Standing
Intermediate

Balance & Coordination

Enhance your balance and coordination with intermediate-level movements and stability work.

  • 9 min
  • 12 movements
  • No equipment
  • Difficulty 1–4/5
Focus zonesArmsShouldersLegsBalanceCoreBackFull body

The complete sequence

  1. Upright Arm Lift

    Difficulty 1/5Clarity 3/530 sec

  2. One Leg Balance

    Difficulty 4/5Clarity 4/530 sec

  3. Easy Punch Flow

    Difficulty 2/5Clarity 3/530 sec

  4. Standing Core Reach

    Difficulty 3/5Clarity 5/530 sec

  5. Oblique March

    Difficulty 3/5Clarity 4/530 sec

  6. Core Drive

    Difficulty 2/5Clarity 5/530 sec

  7. Standing Waist Twist Left

    Difficulty 2/5Clarity 5/530 sec

  8. Standing Waist Twist Right

    Difficulty 2/5Clarity 5/530 sec

  9. Grounded Twist Flow

    Difficulty 3/5Clarity 4/530 sec

  10. Reach for Stars

    Difficulty 2/5Clarity 5/530 sec

  11. Energy Return Movement

    Difficulty 1/5Clarity 4/530 sec

  12. Grounded Closing Stand

    Difficulty 1/5Clarity 5/530 sec

Estimated at 30 seconds of movement plus 15 seconds of preparation per item. Pauses and your app settings can change the total.

How difficulty and clarity work

Both use a 1–5 content scale. Higher difficulty means a more demanding movement. Higher clarity means a more clearly specified instruction or demonstration in the source content. How the library works

Read about this practice

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Explore other standing sequences from the app. Open each preview to compare the movements and difficulty before starting.