Approx. 23 Min

198 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.

198 Episodes

23:58

Season 14 Ep.03: Upper Back Strength
Episode 1

Season 14 Ep.03: Upper Back Strength

Episode 1

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...
24:25

Season 14 Ep. 04: Improve Your Posture
Episode 2

Season 14 Ep. 04: Improve Your Posture

Episode 2

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, ...
25:16

SATURDAY | Season 14 Ep. 05: Leg Toning
Episode 3

SATURDAY | Season 14 Ep. 05: Leg Toning

Episode 3

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...
24:15

Season 14 Ep. 06: Upper Back & Posture
Episode 4

Season 14 Ep. 06: Upper Back & Posture

Episode 4

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...
24:34

Season 14 Ep. 07: Back Pain Relief
Episode 5

Season 14 Ep. 07: Back Pain Relief

Episode 5

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...
22:56

Season 14 Ep. 08: Calf & Knee
Episode 6

Season 14 Ep. 08: Calf & Knee

Episode 6

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...
24:04

Season 14 Ep. 09: Spine Strengthening
Episode 7

Season 14 Ep. 09: Spine Strengthening

Episode 7

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...
24:14

Season 14 Ep. 10: Full Body Workout
Episode 8

Season 14 Ep. 10: Full Body Workout

Episode 8

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...
24:40

Season 14 Ep. 11: Glute & Hip Stretch
Episode 9

Season 14 Ep. 11: Glute & Hip Stretch

Episode 9

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...
25:20

Season 14 Ep. 12: Spine Flexibility
Episode 10

Season 14 Ep. 12: Spine Flexibility

Episode 10

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,...
23:17

Season 14 Ep. 13: Glute Toning
Episode 11

Season 14 Ep. 13: Glute Toning

Episode 11

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...
24:57

Season 14 Ep. 14: Hip Strengthening
Episode 12

Season 14 Ep. 14: Hip Strengthening

Episode 12

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...
24:18

Season 14 Ep. 15: Zero Impact Cardio
Episode 13

Season 14 Ep. 15: Zero Impact Cardio

Episode 13

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...
24:01

Season 14 Ep. 16: Hip & Glute Strengthening
Episode 14

Season 14 Ep. 16: Hip & Glute Strengthening

Episode 14

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, ...
24:29

Season 14 Ep. 17: Improve Your Balance
Episode 15

Season 14 Ep. 17: Improve Your Balance

Episode 15

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...
25:04

Season 14 Ep. 18: Waist Toning
Episode 16

Season 14 Ep. 18: Waist Toning

Episode 16

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...
25:05

Season 13 Ep.01: Stretch & Strengthen the Calves
Episode 17

Season 13 Ep.01: Stretch & Strengthen the Calves

Episode 17

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...
25:34

Season 13 Ep.02: Ab & Back Strengthening
Episode 18

Season 13 Ep.02: Ab & Back Strengthening

Episode 18

Filmed at Cambridge Beaches Resort and Spa
Instructor: Miranda Esmonde-White
Level: Intermediate
Pace: Medium
Components: Standing and Floor
Objectives: Balance, Flexibility, Stretching, Mobility, Range of Motion, Toning, Strengthening
Focus: Back, Spine, Butt, Glutes, Calves, Achilles, Shins, Co...
25:19

Season 13 Ep.03: Standing & Core
Episode 19

Season 13 Ep.03: Standing & Core

Episode 19

Instructor: Miranda Esmonde-White
Level: Intermediate
Pace: Slow
Components: All Standing
Objectives: Balance, Connective Tissue, Toning, Strengthening
Focus: Arms, Back, Spine, Butt, Glutes, Core, Groin, Hips, Knees, Ribs, Shoulders, Thighs, Waist

Strengthen your core and lengthen your full-bo...
24:52

Season 13 Ep.04: Boost Your Brain
Episode 20

Season 13 Ep.04: Boost Your Brain

Episode 20

Instructor: Miranda Esmonde-White
Level: Intermediate
Pace: Slow
Components: Standing and Barre
Objectives: Balance, Flexibility, Stretching, Mobility, Range of Motion, Toning, Strengthening
Focus: Ankles, Back, Spine, Core, Feet, Hamstrings, Hips, IT Band, Psoas, Quads, Thighs, Waist

Join Mir...
25:31

Season 13 Ep.05: Energy Boosting
Episode 21

Season 13 Ep.05: Energy Boosting

Episode 21

Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Fast
Components: Standing & Floor
Objectives: Toning, strengthening, weight-loss
Focus: Abs, Back, Spine, Core, Hamstrings, Hips, IT Band, Legs, Ribs, Shoulders, Thighs, Waist

Boost your energy with this standing & floor workout filmed ...
24:43

Season 13 Ep.06: Spinal Fascia
Episode 22

Season 13 Ep.06: Spinal Fascia

Episode 22

Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Medium
Components: All Standing
Objectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Toning, Strengthening
Focus: Ankles, Arms, Back, spine, Calves, Achilles, Shins, Core, Feet, Hamstrings, Hands, Wrists, F...
24:57

Season 13 Ep.07: Strengthen the Feet & Legs
Episode 23

Season 13 Ep.07: Strengthen the Feet & Legs

Episode 23

Instructor: Miranda Esmonde-White
Level: Beginner
Pace: Slow
Components: All Standing
Objectives: Balance, Flexibility, Stretching, Mobility, Range of Motion
Focus: Ankles, Core, feet, Hips, Legs, Ribs, Toes, Thighs, Waist

Our feet are the foundation of our bodies and keeping them strong and ...
24:33

Season 13 Ep.08: Core Workout
Episode 24

Season 13 Ep.08: Core Workout

Episode 24

Instructor: Miranda Esmonde-White
Level: Intermediate
Pace: Slow
Components: Standing and Floor
Objectives: Connective Tissue, Flexibility, Stretching, Toning, Strengthening
Focus: Abs, Back, Spine, Calves, Achilles, Shins, Core, Hamstrings, Hips, Quads, Shoulders

Your core consists of more th...