Here's the deal, these sequences are short so you can use them for shorts bursts of "core workouts" whenever you're warmed up and ready.

The 2 to 4 exercises in each sequence last anywhere from 2 to 6 minutes and complement each other, have fun with them.

Each of these sequences needs to be loaded to play and the speed of that loading is relative to the machine and connection you have. That could take 2 to 20 minutes but once it's downloaded it's on your machine so next time you play it it's there for you.

If you're an instructor using the site make sure your technique is impeccable and then each sequence can be comfortably slipped into a class you're teaching and called you're own. Go ahead, We won't tell anyone.

Sequence Six

1. Plie Lunge
2. Squat
3. Standing Leg Extension

Sequence Nine

1. Reverse Curl
2. Heel To Ceiling Extension
3. Seated Bicycle Extension
4. Full Bicycle Situp