Approx. 23 Min

Approx. 23 Min

205 Episodes

This collection of 23-minute Essentrics workouts is designed to awaken your body, boost energy, and restore balance leaving you feeling lengthened, strengthened, and aligned.

Through dynamic, full-body movement, you’ll gently release tension, improve mobility, and build long, lean muscles all while rebalancing your body from head to toe. Each class offers a full-body workout to leave you feeling renewed, rebalanced and reenergized.

Just 23 minutes a day is all it takes.

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Approx. 23 Min

205 Episodes

  • Full Body Stretching with Miranda Esmonde-White
    22:27
    Full Body Stretching with Miranda Esmonde-White
    Episode 1

    Full Body Stretching with Miranda Esmonde-White

    Episode 1

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Barre
    Objectives: Flexibility, Stretching, Running
    Focus: Full Body, Ankles, Back, Spine, Calves, Achilles, Core, Feet, Groin, Hamstrings, Hips, IT Band, Knees, Legs, Quads, Ribs, Shins, Shoulders, Toes, Thighs,...

  • Pre-Sport Activation with Gail Garceau
    20:27
    Pre-Sport Activation with Gail Garceau
    Episode 2

    Pre-Sport Activation with Gail Garceau

    Episode 2

    Instructor: Gail Garceau
    Level: Beginner, Intermediate
    Pace: Slow, Medium
    Components: Standing and Floor
    Objectives: Balance, Increase Energy, Mobility, Range of Motion, Pain Relief
    Focus: Abs, Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Feet, Groin, Hamstrings, Hips, Knees, ...

  • Strength: Full Body Workout with Sahra Esmonde-White
    25:54
    Strength: Full Body Workout with Sahra Esmonde-White
    Episode 3

    Strength: Full Body Workout with Sahra Esmonde-White

    Episode 3

    Instructor: Sahra Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Cardio, Energy Boost, Posture, Toning, Strengthening, Weight loss
    Focus: Full body

    An intense flowing combination of trademark Essentrics exercises. This dynamic standing workout will lengthen a...

  • Stretch: Hips & Hamstrings with Sahra Esmonde-White
    25:51
    Stretch: Hips & Hamstrings with Sahra Esmonde-White
    Episode 4

    Stretch: Hips & Hamstrings with Sahra Esmonde-White

    Episode 4

    Instructor: Sahra Esmonde-White
    Level: Intermediate
    Pace: Slow
    Components: Standing and Barre
    Objectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Pain relief, Posture, Restore, Healing, Stress Relief, Relaxation
    Focus: Ankles, Back, Spine, Calves, Achilles, Feet, To...

  • Strength: Core & Legs with Sahra Esmonde-White
    25:52
    Strength: Core & Legs with Sahra Esmonde-White
    Episode 5

    Strength: Core & Legs with Sahra Esmonde-White

    Episode 5

    Instructor: Sahra Esmonde-White
    Level: Advanced
    Pace: Medium
    Components: Standing and Floor
    Objectives: Energy Boost, Toning, Strengthening, Weight loss
    Focus: Full body, Abs, Back, Spine, Butt, Glutes, Core, Hips, Waist

    This workout consists of trademark standing exercises that will strengthen ...

  • Season 14 Ep. 01: Full Body Alignment
    22:51
    Season 14 Ep. 01: Full Body Alignment
    Episode 6

    Season 14 Ep. 01: Full Body Alignment

    Episode 6

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Barre
    Objectives: Balance, Mobility, Pain relief, Posture,Toning, Strengthening.
    Focus: Ankles, Back, Spine, Feet, Hips, Knees, Legs, Pectorals, Chest, Quads, Ribs, Shoulders

    Proper alignment allows us to ...

  • SATURDAY | Season 14 Ep.02: Hamstring Stretch
    24:44
    SATURDAY | Season 14 Ep.02: Hamstring Stretch
    Episode 7

    SATURDAY | Season 14 Ep.02: Hamstring Stretch

    Episode 7

    Instructor: Miranda Esmonde-White
    Level: Beginner, Intermediate
    Pace: Medium
    Components: Standing and Barre
    Objectives: Posture
    Focus: Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Shins, Feet, Hamstrings, Hands, Wrist, Fingers, Hips, Pectorals, Chest, Ribs, Shoulders.

    Did you know ...

  • Season 14 Ep.03: Upper Back Strength
    23:58
    Season 14 Ep.03: Upper Back Strength
    Episode 8

    Season 14 Ep.03: Upper Back Strength

    Episode 8

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Floor
    Objectives: Toning Strengthening, Flexibility, Stretching, Mobility,
    Focus: Back, Spine, Core, Hips, Shoulders, Arms, Waist

    Get a strong, flexible upper back in this full body Classical Stretch wor...

  • Season 14 Ep. 04: Improve Your Posture
    24:25
    Season 14 Ep. 04: Improve Your Posture
    Episode 9

    Season 14 Ep. 04: Improve Your Posture

    Episode 9

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: All Standing
    Objectives: Connective Tissue, Posture
    Focus: Full Body, Arms, Back, Spine, Calves, Achilles, Shins,Core,Feet, Groin, Hands, Wrists, Fingers, Hips, Legs, Pectorals, Chest, Psoas, Quads,Ribs, Shoulders, Thighs, ...

  • Season 14 Ep. 05: Leg Toning
    25:16
    Season 14 Ep. 05: Leg Toning
    Episode 10

    Season 14 Ep. 05: Leg Toning

    Episode 10

    Instructor: Miranda Esmonde-White
    Level: Intermediate, Advanced
    Pace: Medium
    Components: Standing and Floor
    Objectives: Flexibility, Stretching, Posture, Toning, Strength
    Focus: Ankles, Arms, Back, Spine, Core, Hamstrings, Hips, IT Band, Knees , Legs, Quads, Ribs, Shoulders, Thighs, Waist

    Rel...

  • Season 14 Ep. 06: Upper Back & Posture
    24:15
    Season 14 Ep. 06: Upper Back & Posture
    Episode 11

    Season 14 Ep. 06: Upper Back & Posture

    Episode 11

    Instructor: Miranda Esmonde-White
    Level: Intermediate / Advanced
    Pace: Medium
    Components: All Standing
    Objectives: Toning and Strength, Cardio, Posture
    Focus: Ankles, Back, Spine, Butt, Glutes, Core, Feet, Groin, Hips, Knees, Legs, Ribs, Waist

    Increase your range of motion in your hips and shou...

  • Season 14 Ep. 07: Back Pain Relief
    24:34
    Season 14 Ep. 07: Back Pain Relief
    Episode 12

    Season 14 Ep. 07: Back Pain Relief

    Episode 12

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Slow / Medium
    Components: Standing and Barre
    Objectives: Connective Tissue, Flexibility, Stretching, Pain relief, Posture, Back pain
    Focus: Arms, Back, Spine, Calves, Achilles, Shins, Groin, Hamstrings , Hips, Legs, Pectorals, Chest, Ps...

  • Season 14 Ep. 08: Calf & Knee
    22:56
    Season 14 Ep. 08: Calf & Knee
    Episode 13

    Season 14 Ep. 08: Calf & Knee

    Episode 13

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Slow
    Components: All Standing
    Objectives: Enery boost, Flexibility, Stretching, Toning, Strength, Mobility
    Focus: Back, Spine, Calves, Achilles, Shins, Knees, Legs, Psoas , Quads, Thighs

    Join Miranda for an all standing, neuromuscular...

  • Season 14 Ep. 09: Spine Strengthening
    24:04
    Season 14 Ep. 09: Spine Strengthening
    Episode 14

    Season 14 Ep. 09: Spine Strengthening

    Episode 14

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Floor
    Objectives: Toning Strength, Energy boost, Flexibility, Stretching, Mobility, Posture
    Focus: Abs, Back, Spine, Butt, Glutes, Core, Hamstrings, Hips, IT Band, Legs, Pectorals, Chest, Waist

    Strengthen...

  • Season 14 Ep. 10: Full Body Workout
    24:14
    Season 14 Ep. 10: Full Body Workout
    Episode 15

    Season 14 Ep. 10: Full Body Workout

    Episode 15

    Instructor: Miranda Esmonde-White
    Level: Intermediate / Advanced
    Pace: Slow / Medium
    Components: Standing and Barre
    Objectives: Balance, Cardio, Mobility, Range of Motion
    Focus: Arms, Back, Spine, Core, Hamstrings, Hips, Legs, Pectorals, Chest, Ribs, Shoulders, Thighs, Waist

    Rev up your body wi...

  • Season 14 Ep. 11: Glute & Hip Stretch
    24:40
    Season 14 Ep. 11: Glute & Hip Stretch
    Episode 16

    Season 14 Ep. 11: Glute & Hip Stretch

    Episode 16

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Barre
    Objectives: Flexibility, Stretching, Mobility, Range of Motion, Toning, Strengthening, Posture
    Focus: Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Shins, Core, Hamstrings, Hands, Wrists...

  • Season 14 Ep. 12: Spine Flexibility
    25:20
    Season 14 Ep. 12: Spine Flexibility
    Episode 17

    Season 14 Ep. 12: Spine Flexibility

    Episode 17

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Slow
    Components: Standing and Floor
    Objectives: Balance, Flexibility, Stretching, Mobility, Posture, Toning, Strengthening
    Focus: Ankles, Back, Spine, Butt, Glutes, Feet, Hamstrings, Hands, Hips, IT Band, Knees, Pectorals, Chest, Quads,...

  • Season 14 Ep. 13: Glute Toning
    23:17
    Season 14 Ep. 13: Glute Toning
    Episode 18

    Season 14 Ep. 13: Glute Toning

    Episode 18

    Instructor: Miranda Esmonde-White
    Level: Beginner / Intermediate
    Pace: Slow
    Components: Standing and Barre
    Objectives: Posture, Toning, Strengthening
    Focus: Ankles, Back, Spine, Butt, Glutes, Calves, Achilles, Shins, Feet, knees, Pectorals, Chest, Psoas, Quads, Ribs, Shoulders, Thighs, Waist

    P...

  • Season 14 Ep. 14: Hip Strengthening
    24:57
    Season 14 Ep. 14: Hip Strengthening
    Episode 19

    Season 14 Ep. 14: Hip Strengthening

    Episode 19

    Instructor: Miranda Esmonde-White
    Level: Beginner / Intermediate
    Pace: Slow / Medium
    Components: Standing and Barre
    Objectives: Balance, Flexibility, Stretching, Mobility, Range of Motion, Toning, Strengthening
    Focus: Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Shins, Core, Groin, Hamstri...

  • Season 14 Ep. 15: Zero Impact Cardio
    24:18
    Season 14 Ep. 15: Zero Impact Cardio
    Episode 20

    Season 14 Ep. 15: Zero Impact Cardio

    Episode 20

    Instructor: Miranda Esmonde-White
    Level: Advanced
    Pace: Fast
    Components: All Standing
    Objectives: Cardio, Energy Boost, Flexibility, Mobility, Range of Motion, Posture, Toning, Strengthening
    Focus: Full Body, Ankles, Back, Spine, Butt, Glutes, Feet, Groin, Core, Hamstrings, Hands, Hips, Knees, Le...

  • Season 14 Ep. 16: Hip & Glute Strengthening
    24:01
    Season 14 Ep. 16: Hip & Glute Strengthening
    Episode 21

    Season 14 Ep. 16: Hip & Glute Strengthening

    Episode 21

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Slow/ Medium
    Components: Standing and Floor
    Objectives: Flexibility, Stretching, Mobility, Range of Motion, Posture, Toning, Strengthening
    Focus: Abs, Back, Spine, Butt, Glutes, Calves, Achilles, Shins, Core, Hamstrings, Hands, Wrists, ...

  • Season 14 Ep. 17: Improve Your Balance
    24:29
    Season 14 Ep. 17: Improve Your Balance
    Episode 22

    Season 14 Ep. 17: Improve Your Balance

    Episode 22

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Balance, Flexibility, Stretching, Mobility, Range of Motion, Toning, Strengthening
    Focus: Back, Spine, Butt, Glutes, Calves, Achilles, Shins, Core, Hamstrings, Hands, Wrists, Fingers, Hips, IT...

  • Season 14 Ep. 18: Waist Toning
    25:04
    Season 14 Ep. 18: Waist Toning
    Episode 23

    Season 14 Ep. 18: Waist Toning

    Episode 23

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Slow / Medium
    Components: Standing and Floor
    Objectives: Flexibility, Stretching, Mobility, Range of Motion, Toning, Strengthening, Posture
    Focus: Abs, Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Core, Groin, Hamstrings, Hips, IT B...

  • Season 13 Ep.01: Stretch & Strengthen the Calves
    25:05
    Season 13 Ep.01: Stretch & Strengthen the Calves
    Episode 24

    Season 13 Ep.01: Stretch & Strengthen the Calves

    Episode 24

    Filmed at: Cambridge Beaches Resort and Spa
    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Barre
    Objectives: Flexibility, Stretching, Pain Relief, Restore, Healing
    Focus: Ankles, Back, Spine, Butt, Glutes, Calves, Achilles, Shins, Feet, Hamstrings, Hips, K...

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