This benefits your cardiovascular and musculoskeletal systems because it challenges your body while also offering time to rest.

You start somedynamic stretcheslike walking from a downward dog stretch to a plank position right off the bat.

This gets your heart rate up slowly andstretches your hamstrings.

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Youll need some loose hamstrings for the lunges, planks, and single-leg deadlifts youll be doing later.

Ready for a heart rate raising and mood-boosting HITT workout?

Tune in to this recent episode, grab a mat, and let Copeland lead the way.

Two young women practicing ballet with a teacher in the dance hall.

Nike Master Trainer, yoga instructor, and fitness model

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Woman doing hip exercises

Cropped image of woman doing lunge yoga pose

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

Woman doing arm exercise without weights while sitting on mat at home.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles