341 Courses

The 30 Day Yoga Challenge and Detox Diet Transformation System is designed to promote physical wellness and weight loss, emotional wellness, and spiritual wellness. During this in depth training, you will learn how to create miracles, healing and happiness in your own life. You'll learn how to use yoga to transform your physical, spiritual and emotional well-being. This course is designed to help you create positive health habits that will dramatically improve the quality of your life on all levels. Whatever you may be dealing with can be healed, transformed and you can break through to the next level. Begin by following this comprehensive system. You will also learn the amazing Shakira Yoga. The rest of the part trains you about Detox diet including the knowledge about anti-ageing raw foods diet, and more. What Will I Learn? In 30 days you will learn basics, fundamentals as well as intermediate through advanced yoga, meditation and cleansing dietary practices through video, audio and ebooks Requirements Physical Requirements: Yoga mat, rug or soft surface Suggested: Yoga strap, block and stability ball + some shopping for healthy ingredients for the diet plan + green smoothie cleanse Who is the target audience? This course is created for women and men ages 16 through 60 with all levels of physical ability All levels of ability with videos and material for beginners, intermediate and up to advanced level practices. Introduction and Course-Wide Materials Intro to this Course and Hello From Dashama FREE 00:05:00 READ THIS FIRST: Quick Start Success Guide. Ebooks and Written Material 01:00:00 Yoga Q&A 00:34:00 Diet Q&A 01:11:00 Meditations Read this First: Create a Daily Meditation Practice 00:05:00 Chakra Balancing Guided Meditation 00:09:00 Samadhi Meditation Devi Prayer 00:21:00 Yoga Nidra Meditation 00:13:00 Guided Meditation shifting your paradigm 00:17:00 Soul Healing Guided Meditation 01:08:00 Day 1 Day 1: Read This 00:05:00 Salute the Sun! Rise & Shine with Yoga 00:05:00 Grounding Yoga 00:19:00 Day 2 Day 2 Read This 00:05:00 How to Stengthen Weak Legs 00:07:00 Day 3 Day 3: Read This 00:05:00 Meditation For Beginners 00:06:00 Beginners Vinyasa Sun Salute B 00:06:00 Day 4 Day 4: Read This 00:05:00 Yoga for Hips & Lower Back- ALL Levels 00:06:00 Beginners Shoulders Mat Vinyasa 00:03:00 Day 5 Day 5: Read This 00:05:00 Fire Practice - Vigorous Vinyasa 01:22:00 Day 6 Day 6: Read This 00:05:00 Miracle Manifestation Yoga Life in Balance 00:05:00 Day 7 Day 7: Read This 00:05:00 Intermediate Surya Namaskar Variation 00:10:00 Day 8 Day 8: Read This 00:05:00 Yoga for Hips & Inner Thighs 00:09:00 Day 9 Day 9: Read This 00:05:00 Day 10 Day 10: Read This 00:05:00 Balance Yoga Sequence- Level 2/3 00:05:00 Shakira Yoga! Hips Don't Lie. All levels 00:06:00 Day 11 Day 11: Read This 00:05:00 Wild Thing Yoga Sequence 1 week agoMore 00:04:00 Day 12 Day 12: Read This 00:05:00 6 Pack Yoga Abs part 1 00:04:00 Day 13 Day 13: Read This 00:05:00 Back Bend Bridge Leg Sequence 00:08:00 Day 14 Day 14: Read This 00:05:00 Mantras and the Power of Om 00:04:00 6 Pack Yoga Abs Part 2 00:03:00 Day 15 Day 15: Read This 00:05:00 Sixth Chakra Practice Eyes Closed Yoga 01:11:00 Day 16 Day 16: Read This 00:05:00 Bali Booty Yoga Practice 01:09:00 Day 17 Day 17: Read This 00:05:00 HANDSTAND Press Up- Yoga 00:05:00 Day 18 Day 18: Read This 00:05:00 Face Massage and Yoga 00:09:00 Day 19 Day 19: Read This 00:05:00 Standing Shoulders and Hamstrings Sequence 00:05:00 Day 20 Day 20: Read This 00:05:00 All Levels Prayer Twist Vinyasa 00:04:00 Anti-Aging Raw Food Snack- Weight Loss Diet with Dashama 1 week agoMore 00:05:00 Day 21 Day 21: Read This 00:05:00 Advanced Core Power Sequence- Vinyasa Yoga Level 23 00:07:00 Day 22 Day 22: Read This 00:05:00 Hips & Heart Sequence- Vinyasa Yoga 23 00:05:00 Day 23 Day 23: Read This 00:05:00 Advanced Standing Balance Bow Airplane Half Lotus 00:09:00 Yoga for Knee Injury 00:11:00 Day 24 Day 24: Read This 00:05:00 Yoga for a Shoulder Injury 00:27:00 Day 25 Day 25: Read This 00:05:00 Bed Yoga Stomach Massage 00:08:00 Day 26 Day 26: Read This 00:05:00 Beginners Balance Yoga Sequence 00:05:00 Day 27 Day 27: Read This 00:05:00 Bed Yoga Morning Energizer 00:08:00 Day 28 Day 28: Read This 00:05:00 Yoga for Lower Back Pain 00:15:00 Day 29 Day 29: Read This 00:05:00 Bliss Breath Pranayama 00:06:00 Day 30 Day 30: Read This 00:05:00 Bed Yoga Wide Leg Forward Bend 00:03:00 Next Steps Lower Back Strength and Stretch 00:06:00 Seated Forward Bends For tight hamstrings and lower back 00:08:00 Warrior Standing Power Sequence 00:06:00 Full Practice 80 minutes - All Levels 01:22:00 Dive Bomber Push Ups aka Swoop Through Push Ups 00:02:00 Yoga to Advance Your SPLITS 00:04:00 Full Wheel Drop Backs - Advanced Practice 00:03:00 Rise and Shine with Yoga Sun Salutations 00:05:00 Resources Resource - 30 Day Yoga Challenge and Detox Diet Transformation System 00:00:00 Course Certification

Hatha yoga is an umbrella term that refers to the physical practice of different types of yoga, including Ashtanga, Vinyasa, Kundalini and Iyengar yoga. Hatha in Sanskrit means force, and hatha yoga is all about unleashing the powerful energy forces of the human body for maximum health and wellbeing. In the Hatha Yoga Made Easy course, you will learn a range of beginner poses that will improve your flexibility and promote complete mindfulness. It includes guidance for warming up correctly, as well as techniques used by top Yoga Teachers. Whether you are looking to become a qualified Yoga Instructor or want to improve your home yoga workouts, enrol today and discover the wonderful benefits of this ancient spiritual practice. Learning Outcomes: Understand the history, philosophy and benefits of hatha yoga Learn how to warm up correctly for your yoga session Know how to perform the basic standing, balancing and seating poses for beginners Take steps to become a qualified Yoga Instructor with a formal online qualification Enhance your at home yoga routine with new poses and stretches Improve your flexibility and core strength in no time Master a wide range of techniques to build the perfect yoga routine Career Path On successful completion of this course, learners will be able to incorporate functional exercises into their everyday fitness routine, with the opportunity to earn valuable information of the following careers: Hatha Yoga Instructor Yoga Teacher Fitness Coach Health & Wellbeing Coach Personal Trainer Gym Instructor Unit 01: Introduction Introduction 00:02:00 Warm-Up 00:06:00 Unit 02: Standing Poses Standing Poses - Part 1 00:05:00 Standing Poses - Part 2 00:04:00 Standing Poses - Part 3 00:06:00 Standing Poses - Part 4 00:05:00 Standing Poses - Part 5 00:06:00 Unit 03: Balancing Poses Balancing Poses 00:04:00 Unit 04: Seated Poses Seated Poses - Part 1 00:06:00 Seated Poses - Part 2 00:04:00 Unit 05: Relaxation Poses Relaxation Poses 00:03:00

If you still haven't found the exact information about becoming a professional Graphic Designer, this course is all you need! This unique course is designed to provide you with a detailed overview and direction to become an expert Graphic Designer. You will gain a holistic understanding of this creative industry and develop the skills you oblige to work as a Graphic Designer. Graphic Designing is a dynamic, challenging, creative and fast-growing industry. It has the potential to be an incredibly rewarding career path. This course presents easy to understand modules, where you will find information about the job role, the type of work involved with it, the importance of software skills and many more. If you've always dreamed of taking that crucial step into Graphic Designing, taking this course will be ideal for you! Learning Outcomes: Discover a complete guide you on your journey to become a designer. Get answers to all your queries about becoming and being a graphic designer. Gain insider information about this creative industry. Explore all the essential tools that designers need and become familiar with the essential applications used by professional designers to get the work done. Improve your understanding of the best practices to boost earnings. Get a thorough understanding of jobs you can get after completing a graphic designing course. Who is the course for? Business professionals who need to learn about workplace health and safety methods People who have an interest in knowing how to handle health and safety Entry Requirement: This course is available to all learners, of all academic backgrounds. Learners should be aged 16 or over to undertake the qualification. Good understanding of English language, numeracy and ICT are required to attend this course. CPD Certificate from Course Gate  At the successful completion of the course, you can obtain your CPD certificate from us. You can order the PDF certificate for £9 and the hard copy for £15. Also, you can order both PDF and hardcopy certificates for £22. Career path This course opens a new door for you to enter the relevant job market and also gives you the opportunity to acquire extensive knowledge along with required skills to become successful. You will be able to add our qualification to your CV/resume which will help you to stand out in the competitive job industry. Course Curriculum Should I be a Designer? Promo 00:02:00 What do I need to become a Designer? 00:05:00 What is it like to be a Designer? 00:02:00 How much can I earn as a Designer? 00:03:00 Costs of being a Designer 00:05:00 Freelancing vs Full time job 00:04:00 Where should I work? 00:04:00 Lifelong learning 00:02:00 Workspace Chair 00:02:00 Desk 00:03:00 Bookshelf 00:01:00 Pinboard 00:01:00 Desktop 00:01:00 Tools Computer and Screen 00:02:00 Storage and Backup 00:01:00 Wacom tablets and Pen displays 00:03:00 Camera 00:01:00 Mobile phones and Tablets 00:01:00 Applications Photoshop 00:05:00 Illustrator 00:01:00 InDesign 00:02:00 Acrobat 00:01:00 Lightroom 00:01:00 Bridge 00:01:00 Essential Skills Intro 00:01:00 Composition and Layout 00:02:00 Digital Image Theory 00:03:00 Layers 00:02:00 Colors 00:02:00 Selections 00:02:00 Masking 00:01:00 Pen tool 00:02:00 Adjustments 00:01:00 Image Editing and Filters 00:02:00 Brush Tool 00:01:00 Typography 00:02:00 Images in InDesign 00:01:00 Tracing Images 00:01:00 Camera RAW 00:03:00 Specialization Intro 00:01:00 Print Design 00:02:00 Web, Tablet and Mobile design 00:02:00 Photo Retouch 00:01:00 Digital Art 00:02:00 Getting Recognized Intro 00:01:00 Getting Inspired 00:04:00 Keep track of your tasks 00:02:00 Crowd-sourcing and contests 00:03:00 Sharing your work 00:01:00 Screen-casting and Blogging 00:02:00 Portfolio 00:04:00 Internship 00:02:00 Certfication 00:02:00 Creative CV 00:02:00 Applying for jobs and attending Interviews 00:03:00 Conclusion What's next? 00:02:00 Certificate and Transcript Order Your Certificates or Transcripts 00:00:00

Are you suffering from back pain? Has your doctor suggested you join a yoga class? If so, these masterclasses are for you. Our increasingly sedentary lives have contributed greatly to the back pain epidemic spreading across the Western world, which affects 8 out of 10 of us at some point during our lives. Join us for this series of classes to improve your understanding of your anatomy and make lasting improvements to your posture and movement, changing your experience of movement on the yoga mat and in everyday life.

Highlights of the Course Course Type: Online Learning Duration: 1 to 2 hours Tutor Support: Tutor support is included Customer Support: 24/7 customer support is available Quality Training: The course is designed by an industry expert Recognised Credential: Recognised and Valuable Certification Completion Certificate: Free Course Completion Certificate Included Instalment: 3 Installment Plan on checkout What you will learn from this course? Gain comprehensive knowledge about beauty and makeup artist Understand the core competencies and principles of beauty and makeup artist Explore the various areas of beauty and makeup artist Know how to apply the skills you acquired from this course in a real-life context Become a confident and expert makeup artist Professional Make Up Artist Course Online Course Master the skills you need to propel your career forward in beauty and makeup artist. This course will equip you with the essential knowledge and skillset that will make you a confident makeup artist and take your career to the next level. This comprehensive professional make up artist course online course is designed to help you surpass your professional goals. The skills and knowledge that you will gain through studying this make up artist course will help you get one step closer to your professional aspirations and develop your skills for a rewarding career. This comprehensive course will teach you the theory of effective beauty and makeup artist practice and equip you with the essential skills, confidence and competence to assist you in the beauty and makeup artist industry. You'll gain a solid understanding of the core competencies required to drive a successful career in beauty and makeup artist. This course is designed by industry experts, so you'll gain knowledge and skills based on the latest expertise and best practices. This extensive course is designed for makeup artist or for people who are aspiring to specialise in beauty and makeup artist. Enrol in this professional make up artist course online course today and take the next step towards your personal and professional goals. Earn industry-recognised credentials to demonstrate your new skills and add extra value to your CV that will help you outshine other candidates. Essential Professional Makeup Artist tools that you might require in order self-practice purpose: Cleansers and disinfectants Cleaning your makeup brushes BeautyBlender solid cleanser Parian Spirit makeup brush cleaner Scrubby cleaning pad Cotton pads and sticks Solutions for preparing the skin Micellar Water Cleanser Hydrating Cream Professional makeup brushes Foundation Brush Buffer Brush For Concealer Blush Brush Bronzer Brush Contouring Brush Small Fan Brush Large Powder Brush Complete Eye Brushes Set Large Flat Eyeshadow Brush (all over shadow) Small Flat Eyeshadow Brush (lid color) Blending Brush Small Pencil Brush (for under eye shadow or inner corner shadow) Angled or Straight Eyeliner Brush Stiff Angled Brow Brush Lip Brush Sponges Primer Foundation & concealer Creamy Liquid Contouring Eyebrows kit Eyeshadow Lipstick Eyeliner and lip liner Setting powder & spray Lashes: glue, extensions, and mascara Accessories & other useful tools Tweezers scissors Sharpener Face cleansing wipes Paper towels Makeup travel case Mascara wands Ring light Mirror Chair Makeup Organizer Goldie Makeup artist face chart album Who is this Course for? This comprehensive professional make up artist course online course is ideal for anyone wishing to boost their career profile or advance their career in this field by gaining a thorough understanding of the subject. Anyone willing to gain extensive knowledge on this beauty and makeup artist can also take this course. Whether you are a complete beginner or an aspiring professional, this course will provide you with the necessary skills and professional competence, and open your doors to a wide number of professions within your chosen sector. Entry Requirements This professional make up artist course online course has no academic prerequisites and is open to students from all academic disciplines. You will, however, need a laptop, desktop, tablet, or smartphone, as well as a reliable internet connection. Assessment This professional make up artist course online course assesses learners through multiple-choice questions (MCQs). Upon successful completion of the modules, learners must answer MCQs to complete the assessment procedure. Through the MCQs, it is measured how much a learner could grasp from each section. In the assessment pass mark is 60%. Advance Your Career This professional make up artist course online course will provide you with a fresh opportunity to enter the relevant job market and choose your desired career path. Additionally, you will be able to advance your career, increase your level of competition in your chosen field, and highlight these skills on your resume. Recognised Accreditation This course is accredited by continuing professional development (CPD). CPD UK is globally recognised by employers, professional organisations, and academic institutions, thus a certificate from CPD Certification Service creates value towards your professional goal and achievement. The Quality Licence Scheme is a brand of the Skills and Education Group, a leading national awarding organisation for providing high-quality vocational qualifications across a wide range of industries. What is CPD? Employers, professional organisations, and academic institutions all recognise CPD, therefore a credential from CPD Certification Service adds value to your professional goals and achievements. Benefits of CPD Improve your employment prospects Boost your job satisfaction Promotes career advancement Enhances your CV Provides you with a competitive edge in the job market Demonstrate your dedication Showcases your professional capabilities What is IPHM? The IPHM is an Accreditation Board that provides Training Providers with international and global accreditation. The Practitioners of Holistic Medicine (IPHM) accreditation is a guarantee of quality and skill. Benefits of IPHM It will help you establish a positive reputation in your chosen field You can join a network and community of successful therapists that are dedicated to providing excellent care to their client You can flaunt this accreditation in your CV It is a worldwide recognised accreditation What is Quality Licence Scheme? This course is endorsed by the Quality Licence Scheme for its high-quality, non-regulated provision and training programmes. The Quality Licence Scheme is a brand of the Skills and Education Group, a leading national awarding organisation for providing high-quality vocational qualifications across a wide range of industries. Benefits of Quality License Scheme Certificate is valuable Provides a competitive edge in your career It will make your CV stand out Course Curriculum Make Up Make Up - Course 1 - Beauty Brushes 01:08:00 Make Up - Course 2 - Your Makeup Kit 00:46:00 Make Up - Course 3 - Etiquette on Set 00:36:00 Make Up - Course 4 - How to Use Color Correctors 00:11:00 Make Up - Course 5 - Film & Television Makeup Artistry 00:54:00 Make Up - Course 6 - Tattoo Covering 00:26:00 Course 7 - Tips on Natural Beauty Makeup 00:05:00 Make Up - Course 8 - Tips on Glamour Makeup 00:57:00 Make Up - Course 9 - How to Tips for Teenage Makeup 01:08:00 Make Up - Course 10 - Makeup Tips for Sophisticated Ladies 00:28:00 Make Up - Course 11 - Airbrush Makeup 00:26:00 Make Up - Course 12 - Bridal Makeup 01:00:00 Make Up - Course 13 - Eyes and Lips 00:19:00 Make Up - Course 14 - Be Camera Ready 01:12:00 Make Up - Course 15 - Skin Nutrition 00:40:00 Make Up - Course 16 - Detox Your Makeup Bag & Travel Like a Boss 00:31:00 Make Up - Course 17 - Henna Hair Color 00:05:00 Make Up - Course 18 - Fast Start Business Training 00:11:00 Make Up - Course 19 - What Does Bethany Do to Stay Fresh 00:23:00 Skin Care Skin Care - Course 1 - Skin Care and Tanning 00:40:00 Skin Care - Course 2 - Facials 01:50:00 Skin Care - Course 3 - Hair Removal Options 00:43:00 Skin Care - Course 4 - Dermaplaning 00:23:00 Skin Care - Course 5 - Esthetician Tools 00:12:00 Skin Care - Course 6 - Led Light Therapy 00:21:00 Skin Care - Course 7 - Microneedling 00:37:00 Skin Care - Course 8 - Natural and Chemical Peels 00:23:00 Skin Care - Course 9 - Skincare Using Spices 00:10:00 Skin Care - Course 10 - Skin Disorder and Diseases 00:08:00 Skin Care - Course 11 - Sugaring 00:15:00 Skin Care - Course 12 - Tinting 00:29:00 Skin Care - Course 13 - How to Be and Get Camera Ready 01:01:00 Skin Care - Course 14 - Why No Microdermabrasion 00:08:00 Skin Care - Course 15 - Food Knowledge 00:13:00 Skin Care - Course 16 - Skincare Using Spices 00:10:00 Things To Know As a Beauty Professional Course 1- Aromatherapy and Essential Oils 00:28:00 Course 2- Detox Your Deodorant 00:11:00 Course 3 - Dry Brushing 00:07:00 Course 4 - Face Masks 00:07:00 Course 5 - Find Your Perfect Color 00:12:00 Course 6 - Go Earthing 00:05:00 Course 7- Good Morning Detox 00:07:00 Course 8- Hot Flashes 00:05:00 Course 9 - Luxury Spa Treatments at Home 00:10:00 Course 10 - How to Conceal and Correct Under Your Eyes 00:16:00 Course 11 - Make-Up Your Health Routine 00:17:00 Course 12- Oil Pulling- Natural Teeth Whitening 00:04:00 Course 13 - Tanning Beds or Spray Tanning 00:09:00 Course 14 - What's in Your Lipstick 00:12:00 Course 15 - What's All the Fuss About LED Light Therapy 00:06:00 But Wat, There's More: Image Consulting Image Consulting - Introduction 00:03:00 Image Consulting - Course 1 - Flip Your Style 00:20:00 Image Consulting - Course 2 - Accessories for Guys 00:17:00 Image Consulting - Course 3 - Do's and Don't's for Men 00:08:00 Image Consulting - Course 4 - Fashion for the Average Man 00:04:00 Image Consulting - Course 5 - How to Look Great in a Suit 00:10:00 Image Consulting - Course 6 - How to Organize Your Closet 00:06:00 Image Consulting - Course 7 - Where Can Men Shop 00:06:00 Image Consulting - Course 8 - Body Types 00:24:00 Image Consulting - Course 12 - Wigs 00:25:00 Image Consulting - Course 13 - Material World & Where to Buy Fabrics 00:37:00 Image Consulting - Course 14 - What Does Bethany do to Stay Fresh 00:23:00 Obtain Your Certificate Order Your Certificate of Achievement 00:00:00 Get Your Insurance Now Get Your Insurance Now 00:00:00 Feedback Feedback 00:00:00

Weekly class running every Wednesday evening at 6.30pm online. Contact me to join us, everyone is well and drop ins also welcome.

Watch a film, don't read a powerpoint! If you work with display screen equipment, such as computers, laptops, tablets, or smartphones, then obtaining a Display Screen Equipment training certificate is highly recommended. This certification is essential for anyone who wants to ensure their own well-being and promote a safe working environment.

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An intensive one-year programme that develops the writer’s original voice, embeds professional practice and enhances employability. At LFS you will gain expertise and experience that form the foundations of your professional screenwriting practice. You will forge relationships and develop networks that propel you into the film and television industries. MA Screenwriting focuses on the development of the individual screenwriter’s voice. You will be supported and challenged throughout your one year MA as you explore that voice through your screenwriting. You will work collaboratively within a diverse, international cohort and within the conservatoire atmosphere of LFS. The development of your feature screenplay, at the heart of your MA, is undertaken in small Feature Development Groups of 3 or 4 students, chaired by a tutor. Regular Group meetings are structured around the giving and receiving of feedback and the deep exploration of your feature project from initial idea through several draft screenplays. The ambition and variety of students’ screenplays reflect both the depth of their creativity and the breadth and diversity of their backgrounds and interests. In addition to your feature screenplay you will have opportunities to write short screenplays and to develop a television series idea.

Course Description Take this Pilates Mat Complete Course: Beginner to Advanced for a transformative journey of practising Pilates mat exercises.  Whether you're new to Pilates or seeking to intensify your practice, this comprehensive course will guide you through a progressive series of workouts and techniques to improve your strength, flexibility, and overall well-being. This course begins with an in-depth exploration of the history and principles of Pilates, emphasising the mind-body connection, core engagement, and proper breathing techniques. It also covers body positions in Pilates, pelvic stability exercises, neutral position, alignment, and pre-pilates exercises. Through the carefully curated modules, starting with beginner-level exercises and gradually moving to challenging advanced modules, you can target different muscle groups, improve strength, and build better body awareness. Join us on this empowering journey towards better health, strength, and vitality. Enrol now and embark on your Pilates adventure today! Assessment and Certification This course does not involve any assessment. Students can order their course completion Certificate at an additional cost of £39 for hard copy and in PDF format at £24. Who is this Course for? Pilates Mat Complete Course: Beginner to Advanced is certified by CPD Qualifications Standards and CiQ. This makes it perfect for anyone trying to learn potential professional skills. As there is no experience and qualification required for this course, it is available for all students from any academic background. Requirements Our Pilates Mat Complete Course: Beginner to Advanced is fully compatible with any kind of device. Whether you are using Windows computer, Mac, smartphones or tablets, you will get the same experience while learning. Besides that, you will be able to access the course with any kind of internet connection from anywhere at any time without any kind of limitation. Career Path After completing this course you will be able to build up accurate knowledge and skills with proper confidence to enrich yourself and brighten up your career in the relevant job market. Introduction Introduction 00:03:00 How should you follow this course? 00:02:00 The history of Pilates 00:04:00 The principles of Pilates 00:04:00 Before Starting to your course Safety Guidelines 00:02:00 Body Positions in Pilates 00:08:00 Pelvic Stability Exercises 00:12:00 Neutral Position 00:02:00 Alignment 00:03:00 Breathing 00:03:00 Pre-Pilates exercises 00:19:00 Beginner Level Course Beginner Lesson 1 - Hundred, Roll up, Rolling like a ball 00:19:00 Beginner Lesson 2 - Spine stretch forward, Spine stretch side, Saw 00:12:00 Beginner Lesson 3 - Spine stretch forward, Spine stretch side, Saw 00:11:00 Beginner Lesson 4 - Swan, Single leg kick, Side leg lift, Side leg circle 00:12:00 Beginner Lesson 5 - Push ups 00:08:00 Release work and stretching 00:09:00 Beginner Level - complete workout 00:40:00 Intermediate Level Course Intermediate Lesson 1 - Double leg stretch, Single/Double straight leg stretch 00:25:00 Intermediate Lesson 2 - Criss cross, Open leg rocker, Spine twist 00:13:00 Intermediate Lesson 3 - Swimming, Double leg kick 00:11:00 Intermediate Lesson 4 - Side leg kick, Banana, Teaser(preparation) 00:11:00 Intermediate Lesson 5 - Corkscrew(modified), Leg pull down, Shoulder bridge 00:10:00 Intermediate level - complete workout 00:42:00 Advanced Level Course Advanced Level Lesson 1 - Teaser1, Teaser2, Teaser3 00:13:00 Advanced Level Lesson 2 - Hip circles, Roll over, Corkscrew 00:16:00 Advanced Level Lesson 3 - Leg pull up, Jackknife, Kneeling side kicks 00:15:00 Advanced Level Lesson 4 - Seated twist, Side bend twist, Side bend mermaid 00:12:00 Advanced Level Lesson 5 - Scissors, Bicycle, Boomerang 00:14:00 Advanced Level - complete workout 00:39:00 How to create your own work out? Self practice guide 00:02:00 Congratulations