE COMPLETE SERIES: Workouts 1-18

VenusFit Strength + Flow Online Program: Series 1 & 2 Combo

Level: Beginner - Intermediate - Advanced

All 18 Step-by-step follow-along videos...

Just push PLAY!
30-40 minutes EACH Workout!

EVERY workout consists of ...

Breathwork/Warm-up > Mobility > Drilling Exercises > Flow > Cooldown/Breathwork.

Over 100 different exercise variations!

Easy to access & take your workouts with you on your phone or tablet with the VenusFit app (launching December 2019)!

**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**

Strength + Flow THE COMPLETE SERIES: Workouts 1-18

19 Videos

  • 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...

  • Strength-+-Flow-Workout-schedule-#1-(3-week-version)

    32.9 KB

  • Strength-+-Flow-Workout-Schedule-#2-(5-week-version)

    44.8 KB