Mini/Short HIIT & PWR! Moves Workouts
228 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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7-15-22 Dance - Cupid Shuffle, 2 versions of Electric Slide and Houston Hustle!
Episode 1
We are excited to add dance classes to our video library! Have a great time and let us
know if you have any requests or feedback!Have fun, modify as needed, and do what feels right for your body!
Equipment needed:
- Space
- Workout Towel
- Heart Rate Monitor if you’d like!
- Water bottleBy ...
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7-15-22 PWR! Moves - Friday - 30 Minutes - Balance + Posture Week!
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,...
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7-8-22 Dance - We got the Houston Hustle down!
Episode 3
We are excited to add dance classes to our video library! Have a great time and let us
know if you have any requests or feedback!Have fun, modify as needed, and do what feels right for your body!
Equipment needed:
- Space
- Workout Towel
- Heart Rate Monitor if you’d like!
- Water bottleBy ...
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7-8-22 PWR! Moves - Friday - 30 Minutes - Mobility Week!
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,...
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7-1-22 Dance - Electric Slide Variations, PWR! Moves to Music, Houston Hustle
Episode 5
We are excited to add dance classes to our video library! Have a great time and let us
know if you have any requests or feedback!Have fun, modify as needed, and do what feels right for your body!
Equipment needed:
- Space
- Workout Towel
- Heart Rate Monitor if you’d like!
- Water bottleBy ...
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7-1-22 PWR! Moves - Friday - 30 Minutes with some Extra Foot Stretches!
Episode 6
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,...
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6-24-22 PWR! Moves - Friday - 30 Minutes - Strength Week!
Episode 7
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,...
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6-17-22 Dance - Friday - Bring Sally Up, Locomotion, September and more!
Episode 8
We are excited to add dance classes to our video library! Have a great time and let us
know if you have any requests or feedback!Have fun, modify as needed, and do what feels right for your body!
Equipment needed:
- Space
- Workout Towel
- Heart Rate Monitor if you’d like!
- Water bottleBy ...
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6-17-22 PWR! Moves - Friday - 30 Minutes of Balance + Posture!
Episode 9
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,...
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6-10-22 Dance - The Twist, Electric Slide, Locomotion
Episode 10
We are excited to add dance classes to our video library! Have a great time and let us
know if you have any requests or feedback!Have fun, modify as needed, and do what feels right for your body!
Equipment needed:
- Space
- Workout Towel
- Heart Rate Monitor if you’d like!
- Water bottleBy ...
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26:58Episode 116-10-22 PWR! Moves - Friday - 30 Minutes
Episode 11
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,...
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6-3-22 Dance - Cupid Shuffle, Electric Slide, Come and Get Your Love
Episode 12
We are excited to add dance classes to our video library! Have a great time and let us
know if you have any requests or feedback!Have fun, modify as needed, and do what feels right for your body!
Equipment needed:
- Space
- Workout Towel
- Heart Rate Monitor if you’d like!
- Water bottleBy ...
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6-3-22 PWR! Moves - Friday - 30 Minutes with Floor Sitting Variations
Episode 13
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,...
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5-27-22 PWR! Moves - 30 Minutes - Changes in Positions!
Episode 14
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,...
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30:22Episode 155-20-22 PWR! Moves - Friday - 30 Minutes
Episode 15
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,...
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5-13-22 PWR! Moves - Friday - 30 Minutes - Variations!
Episode 16
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,...
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5-6-22 PWR! Moves - Friday - 30 Minutes All Positions!
Episode 17
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,...
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29:55Episode 18Just the PWR! Moves - Remix #1
Episode 18
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...
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12 Days of Christmas Workout with Holiday Music!
Episode 19
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
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27:20Episode 20
PWR! Moves - Stretchy Sitting and Standing!
Episode 20
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...
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35:42Episode 21Holiday Workout - Circuits!
Episode 21
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
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30:49Episode 22Happy Thanksgiving Workout!
Episode 22
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...
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16:57Episode 23Basic Posture Routine
Episode 23
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
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17:45Episode 24Advanced Posture Routine
Episode 24
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
