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Difficulty & Intensity Guide

This comprehensive guide will help you find which series is right for you

Difficulty Levels

Difficulty refers to the level of skill and technique called for in a class.

Introductory

Introductory classes are designed for those who have never taken a yoga or fitness class before.

As a step below the beginner level, introductory classes move at a slow pace, take time to break down each pose and exercise, and are shorter in length to help you build endurance as you create a new movement routine. These classes are generally bodyweight only and contain modifications to help you feel safe and supported.

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Beginner

Beginner classes are geared toward those who have very little exposure to yoga or fitness.

These classes offer many modifications and detailed instructions on fundamental poses and exercises. Beginner classes are perfect for someone who is looking to start a regular yoga practice or fitness routine, though they’re also suitable for all levels to practice and brush up on the basics with alignment and form. You can also find mindfulness and wellness in this category.

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Moderate

As the next step up from beginner classes, moderate classes include higher-level modifications and less detailed instruction than you would find in a beginner class.

Moderate classes are well-suited for those who have previous yoga and fitness experience and a basic understanding of poses, exercises, and class structure. This is an excellent choice if you’re trying to maintain consistency in your routine and increase your strength, skills, and flexibility with a class geared toward all levels.

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Intermediate

Looking for a challenge? Intermediate classes tend to weave in more challenging poses and high-intensity exercises at a faster pace.

These classes will help build your strength, deepen your flexibility, and enhance your body awareness. For yoga classes, you can expect creative transitions, options for arm balances and inversions, and workout-inspired flows. For fitness classes, expect heavier weights, a higher sweat factor, and a quick pace that challenges your strength and cardio endurance.

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Advanced

These classes offer the perfect opportunity to explore your potential beyond what you’ll find in typical all-levels studio classes.

Advanced classes are designed for those with a strong and consistent yoga and fitness routine. Expect advanced-level inversions, arm balances, and backbends; challenging peak pose variations; deep flexibility; strength work; and tricky transitions. You’ll find your edge while exploring a greater level of strength, control, and skill work.

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Introductory

Introductory classes are designed for those who have never taken a yoga or fitness class before.

As a step below the beginner level, introductory classes move at a slow pace, take time to break down each pose and exercise, and are shorter in length to help you build endurance as you create a new movement routine. These classes are generally bodyweight only and contain modifications to help you feel safe and supported.

Read more Close
Difficulty—Beginner—Outlined Copy Created with Sketch.
Beginner

Beginner classes are geared toward those who have very little exposure to yoga or fitness.

These classes offer many modifications and detailed instructions on fundamental poses and exercises. Beginner classes are perfect for someone who is looking to start a regular yoga practice or fitness routine, though they’re also suitable for all levels to practice and brush up on the basics with alignment and form. You can also find mindfulness and wellness in this category.

Read more Close
Difficulty—Moderate—Outlined Copy Created with Sketch.
Moderate

As the next step up from beginner classes, moderate classes include higher-level modifications and less detailed instruction than you would find in a beginner class.

Moderate classes are well-suited for those who have previous yoga and fitness experience and a basic understanding of poses, exercises, and class structure. This is an excellent choice if you’re trying to maintain consistency in your routine and increase your strength, skills, and flexibility with a class geared toward all levels.

Read more Close
Difficulty—Intermediate—Outlined Copy Created with Sketch.
Intermediate

Looking for a challenge? Intermediate classes tend to weave in more challenging poses and high-intensity exercises at a faster pace.

These classes will help build your strength, deepen your flexibility, and enhance your body awareness. For yoga classes, you can expect creative transitions, options for arm balances and inversions, and workout-inspired flows. For fitness classes, expect heavier weights, a higher sweat factor, and a quick pace that challenges your strength and cardio endurance.

Read more Close
Difficulty—Advanced Copy Created with Sketch.
Advanced

These classes offer the perfect opportunity to explore your potential beyond what you’ll find in typical all-levels studio classes.

Advanced classes are designed for those with a strong and consistent yoga and fitness routine. Expect advanced-level inversions, arm balances, and backbends; challenging peak pose variations; deep flexibility; strength work; and tricky transitions. You’ll find your edge while exploring a greater level of strength, control, and skill work.

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Intensity Levels

Intensity is not the same as difficulty; it refers to the amount of exertion that a workout requires.

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Level 1
Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.
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Level 2
Great for those who want to move at a slow to moderate pace. Classes within this level vary from feel-good flows to entry-level strength training. You’ll feel comfortably challenged and explore a more dynamic range of movement.
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Level 3
This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.
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Level 4
These classes are designed to test your limits to the max. You’ll move at a fast pace to push yourself to your peak, increase your heart rate, and accelerate your breathing. Prepare to discover untapped levels of strength and endurance.
Intensity 1—Outlined Copy Created with Sketch.
Level 1
Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Great for those who want to move at a slow to moderate pace. Classes within this level vary from feel-good flows to entry-level strength training. You’ll feel comfortably challenged and explore a more dynamic range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.
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Level 4
These classes are designed to test your limits to the max. You’ll move at a fast pace to push yourself to your peak, increase your heart rate, and accelerate your breathing. Prepare to discover untapped levels of strength and endurance.
Intensity Levels

Intensity is not the same as difficulty; it refers to the amount of exertion that a workout requires.

Intensity 1—Outlined Copy Created with Sketch.
Level 1
Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Great for those who want to move at a slow to moderate pace. Classes within this level vary from feel-good flows to entry-level strength training. You’ll feel comfortably challenged and explore a more dynamic range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.
Intensity 4 Copy Created with Sketch.
Level 4
These classes are designed to test your limits to the max. You’ll move at a fast pace to push yourself to your peak, increase your heart rate, and accelerate your breathing. Prepare to discover untapped levels of strength and endurance.
Intensity 1—Outlined Copy Created with Sketch.
Level 1
Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Great for those who want to move at a slow to moderate pace. Classes within this level vary from feel-good flows to entry-level strength training. You’ll feel comfortably challenged and explore a more dynamic range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.
Intensity 4 Copy Created with Sketch.
Level 4
These classes are designed to test your limits to the max. You’ll move at a fast pace to push yourself to your peak, increase your heart rate, and accelerate your breathing. Prepare to discover untapped levels of strength and endurance.

Series

Level Up! Day 13, Level 4
L D Series: 20-Day Plank Challenge

DESCRIPTION

Good job on reaching Level 4! These Level 4 workouts ramp up the intensity of your planking - but are not any longer (16-17 minutes) than the Level 3 workouts.

Watch the video to see all the exercises. A detailed explanation for each exercise is provided in the end if you need help.

Here's your interval timer:

http://www.secondsapp.com/timers/3870339/

Warm up:
03:10 plank
00:30 mountain climbers
00:30 plank ups
00:10 rest

Workout Circuit 1:
00:50 weighted reverse curls
00:10 rest
00:50 two-point forearm plank
00:10 rest
00:50 wide-legged crunch
00:10 rest
00:50 cross-body mountain climbers on forearms
00:10 rest

Midpoint:
00:20 forearm plank hold with raised right leg
00:20 forearm plank hold with raised left leg
00:20 side forearm plank hold with raised right leg
00:20 side forearm plank hold with raised left leg
00:20 wall plank
00:10 rest

Workout Circuit 2:
00:50 oblique plank slide
00:10 rest
00:50 side plank dip with alternating leg lift
00:10 rest
00:50 forearm plank with leg lift
00:10 rest
00:50 toe touch crunches
00:10 rest

00:40 reverse plank
01:50 plank hold

Total time - 16:50 minutes

How to do:

Plank Ups:
-Get into a plank position.
-Bring right elbow down, then the left elbow. You are now in a forearm plank.
-Push yourself back up to a full plank, starting with your right arm. Switch starting arm halfway through.

Weighted Reverse Curls:
-Lie on your back, hold hand weights and extend arms up. Bend knees and lift legs off the floor.
-Lift your chest off the floor, reaching arms up towards the ceiling.
-Lift your hips off the floor without dropping or extending your legs. Make sure you lift up instead of pulling your knees in towards you.
-Return hips down, keeping your chest up. That’s one rep.
-Make it easier: Hold your weights up as you do a reverse crunch, but keep your chest on the floor.

Wide-Legged Crunch:
-Lie on your back, legs up and spread apart.
-Clasp hands together towards your legs and do a crunch. That’s one rep.
Make it harder: Lift your hips up (reverse crunch) after doing a crunch.

Cross-body Mountain Climbers on Forearms:
-Similar to Cross-body Mountain Climbers, but on forearms. Remember to keep your butt down as you move leg from side to side.

Forearm Plank Hold with Leg Raise:
-Get into a forearm plank, raise leg up and hold it. Switch sides after 20 seconds.

Side Forearm Plank Hold:
-Get into a forearm plank on your side, raise leg up and hold it. Switch sides after 20 seconds.

Wall Plank:
-Get into a plank position with feet off the ground, braced against the wall and hold it.

Oblique Plank Slide:
-Put sliders under each foot and get into a plank position.
-Bend your knees and slide feet to your side, return, and switch sides. That’s one rep.

Side Plank Dip with Alternating Leg Lift:
-Get into a side plank position on your right hand.
-Extend left arm and keep biceps by your ears.
-Touch your left foot with your left hand, keeping your leg straight. Return to side plank.
-Dip your hips, return. That’s one rep. Switch sides halfway through.
-Make it easier: Bend your knee and touch it, or bend knee and touch with elbow.

Toe Touch Crunches:
-Lie on your back, arms by your side, legs spread apart.
-Sit up and touch left foot with right hand, return, switch sides. That’s one rep.

STYLE

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Total Run Time

Duration

Difficulty

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Moderate