Gentle Beginner

Gentle Beginner

26 Episodes

These workouts are recommended for anyone who is new to exercise, recovering from an injury or has limited mobility. If you are limited in your fitness ability, are new to our technique, or suffer from chronic pain, we suggest that you relax your muscles during all the workouts and move slowly and gently until you feel ready to pick up the pace and intensity.

Listen to your body as you move through the exercises, work at your own pace and only do what feels comfortable to you.

Please be sure to consult your trusted physician before beginning any exercise program to ensure that it is safe for you.

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Gentle Beginner
  • Season 1 Ep. 06 | Back Pain Relief

    Episode 1

    Instructor: Miranda Esmonde-White
    Level: All Levels
    Pace: Slow
    Components: Standing, Seated & Barre

    Objectives: Back Pain, Pain Relief, Restore, Healing, Stress Relief, Relaxation, Rebalancing, Mobility, Range of Motion, Flexibility, Stretching
    Focus: Upper Body, Back, Spine, Hips, Posture, Wais...

  • Season 1 Ep. 10 | Sciatica Pain Relief

    Episode 2

    Instructor: Miranda Esmonde-White
    Level: All Levels
    Pace: Slow to Medium
    Components: Standing & Floor

    Objectives: Back Pain, Pain Relief, Restore, Healing, Stress Relief, Relaxation, Rebalancing, Mobility, Range of Motion, Flexibility, Stretching
    Focus: Upper Body, Back, Spine, Hips, Posture, Wa...

  • Aging Backwards 4: Beginner Workout 1

    Episode 3

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: All Seated

    This 15-minute all seated workout is designed for those who need a slower start. This extra gentle routine will allow you to really focus on increasing mobility, reducing excess stiffness, and relieving your pain...

  • Aging Backwards 4: Beginner Workout 2

    Episode 4

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Barre/Chair

    These 15-minute standing and seated workouts are designed for those who need a slower start. These extra gentle routines will allow you to really focus on increasing mobility, reducing excess stiffn...

  • Aging Backwards 3: Beginner 1 Workout

    Episode 5

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Seated

  • Aging Backwards 3: Beginner 2 Workout

    Episode 6

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Seated

  • Pain Relief with Miranda Esmonde-White

    Episode 7

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Barre
    Objectives: Connective Tissue, Mobility, Range of Motion, Pain relief
    Focus: Full body

    Maintaining your physical health and vitality can be difficult when in pain. This mild, full-body workout acts to lib...

  • Posture with Miranda Esmonde-White

    Episode 8

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Floor
    Objectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Pain relief, Posture
    Focus: Abs, Ankles, Back, Spine, Butt, Glutes, Core, Hamstrings, Hips, IT band, Legs, Pectorals, Ches...

  • Mobility with Miranda Esmonde-White

    Episode 9

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Floor
    Objectives: Connective Tissue, Mobility, Range of Motion, Pain Relief
    Focus: Full Body

    One of the most obvious physical signs of aging is our level of mobility. Low mobility can mean difficulty with daily...

  • Bone Strengthening with Miranda Esmonde-White

    Episode 10

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Barre
    Objectives: Balance, Energy Boost, Restore, Healing, Toning, Strengthening, Osteoporosis Prevention
    Focus: Full body, Abs, Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Feet, Toes, Groin...

  • Relax & Renew Workout with Julia Bentz

    Episode 11

    Instructor: Julia Bentz
    Level: All Levels
    Pace: Slow - Medium
    Components: Standing & Floor

    Objectives: Connective Tissue, Mobility, Range of Motion, Rebalancing, Stress Relief, Relaxation
    Focus: Full Body, Back, Spine, Hips, Neck, Shoulders

    Melt away stress and tension as Julia guides you to mo...

  • Improve: Posture with Miranda Esmonde-White

    Episode 12

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: All Standing
    Objectives: Connective Tissue, Mobility, Range of Motion, Pain relief, Posture, Restore, Healing
    Focus: Abs, Arms, Back, Spine, Core, Groin, Hips, Legs, Pectorals, Chest, Quads, Thighs, Ribs, Shoulders, Waist

    T...

  • Relieve: Shoulder Pain & Tension with Miranda Esmonde-White

    Episode 13

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: All Standing
    Objectives: Connective tissue, Mobility, Range of Motion, Pain relief, Posture, Restore, Healing
    Focus: Back, Spine, Core, Pectorals, Chest, Ribs, Shoulders, Waist

    Frozen shoulder or any type of shoulder pain a...

  • Unlock: Feet, Ankles & Calves with Miranda Esmonde-White

    Episode 14

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: All Standing
    Objectives: Flexibility, Stretching, Pain relief, Restore, Healing, Stress Relief, Relaxation
    Focus: Calves, Achilles, Feet, Toes, Groin, Hamstrings, Knees, Psoas, Quads, Thighs, Shins

    The foundation of our bod...

  • Season 11 Ep.23: Shoulder Pain

    Episode 15

    Filmed at Grand Palladium Colonial Resort & Spa
    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: All Standing
    Objectives: Flexibility, Stretching, Mobility, Range of Motion, Pain relief, Restore, Healing, Relaxation, Stress relief
    Focus: Full body, Arms, Back, Spine, Calve...

  • Connective Tissue Workout with Miranda Esmonde-White

    Episode 16

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Barre
    Objectives: Connective Tissue, Energy Boost, Flexibility, Stretching, Mobility, Range of Motion, Pain relief, Restore, Healing
    Focus: Full body, Abs, Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Achill...

  • Fingers & Hands Workout with Miranda Esmonde-White

    Episode 17

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: All Standing
    Objectives: Connective Tissue, Mobility, Range of Motion, Pain relief, Restore, Healing
    Focus: Arms, Hands, Wrists, Fingers

    This mini workout is designed to instantly relieve finger and wrist stiffness—do it ev...

  • Rebalancing Pain Relief Workout with Sahra Esmonde-White

    Episode 18

    Instructor: Sahra Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Floor
    Objectives: Connective Tissue, Energy Boost, Mobility, Range of Motion, Pain relief, Restore, Healing, Yoga
    Focus: Full body, Abs, Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Feet, Toes,...

  • Full Body Pain Relief with Sahra Esmonde-White

    Episode 19

    Instructor: Sahra Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Barre
    Objectives: Connective Tissue, Energy Boost, Mobility, Range of Motion, Pain relief, Restore, Healing
    Focus: Full body, Abs, Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Feet, Toes, Groin...

  • Hand Workshop with Miranda Esmonde-White

    Episode 20

    In this workshop, Miranda explains the importance of working your hands.

  • Feet & Calf Workout with Miranda Esmonde-White

    Episode 21

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Barre
    Objectives: Balance, Energy Boost, Pain relief, Toning, Strengthening, Restore, Healing
    Focus: Ankles, Butt, Glutes, Calves, Achilles, Core, Feet, Toes, Hamstrings, Hips, Knees, Legs, Psoas, Quads, Thighs,...

  • Desk Workout: Neck, Shoulders & Upper Back Release

    Episode 22

    Instructor: Amanda Cyr
    Level: Beginner
    Pace: Slow
    Components: All Seated
    Objectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Pain Relief, Restore, Healing, Stress Relief, Relaxation, Desk
    Focus: Upper Body, Arms, Back, Spine, Legs, Pectorals, Chest, Shoulders

    Str...

  • Desk Workout: Hand & Wrist Mobility

    Episode 23

    Instructor: Gail Garceau
    Level: Beginner
    Pace: Slow
    Components: All Seated
    Objectives: Connective Tissue, Energy Boost, Mobility, Range of Motion, Pain Relief, Posture, Restore, Healing, Stress Relief, Yoga, Desk, Arthritis, Back Pain, Frozen Shoulder
    Focus: Upper Body, Arms, Back, Spine, Hands, ...

  • Workout For Upper Back Pain Relief

    Episode 24

    Instructor: Miranda Esmonde-White
    Level: All levels
    Pace: Slow
    Components: Standing and Seated

    This workout relieves stress and pain in the shoulders and upper back. This is not a conditioning program, but a therapeutic one that can be done as often as you wish.

    Many forms of back pain can be t...