https://notbroken.io/videos/10-minute-interval-walking-workout-denise-austin/ 2026-11-01 https://i.ytimg.com/vi/QMWWhCiApTI/hqdefault.jpg https://i.ytimg.com/vi/QMWWhCiApTI/hqdefault.jpg 11-Minute Indoor Interval Walking Workout for Beginners Fitness instructor Denise Austin leads an all-low-impact walk in place: easy walking with 20-second bursts of power walking, heel taps, step touches and grapevines with bigger arm pumps and deeper knee bends, then a short stretch. A quick session for beginners or busy days, in a small space. https://www.youtube-nocookie.com/embed/QMWWhCiApTI 641 2024-05-29 yes no AARP no https://notbroken.io/videos/10-minute-upper-body-stretch/ 2026-11-01 https://i.ytimg.com/vi/OcDhmXXgi8Q/hqdefault.jpg https://i.ytimg.com/vi/OcDhmXXgi8Q/hqdefault.jpg 10-Minute Complete Upper Body Stretch Alex Crockford leads 30-second stretches from standing to the floor: neck turns and shoulder rolls, elbow openers, triceps and cross-body shoulder stretches, cat-cow, child's pose, thread-the-needle, cobra, wrist and forearm stretches, a lying twist and a seated side bend. https://www.youtube-nocookie.com/embed/OcDhmXXgi8Q 656 2022-06-07 yes no Alex Crockford no https://notbroken.io/videos/15-minute-beginner-rebounder-workout-14-moves/ 2026-11-01 https://i.ytimg.com/vi/6GqxRoLrATk/hqdefault.jpg https://i.ytimg.com/vi/6GqxRoLrATk/hqdefault.jpg Beginner Rebounder Workout with 14 One-Minute Moves A mini-trampoline routine of 14 one-minute moves, from basic bounce and jacks to jogging, hops and speed-bag arms, then a stretch. It includes hops and jumps, but she shows step-taps, smaller ranges and slower paces to turn it down. Needs a rebounder. https://www.youtube-nocookie.com/embed/6GqxRoLrATk 1171 2022-05-22 yes no Pilates On Demand with Lindsay no https://notbroken.io/videos/15-minute-tabata-cardio-four-levels/ 2026-11-01 https://i.ytimg.com/vi/inK2XdPN2Rg/hqdefault.jpg https://i.ytimg.com/vi/inK2XdPN2Rg/hqdefault.jpg 15-Minute Tabata Cardio in Four Levels, From Low-Impact to Jumps Exercise specialist Richard leads a short Tabata: spotty dogs, squats, jacks and knee raises, four 20-second bursts each with 10 seconds' rest. He does the gentlest, no-jump version; harder ones, up to jumps, are on screen. Warm up first (his is one minute); he says it may not suit heart conditions. https://www.youtube-nocookie.com/embed/inK2XdPN2Rg 920 2021-10-24 yes no Exercise For Health no https://notbroken.io/videos/20-minute-accessible-hiit-ymca-chair-options/ 2026-11-01 https://i.ytimg.com/vi/wAkGDKVpAWU/hqdefault.jpg https://i.ytimg.com/vi/wAkGDKVpAWU/hqdefault.jpg 21-Minute Beginner-Friendly HIIT with Chair and Harder Options YMCA instructor Theresa leads a warm-up, three rounds of squat and press, step-back burpees, push-ups with shoulder taps and mountain climbers (40 seconds on, 20 off), then a cool-down. One helper shows chair versions and another harder ones; light weights are optional. https://www.youtube-nocookie.com/embed/wAkGDKVpAWU 1265 2023-02-22 yes no YMCA at Home: Free Programs Anytime, Anywhere! no https://notbroken.io/videos/20-minute-full-body-deep-stretch/ 2026-11-01 https://i.ytimg.com/vi/70zdgWJj6NM/hqdefault.jpg https://i.ytimg.com/vi/70zdgWJj6NM/hqdefault.jpg Full-Body Deep Stretch for Recovery Sydney Cummings leads a longer recovery stretch: standing side reaches and a flat-back fold, downward dog calf stretch, cobra, chest and shoulder openers, wrist and forearm stretches, runner's lunge, pigeon, seated glute and lying hamstring stretches, then neck stretches and breathing. https://www.youtube-nocookie.com/embed/70zdgWJj6NM 1302 2021-01-03 yes no Sydney Cummings Houdyshell no https://notbroken.io/videos/20-minute-pregnancy-walking-cardio-all-standing/ 2026-11-01 https://i.ytimg.com/vi/CKNC2MQlbNc/hqdefault.jpg https://i.ytimg.com/vi/CKNC2MQlbNc/hqdefault.jpg 23-Minute Pregnancy Walking Cardio, All Standing and Knee-Friendly For pregnancy, any trimester: pre- and postnatal fitness instructor Jessica Pumple leads all-standing walking cardio with no squats or lunges: 30-second moves such as cross punches, shuffles and knee lifts, then stretches. Check with your midwife or doctor before starting exercise in pregnancy. https://www.youtube-nocookie.com/embed/CKNC2MQlbNc 1361 2024-09-24 yes no Pregnancy and Postpartum TV no https://notbroken.io/videos/30-minute-cardio-and-isometric-holds-blood-pressure/ 2026-11-01 https://i.ytimg.com/vi/HD6sGJst-TM/hqdefault.jpg https://i.ytimg.com/vi/HD6sGJst-TM/hqdefault.jpg 30-Minute Standing Cardio and Isometric Holds for High Blood Pressure Richard, a UK exercise specialist qualified in cardiac rehab, leads a no-floor session made for people with high blood pressure: a 6-minute warm-up, six rounds of a one-minute cardio move then a 40-second hold, and a cool-down stretch. If you have a heart condition, check with your doctor first. https://www.youtube-nocookie.com/embed/HD6sGJst-TM 1771 2024-02-05 yes no Exercise For Health no https://notbroken.io/videos/45-minute-indoor-cycling-class-hill-climbs/ 2026-11-01 https://i.ytimg.com/vi/DPbwDqWUQwA/hqdefault.jpg https://i.ytimg.com/vi/DPbwDqWUQwA/hqdefault.jpg 45-Minute Indoor Cycling Class: Hill Climbs, Jumps and Flats Certified Spinning instructor Esmey Leon leads a full studio-style ride on a spin bike: a warm-up, three sets of hill pushes, seated and standing climbs, a block of jumps, a heavy flat road and a cool-down with stretches. Hard but self-paced; you set the resistance and can stay seated throughout. https://www.youtube-nocookie.com/embed/DPbwDqWUQwA 2709 2022-12-06 yes no Spinning no https://notbroken.io/videos/58-minute-intermediate-step-aerobics-four-combos/ 2026-11-01 https://i.ytimg.com/vi/AICCGhSg9Xw/hqdefault.jpg https://i.ytimg.com/vi/AICCGhSg9Xw/hqdefault.jpg 58-Minute Intermediate Step Aerobics Class with Four Combos ACE-certified group fitness instructor Jenny Ford teaches a long step class: a warm-up with calf and hamstring stretches, four dance-style combos built up move by move, the full routine, then a cool-down and stretch. For people who know basic step moves and want a longer, livelier session. https://www.youtube-nocookie.com/embed/AICCGhSg9Xw 3450 2012-11-26 yes no Jenny Ford Fitness no https://notbroken.io/videos/60-minute-advanced-indoor-cycling-endurance-intervals/ 2026-11-01 https://i.ytimg.com/vi/QB69Pwl6GI8/hqdefault.jpg https://i.ytimg.com/vi/QB69Pwl6GI8/hqdefault.jpg 60-Minute Advanced Indoor Cycling Endurance Intervals A long, hard indoor bike session for experienced cyclists: a 5-minute warm-up, 21 minutes at 7 out of 10 as the cadence drops from 110 to 50 rpm, a short rest, 24 minutes at 8 out of 10 as it climbs back to 110, a one-minute all-out effort, then a cool-down. On a turbo trainer or indoor bike. https://www.youtube-nocookie.com/embed/QB69Pwl6GI8 3611 2019-12-09 yes no Global Cycling Network no https://notbroken.io/videos/70s-disco-dance-workout/ 2026-11-01 https://i.ytimg.com/vi/RCPQfkwGTN8/hqdefault.jpg https://i.ytimg.com/vi/RCPQfkwGTN8/hqdefault.jpg 15-Minute 1970s Disco Dance Workout A short low-impact disco workout set to 1970s classics, changing moves every 30 seconds with a countdown and an 'up next' preview on screen. Easy steps such as side taps suit beginners and older adults. https://www.youtube-nocookie.com/embed/RCPQfkwGTN8 947 2023-06-29 yes no Improved Health no https://notbroken.io/videos/80s-hits-dance-with-mom/ 2026-11-01 https://i.ytimg.com/vi/NaAakg4ASJg/hqdefault.jpg https://i.ytimg.com/vi/NaAakg4ASJg/hqdefault.jpg 18-Minute Low-Impact 80s Dance Workout Keoni Tamayo and his mum dance through six 80s songs with simple low-impact steps and arm moves, with a step counter and timer on screen. A cheerful, easy option for beginners of any age. https://www.youtube-nocookie.com/embed/NaAakg4ASJg 1184 2025-02-14 yes no Reps To The Rhythm no https://notbroken.io/videos/80s-low-impact-aerobics/ 2026-11-01 https://i.ytimg.com/vi/IP1C-Xji7Po/hqdefault.jpg https://i.ytimg.com/vi/IP1C-Xji7Po/hqdefault.jpg 1980s Low-Impact Aerobics Dance Workout Jules leads a retro low-impact cardio session to 80s hits with a warm-up, step touches, heel taps, punches and kicks, then a cool-down and stretch. On-screen labels show each next move, so it suits beginners and older adults. https://www.youtube-nocookie.com/embed/IP1C-Xji7Po 1725 2022-07-04 yes no Improved Health no https://notbroken.io/videos/90s-dance-party-workout/ 2026-11-01 https://i.ytimg.com/vi/TM9IXoejwC4/hqdefault.jpg https://i.ytimg.com/vi/TM9IXoejwC4/hqdefault.jpg 15-Minute 90s Dance Party Workout Maddie from MadFit dances non-stop through five 90s pop songs with simple, repeating cardio dance moves, including hops and jumping jacks, cued by the music. A quick, upbeat sweat for anyone who loves throwback tunes. https://www.youtube-nocookie.com/embed/TM9IXoejwC4 949 2020-05-13 yes no MadFit no https://notbroken.io/videos/abba-dance-dumbbells-party/ 2026-11-01 https://i.ytimg.com/vi/hVWgozEsn_k/hqdefault.jpg https://i.ytimg.com/vi/hVWgozEsn_k/hqdefault.jpg 20-Minute ABBA Dance Party with Light Dumbbells Dance along to six ABBA hits, from Mamma Mia to Dancing Queen and Fernando, with easy standing grooves plus light dumbbell curls, flys and deadlifts. Everything stays on the spot with no jumping, so it suits small spaces. https://www.youtube-nocookie.com/embed/hVWgozEsn_k 1227 2026-06-26 yes no Mike & Sophie no https://notbroken.io/videos/achy-breaky-line-dance-dirt-road/ 2026-11-01 https://i.ytimg.com/vi/WZNej83i2mY/hqdefault.jpg https://i.ytimg.com/vi/WZNej83i2mY/hqdefault.jpg Learn the Achy Breaky Line Dance, Eight Counts at a Time Madison of Dirt Road Dancing teaches the 32-count, four-wall Achy Breaky one set of eight at a time: grapevines with heel and toe taps, walks back and forward, tap-outs and a rock, adding each set to the last until you dance all 32 counts. https://www.youtube-nocookie.com/embed/WZNej83i2mY 362 2026-01-15 yes no Dirt Road Dancing no https://notbroken.io/videos/adductor-copenhagen-progression/ 2026-11-01 https://i.ytimg.com/vi/2lB5RL91yWo/hqdefault.jpg https://i.ytimg.com/vi/2lB5RL91yWo/hqdefault.jpg Groin Strength: From Ball Squeeze to Copenhagen A physio takes you through an inner-thigh (adductor) strength progression: wall ball squeeze, standing banded pull-ins, then short- and long-lever Copenhagen side planks on a chair. https://www.youtube-nocookie.com/embed/2lB5RL91yWo 548 2021-06-18 yes no Physio REHAB no https://notbroken.io/videos/adriene-yoga-neck-upper-spine-posture/ 2026-11-01 https://i.ytimg.com/vi/n1E8aTKJmVg/hqdefault.jpg https://i.ytimg.com/vi/n1E8aTKJmVg/hqdefault.jpg Slow Yoga for the Neck and Upper Spine A slow therapeutic practice for the upper back and neck: cactus-arm snow angels, cat-cow with chin retraction, scapular push-ups, heart-to-earth, sphinx, kneeling reaches and rotations, a gentle baby backbend, fish pose and reclined butterfly. Blanket and block are optional. https://www.youtube-nocookie.com/embed/n1E8aTKJmVg 1667 2026-03-10 yes no Yoga With Adriene no https://notbroken.io/videos/advanced-calisthenics-20-min-tom-peto/ 2026-11-01 https://i.ytimg.com/vi/EQJbY3eFu90/hqdefault.jpg https://i.ytimg.com/vi/EQJbY3eFu90/hqdefault.jpg 20-Minute Advanced Bodyweight Calisthenics Workout A mobility warm-up, then three rounds of pike push-ups, alternating pistol squats, seated leg-lift compressions, reverse plank marches and hollow rocks. For experienced exercisers; raise your heels or go halfway down on pistols if needed. https://www.youtube-nocookie.com/embed/EQJbY3eFu90 1190 2024-02-21 yes no Tom Peto Training no https://notbroken.io/videos/advanced-classical-mat-pilates-34-exercises/ 2026-11-01 https://i.ytimg.com/vi/0D4a2rxReCg/hqdefault.jpg https://i.ytimg.com/vi/0D4a2rxReCg/hqdefault.jpg 33-Minute Advanced Classical Mat Pilates: All 34 Original Exercises A Pilates instructor trainer leads all 34 of Joseph Pilates' original mat exercises in book order, from the hundred and rollover to jackknife, teaser, crab and push-ups. For experienced students; she offers tabletop legs in the hundred, bent knees in the rockers, and push-ups on the knees. https://www.youtube-nocookie.com/embed/0D4a2rxReCg 1968 2025-06-26 yes no Pilates Consultant no https://notbroken.io/videos/advanced-full-body-dumbbell-48/ 2026-11-01 https://i.ytimg.com/vi/pA3Q-KA4rDA/hqdefault.jpg https://i.ytimg.com/vi/pA3Q-KA4rDA/hqdefault.jpg 48-Minute Advanced Full-Body Dumbbell Workout with Ab Finisher A long, demanding full-body session: heel-elevated squats, presses, pike push-ups, Bulgarian lunges, rows, renegade rows, RDLs, push-ups and curls, with a squat-press-row-RDL complex between blocks and 100 ab reps (bend the knees or go one leg at a time). For experienced lifters; warm up first. https://www.youtube-nocookie.com/embed/pA3Q-KA4rDA 2905 2022-01-13 yes no Caroline Girvan no https://notbroken.io/videos/advanced-indoor-rowing-workout-british-rowing/ 2026-11-01 https://i.ytimg.com/vi/HYyvDwfYXJk/hqdefault.jpg https://i.ytimg.com/vi/HYyvDwfYXJk/hqdefault.jpg 25-Minute Advanced Indoor Rowing Workout: Sprints and Circuits A hard rowing class from British Rowing's Go Row Indoor team: a 4-minute warm-up, 100-metre sprints every minute, a circuit of strong rowing with squat jumps, planks and plank pikes, a last interval, then stretches. For confident rowers; squats can replace the jumps, and planks can go on the knees. https://www.youtube-nocookie.com/embed/HYyvDwfYXJk 1513 2018-12-07 yes no British Rowing no https://notbroken.io/videos/advanced-upper-body-dumbbell-volume-40/ 2026-11-01 https://i.ytimg.com/vi/cBGVCw9_87U/hqdefault.jpg https://i.ytimg.com/vi/cBGVCw9_87U/hqdefault.jpg 43-Minute Advanced Upper-Body Dumbbell Volume Workout A high-volume upper-body session with live commentary: ten rounds of push-ups (drop to your knees when needed) between rows, pullovers, flys, curls and shrugs, then ten rounds of bent-over or kneeling rows between presses, raises and triceps work. For experienced lifters; warm up first. https://www.youtube-nocookie.com/embed/cBGVCw9_87U 2570 2023-04-17 yes no DANIELPT FITNESS no https://notbroken.io/videos/afrobeats-dancehall-soca-workout/ 2026-11-01 https://i.ytimg.com/vi/a9NVJIM8w40/hqdefault.jpg https://i.ytimg.com/vi/a9NVJIM8w40/hqdefault.jpg Afrobeats, Dancehall and Soca Dance Workout Ten easy-to-copy choreographies to Afrobeats, dancehall and soca songs, cued by the music with no talking. Good for people with some dance confidence; do a short warm-up first. https://www.youtube-nocookie.com/embed/a9NVJIM8w40 1485 2019-12-16 yes no MrHelioFaria - DanceFunFitness no https://notbroken.io/videos/afroletics-afro-dance-fitness-20/ 2026-11-01 https://i.ytimg.com/vi/gmAzwbi4gMI/hqdefault.jpg https://i.ytimg.com/vi/gmAzwbi4gMI/hqdefault.jpg 25-Minute Afro Dance Fitness Workout Isaac and two dancers lead five non-stop Afro dance tracks, starting with an easy warm-up song. Moves such as squat two-steps and Angolan grooves are named in an on-screen box; several combos include jumps, with easier variations shown. https://www.youtube-nocookie.com/embed/gmAzwbi4gMI 1488 2025-08-05 yes no Afroletics no https://notbroken.io/videos/age-uk-oxfordshire-balance-routine/ 2026-11-01 https://i.ytimg.com/vi/6nALi5cN5RY/hqdefault.jpg https://i.ytimg.com/vi/6nALi5cN5RY/hqdefault.jpg Balance Routine to Help Prevent Falls (Age UK Oxfordshire) An Age UK instructor leads a warm-up, static balance moves (toe and heel raises, leg swings, tandem stance), travelling balance walks and reaching down to the floor, ending with stretches. Hold a support at first; made for older people. https://www.youtube-nocookie.com/embed/6nALi5cN5RY 1563 2020-05-20 yes no Age UK Oxfordshire no https://notbroken.io/videos/age-uk-oxon-chair-band-strength/ 2026-11-01 https://i.ytimg.com/vi/tYhBeFlzXes/hqdefault.jpg https://i.ytimg.com/vi/tYhBeFlzXes/hqdefault.jpg Seated Band Strength Session (Age UK Oxfordshire) An Age UK Oxfordshire tutor leads a seated band session for older people: a gentle warm-up, then upper-back pulls, outer-thigh presses, chest and arm pulls, band leg extensions and a wrist and grip squeeze, finishing with stretches. https://www.youtube-nocookie.com/embed/tYhBeFlzXes 1408 2020-07-13 yes no Age UK Oxfordshire no https://notbroken.io/videos/age-uk-oxon-sit-to-stand-three-levels/ 2026-11-01 https://i.ytimg.com/vi/vpNvDcPs2pg/hqdefault.jpg https://i.ytimg.com/vi/vpNvDcPs2pg/hqdefault.jpg Sit-to-Stand in Three Levels (Age UK Oxfordshire) An Age UK Oxfordshire exercise tutor shows the sit-to-stand in three levels: pushing from the chair sides, pushing from the thighs, then arms across the chest. A short, clear way to build leg strength for getting in and out of a chair. https://www.youtube-nocookie.com/embed/vpNvDcPs2pg 221 2026-09-25 yes no Age UK Oxfordshire no https://notbroken.io/videos/age-uk-sevenoaks-seated-exercise-class/ 2026-11-01 https://i.ytimg.com/vi/7y3_r8RbpvU/hqdefault.jpg https://i.ytimg.com/vi/7y3_r8RbpvU/hqdefault.jpg Gentle Seated Class from Age UK Sevenoaks A calm seated class led by an Age UK health and wellbeing coordinator: a long joint warm-up, marching, leg extensions, arm reaches and a tea-towel wrist twist, then slow cool-down stretches. Easy to pause and rest at any point. https://www.youtube-nocookie.com/embed/7y3_r8RbpvU 1858 2020-10-07 yes no Sevenoaks District Council no https://notbroken.io/videos/alluk-feeling-energised/ 2026-11-01 https://i.ytimg.com/vi/wsRJk9ep3Sk/hqdefault.jpg https://i.ytimg.com/vi/wsRJk9ep3Sk/hqdefault.jpg Cardio Routine With a Lung Condition (Asthma + Lung UK) A pulmonary rehabilitation instructor leads four short cardio moves, marching, leg slides, step-ups and star jacks, to get you a little out of breath on purpose. Three demonstrators show gentle, building and confident versions, seated or standing. https://www.youtube-nocookie.com/embed/wsRJk9ep3Sk 426 2024-06-26 yes no Asthma + Lung UK no https://notbroken.io/videos/alluk-feeling-stronger/ 2026-11-01 https://i.ytimg.com/vi/E4OFjrbtgs8/hqdefault.jpg https://i.ytimg.com/vi/E4OFjrbtgs8/hqdefault.jpg Strength Routine With a Lung Condition (Asthma + Lung UK) A pulmonary rehabilitation instructor leads nine strength moves of about ten reps each, from sit-to-stands and wall push-ups to heel raises, curls and knee lifts. Three demonstrators show gentle, building and confident versions. https://www.youtube-nocookie.com/embed/E4OFjrbtgs8 824 2024-06-26 yes no Asthma + Lung UK no https://notbroken.io/videos/alyssa-kuhn-stair-strength-follow-along/ 2026-11-01 https://i.ytimg.com/vi/eNtUu3TCW1c/hqdefault.jpg https://i.ytimg.com/vi/eNtUu3TCW1c/hqdefault.jpg Strength and Balance Workout for Easier Stairs A physical therapist and her grandmother-in-law, who is nearly 90, lead a timed workout for stair confidence: taps, step-backs, marches, side steps, squats and single-leg taps, each followed by a 30-second break. Use a chair or railing for support. https://www.youtube-nocookie.com/embed/eNtUu3TCW1c 1390 2025-11-15 yes no Alyssa Kuhn, Arthritis Adventure no https://notbroken.io/videos/alyssa-kuhn-three-strength-moves-over-60/ 2026-11-01 https://i.ytimg.com/vi/oMrnI_EXHqk/hqdefault.jpg https://i.ytimg.com/vi/oMrnI_EXHqk/hqdefault.jpg Three Strength Moves for Over-60s, With Easier Options A physical therapist who specialises in joint pain teaches three strength and balance moves for over-60s, each with ways to make it easier or harder: chair squats, wall, low-surface or floor push-ups, and a pass-the-object balance drill. https://www.youtube-nocookie.com/embed/oMrnI_EXHqk 562 2024-11-19 yes no Alyssa Kuhn, Arthritis Adventure no https://notbroken.io/videos/amapiano-dance-moves-beginners/ 2026-11-01 https://i.ytimg.com/vi/ZubfOGRpWRk/hqdefault.jpg https://i.ytimg.com/vi/ZubfOGRpWRk/hqdefault.jpg Amapiano Dance for Beginners: Three Popular South African Moves Teachers Isaac M and Tempa of the African Dance Dictionary online academy break down three popular amapiano moves from South Africa for beginners: tobetsa (pressing), sika lekhekhe with three hand variations, and the tshwala bam bounce, each practised to music. https://www.youtube-nocookie.com/embed/ZubfOGRpWRk 597 2024-06-21 yes no African Dance Dictionary no https://notbroken.io/videos/animal-dice-game-ymca-austin/ 2026-11-01 https://i.ytimg.com/vi/A-x4eH-Rn-M/hqdefault.jpg https://i.ytimg.com/vi/A-x4eH-Rn-M/hqdefault.jpg Animal Dice Game: Bear Crawl, Crab Walk and More A YMCA personal trainer shows how to make a dice from a covered cardboard box with an animal move on each face, then demonstrates bear crawl, crab walk, stork hinge, frog hops, gorilla and lizard crawl. Roll, move, repeat with kids or friends. https://www.youtube-nocookie.com/embed/A-x4eH-Rn-M 428 2020-03-24 yes no Greater Austin YMCA no https://notbroken.io/videos/animal-walks-a-to-k-playapy/ 2026-11-01 https://i.ytimg.com/vi/Lf5WJWt-HT4/hqdefault.jpg https://i.ytimg.com/vi/Lf5WJWt-HT4/hqdefault.jpg Animal Walks A to K: Crawl, Hop and Play A pediatric occupational therapist shows 11 animal movements from alligator crawl to kangaroo hop, with the strength each builds and an easier or harder option for some. Playful floor and hopping games for children, and fun for adults to try along. https://www.youtube-nocookie.com/embed/Lf5WJWt-HT4 571 2020-04-26 yes no Playapy no https://notbroken.io/videos/anja-marinkovic-lateral-line-therapeutic-yoga/ 2026-11-01 https://i.ytimg.com/vi/gy75kD84psU/hqdefault.jpg https://i.ytimg.com/vi/gy75kD84psU/hqdefault.jpg Therapeutic Yoga for the Lateral and Spiral Fascial Lines A slow therapeutic yoga class on the body's side and spiral lines, with arm and side-body stretches (optional small bounces), wrist work, twists, lunges and warrior shapes. Two blocks help; suits people comfortable in downward dog. https://www.youtube-nocookie.com/embed/gy75kD84psU 2351 2026-08-03 yes no hejhej-mats no https://notbroken.io/videos/ankle-band-four-way/ 2026-11-01 https://i.ytimg.com/vi/a7YC6FH3h10/hqdefault.jpg https://i.ytimg.com/vi/a7YC6FH3h10/hqdefault.jpg Four Ankle Strengthening Moves With a Band An orthopaedic rehab team demonstrates seated band exercises that move the ankle up, down, in and out, a common starting point in physio programmes for ankle strength and stability. https://www.youtube-nocookie.com/embed/a7YC6FH3h10 141 2022-04-08 yes no Jacksonville Orthopaedic Institute no https://notbroken.io/videos/ankle-strength-and-mobility/ 2026-11-01 https://i.ytimg.com/vi/QV-x1tK7U4w/hqdefault.jpg https://i.ytimg.com/vi/QV-x1tK7U4w/hqdefault.jpg Ankle Mobility and Strength Routine A coach demonstrates a progression for stiff ankles: wall calf leans, kneeling shin and sole stretches, a knee-forward reach drill, shin raises, calf raises off a step, deep squat holds (heels propped if needed), split squats and hip-driven ankle rotations, with reps for each. https://www.youtube-nocookie.com/embed/QV-x1tK7U4w 641 2020-04-30 yes no Strength Side no https://notbroken.io/videos/ann-swanson-tai-chi-balance-warm-up/ 2026-11-01 https://i.ytimg.com/vi/0RN1e-_E5Nk/hqdefault.jpg https://i.ytimg.com/vi/0RN1e-_E5Nk/hqdefault.jpg Tai Chi Lower-Body Warm-Up for Dynamic Balance A Tai Chi for Health instructor leads a standing lower-body warm-up of weight shifts, heel taps, kicks and punches, then ankle in-and-out work at the end. Suits seniors and anyone building balance and leg strength, with a chair or wall nearby. https://www.youtube-nocookie.com/embed/0RN1e-_E5Nk 772 2021-06-09 yes no Ann Swanson Wellness no https://notbroken.io/videos/annie-pt-pilates-posture-flow/ 2026-11-01 https://i.ytimg.com/vi/RtZ_AyYhpFM/hqdefault.jpg https://i.ytimg.com/vi/RtZ_AyYhpFM/hqdefault.jpg Pilates Posture Flow for Neck, Upper Back and Shoulders A physical therapist leads a mat flow for a forward head and rounded shoulders: breath and core set, arm openers, scapular squeeze, cat-camel, thoracic twists and bird dog progressions, then child's pose, sphinx or upward dog and a neck stretch. https://www.youtube-nocookie.com/embed/RtZ_AyYhpFM 810 2020-09-12 yes no Annie Pilates Physical Therapist no https://notbroken.io/videos/appi-intermediate-matwork-pilates-class/ 2026-11-01 https://i.ytimg.com/vi/catP2IWvL-8/hqdefault.jpg https://i.ytimg.com/vi/catP2IWvL-8/hqdefault.jpg 41-Minute Intermediate Pilates Mat Class with Level Options An APPI Pilates course educator teaches a class that builds each move in levels: standing squats and spine twists, hovering four-point and long plank, elbow-prop leg work, roll-ups, scissors, side bends, shoulder bridges and a prone series. Pick the level that suits you. https://www.youtube-nocookie.com/embed/catP2IWvL-8 2456 2021-09-14 yes no Unite Health no https://notbroken.io/videos/aqua-fitness-jogs-and-jacks-pool-workout/ 2026-11-01 https://i.ytimg.com/vi/ey6QwWAkA0A/hqdefault.jpg https://i.ytimg.com/vi/ey6QwWAkA0A/hqdefault.jpg 40-Minute Shallow-Water Jogs and Jacks Pool Workout A full chest-deep pool class built on jogs and jacks with active recoveries and short sprints, plus a warm-up and a stretch. The coach gives easier and harder options throughout, so it suits beginners to regular exercisers who want gentle-on-joints cardio. https://www.youtube-nocookie.com/embed/ey6QwWAkA0A 2400 2022-05-16 yes no FIIT with Stacy no https://notbroken.io/videos/aqua-zumba-azukita-christie/ 2026-11-01 https://i.ytimg.com/vi/l6A2Zt2l9DM/hqdefault.jpg https://i.ytimg.com/vi/l6A2Zt2l9DM/hqdefault.jpg Aqua Zumba Splash Routine to Azukita Zumba instructor Christie cues a one-song Aqua Zumba merengue routine from the pool deck: knee-lift runs, water pushes, arm splashes, kicks and a merengue box. You need a pool to follow it. https://www.youtube-nocookie.com/embed/l6A2Zt2l9DM 234 2022-03-29 yes no Zumba & Fitness with Christie no https://notbroken.io/videos/aqua-zumba-la-rueda/ 2026-11-01 https://i.ytimg.com/vi/WPAfKZkYKv8/hqdefault.jpg https://i.ytimg.com/vi/WPAfKZkYKv8/hqdefault.jpg Aqua Zumba Routine to La Rueda, on Land and Underwater Aqua Zumba instructor Léa Robert shows her one-song pool routine to La Rueda in split screen, on land and underwater, so you can see each move. Useful for learning the routine; you need a pool to do it. https://www.youtube-nocookie.com/embed/WPAfKZkYKv8 262 2019-09-24 yes no Léa Robert // Fit Move no https://notbroken.io/videos/argentine-tango-basics-helen-wang/ 2026-11-01 https://i.ytimg.com/vi/qrdE4jqXq_k/hqdefault.jpg https://i.ytimg.com/vi/qrdE4jqXq_k/hqdefault.jpg Argentine Tango Basics: Side, Forward and Box Step for Beginners Tango teachers Helen Wang and Guillermo Merlo teach the first steps of Argentine tango: the neutral position, sliding side, forward and back steps that collect the feet each time, and the box step (baldosa), then dance it to tango music and show it with a partner. https://www.youtube-nocookie.com/embed/qrdE4jqXq_k 380 2021-01-31 yes no Helen Wang Tango no https://notbroken.io/videos/arthritis-adventure-low-impact-cardio/ 2026-11-01 https://i.ytimg.com/vi/VykoZMeEl60/hqdefault.jpg https://i.ytimg.com/vi/VykoZMeEl60/hqdefault.jpg 10-Minute Low-Impact Cardio for Arthritis Physical therapist Dr Alyssa Kuhn and Kristin, who has knee osteoarthritis, do ten joint-friendly moves for one minute each: heel lifts, side steps, reach up and down, punches, marching rows, in-and-out steps, wood chops and toe taps. Speed up or slow down to suit your joints. https://www.youtube-nocookie.com/embed/VykoZMeEl60 888 2024-03-19 yes no Alyssa Kuhn, Arthritis Adventure no https://notbroken.io/videos/arthritis-morning-joint-routine/ 2026-11-01 https://i.ytimg.com/vi/ccixYgs3vC4/hqdefault.jpg https://i.ytimg.com/vi/ccixYgs3vC4/hqdefault.jpg Gentle Morning Joint Routine for Arthritis A physiotherapist guides a gentle morning routine from neck to ankles: head tilts and turns, arm lifts, wrist, finger and thumb stretches, then supported squats, step-ups, sit-to-stands and ankle pumps. Designed for people living with arthritis or stiff joints. https://www.youtube-nocookie.com/embed/ccixYgs3vC4 1287 2021-12-01 yes no Arthritis UK no https://notbroken.io/videos/arthritis-uk-hip-exercises/ 2026-11-01 https://i.ytimg.com/vi/H5K55p01AwM/hqdefault.jpg https://i.ytimg.com/vi/H5K55p01AwM/hqdefault.jpg Gentle Hip Exercises for Arthritis: Standing and Lying A physiotherapist and a guest who lives with arthritis lead standing hip exercises at a chair, then lying ones on a sofa, bed or floor. Slow hold-and-release moves with easier options and a squat to a comfortable depth. https://www.youtube-nocookie.com/embed/H5K55p01AwM 1011 2021-11-17 yes no Arthritis UK no https://notbroken.io/videos/arthritis-uk-lower-body-strength/ 2026-11-01 https://i.ytimg.com/vi/Z0W6CwWrt1U/hqdefault.jpg https://i.ytimg.com/vi/Z0W6CwWrt1U/hqdefault.jpg Lower-Body Strength for Arthritis (Let's Move with Leon) A Versus Arthritis programme session: a standing warm-up, lunges, side leg lifts, glute kickbacks, curtsy steps, calf raises, leg extensions, hamstring curls and sit-to-stands, then a cool-down. A chair is there for support. https://www.youtube-nocookie.com/embed/Z0W6CwWrt1U 1935 2021-11-22 yes no Arthritis UK no https://notbroken.io/videos/ashtanga-yoga-short-practice-33-min/ 2026-11-01 https://i.ytimg.com/vi/ow8CgMAjaOQ/hqdefault.jpg https://i.ytimg.com/vi/ow8CgMAjaOQ/hqdefault.jpg 34-Minute Ashtanga Yoga: Sun Salutations to Closing Poses A brisk traditional Ashtanga practice: Sun Salutations A and B, the standing sequence with five-breath holds, a few seated poses and the closing series, with light hops back and forward. Best once you know the basics; you can step instead of hopping and cross your legs instead of lotus. https://www.youtube-nocookie.com/embed/ow8CgMAjaOQ 2013 2016-05-29 yes no KinoYoga no https://notbroken.io/videos/bachata-academy-footwork-workout/ 2026-11-01 https://i.ytimg.com/vi/odPpvn7vA6o/hqdefault.jpg https://i.ytimg.com/vi/odPpvn7vA6o/hqdefault.jpg 8-Minute Bachata Footwork and Turns Workout Instructor Demetrio Rosario leads a follow-the-leader bachata session: basics forward and back, step-taps, left and right turns, rotating basics, cross steps and a box step. A fun, gentle way to practise bachata timing at home. https://www.youtube-nocookie.com/embed/odPpvn7vA6o 478 2022-05-04 yes no Bachata Dance Academy no https://notbroken.io/videos/bachata-basic-step-daniel-y-tom/ 2026-11-01 https://i.ytimg.com/vi/QmWRe4GRH8k/hqdefault.jpg https://i.ytimg.com/vi/QmWRe4GRH8k/hqdefault.jpg Bachata Basic Step in Under Four Minutes Bachata dancers Daniel and Tom teach the basic step solo (three steps and a tap on an eight count), then in a simple partner hold. A quick, friendly first lesson you can do alone or with a partner. https://www.youtube-nocookie.com/embed/QmWRe4GRH8k 199 2024-12-08 yes no Daniel y Tom BACHATA GROOVE no https://notbroken.io/videos/bachata-beginner-routine-375-dance-studio/ 2026-11-01 https://i.ytimg.com/vi/8n29Pc4Ik4s/hqdefault.jpg https://i.ytimg.com/vi/8n29Pc4Ik4s/hqdefault.jpg Learn a Beginner Bachata Routine at Home, No Partner Needed Amanda of 375 Dance Studio teaches four bachata steps you can do alone (the side basic, the forward-and-back basic, a right turn and a left turn), practises each with counts and slow music, then builds them into a short routine and dances it at full speed. https://www.youtube-nocookie.com/embed/8n29Pc4Ik4s 782 2020-05-04 yes no 375 Dance Studio no https://notbroken.io/videos/bachata-hip-movement-nicole-thompson/ 2026-11-01 https://i.ytimg.com/vi/0WNLWmWApgU/hqdefault.jpg https://notbroken.io/videos/back-exercises-at-home-no-pull-up-bar/ 2026-11-01 https://i.ytimg.com/vi/_z_k8p36Fek/hqdefault.jpg https://i.ytimg.com/vi/_z_k8p36Fek/hqdefault.jpg Back Exercises at Home With No Pull-Up Bar or Weights A kinesiology graduate shows five home back exercises using two knotted bed sheets shut in a door, or a sturdy table: floor lat pulldowns, rows, straight-arm pulldowns, face pulls and prone arm circles, each with easier and harder versions. https://www.youtube-nocookie.com/embed/_z_k8p36Fek 558 2020-04-05 yes no Jeremy Ethier no https://notbroken.io/videos/back-extension-roman-chair/ 2026-11-01 https://i.ytimg.com/vi/H8Swl1N-uis/hqdefault.jpg https://i.ytimg.com/vi/H8Swl1N-uis/hqdefault.jpg 45-Degree Back Extension: Move From the Hips A physical therapist shows how to set up the gym's 45-degree back extension bench (Roman chair) so the hips do the moving while the back muscles hold the spine steady. https://www.youtube-nocookie.com/embed/H8Swl1N-uis 219 2022-10-20 yes no Squat University no https://notbroken.io/videos/back-hips-glutes-stretch/ 2026-11-01 https://i.ytimg.com/vi/oN1EmKYwzBc/hqdefault.jpg https://i.ytimg.com/vi/oN1EmKYwzBc/hqdefault.jpg Back, Hips and Glutes Stretch Session A trainer leads 30-second holds from standing to the floor: neck and side stretches, a sumo squat twist, forward-fold twists, low lunges, butterfly, cow face pose, knee hugs and twists, 90/90, figure four and cobra. Good after a workout or a long day of sitting. https://www.youtube-nocookie.com/embed/oN1EmKYwzBc 1054 2021-10-08 yes no Kaleigh Cohen Strength no https://notbroken.io/videos/balance-intermediate-beth-wagner-dpt/ 2026-11-01 https://i.ytimg.com/vi/NijkoXOclMI/hqdefault.jpg https://i.ytimg.com/vi/NijkoXOclMI/hqdefault.jpg 21-Minute Intermediate Balance Exercises with a Physical Therapist A physical therapist leads the step up from basic balance work: feet-together and one-leg stands with eyes closed, heel-to-toe stance, heel-toe rocking, reaches and lunges in three directions, walking with head turns, side steps and turns. Keep a countertop nearby. https://www.youtube-nocookie.com/embed/NijkoXOclMI 1269 2022-04-30 yes no Movement & Function no https://notbroken.io/videos/balance-workout-real-time-ptprogress/ 2026-11-01 https://i.ytimg.com/vi/PS8ms6wF9kE/hqdefault.jpg https://i.ytimg.com/vi/PS8ms6wF9kE/hqdefault.jpg 17-Minute Balance Workout With a Physical Therapist, in Real Time A physical therapist counts you through 12 balance exercises in real time at a counter and chair: sit-to-stands, marches, heel raises, foot taps, heel-to-toe stance, reaches, one-leg stands, three-way kicks, side steps and mini lunges, then hamstring and calf stretches. Made with seniors in mind. https://www.youtube-nocookie.com/embed/PS8ms6wF9kE 1038 2022-06-17 yes no Tim Fraticelli - PTProgress no https://notbroken.io/videos/ball-release-shoulders-neck-upper-back/ 2026-11-01 https://i.ytimg.com/vi/lJhKe8_utJ8/hqdefault.jpg https://i.ytimg.com/vi/lJhKe8_utJ8/hqdefault.jpg Ball Release for Upper Back and Shoulders Floor-based ball release: a small ball beside the spine while you reach and cross the arm over it, then seated shoulder stretches and a gentle ball roll over the upper traps. Taught by a corrective exercise specialist and yoga teacher, who says to go softer or use the wall if it is too much. https://www.youtube-nocookie.com/embed/lJhKe8_utJ8 673 2020-09-11 yes no Kendra Fitzgerald no https://notbroken.io/videos/ballroom-tango-walks-link-promenade-andy-wong/ 2026-11-01 https://i.ytimg.com/vi/hEH7m_t5erQ/hqdefault.jpg https://i.ytimg.com/vi/hEH7m_t5erQ/hqdefault.jpg Ballroom Tango for Beginners: Walks, Link and Closed Promenade Andy and Wendy Wong, owners and instructors of The Grand Ballroom studio in Vancouver, teach the beginner tango basic walk, progressive link and closed promenade on slow, slow, quick, quick, slow, with the lady's head turn and the man's lead. https://www.youtube-nocookie.com/embed/hEH7m_t5erQ 300 2007-12-30 yes no Andy Wong no https://notbroken.io/videos/band-upper-body-joint-friendly-virtual-hand-care/ 2026-11-01 https://i.ytimg.com/vi/-0kZ3uvdSHM/hqdefault.jpg https://i.ytimg.com/vi/-0kZ3uvdSHM/hqdefault.jpg Joint-Friendly Upper Body Band Workout (Arms, Shoulders, Wrists) One-minute band exercises - tricep presses, forearm rotations, shoulder raises, arm circles, wrist work and external rotations - with a warm-up and stretch. No heavy gripping or weight on the wrists, so it suits beginners wanting a gentle option. https://www.youtube-nocookie.com/embed/-0kZ3uvdSHM 852 2024-04-19 yes no Virtual Hand Care no https://notbroken.io/videos/barre-dancer-sculpt-nicole/ 2026-11-01 https://i.ytimg.com/vi/Y_e85p7MuEw/hqdefault.jpg https://i.ytimg.com/vi/Y_e85p7MuEw/hqdefault.jpg 30-Minute Barre Workout with a Chair A ballet-inspired barre class using a chair for support: pliés, curtsies and relevés with balance holds, side-bend crunches, seated and floor core work, bridges and a long glute series in a hinge. Expect small pulses and a leg burn. https://www.youtube-nocookie.com/embed/Y_e85p7MuEw 2100 2022-03-02 yes no Move With Nicole no https://notbroken.io/videos/barre-full-body-10min-lindywell/ 2026-11-01 https://i.ytimg.com/vi/p2eFX00lDY0/hqdefault.jpg https://i.ytimg.com/vi/p2eFX00lDY0/hqdefault.jpg 10-Minute Barre Workout with a Chair A quick barre-style class using a chair for balance: hip-hinge squats with pulses, a relevé balance with arm work, wide plié bends with side reaches and leg pulses, side-tilt leg lifts, then a short mat finish with double and single leg stretches and rolling like a ball. https://www.youtube-nocookie.com/embed/p2eFX00lDY0 616 2019-10-10 yes no Lindywell, Pilates + Balanced Living by Robin Long no https://notbroken.io/videos/barre3-propless-barre-workout-dustin/ 2026-11-01 https://i.ytimg.com/vi/Y4Y0i2197Ic/hqdefault.jpg https://i.ytimg.com/vi/Y4Y0i2197Ic/hqdefault.jpg 34-Minute No-Equipment Barre Workout for All Levels A barre3 instructor leads a mostly standing barre class with no props: lunge and warrior flows, wide squat holds and heel lifts, arm work in a sumo squat, calf-burning power leg holds, then plank, bridge lifts, boat pose and a stretch. A second teacher shows easier options. https://www.youtube-nocookie.com/embed/Y4Y0i2197Ic 2043 2021-10-18 yes no barre3 no https://notbroken.io/videos/basi-intermediate-mat-pilates-class/ 2026-11-01 https://i.ytimg.com/vi/JR614XGSSTY/hqdefault.jpg https://i.ytimg.com/vi/JR614XGSSTY/hqdefault.jpg 34-Minute Intermediate Mat Pilates Class: Classic Full-Body Repertoire An intermediate mat class from the BASI Pilates teacher-training school: standing roll-downs, bridging, the hundred, roll-ups, the abdominal series, rollover, front and back support, side kicks, swimming and teaser prep. Suits people who know the basics. https://www.youtube-nocookie.com/embed/JR614XGSSTY 2057 2024-06-13 yes no BASI Pilates no https://notbroken.io/videos/be-mobile-agility-trip-recovery/ 2026-11-01 https://i.ytimg.com/vi/AUFbvjdO7hU/hqdefault.jpg https://i.ytimg.com/vi/AUFbvjdO7hU/hqdefault.jpg Quick Agility Routine to Help You Recover From a Trip Two physiotherapists show four quick-step drills for adults 55+ to train the fast foot reactions that catch you when you trip: quick feet, on and off a mat, speed skater and lean-and-catch. Practise beside a sturdy benchtop. https://www.youtube-nocookie.com/embed/AUFbvjdO7hU 287 2026-07-22 yes no At-Home Exercise 55+ | Be Mobile Physiotherapy no https://notbroken.io/videos/bear-hunt-yoga-story-cosmic-kids/ 2026-11-01 https://i.ytimg.com/vi/KAT5NiWHFIU/hqdefault.jpg https://i.ytimg.com/vi/KAT5NiWHFIU/hqdefault.jpg We're Going on a Bear Hunt: Story Yoga for Families Jaime tells the Bear Hunt poem as a yoga adventure made for children: march, small jumps, tree pose, downward dog, snake and swimming on your belly, a roar at the cave and a rest at the end. Simple enough for a parent to copy alongside. https://www.youtube-nocookie.com/embed/KAT5NiWHFIU 915 2017-07-30 yes no Cosmic Kids Yoga no https://notbroken.io/videos/bear-monkey-frogger-crab-gmb/ 2026-11-01 https://i.ytimg.com/vi/VDBnVkdygls/hqdefault.jpg https://i.ytimg.com/vi/VDBnVkdygls/hqdefault.jpg Bear, Monkey, Frogger and Crab: Animal Moves Four playful animal-style floor moves, each with set-up, easier options and a harder variation: bear walk, crab walk, and the hand-supported hops of monkey and frogger. The teacher suggests a minute of each as a warm-up for shoulders, hips and hamstrings. https://www.youtube-nocookie.com/embed/VDBnVkdygls 629 2025-10-19 yes no GMB Fitness (Praxis) no https://notbroken.io/videos/bedtime-stretches-seniors-meredith/ 2026-11-01 https://i.ytimg.com/vi/QdilO4ROiRM/hqdefault.jpg https://i.ytimg.com/vi/QdilO4ROiRM/hqdefault.jpg Calming Bedtime Stretches in a Chair A slow, calming routine to do before bed, seated or propped up in bed: deep breathing, gentle twists, seated cat-cow, shoulder rolls, side reaches, knee hugs, hamstring and hip folds and neck stretches. Suits seniors and beginners. https://www.youtube-nocookie.com/embed/QdilO4ROiRM 942 2021-06-27 yes no Senior Fitness With Meredith no https://notbroken.io/videos/bedtime-yoga-floor-stretch-20-min/ 2026-11-01 https://i.ytimg.com/vi/x6L1HPiCjmI/hqdefault.jpg https://i.ytimg.com/vi/x6L1HPiCjmI/hqdefault.jpg 20-Minute Bedtime Yoga: Gentle Seated and Lying Stretches A slow floor class for the evening: seated forward bends, side-body stretches and head-to-knee folds, then knee hugs, lying twists and a short rest. Suits beginners who want to wind down before bed. https://www.youtube-nocookie.com/embed/x6L1HPiCjmI 1216 2015-08-25 yes no YOGATX no https://notbroken.io/videos/bee-gees-disco-dance-fitness/ 2026-11-01 https://i.ytimg.com/vi/UClS03_XLAE/hqdefault.jpg https://i.ytimg.com/vi/UClS03_XLAE/hqdefault.jpg 16-Minute Bee Gees Disco Dance Fitness A friendly group of adult dancers grooves outdoors through four Bee Gees hits: More Than a Woman, Nights on Broadway, Stayin' Alive and You Should Be Dancing. Easy repeating moves with no jumping, and a sunny, party-with-friends feel. https://www.youtube-nocookie.com/embed/UClS03_XLAE 950 2025-04-28 yes no Keep on Moving K.O.M. no https://notbroken.io/videos/beginner-ballet-class-kathryn-morgan/ 2026-11-01 https://i.ytimg.com/vi/Fu85TN5uBDE/hqdefault.jpg https://i.ytimg.com/vi/Fu85TN5uBDE/hqdefault.jpg 25-Minute Beginner Ballet Class Ballet teacher Kathryn Morgan explains then leads each barre exercise - rises, pliés, tendus, dégagés, rond de jambe, frappés and grand battements - and ends with a short centre combination with small jumps. Made for complete beginners. https://www.youtube-nocookie.com/embed/Fu85TN5uBDE 1536 2025-12-11 yes no Kathryn Morgan no https://notbroken.io/videos/beginner-bodyweight-no-jumping-joanna-soh/ 2026-11-01 https://i.ytimg.com/vi/g_CttGc-_2E/hqdefault.jpg https://i.ytimg.com/vi/g_CttGc-_2E/hqdefault.jpg 30-Minute Beginner Bodyweight Workout (No Jumping) A warm-up then three guided circuits - squats and lunges, knee push-ups, dips and supermans, then core work - with a cool-down. Made for complete beginners, with no weights and no jumping. https://www.youtube-nocookie.com/embed/g_CttGc-_2E 1977 2020-12-08 yes no Joanna Soh Official no https://notbroken.io/videos/beginner-calisthenics-core-shoulders-20/ 2026-11-01 https://i.ytimg.com/vi/n__PT4haeI0/hqdefault.jpg https://i.ytimg.com/vi/n__PT4haeI0/hqdefault.jpg 20-Minute Beginner Calisthenics for Core and Shoulders Core and shoulder groundwork for calisthenics: leg lowers and crunch twists, wrist prep, plank progressions with shoulder taps and leg lifts, seated L-sit drills, plank-to-forearm walks, a pike hold and dolphin pose, with easier options throughout. https://www.youtube-nocookie.com/embed/n__PT4haeI0 1210 2026-03-01 yes no Clara del Sol - Yoga & Calisthenics Teacher no https://notbroken.io/videos/beginner-calisthenics-full-body-18/ 2026-11-01 https://i.ytimg.com/vi/m4E0k8XeEy4/hqdefault.jpg https://i.ytimg.com/vi/m4E0k8XeEy4/hqdefault.jpg 18-Minute Beginner Calisthenics Workout, No Equipment A first calisthenics session: spine and wrist warm-up, plank, push-ups from the knees with slow lowering, boat and reverse tabletop holds, deep squats and shoulder taps, then optional crow or wall handstand practice. Made for complete beginners. https://www.youtube-nocookie.com/embed/m4E0k8XeEy4 1096 2026-08-29 yes no Clara del Sol - Yoga & Calisthenics Teacher no https://notbroken.io/videos/beginner-calisthenics-lucy-lismore/ 2026-11-01 https://i.ytimg.com/vi/TOXmdZ35CH0/hqdefault.jpg https://i.ytimg.com/vi/TOXmdZ35CH0/hqdefault.jpg 20-Minute Beginner Bodyweight Calisthenics Workout A floor warm-up, then three rounds of diamond push-ups, squats, side planks, back extensions and bear-position holds that get a little harder each round, with a stretch to finish. Easier options are shown throughout. https://www.youtube-nocookie.com/embed/TOXmdZ35CH0 1332 2022-07-19 yes no Lucy Lismore no https://notbroken.io/videos/beginner-contemporary-class/ 2026-11-01 https://i.ytimg.com/vi/uFojmxW_5Dw/hqdefault.jpg https://i.ytimg.com/vi/uFojmxW_5Dw/hqdefault.jpg Beginner Contemporary Dance Class Miss Auti leads a studio-style class: a warm-up of jumping jacks and high knees, a long stretch with lunges, straddle and back stretches, then a beginner contemporary combination with floor work, a fan kick and a slow pirouette. https://www.youtube-nocookie.com/embed/uFojmxW_5Dw 1280 2021-01-20 yes no BodyKinect by Kendall no https://notbroken.io/videos/beginner-deep-core-workout-floor-or-bed/ 2026-11-01 https://i.ytimg.com/vi/91N9WZ_1UVE/hqdefault.jpg https://i.ytimg.com/vi/91N9WZ_1UVE/hqdefault.jpg 12-Minute Beginner Deep Core Workout, on the Floor or in Bed A physical therapist leads a gentle real-time core session you can do on the floor or in bed: small marches, careful curl-ups, oblique reaches, leg lowers, dead bugs, bridges, cat-cow, bird dogs and a knee hover, with easier options. Suits beginners and anyone returning to exercise. https://www.youtube-nocookie.com/embed/91N9WZ_1UVE 744 2023-12-08 yes no Dr. Kristie Ennis no https://notbroken.io/videos/beginner-full-body-dumbbell-15-form-cues/ 2026-11-01 https://i.ytimg.com/vi/Z8xbbC6KCus/hqdefault.jpg https://i.ytimg.com/vi/Z8xbbC6KCus/hqdefault.jpg 17-Minute Beginner Full-Body Dumbbell Workout with Form Cues Eleven one-minute sets with 30 seconds' rest: shoulder press, Romanian deadlift, static lunges on each side, Zottman curls, squats, overhead triceps extensions, rows, floor chest press, bridges and dead bugs, each talked through with form cues. A good first weights session; warm up first. https://www.youtube-nocookie.com/embed/Z8xbbC6KCus 1048 2024-08-07 yes no Workout With Roxanne no https://notbroken.io/videos/beginner-full-body-flexibility/ 2026-11-01 https://i.ytimg.com/vi/L_xrDAtykMI/hqdefault.jpg https://i.ytimg.com/vi/L_xrDAtykMI/hqdefault.jpg 15-Minute Beginner Full-Body Stretch A head-to-toe flexibility routine for any starting level: neck and chest stretches, child's pose variations, slow back-extension press-ups lying face down, knee drops, a cross-body glute pull, hip swivels, squat-to-pike, low lunges and frog rocks, with holds of about 30 seconds. https://www.youtube-nocookie.com/embed/L_xrDAtykMI 900 2018-03-18 yes no Tom Merrick no https://notbroken.io/videos/beginner-full-body-kettlebell-20/ 2026-11-01 https://i.ytimg.com/vi/40p7ADqc9JM/hqdefault.jpg https://i.ytimg.com/vi/40p7ADqc9JM/hqdefault.jpg 22-Minute Beginner Full-Body Kettlebell Workout, Low Impact Certified trainer Roxanne Russell cues 12 moves with one kettlebell, a minute each (per side for rows, Romanian deadlifts and lunges): squat to upright row, curl-press-extend, knee push-ups, halos, goblet squats, floor press, bridges, pullovers and crunches. No swings or jumps; warm up first. https://www.youtube-nocookie.com/embed/40p7ADqc9JM 1316 2022-11-04 yes no Workout With Roxanne no https://notbroken.io/videos/beginner-full-body-stretch-no-floor-bob-brad/ 2026-11-01 https://i.ytimg.com/vi/LnCQ-MECZSw/hqdefault.jpg https://i.ytimg.com/vi/LnCQ-MECZSw/hqdefault.jpg 10-Minute Beginner Full-Body Stretch (No Floor) Jordan, on Bob & Brad's channel, leads a short warm-up, then 30-second standing and chair stretches: neck, side bend, quads, chest opener, low back, hamstrings, calves and seated figure-4. Ideal if getting down to the floor is hard. https://www.youtube-nocookie.com/embed/LnCQ-MECZSw 651 2022-03-01 yes no Bob & Brad no https://notbroken.io/videos/beginner-hiit-for-over-50s-standing-or-seated/ 2026-11-01 https://i.ytimg.com/vi/9Kum-JM49CM/hqdefault.jpg https://i.ytimg.com/vi/9Kum-JM49CM/hqdefault.jpg Beginner HIIT Circuit with a Seated Option, 14 Minutes A personal trainer and her mother (who stays seated) lead a gentle interval session: warm-up, two circuits of farmer's walk, squat or sit-to-stand, row and overhead press, 30 seconds on and 30 off, then a stretch. Light weights or none; check with a doctor first. https://www.youtube-nocookie.com/embed/9Kum-JM49CM 842 2022-03-24 yes no AARP Answers no https://notbroken.io/videos/beginner-indoor-cycling-class-30-minutes/ 2026-11-01 https://i.ytimg.com/vi/i5WE0AghY_s/hqdefault.jpg https://i.ytimg.com/vi/i5WE0AghY_s/hqdefault.jpg 30-Minute Beginner Indoor Cycling Class A structured spin-bike ride from a certified Spin instructor and NASM personal trainer: warm-up, rolling hills, climbs, sprints and a cool-down, with resistance called out by number. Hard in spots, so go by feel; made for beginners heading towards longer classes. https://www.youtube-nocookie.com/embed/i5WE0AghY_s 1783 2020-11-02 yes no Kaleigh Cohen Cycling no https://notbroken.io/videos/beginner-jazz-class-miss-auti/ 2026-11-01 https://i.ytimg.com/vi/KmVMInvINt4/hqdefault.jpg https://i.ytimg.com/vi/KmVMInvINt4/hqdefault.jpg Beginner Jazz Dance Class: Jazz Walks, Turns, Kicks and Leaps Dance teacher Miss Auti leads a 27-minute beginner jazz class like a first studio lesson: a cardio warm-up and stretch, then jazz walks, chaîné and piqué turns, a jazz pirouette, kicks, chassés and a leap, each broken down slowly with a demonstrator. https://www.youtube-nocookie.com/embed/KmVMInvINt4 1604 2021-01-06 yes no BodyKinect by Kendall no https://notbroken.io/videos/beginner-lower-body-bodyweight-10/ 2026-11-01 https://i.ytimg.com/vi/jV4bYeLtiXA/hqdefault.jpg https://i.ytimg.com/vi/jV4bYeLtiXA/hqdefault.jpg 10-Minute Beginner Lower-Body Workout, No Equipment A physical therapist teaches four foundation leg moves in two rounds, 45 seconds each: squats, reverse lunges with an optional balance pause, sumo squats and side-to-side lateral lunges. A short lower-body day for beginners. https://www.youtube-nocookie.com/embed/jV4bYeLtiXA 639 2019-09-04 yes no Dare To Be Active with Dr. LA Thoma Gustin no https://notbroken.io/videos/beginner-one-dumbbell-full-body-24/ 2026-11-01 https://i.ytimg.com/vi/vXv_E_PowW0/hqdefault.jpg https://i.ytimg.com/vi/vXv_E_PowW0/hqdefault.jpg 24-Minute Beginner Full-Body Workout with One Dumbbell Two warm-up rounds (jumping jacks, inchworms, plank hip openers, mountain climbers), then four rounds of five moves with one dumbbell: goblet squats, supported rows, reverse lunges, floor presses and supine marches, with long rests and a cool-down stretch. Suits beginners. https://www.youtube-nocookie.com/embed/vXv_E_PowW0 1462 2020-06-24 yes no SELF no https://notbroken.io/videos/beginner-pilates-for-men-john-garey/ 2026-11-01 https://i.ytimg.com/vi/9arbwt1XwH8/hqdefault.jpg https://i.ytimg.com/vi/9arbwt1XwH8/hqdefault.jpg 11-Minute Beginner Pilates for Men with Tight Hips and Hamstrings A certified Pilates instructor starts standing, with roll-downs, sumo squats, side bends, spine twists and a standing saw, then moves to the mat for a hundred prep, upper-back extensions and swimming legs. Made for men and anyone stiff in the hips and hamstrings. https://www.youtube-nocookie.com/embed/9arbwt1XwH8 661 2019-08-12 yes no Pilates & Fitness TV no https://notbroken.io/videos/beginner-pilates-long-band-jo-arnold/ 2026-11-01 https://i.ytimg.com/vi/tf1jsJ_ACXE/hqdefault.jpg https://i.ytimg.com/vi/tf1jsJ_ACXE/hqdefault.jpg 20-Minute Beginner Pilates with a Long Resistance Band A STOTT Pilates teacher of 19 years uses a long band for seated arm openers, lying leg presses and single-leg stretch, biceps curls and rows, side-lying leg work, prone back lifts and bird dog. Calm and clear, it suits beginners and anyone wanting gentle resistance. https://www.youtube-nocookie.com/embed/tf1jsJ_ACXE 1220 2021-10-15 yes no Jo Arnold Movement no https://notbroken.io/videos/beginner-rowing-machine-workout-with-drills/ 2026-11-01 https://i.ytimg.com/vi/4ykhggcbJrY/hqdefault.jpg https://i.ytimg.com/vi/4ykhggcbJrY/hqdefault.jpg Beginner Rowing Machine Workout: 20 Minutes with Drills A coached row on any indoor rowing machine: a short warm-up, 20 minutes at steady stroke rates of 18 to 22 with drills that split the stroke into legs, hips and arms, then a cool-down and stretch. Good for first-time rowers. https://www.youtube-nocookie.com/embed/4ykhggcbJrY 1812 2021-05-02 yes no Dark Horse Rowing no https://notbroken.io/videos/beginner-treadmill-walk-jog-run-intervals/ 2026-11-01 https://i.ytimg.com/vi/ufhM_9eLU-s/hqdefault.jpg https://i.ytimg.com/vi/ufhM_9eLU-s/hqdefault.jpg 21-Minute Beginner Treadmill Intervals: Walk, Jog and Run Certified trainer Sam Candler coaches a first treadmill session: a walking warm-up, then 20 to 40-second jogging and running efforts, each followed by a walking recovery. You choose every speed, so it suits new treadmill users and walkers ready to start jogging. https://www.youtube-nocookie.com/embed/ufhM_9eLU-s 1264 2023-05-10 yes no Sunny Health & Fitness no https://notbroken.io/videos/beginner-upper-body-bodyweight-10/ 2026-11-01 https://i.ytimg.com/vi/ktkhGWAP_Gs/hqdefault.jpg https://i.ytimg.com/vi/ktkhGWAP_Gs/hqdefault.jpg 10-Minute Beginner Upper-Body Workout, No Equipment A physical therapist leads two rounds of five moves, 45 seconds each: push-up plus, push-ups from the knees or toes, crab-position triceps dips, straight-arm side planks and a rotator-cuff external rotation to swimmer. A quick upper-body day for beginners. https://www.youtube-nocookie.com/embed/ktkhGWAP_Gs 655 2020-01-22 yes no Dare To Be Active with Dr. LA Thoma Gustin no https://notbroken.io/videos/beginner-upper-body-dumbbell-30/ 2026-11-01 https://i.ytimg.com/vi/63sZb14KDlQ/hqdefault.jpg https://i.ytimg.com/vi/63sZb14KDlQ/hqdefault.jpg 30-Minute Beginner Upper-Body Dumbbell Workout: Back, Chest, Arms Back-to-basics upper-body circuits with a medium and a light pair of dumbbells: single-arm rows, deadlift to press, floor chest press and flys, push-ups (knees allowed), raises, punches as active rest, curls to kickbacks, reverse flys and forearm plank to dolphin. Suits beginners; warm up first. https://www.youtube-nocookie.com/embed/63sZb14KDlQ 1745 2019-09-24 yes no Joanna Soh Official no https://notbroken.io/videos/beginner-upper-body-gym-nuffield-health/ 2026-11-01 https://i.ytimg.com/vi/7ap_nUic_Es/hqdefault.jpg https://i.ytimg.com/vi/7ap_nUic_Es/hqdefault.jpg Beginner Upper Body Strength with a Personal Trainer A gym-style session: warm-up, then sets of bench press, incline flys and push-ups, shoulder presses, lateral raises and rear-delt flys, rows, curls and tricep extensions, then a cool-down. Clear coaching for people new to weights. https://www.youtube-nocookie.com/embed/7ap_nUic_Es 1700 2024-07-03 yes no Nuffield Health no https://notbroken.io/videos/beginners-yoga-flow-esther-ekhart/ 2026-11-01 https://i.ytimg.com/vi/A3DFk-2tCIA/hqdefault.jpg https://i.ytimg.com/vi/A3DFk-2tCIA/hqdefault.jpg 20-Minute Gentle Energising Yoga Flow for Beginners A gentle, energising beginner flow: spine circles and thread the needle, down dog, yogi squat with twists, low and runner's lunges, small cobras, simple sun salutations, side plank, lizard, a standing knee-hug balance, pigeon and reclined twists. https://www.youtube-nocookie.com/embed/A3DFk-2tCIA 1460 2019-01-24 yes no YogaEasy no https://notbroken.io/videos/belly-dance-basics-portia/ 2026-11-01 https://i.ytimg.com/vi/ReH857LkcDM/hqdefault.jpg https://i.ytimg.com/vi/ReH857LkcDM/hqdefault.jpg 20-Minute Belly Dance Basics Miss P teaches beginner belly dance moves - hip slides, hip bumps, hip drops, shimmies and figure eights - puts them into a short routine, then finishes with a long stretch. A friendly first class for any body. https://www.youtube-nocookie.com/embed/ReH857LkcDM 1113 2025-12-27 yes no Belly Motions with Portia no https://notbroken.io/videos/belly-dance-workout-leilah/ 2026-11-01 https://i.ytimg.com/vi/ly9if9_0PCM/hqdefault.jpg https://i.ytimg.com/vi/ly9if9_0PCM/hqdefault.jpg 30-Minute Belly Dance Workout Belly dancer Leilah Isaac leads a warm-up, seven tracks of hip kicks, twists, chest lifts, body rolls and shimmies with some light hops and jumps, and a cool-down, while a second dancer shows easier, no-jump options. https://www.youtube-nocookie.com/embed/ly9if9_0PCM 1918 2018-10-28 yes no PS Fit no https://notbroken.io/videos/better-posture-workout-wall-angels-yti/ 2026-11-01 https://i.ytimg.com/vi/KnXCLJxCxeA/hqdefault.jpg https://i.ytimg.com/vi/KnXCLJxCxeA/hqdefault.jpg 12-Minute Better Posture Workout with Wall Angels A certified trainer leads a 12-minute posture routine: chin tucks, wall angels, Y-T-I raises, cobra, swimming, planks, bird dog and chest openers. Easier options are given for knees and for the plank. https://www.youtube-nocookie.com/embed/KnXCLJxCxeA 751 2014-08-16 yes no jessicasmithtv no https://notbroken.io/videos/bhangra-aerobics-warm-up-sequence/ 2026-11-01 https://i.ytimg.com/vi/sQ7RmjqVoHc/hqdefault.jpg https://i.ytimg.com/vi/sQ7RmjqVoHc/hqdefault.jpg Bhangra-Inspired Aerobics: Warm-Up, Drills and Cool-Down A bhangra-inspired cardio class designed by Shilpa Shetty Kundra with trainer Yashmeen Chauhan: heel-dig and shoulder basics, arm coordination, a warm-up and lunge mobility, faster drills, a short sequence and a cool-down. Counted aloud, easy to copy. https://www.youtube-nocookie.com/embed/sQ7RmjqVoHc 974 2022-04-01 yes no Shilpa Shetty Kundra no https://notbroken.io/videos/bhangra-footwork-bedi-dhamaal-punjab-bfunk/ 2026-11-01 https://i.ytimg.com/vi/uZW5Sfk_MZE/hqdefault.jpg https://i.ytimg.com/vi/uZW5Sfk_MZE/hqdefault.jpg Beginner Bhangra Footwork: Bedi, Dhamaal and Punjab Shivani Bhagwan and Chaya Kumar teach the three footwork patterns under most bhangra moves, each slowly, then faster, then 16 counts of each to music. Bedi is a tap; Dhamaal and Punjab are hopped, so expect light hops throughout. https://www.youtube-nocookie.com/embed/uZW5Sfk_MZE 811 2021-05-13 yes no BFunk no https://notbroken.io/videos/bhangra-jhoomer-steps-bhangralicious/ 2026-11-01 https://i.ytimg.com/vi/k7g76YrZHYg/hqdefault.jpg https://i.ytimg.com/vi/k7g76YrZHYg/hqdefault.jpg Learn Bhangra: Three Beginner Jhoomer Steps and a Routine BHANGRAlicious breaks down three beginner steps of jhoomer, one of the Punjabi folk dances modern bhangra grew from: toe taps with four arm variations and a shoulder bounce, a step with a light jump into a wide squat, and a step-back squat, then a short routine to music. https://www.youtube-nocookie.com/embed/k7g76YrZHYg 1071 2019-02-05 yes no BHANGRAlicious no https://notbroken.io/videos/bharatanatyam-thattadavu-1-8-nartana/ 2026-11-01 https://i.ytimg.com/vi/vmwZ9R03bXs/hqdefault.jpg https://i.ytimg.com/vi/vmwZ9R03bXs/hqdefault.jpg Bharatanatyam Basics: Thattadavu 1 to 8 for Beginners Nartana School of Dance (Kalakshetra and Vazhuvoor styles) shows the first eight thattadavu, the striking steps that begin Bharatanatyam, the classical dance of Tamil Nadu, each from the aramandi half-sit in three speeds. The school says to learn with a guru and use this as a reference. https://www.youtube-nocookie.com/embed/vmwZ9R03bXs 748 2020-10-02 yes no Nartana School of Dance no https://notbroken.io/videos/bhf-chair-mobility-workout/ 2026-11-01 https://i.ytimg.com/vi/bAsTJg24gck/hqdefault.jpg https://i.ytimg.com/vi/bAsTJg24gck/hqdefault.jpg Seated Mobility Routine: 10 Chair Exercises (BHF) A cardiac rehab exercise practitioner and a guest who has been through cardiac rehab lead ten seated joint-mobility moves, from head turns and shoulder rolls to spine twists, hip circles and ankle points. Each move has two options. https://www.youtube-nocookie.com/embed/bAsTJg24gck 819 2026-02-05 yes no British Heart Foundation no https://notbroken.io/videos/bhf-cool-down-routine/ 2026-11-01 https://i.ytimg.com/vi/Xyto7aO3rsA/hqdefault.jpg https://i.ytimg.com/vi/Xyto7aO3rsA/hqdefault.jpg 10-Minute Cool-Down After Exercise (BHF) A step-by-step cool-down from a cardiac rehab expert, seated or standing: heel digs with punches, tap backs with curls and side steps that get gentler each round, plus chest, arm, hamstring and side stretches. Use it after any cardio session. https://www.youtube-nocookie.com/embed/Xyto7aO3rsA 840 2026-06-22 yes no British Heart Foundation no https://notbroken.io/videos/bhf-low-intensity-aerobic-home-workout/ 2026-11-01 https://i.ytimg.com/vi/LyR0l_GEgZI/hqdefault.jpg https://i.ytimg.com/vi/LyR0l_GEgZI/hqdefault.jpg Low-Intensity Aerobic Workout for Heart Health (BHF) Eight minutes led by a BHF cardiac rehab exercise physiologist: warm-up, seven aerobic moves (V steps, kicks, towel slams, one short set of star jumps with an easier version), a stretch, and seated versions. Aim to stay able to talk; check with your doctor first if you have a heart condition. https://www.youtube-nocookie.com/embed/LyR0l_GEgZI 501 2026-02-11 yes no British Heart Foundation no https://notbroken.io/videos/bhf-warm-up-routine/ 2026-11-01 https://i.ytimg.com/vi/c41OYHF9BB8/hqdefault.jpg https://i.ytimg.com/vi/c41OYHF9BB8/hqdefault.jpg 15-Minute Warm-Up Before Exercise (BHF) A cardiac rehab exercise practitioner leads a gradual warm-up, seated or standing: marching, heel lifts, side taps and knee raises, adding arm moves round by round, plus gentle stretches while you keep marching. Good before any workout or if you are new to exercise. https://www.youtube-nocookie.com/embed/c41OYHF9BB8 1090 2026-06-22 yes no British Heart Foundation no https://notbroken.io/videos/bird-dog-form/ 2026-11-01 https://i.ytimg.com/vi/QQot16miua8/hqdefault.jpg https://i.ytimg.com/vi/QQot16miua8/hqdefault.jpg Bird Dog for a Stronger Low Back A physical therapist teaches the full bird dog on hands and knees, a spine-friendly exercise for the deep back and core muscles, with holds and rep guidance. https://www.youtube-nocookie.com/embed/QQot16miua8 273 2018-02-20 yes no Physical Therapy & Hand Clinic of Hillsboro no https://notbroken.io/videos/body-project-low-impact-standing-cardio/ 2026-11-01 https://i.ytimg.com/vi/PvEnWsPrL4w/hqdefault.jpg https://i.ytimg.com/vi/PvEnWsPrL4w/hqdefault.jpg 30-Minute Low-Impact Standing Cardio for Beginners Daniel and the Body Project team lead an all-standing, low-impact cardio session of 30-second moves like side leg lifts with uppercuts, box steps with punches, knee hooks and touch-and-reach squats, with active recovery in between. Go at your own pace. https://www.youtube-nocookie.com/embed/PvEnWsPrL4w 1774 2020-06-15 yes no Body Project no https://notbroken.io/videos/bodyattack-high-energy-cardio-low-impact-options/ 2026-11-01 https://i.ytimg.com/vi/GWcLgph55Ig/hqdefault.jpg https://i.ytimg.com/vi/GWcLgph55Ig/hqdefault.jpg 13-Minute BODYATTACK Cardio with Low-Impact Choices A free Les Mills BODYATTACK session: dynamic warm-up, a mixed-impact block of squat and lunge combos with runs, then an aerobic finish of knees and jacks. Cheerful coaches offer a low-impact option throughout. https://www.youtube-nocookie.com/embed/GWcLgph55Ig 777 2026-08-24 yes no Les Mills no https://notbroken.io/videos/bodycombat-boxing-and-kicks-class-18-minutes/ 2026-11-01 https://i.ytimg.com/vi/dAcvgYI_i-k/hqdefault.jpg https://i.ytimg.com/vi/dAcvgYI_i-k/hqdefault.jpg 18-Minute BODYCOMBAT Class: Hooks, Knees and Kicks A four-track Les Mills BODYCOMBAT class filmed in front of a live crowd: boxing warm-up, hooks and head movement, knee strikes, front and side kicks, then jump kicks and power combos at three intensity levels. https://www.youtube-nocookie.com/embed/dAcvgYI_i-k 1108 2019-10-28 yes no Les Mills no https://notbroken.io/videos/bodyfit-by-amy-low-impact-cardio-boxing/ 2026-11-01 https://i.ytimg.com/vi/D1pDHRweBXk/hqdefault.jpg https://i.ytimg.com/vi/D1pDHRweBXk/hqdefault.jpg 20-Minute Low-Impact Cardio Boxing for Beginners Amy warms up, then teaches the jab, uppercut, cross and hook one at a time before gentle combos with knee lifts, step-and-punch, speed-bag arms and squats, finishing with a stretch. No kicks, jumps or floor work, so it suits beginners and achy joints. https://www.youtube-nocookie.com/embed/D1pDHRweBXk 1215 2017-09-19 yes no BodyFit By Amy no https://notbroken.io/videos/bodypump-20-min-les-mills/ 2026-11-01 https://i.ytimg.com/vi/UaSjc1jXhGk/hqdefault.jpg https://i.ytimg.com/vi/UaSjc1jXhGk/hqdefault.jpg 20-Minute BODYPUMP Barbell Full Body Workout A short BODYPUMP class: a light-bar warm-up, then high-rep squat tracks, deadlifts, rows and clean-and-presses, lunges with plate raises, and fast mountain climbers. Needs a barbell with plates. https://www.youtube-nocookie.com/embed/UaSjc1jXhGk 1273 2026-07-13 yes no Les Mills no https://notbroken.io/videos/bodyweight-butt-and-thigh-fitness-blender/ 2026-11-01 https://i.ytimg.com/vi/Hp39axsuFs8/hqdefault.jpg https://i.ytimg.com/vi/Hp39axsuFs8/hqdefault.jpg 20-Minute No-Equipment Glute and Thigh Workout Standing squat and lunge variations (side-step squats, curtsy and side lunges, squat holds and lunge pulses) followed by floor leg lifts and bridges. Jump squats are optional; warm up beforehand. https://www.youtube-nocookie.com/embed/Hp39axsuFs8 1232 2017-01-30 yes no FitnessBlender no https://notbroken.io/videos/bodyweight-glute-workout-mat-20/ 2026-11-01 https://i.ytimg.com/vi/wjzTdEZuW_o/hqdefault.jpg https://i.ytimg.com/vi/wjzTdEZuW_o/hqdefault.jpg 20-Minute Beginner Bodyweight Glute Workout on the Mat A glute-focused mat session talked through with form tips: glute bridges and single-leg bridges, side-lying clamshells and leg kicks, donkey kicks and fire hydrants on all fours, butterfly bridges, then a hip and glute stretch. Good for beginners. https://www.youtube-nocookie.com/embed/wjzTdEZuW_o 1196 2019-10-20 yes no Heather Robertson no https://notbroken.io/videos/bodyweight-strength-circuits-kayla-30/ 2026-11-01 https://i.ytimg.com/vi/LvGq8sWZKxs/hqdefault.jpg https://i.ytimg.com/vi/LvGq8sWZKxs/hqdefault.jpg 34-Minute Intermediate Full-Body Bodyweight Circuit Workout Personal trainer Kayla Itsines leads a mobility and cardio warm-up, then three six-move circuits done twice: squats, push-up and plank moves, lunges, jackknifes and side planks, ending in burpees, with knee and no-jump options for most moves. Tough but upbeat; stretch afterwards. https://www.youtube-nocookie.com/embed/LvGq8sWZKxs 2067 2020-07-27 yes no SWEAT no https://notbroken.io/videos/bollywood-dance-workout-15/ 2026-11-01 https://i.ytimg.com/vi/o5RcDd-ZCcQ/hqdefault.jpg https://notbroken.io/videos/bollywood-five-wedding-steps-choreo-n-concept/ 2026-11-01 https://i.ytimg.com/vi/xORSAr6a4qE/hqdefault.jpg https://i.ytimg.com/vi/xORSAr6a4qE/hqdefault.jpg Five Easy Bollywood Wedding Dance Steps Atisha from a Gurgaon dance studio teaches five basic foot-and-hand steps, which she calls the base of Indian wedding dancing, then runs all five together. Use them to build your own routine to any Bollywood song. https://www.youtube-nocookie.com/embed/xORSAr6a4qE 478 2020-10-17 yes no Choreo N Concept no https://notbroken.io/videos/boogie-woogie-basic-step-sondre-tanya/ 2026-11-01 https://i.ytimg.com/vi/d1ZgFiq0psY/hqdefault.jpg https://i.ytimg.com/vi/d1ZgFiq0psY/hqdefault.jpg Boogie Woogie Basic Step for Beginners: Bounce and Triples Sondre and Tanya, a professional swing couple who compete, teach and perform boogie woogie, teach the six-count basic of what they call the most fun dance: find your bounce, walk on 1, 2, then triple steps in and out. You can practise it alone. https://www.youtube-nocookie.com/embed/d1ZgFiq0psY 317 2026-01-11 yes no Sondre & Tanya no https://notbroken.io/videos/boot-scootin-boogie-line-dance-dirt-road/ 2026-11-01 https://i.ytimg.com/vi/bfqaT0hnZdA/hqdefault.jpg https://i.ytimg.com/vi/bfqaT0hnZdA/hqdefault.jpg Learn the Boot Scootin' Boogie Line Dance Caitlin teaches this 32-count, four-wall country classic one set of eight at a time, adding each set to the last and then dancing all 32 counts. A great step-by-step lesson for line dance beginners. https://www.youtube-nocookie.com/embed/bfqaT0hnZdA 340 2021-12-28 yes no Dirt Road Dancing no https://notbroken.io/videos/box-squat-for-beginners/ 2026-11-01 https://i.ytimg.com/vi/YRmghGLu2ZQ/hqdefault.jpg https://i.ytimg.com/vi/YRmghGLu2ZQ/hqdefault.jpg Bodyweight Box Squat for Beginners Learn to squat by sitting back onto a box or bench, with a simple breathing method to brace your core. A safe first step before free squats. https://www.youtube-nocookie.com/embed/YRmghGLu2ZQ 319 2015-12-14 yes no Girls Gone Strong | Women's Health & Fitness no https://notbroken.io/videos/brazilian-samba-fundamentals-sambaliscious/ 2026-11-01 https://i.ytimg.com/vi/Yvez-o9ccMM/hqdefault.jpg https://i.ytimg.com/vi/Yvez-o9ccMM/hqdefault.jpg Brazilian Samba for Beginners: Warm-Up, Posture and Basic Step Mishel, an Australian samba teacher who has performed as a muse at Rio Carnival, leads a head-to-toe warm-up, then teaches samba posture, the basic hip action in singles, doubles and triples, the basic and triple steps, and a short practice routine. https://www.youtube-nocookie.com/embed/Yvez-o9ccMM 1046 2023-06-28 yes no Sambaliscious no https://notbroken.io/videos/breaking-toprock-ten-steps-beginners/ 2026-11-01 https://i.ytimg.com/vi/MyVPBL8RMRo/hqdefault.jpg https://i.ytimg.com/vi/MyVPBL8RMRo/hqdefault.jpg Breaking Toprock for Beginners: 10 Easy Steps Italian b-boy Kaio teaches ten beginner toprock steps for breaking, including the front step, salsa steps, kick-out, crossover, back step and criss-cross, with counts and ideas for the arms. Most of the later steps add small hops. A good start for anyone new to breaking. https://www.youtube-nocookie.com/embed/MyVPBL8RMRo 1039 2022-04-17 yes no Kaio no https://notbroken.io/videos/brick-house-bones-30-min-workout/ 2026-11-01 https://i.ytimg.com/vi/KgTbmoIUDGk/hqdefault.jpg https://i.ytimg.com/vi/KgTbmoIUDGk/hqdefault.jpg 30-Minute Strength and Balance Workout for Bone Health A physical therapist leads a warm-up with banded side steps, then four rounds of a circuit built on strength, balance, posture and impact: deadlifts, curls, lateral lunges with press, planks, bird dogs, tandem balance and step-ups. Start lighter if a move is new. https://www.youtube-nocookie.com/embed/KgTbmoIUDGk 1704 2024-02-27 yes no Dr. Lisa Moore, DPT – Brick House Bones® no https://notbroken.io/videos/brick-house-bones-posture-exercises/ 2026-11-01 https://i.ytimg.com/vi/Kya-iuAGngA/hqdefault.jpg https://i.ytimg.com/vi/Kya-iuAGngA/hqdefault.jpg Posture Exercises for Strong Bones: Seated, Band and Floor A physical therapist who specialises in bone health teaches tall seated posture, thumb-back and W arm moves, band pulls, a rolled-towel chest opener and a gentle baby cobra. Aimed at people with low bone density, with seated and floor versions to choose from. https://www.youtube-nocookie.com/embed/Kya-iuAGngA 802 2025-09-03 yes no Dr. Lisa Moore, DPT – Brick House Bones® no https://notbroken.io/videos/brick-house-bones-yoga-posture-balance/ 2026-11-01 https://i.ytimg.com/vi/hxb0lV8khlA/hqdefault.jpg https://i.ytimg.com/vi/hxb0lV8khlA/hqdefault.jpg Bone-Health Yoga for Posture and Balance A physical therapist who is also a certified yoga instructor leads a gentle osteoporosis-friendly practice: calf raises, high lunges with arms up, a clasped-hand chest opener, kneeling backbends, baby cobra and easy hip mobility. https://www.youtube-nocookie.com/embed/hxb0lV8khlA 693 2025-04-03 yes no Dr. Lisa Moore, DPT – Brick House Bones® no https://notbroken.io/videos/broadway-hard-knock-life-dance/ 2026-11-01 https://i.ytimg.com/vi/u_dJYyI35wY/hqdefault.jpg https://i.ytimg.com/vi/u_dJYyI35wY/hqdefault.jpg Broadway Dance Fitness: It's a Hard-Knock Life Learn a playful Annie routine step by step from Broadway performer Joseph Corella, using a small towel as a prop, then dance it through to the music and cool down to Tomorrow. The routine has jumps and hops, and he says to leave the jumps out if you need to. https://www.youtube-nocookie.com/embed/u_dJYyI35wY 2239 2020-04-18 yes no Joseph Corella no https://notbroken.io/videos/broadway-theatre-dance-happy-face/ 2026-11-01 https://i.ytimg.com/vi/KZkT--03F5Q/hqdefault.jpg https://i.ytimg.com/vi/KZkT--03F5Q/hqdefault.jpg Broadway Theatre Dance Lesson: Put On a Happy Face Singer, dancer and choreographer Lainie Munro, who teaches at Broadway Dance Center, Steps and Ailey, teaches a playful beginner theatre-dance routine to Put On a Happy Face from Bye Bye Birdie, acting out a story with a hat, section by section and then to the music. Warm up first. https://www.youtube-nocookie.com/embed/KZkT--03F5Q 1707 2020-04-07 yes no Ailey Extension no https://notbroken.io/videos/bts-permission-to-dance-tutorial/ 2026-11-01 https://i.ytimg.com/vi/28b_p_lnq-s/hqdefault.jpg https://i.ytimg.com/vi/28b_p_lnq-s/hqdefault.jpg Learn BTS 'Permission to Dance': Chorus and Point Dance Dancer Brian Li of Ellen and Brian teaches the chorus of BTS's 'Permission to Dance' one eight-count at a time, mirrored and with counts, then the easy point dance from the dance challenge, with run-throughs at 75% and full speed. Slow the video down as you need. https://www.youtube-nocookie.com/embed/28b_p_lnq-s 1293 2021-07-09 yes no Ellen and Brian no https://notbroken.io/videos/bus-stop-disco-line-dance-kerry-on-dancing/ 2026-11-01 https://i.ytimg.com/vi/pabMhxyh8qY/hqdefault.jpg https://notbroken.io/videos/calf-heel-raise-step/ 2026-11-01 https://i.ytimg.com/vi/fusQOR4e_qU/hqdefault.jpg https://i.ytimg.com/vi/fusQOR4e_qU/hqdefault.jpg Heel Raises on a Step for Stronger Calves A physio teaches a heel raise on a step that works the calf from its stretched position, with four levels from two-leg bodyweight to single-leg with a dumbbell. Aimed at over-50s. https://www.youtube-nocookie.com/embed/fusQOR4e_qU 755 2024-10-02 yes no Will Harlow – Over-Fifties Specialist Physio no https://notbroken.io/videos/calf-raise-straight-bent-knee/ 2026-11-01 https://i.ytimg.com/vi/PGzcmhEsFdw/hqdefault.jpg https://i.ytimg.com/vi/PGzcmhEsFdw/hqdefault.jpg Calf Raises: Straight-Knee and Bent-Knee Versions A physiotherapist explains why you need both calf raise versions (straight knee for the gastrocnemius, bent knee for the deeper soleus) and shows how to do each, starting on two legs if needed. https://www.youtube-nocookie.com/embed/PGzcmhEsFdw 113 2020-10-11 yes no PAIN SLAYERS GRACEVILLE PHYSIO no https://notbroken.io/videos/calf-stretches-run-better-ash/ 2026-11-01 https://i.ytimg.com/vi/ppYyoqmSXfs/hqdefault.jpg https://i.ytimg.com/vi/ppYyoqmSXfs/hqdefault.jpg Calf and Achilles Stretches After a Run or Walk Three gentle, pulsing calf stretches on each leg: toes up on a block or cushion, a wall-supported lunge and a kneeling calf stretch. A quick add-on after running or walking for anyone with tight calves. https://www.youtube-nocookie.com/embed/ppYyoqmSXfs 547 2023-10-18 yes no Run Better with Ash no https://notbroken.io/videos/cape-breton-basic-reel-step/ 2026-11-01 https://i.ytimg.com/vi/sd7qJCWP4YM/hqdefault.jpg https://i.ytimg.com/vi/sd7qJCWP4YM/hqdefault.jpg Cape Breton Step Dance: The Basic Reel Step for Beginners Traditional dance instructor Sabra MacGillivray, a Highland and step dancer from Nova Scotia, teaches the basic reel step of Cape Breton step dancing (step, shuffle, hop, tap, tap) slowly with counts and from the side, then builds up speed and dances it to music. https://www.youtube-nocookie.com/embed/sd7qJCWP4YM 512 2018-10-14 yes no Sabra MacGillivray no https://notbroken.io/videos/cardio-heart-health-walk-caroline-jordan/ 2026-11-01 https://i.ytimg.com/vi/aKQC07unLr0/hqdefault.jpg https://i.ytimg.com/vi/aKQC07unLr0/hqdefault.jpg 20-Minute Low-Impact Walk at Home A certified fitness coach made this indoor walk for her cardiologist brother's patients: a 5-minute warm-up, 10 minutes alternating 30 seconds of brisk marching with low-impact moves like squat taps, knee raises and skaters, and a 5-minute cool-down with stretches. https://www.youtube-nocookie.com/embed/aKQC07unLr0 1385 2023-05-08 yes no Caroline Jordan no https://notbroken.io/videos/cardio-indoor-walk-10-min-yes2next/ 2026-11-01 https://i.ytimg.com/vi/bO6NNfX_1ns/hqdefault.jpg https://i.ytimg.com/vi/bO6NNfX_1ns/hqdefault.jpg 10-Minute Indoor Walking Workout for Seniors An instructor and her 81-year-old mum walk in place in 30-second rounds: marching, side steps, in-and-outs, heel touches, knee ups and walking forward and back with simple arm moves, then a short leg stretch. Warm up first; go at your own pace. https://www.youtube-nocookie.com/embed/bO6NNfX_1ns 785 2020-08-17 yes no Yes2Next no https://notbroken.io/videos/cardio-seated-standing-walk-grow-young/ 2026-11-01 https://i.ytimg.com/vi/IQyIfztJCg0/hqdefault.jpg https://i.ytimg.com/vi/IQyIfztJCg0/hqdefault.jpg 30-Minute Seated and Standing Indoor Walk for Seniors A certified senior fitness trainer leads two marching workouts: 15 minutes in a chair, then 14 minutes standing, each with a warm-up, 30-second rounds of marching, side steps, toe taps, single-knee lifts and leg curls, and a stretch. Do just the seated part if walking is hard. https://www.youtube-nocookie.com/embed/IQyIfztJCg0 1735 2024-07-28 yes no Grow Young Fitness no https://notbroken.io/videos/cardio-walk-at-home-meredith/ 2026-11-01 https://i.ytimg.com/vi/DHJcT3N7cGA/hqdefault.jpg https://i.ytimg.com/vi/DHJcT3N7cGA/hqdefault.jpg 20-Minute Walk at Home Workout for Seniors A senior fitness instructor leads 20 minutes of marching with heel digs, toe taps, side steps and hamstring curls, then no-weight arm moves while you keep marching, finishing with a standing cool-down and stretches. You can stay seated or hold a chair. https://www.youtube-nocookie.com/embed/DHJcT3N7cGA 1459 2021-03-21 yes no Senior Fitness With Meredith no https://notbroken.io/videos/carrie-party-line-dances/ 2026-11-01 https://i.ytimg.com/vi/vuB0zWyMxfg/hqdefault.jpg https://i.ytimg.com/vi/vuB0zWyMxfg/hqdefault.jpg Learn 3 Party Line Dances: Cupid Shuffle, Wobble, Cha-Cha Slide Carrie breaks down the Cupid Shuffle, the Wobble and the Cha-Cha Slide count by count, taught without music. The Wobble's jumps can be done as steps; the Cha-Cha Slide has a few hops. Ideal for joining in at weddings and parties. https://www.youtube-nocookie.com/embed/vuB0zWyMxfg 1176 2020-02-25 yes no Beginner Dance Tutorials no https://notbroken.io/videos/cathy-madeo-forward-fold-hamstring-technique/ 2026-11-01 https://i.ytimg.com/vi/kRiudRykGWg/hqdefault.jpg https://i.ytimg.com/vi/kRiudRykGWg/hqdefault.jpg How to Forward Fold to Really Stretch Tight Hamstrings Yoga teacher Cathy Madeo explains why rounding the back in a straight-legged forward fold does little for tight hamstrings, and shows how to tip the pelvis forward with bent knees, a folded blanket or a strap so the whole back of the body stretches. https://www.youtube-nocookie.com/embed/kRiudRykGWg 335 2020-12-18 yes no Cathy Madeo Yoga no https://notbroken.io/videos/cha-cha-basic-steps-egils-smagris/ 2026-11-01 https://i.ytimg.com/vi/LcL29s6Ewic/hqdefault.jpg https://i.ytimg.com/vi/LcL29s6Ewic/hqdefault.jpg Cha-Cha Basics: Time Step, Basic and a Simple Routine Latvian ballroom champion and teacher Egils Smagris and his partner teach the cha-cha time step, how to count 4-and-1, 2, 3, the basic with rock steps and the hold, then a simple routine with checks, a spot turn and an underarm turn. Short and clear for first-timers. https://www.youtube-nocookie.com/embed/LcL29s6Ewic 300 2016-04-12 yes no Egils Smagris no https://notbroken.io/videos/cha-cha-basic-steps-passion4dancing/ 2026-11-01 https://i.ytimg.com/vi/QjcWXpvA5e8/hqdefault.jpg https://i.ytimg.com/vi/QjcWXpvA5e8/hqdefault.jpg Cha Cha for Beginners: Basic in Place and Side Basic Leon and Kim teach two American-style cha cha basics, the basic in place and the side basic, for both leader and follower, then dance them to music. A classic wedding and party dance that starts with simple rock steps and triples. https://www.youtube-nocookie.com/embed/QjcWXpvA5e8 565 2017-02-02 yes no Passion4dancing no https://notbroken.io/videos/chair-pilates-seniors-lottie-murphy/ 2026-11-01 https://i.ytimg.com/vi/MLPpV9biD7U/hqdefault.jpg https://i.ytimg.com/vi/MLPpV9biD7U/hqdefault.jpg 10-Minute Gentle Chair Pilates for Seniors A seated Pilates routine for anyone who finds the floor hard: arm floats and side bends, 'bow and arrow' twists, a seated bird dog for core and thigh strength, a rolling cat stretch, a supported back bend and a chair-edge hip flexor stretch. https://www.youtube-nocookie.com/embed/MLPpV9biD7U 733 2024-03-30 yes no Lottie Murphy no https://notbroken.io/videos/chair-stretch-caroline-jordan/ 2026-11-01 https://i.ytimg.com/vi/sNRE5DDgeyw/hqdefault.jpg https://i.ytimg.com/vi/sNRE5DDgeyw/hqdefault.jpg Seated Chair Stretch for Desk Days A certified coach leads a head-to-toe stretch you can do in a chair: side bends, chest and neck stretches, a seated hip flexor lunge, figure-4, hamstring reach, knee hugs, twists and arm stretches. Good for office breaks or after a chair workout. https://www.youtube-nocookie.com/embed/sNRE5DDgeyw 749 2020-11-09 yes no Caroline Jordan no https://notbroken.io/videos/chair-yoga-balance-kierstie-payge/ 2026-11-01 https://i.ytimg.com/vi/uoP5Pr3vkPM/hqdefault.jpg https://i.ytimg.com/vi/uoP5Pr3vkPM/hqdefault.jpg 10-Minute Chair-Supported Yoga for Balance A short standing balance practice holding a chair, walker or couch: marching, heel raises, supported squats, foot walks in and out, toe taps, knee-lift holds, airplane pose and tree pose, then arm circles. Made for seniors and people with limited mobility. https://www.youtube-nocookie.com/embed/uoP5Pr3vkPM 641 2023-03-28 yes no Yoga by Kierstie Payge no https://notbroken.io/videos/chair-yoga-healthy-joints-yoga-vista/ 2026-11-01 https://i.ytimg.com/vi/7VxmBCHyFtg/hqdefault.jpg https://i.ytimg.com/vi/7VxmBCHyFtg/hqdefault.jpg Beginner Chair Yoga for Joint Mobility and Balance A certified yoga therapist leads a head-to-toe chair class: finger, wrist and shoulder mobility, seated side bends and marches, then standing work holding the chair - leg lifts for the hips and glutes, chair pose, Warrior I, goddess and simple balances. Great for older adults. https://www.youtube-nocookie.com/embed/7VxmBCHyFtg 1808 2022-02-03 yes no Yoga Vista no https://notbroken.io/videos/chair-yoga-rounded-shoulders-posture/ 2026-11-01 https://i.ytimg.com/vi/DscJ-lTUmf0/hqdefault.jpg https://i.ytimg.com/vi/DscJ-lTUmf0/hqdefault.jpg Chair Yoga for Rounded Shoulders and Posture A certified yoga teacher leads a short seated flow: shoulder rolls, seated cat-cow, elbow squeezes behind the head, an overhead reach, an elbow-across-body upper back stretch and gentle twists. Suits desk workers and anyone with limited mobility. https://www.youtube-nocookie.com/embed/DscJ-lTUmf0 544 2026-08-15 yes no Sarah Starr (HappyYogaTV) no https://notbroken.io/videos/charleston-solo-secrets-of-solo/ 2026-11-01 https://i.ytimg.com/vi/Q26yEnuqAj4/hqdefault.jpg https://i.ytimg.com/vi/Q26yEnuqAj4/hqdefault.jpg Learn the Solo Charleston: Kicks, Twist and Arms A solo jazz teacher breaks down the 1920s Charleston without a partner: the touch-step with a bounce, wider swing-style kicks, the heel twist and arms swinging against the legs. Good for any party with swing or jazz music. https://www.youtube-nocookie.com/embed/Q26yEnuqAj4 642 2020-05-24 yes no Secrets of Solo no https://notbroken.io/videos/chest-and-shoulder-opening-stretch/ 2026-11-01 https://i.ytimg.com/vi/SfxyICleU4I/hqdefault.jpg https://i.ytimg.com/vi/SfxyICleU4I/hqdefault.jpg 16-Minute Chest and Shoulder Opening Stretch Two rounds of upper-body stretches: upper-back rounding, an overhead shoulder opener with hands on a raised surface, a floor pec stretch and crab lifts, with harder versions added in the second round. Good for stiff shoulders and rounded posture. https://www.youtube-nocookie.com/embed/SfxyICleU4I 983 2020-07-09 yes no Strength Side no https://notbroken.io/videos/choosept-office-posture-reset/ 2026-11-01 https://i.ytimg.com/vi/sTv3S_3a9KA/hqdefault.jpg https://i.ytimg.com/vi/sTv3S_3a9KA/hqdefault.jpg Office Posture Reset Break from a Physical Therapist A doctor of physical therapy leads a short posture reset for desk workers: shoulder-blade squeezes, chin tucks, a body-turning neck rotation, standing side bends and twists for the mid-back, then quad and neck stretches. Repeat a few times a day. https://www.youtube-nocookie.com/embed/sTv3S_3a9KA 582 2020-06-03 yes no ChoosePT no https://notbroken.io/videos/christina-dorner-beginner-step-aerobics/ 2026-11-01 https://i.ytimg.com/vi/1aFNVtPi2m4/hqdefault.jpg https://i.ytimg.com/vi/1aFNVtPi2m4/hqdefault.jpg 15-Minute Basic Step Aerobics for Beginners A slow, easy-to-follow step class: Christina teaches the basic step, knees to the corners, triple knees, V-steps, leg backs, triple curls and kicks one at a time, then links them into a short routine with a quick stretch at the end. Good first step workout. https://www.youtube-nocookie.com/embed/1aFNVtPi2m4 1002 2021-01-21 yes no CHRISTINA DORNER no https://notbroken.io/videos/classic-line-dances-beginners/ 2026-11-01 https://i.ytimg.com/vi/uZXQuqPnp8g/hqdefault.jpg https://i.ytimg.com/vi/uZXQuqPnp8g/hqdefault.jpg Classic Line Dances for Seniors and Beginners Physical therapist Jenny McClendon teaches six line dances - Cupid Shuffle, Electric Slide, Boot Scootin' Boogie, Watermelon Crawl, Boogie Shoes and Cotton Eye Joe - each slowly, then to the music, often with her back to the camera so you can copy her. Great for joining in at parties. https://www.youtube-nocookie.com/embed/uZXQuqPnp8g 2264 2019-04-12 yes no Jenny McClendon no https://notbroken.io/videos/classical-pilates-mat-order-lesley-logan/ 2026-11-01 https://i.ytimg.com/vi/DguQkFo7Gqo/hqdefault.jpg https://i.ytimg.com/vi/DguQkFo7Gqo/hqdefault.jpg 30-Minute Classical Pilates Full Mat Sequence A full classical mat class in Joseph Pilates' original order: the hundred, roll-ups, leg circles, the ab series, saw, swan, kicks, side kicks, teaser, leg pulls, side bends and push-ups. Includes advanced moves; she says to repeat an earlier exercise in place of any you are not ready for. https://www.youtube-nocookie.com/embed/DguQkFo7Gqo 2240 2023-09-17 yes no Online Pilates Classes by Lesley Logan no https://notbroken.io/videos/cleveland-clinic-heart-strength/ 2026-11-01 https://i.ytimg.com/vi/JIXkf_i3kG0/hqdefault.jpg https://i.ytimg.com/vi/JIXkf_i3kG0/hqdefault.jpg Strength Routine From a Cardiac Rehab Exercise Physiologist A clinical exercise physiologist from a cardiac rehab department shows a resistance routine with bodyweight or light weights: squats or chair sit-to-stands, lateral raises, step-ups, curls, wall push-ups, glute bridges and seated rows. https://www.youtube-nocookie.com/embed/JIXkf_i3kG0 612 2022-12-15 yes no Cleveland Clinic no https://notbroken.io/videos/collegiate-shag-basic-footwork-steve-chanzie/ 2026-11-01 https://i.ytimg.com/vi/dUarTZW1s9M/hqdefault.jpg https://i.ytimg.com/vi/dUarTZW1s9M/hqdefault.jpg Collegiate Shag for Beginners: Basic Footwork and Positions Steve and Chanzie, swing teachers and dance champions from Los Angeles, teach the six-count collegiate shag basic (slide, scoot, quick, quick), the step-kick basic, and how to move between closed, side-by-side and open positions. The positions are best with a partner. https://www.youtube-nocookie.com/embed/dUarTZW1s9M 774 2025-10-26 yes no Summer Jamboree Dance Academy no https://notbroken.io/videos/colombian-cumbia-dance-tutorial/ 2026-11-01 https://i.ytimg.com/vi/0YxEcVcwoj8/hqdefault.jpg https://i.ytimg.com/vi/0YxEcVcwoj8/hqdefault.jpg Colombian Cumbia: Basic Step, Arms and Skirt Play Barranquilla cumbia instructor Jennifer Cabana, in a project backed by the city's culture office, teaches the women's part: the elegant sliding basic step, arm shapes, skirt holds and flowing skirt movements, then a spin. Graceful and gentle, to cumbia music. https://www.youtube-nocookie.com/embed/0YxEcVcwoj8 605 2020-07-05 yes no Jennifer Cabana no https://notbroken.io/videos/complete-core-10-min-tone-and-tighten/ 2026-11-01 https://i.ytimg.com/vi/NQxEUC3-aaE/hqdefault.jpg https://i.ytimg.com/vi/NQxEUC3-aaE/hqdefault.jpg 10-Minute Complete Core Strength Workout Ten 45-second exercises on the mat - dead bugs, planks, side planks, single-leg bridges, side-plank leg lifts, supermans and rotating planks - each with an easier version. Short enough to do most days. https://www.youtube-nocookie.com/embed/NQxEUC3-aaE 651 2023-12-28 yes no Tone and Tighten no https://notbroken.io/videos/complete-vinyasa-flow-35-min/ 2026-11-01 https://i.ytimg.com/vi/WfcMiYVsoAw/hqdefault.jpg https://i.ytimg.com/vi/WfcMiYVsoAw/hqdefault.jpg 39-Minute Complete Vinyasa Flow With Balances and Core A complete vinyasa class: seated spinal warm-up, bird-dog crunches, chair and tiptoe rises, then a lunge flow with standing splits, warriors, triangle, half moon and twists, a one-minute plank or boat hold and a short cool-down. Suits yogis comfortable with chaturanga. https://www.youtube-nocookie.com/embed/WfcMiYVsoAw 2344 2018-07-25 yes no Five Parks Yoga w/ Erin Sampson no https://notbroken.io/videos/contemporary-dance-over-60s-po-cheng-tsai/ 2026-11-01 https://i.ytimg.com/vi/zKqNqYe8J-I/hqdefault.jpg https://i.ytimg.com/vi/zKqNqYe8J-I/hqdefault.jpg Contemporary Dance Workshop for Over-60s: Floating Flowers Po-Cheng Tsai, artistic director of Taiwan's B.Dance, leads over-60s through a body-wave warm-up with breath, arm swings and pliés, then teaches a fluid combination from his piece Floating Flowers, inspired by Taiwanese water lanterns. Join in standing or seated. https://www.youtube-nocookie.com/embed/zKqNqYe8J-I 1926 2020-04-15 yes no Sadler's Wells no https://notbroken.io/videos/copperhead-road-line-dance-dirt-road/ 2026-11-01 https://i.ytimg.com/vi/Bthvi4w0dgU/hqdefault.jpg https://i.ytimg.com/vi/Bthvi4w0dgU/hqdefault.jpg Learn the Copperhead Road Line Dance Troy and Elise teach this 16-count, four-wall country party favourite in two sets of eight counts, then dance all 16 counts from the top. Short and clear, and a crowd-pleaser at weddings and parties. https://www.youtube-nocookie.com/embed/Bthvi4w0dgU 244 2020-06-15 yes no Dirt Road Dancing no https://notbroken.io/videos/core-abs-lower-back-30-min-fitness-blender/ 2026-11-01 https://i.ytimg.com/vi/Q89MwOlSuhg/hqdefault.jpg https://i.ytimg.com/vi/Q89MwOlSuhg/hqdefault.jpg 30-Minute Core Workout: Abs, Obliques and Lower Back A standing warm-up with some jumping jacks, then crunches, back extensions, side crunches, flutter crosses, plank reaches, side hip raises, windshield wipers and Russian twists, with a stretch. Easier and harder versions given. https://www.youtube-nocookie.com/embed/Q89MwOlSuhg 2025 2015-04-09 yes no FitnessBlender no https://notbroken.io/videos/cotton-eye-joe-line-dance-urban-cowboy/ 2026-11-01 https://i.ytimg.com/vi/yL5yo5tk9Vo/hqdefault.jpg https://i.ytimg.com/vi/yL5yo5tk9Vo/hqdefault.jpg Learn the Cotton Eye Joe Line Dance Kyle teaches the modern Cotton Eye Joe in two short halves (right side, then left side) and runs three rounds, with optional bounce and turns. Quick, upbeat and easy to learn for any party. https://www.youtube-nocookie.com/embed/yL5yo5tk9Vo 259 2021-11-08 yes no Urban Cowboy Line Dancing no https://notbroken.io/videos/country-two-step-basic-country-dance-x/ 2026-11-01 https://i.ytimg.com/vi/lgMy5Gn84_c/hqdefault.jpg https://i.ytimg.com/vi/lgMy5Gn84_c/hqdefault.jpg How to Two-Step: Country Two-Step Basic for Beginners Anthony and Clarissa of X Dance teach the basic of the country two-step, a partner dance: walking on quick, quick, slow, slow, the dance hold, travelling counter-clockwise around the room, and how not to step on your partner's feet. https://www.youtube-nocookie.com/embed/lgMy5Gn84_c 313 2018-05-17 yes no Country Dance X no https://notbroken.io/videos/cowboy-boogie-line-dance-howcast/ 2026-11-01 https://i.ytimg.com/vi/tSpyN4MaeLU/hqdefault.jpg https://i.ytimg.com/vi/tSpyN4MaeLU/hqdefault.jpg Cowboy Boogie Line Dance: Vines, Hitches and Hip Boogies Five-time world champion country dancer Robert Royston teaches the Cowboy Boogie, a popular line dance done to many country songs: grapevines with knee hitches, forward hitches, walks back, hip boogies and a quarter-turn hitch, then dances it to music. https://www.youtube-nocookie.com/embed/tSpyN4MaeLU 212 2011-12-01 yes no Howcast no https://notbroken.io/videos/cowboy-cha-cha-line-dance-brooke/ 2026-11-01 https://i.ytimg.com/vi/qACa25_0sy4/hqdefault.jpg https://i.ytimg.com/vi/qACa25_0sy4/hqdefault.jpg Cowboy Cha Cha Line Dance: Rock Steps, Triples and Turns Line-dance instructor Brooke of Brooke and Company teaches the Cowboy Cha Cha at a slow tempo: a rock forward and back with cha-cha triples, then half turns and a quarter turn to the next wall, before dancing it to music. It works as a line dance or with a partner. https://www.youtube-nocookie.com/embed/qACa25_0sy4 319 2012-02-19 yes no Brooke and Company no https://notbroken.io/videos/creakyjoints-hand-exercises/ 2026-11-01 https://i.ytimg.com/vi/GyCdT6hTgeA/hqdefault.jpg https://i.ytimg.com/vi/GyCdT6hTgeA/hqdefault.jpg Gentle Hand and Wrist Exercises for Arthritis A physical therapist leads a short routine of gentle fist squeezes, open-hand stretches, interlaced-hand squeezes and two wrist stretches, a gentler and a stronger one. Do it in one go or spread through the day; you choose how hard to squeeze. https://www.youtube-nocookie.com/embed/GyCdT6hTgeA 546 2020-06-26 yes no CreakyJoints no https://notbroken.io/videos/csp-six-strength-balance-exercises/ 2026-11-01 https://i.ytimg.com/vi/n8s-8KtfgFM/hqdefault.jpg https://i.ytimg.com/vi/n8s-8KtfgFM/hqdefault.jpg Six Simple Strength and Balance Exercises for Older Adults Physiotherapists demonstrate six everyday leg and balance moves to keep you steady on your feet: heel and toe raises, heel-toe stand, one-leg stand, heel-toe walking and sit-to-stand. All you need is a sturdy support. https://www.youtube-nocookie.com/embed/n8s-8KtfgFM 235 2017-09-25 yes no The Chartered Society of Physiotherapy no https://notbroken.io/videos/cuban-motion-latin-hip-action-ina-jeliazkova/ 2026-11-01 https://i.ytimg.com/vi/8IsdIr7Qgkw/hqdefault.jpg https://i.ytimg.com/vi/8IsdIr7Qgkw/hqdefault.jpg Cuban Motion for Latin Dance: Pendulum and Hip Rotation Five-time Latin ballroom world champion Ina Jeliazkova explains Cuban motion, the key hip action of Latin ballroom dancing, as two parts, the pendulum swing that comes from weight transfer and the hip rotation, then joins them and applies them to rocks, the time step and the cucaracha. https://www.youtube-nocookie.com/embed/8IsdIr7Qgkw 430 2025-02-15 yes no Ina Jeliazkova no https://notbroken.io/videos/cuban-salsa-casino-five-basics-messina-dance/ 2026-11-01 https://i.ytimg.com/vi/9Sj-ePJNlGg/hqdefault.jpg https://i.ytimg.com/vi/9Sj-ePJNlGg/hqdefault.jpg Cuban Salsa (Casino): Five Basic Steps for Beginners The teacher at Messina Dance, a Cuban casino school with weekly classes in North Carolina, teaches five casino (Cuban salsa) basics in a progression: the two-step, paso son, back rocks, back crosses and walking with pivots, then practises them all. No partner needed. https://www.youtube-nocookie.com/embed/9Sj-ePJNlGg 604 2018-09-04 yes no Messina Dance no https://notbroken.io/videos/cumbia-three-basics-dancing-with-gali/ 2026-11-01 https://i.ytimg.com/vi/RwQ_2t2cB0M/hqdefault.jpg https://i.ytimg.com/vi/RwQ_2t2cB0M/hqdefault.jpg Learn Cumbia: Three Basic Steps for Beginners, No Partner Dance teacher Gali teaches three cumbia basics you can dance alone: the open-and-close side step, a travelling side step with a light touch, and the cross-back step, dancing each to cumbia music before a final practice of all three. https://www.youtube-nocookie.com/embed/RwQ_2t2cB0M 592 2026-05-17 yes no Dancing with Gali no https://notbroken.io/videos/daily-full-body-joint-mobility/ 2026-11-01 https://i.ytimg.com/vi/4kXCxpomK5c/hqdefault.jpg https://i.ytimg.com/vi/4kXCxpomK5c/hqdefault.jpg 23-Minute Daily Full-Body Joint Mobility A floor-based joint routine using 10 pulses and a 10-second hold per move: wrist and elbow prep, neck and shoulder-blade work on all fours, spinal circles, pelvic tilts, frog stretch, side bends, cobra, lunge rotations, a kneeling hamstring stretch, a deep squat and a three-point bridge. https://www.youtube-nocookie.com/embed/4kXCxpomK5c 1469 2020-04-05 yes no GMB Fitness (Praxis) no https://notbroken.io/videos/daily-mobility-stretch-citizen-athletics/ 2026-11-01 https://i.ytimg.com/vi/yDXBRssBpVo/hqdefault.jpg https://i.ytimg.com/vi/yDXBRssBpVo/hqdefault.jpg Full-Body Mobility and Stretch Flow A clinician leads 12 floor and standing drills, 30 seconds each: kneeling rock-backs, thread the needle, side child's pose, butterfly twist, 90/90, down dog, couch-style hip stretch, squat-to-stand and Cossack squats. For a morning wake-up or warm-up. https://www.youtube-nocookie.com/embed/yDXBRssBpVo 813 2020-04-27 yes no Citizen Athletics no https://notbroken.io/videos/dance-dojo-salsa-shines-beginner/ 2026-11-01 https://i.ytimg.com/vi/LLTLnK69Iig/hqdefault.jpg https://i.ytimg.com/vi/LLTLnK69Iig/hqdefault.jpg 9-Minute Beginner Salsa Shines Practice Salsa teacher Robin Campbell leads solo footwork to two songs, slow then faster: front, back and side basics, turns, cross-body walks, Suzie Qs, step-touches and hook steps. Good practice for new salsa dancers, no partner needed. https://www.youtube-nocookie.com/embed/LLTLnK69Iig 566 2025-02-16 yes no Dance Dojo no https://notbroken.io/videos/dance-for-parkinsons-movement-music-lincoln/ 2026-11-01 https://i.ytimg.com/vi/b8j-Znrj4z0/hqdefault.jpg https://i.ytimg.com/vi/b8j-Znrj4z0/hqdefault.jpg Seated Dance for Parkinson's and Seniors: Five Short Dances Ruth, a Dance for PD-method teacher, leads seniors and people with Parkinson's through five seated dances: eye-hand coordination, a sun salutation, circle and press, a Spanish foot habanera and a sailor dance from Purcell's Dido and Aeneas. If you have Parkinson's, check with your doctor first. https://www.youtube-nocookie.com/embed/b8j-Znrj4z0 1648 2016-11-17 yes no LNKTV City - Lincoln Nebraska no https://notbroken.io/videos/dance-for-pd-3rd-law-seated-class/ 2026-11-01 https://i.ytimg.com/vi/U46YeLLqftQ/hqdefault.jpg https://i.ytimg.com/vi/U46YeLLqftQ/hqdefault.jpg Seated Dance for PD Class: Salsa Feet and Flamenco Hands Dance for PD instructor Lisa Johnston of 3rd Law Dance/Theater leads a seated class for people with Parkinson's: an autumn warm-up, a painting-inspired arm dance, salsa feet with arm circles, an Addams Family snap-and-walk dance and flamenco hands in a pretend kitchen. Check with your doctor first. https://www.youtube-nocookie.com/embed/U46YeLLqftQ 1677 2023-04-14 yes no Davis Phinney Foundation for Parkinson's no https://notbroken.io/videos/dance-for-pd-david-leventhal-tango-west-side-story/ 2026-11-01 https://i.ytimg.com/vi/ubVzIvHDFmw/hqdefault.jpg https://i.ytimg.com/vi/ubVzIvHDFmw/hqdefault.jpg Dance for PD Mini-Lesson: Seated Tango and West Side Story Dance for PD co-founder David Leventhal, a former Mark Morris Dance Group dancer, talks about the programme for 7 minutes, then teaches seated tango steps, a call-and-response dance and a West Side Story number, seated or standing. If you have Parkinson's, check with your doctor first. https://www.youtube-nocookie.com/embed/ubVzIvHDFmw 1348 2022-11-16 yes no Davis Phinney Foundation for Parkinson's no https://notbroken.io/videos/dance-for-pd-taster-class/ 2026-11-01 https://i.ytimg.com/vi/KUqctplREI4/hqdefault.jpg https://notbroken.io/videos/dance-through-the-decades-60s-2000s/ 2026-11-01 https://i.ytimg.com/vi/bh9tr4mRpBo/hqdefault.jpg https://i.ytimg.com/vi/bh9tr4mRpBo/hqdefault.jpg 21-Minute Dance Through the Decades: 60s to 2000s Gina B takes you from a 60s warm-up through a 70s cha-cha, Prince in the 80s and Boom! Shake the Room in the 90s to a 2000s finale, calling each step as she dances. She offers lower and higher impact options in the party-style studio. https://www.youtube-nocookie.com/embed/bh9tr4mRpBo 1233 2024-09-25 yes no Up to the BEat Fit no https://notbroken.io/videos/dancehall-moves-beginners-lord-hec/ 2026-11-01 https://i.ytimg.com/vi/uXq5kU_D_SE/hqdefault.jpg https://i.ytimg.com/vi/uXq5kU_D_SE/hqdefault.jpg Seven Classic Dancehall Moves: Nuh Linga, Bogle and More Dance teacher Lord Hec breaks down seven dancehall moves one at a time, including the nuh linga, fling, bogle and heel and toe, showing how hips, arms and changes of level give each simple step its flavour. Good for anyone new to dancehall. https://www.youtube-nocookie.com/embed/uXq5kU_D_SE 922 2023-09-13 yes no Lord Hec no https://notbroken.io/videos/dancer-calves-5/ 2026-11-01 https://i.ytimg.com/vi/-tJSMx4n6-g/hqdefault.jpg https://i.ytimg.com/vi/-tJSMx4n6-g/hqdefault.jpg Ballet-Inspired Calf Workout, No Equipment Ballet-inspired calf raises in parallel, first and second position, with pliés, single-leg rises and a final hold. No jumping and no kit; keep a wall, counter or chair nearby for balance. https://www.youtube-nocookie.com/embed/-tJSMx4n6-g 443 2022-04-21 yes no MadFit no https://notbroken.io/videos/dancewithdeepti-bollywood-60-plus/ 2026-11-01 https://i.ytimg.com/vi/GrkjmqqoJYo/hqdefault.jpg https://i.ytimg.com/vi/GrkjmqqoJYo/hqdefault.jpg 60+ Bollywood Dance Workout to Old Hindi Songs A Bollywood dance workout for people 60 and over, set to old Hindi film songs: about 15 minutes standing, then about 10 seated, with simple arm, waist-twist and step patterns. Made for beginners and non-dancers. https://www.youtube-nocookie.com/embed/GrkjmqqoJYo 1698 2020-12-20 yes no DanceWithDeepti no https://notbroken.io/videos/dansique-ballet-hiit-8/ 2026-11-01 https://i.ytimg.com/vi/CqVqXG-mqZ4/hqdefault.jpg https://i.ytimg.com/vi/CqVqXG-mqZ4/hqdefault.jpg 8-Minute Ballet-Based HIIT Workout Eight standing ballet moves for 45 seconds each with short rests: plié with side bend, relevés with little jumps, curtsy lunges, front kicks, attitude lifts and balances. Jumps can be swapped for steps; warm up first. https://www.youtube-nocookie.com/embed/CqVqXG-mqZ4 511 2017-11-16 yes no Desiree no https://notbroken.io/videos/dartmouth-standing-strength-balance-older-adults/ 2026-11-01 https://i.ytimg.com/vi/mQLzNf8VOIc/hqdefault.jpg https://i.ytimg.com/vi/mQLzNf8VOIc/hqdefault.jpg Standing Strength and Balance Exercises for Older Adults A hospital physical-therapy session for older adults who can stand with minimal support: sit-to-stands, side leg lifts, band hip extensions and back rows, toe and heel raises, then one-leg and heel-to-toe balance holds and calf and hamstring stretches. https://www.youtube-nocookie.com/embed/mQLzNf8VOIc 976 2012-08-13 yes no Dartmouth Health no https://notbroken.io/videos/dead-bug-technique/ 2026-11-01 https://i.ytimg.com/vi/0XVbn86Btj0/hqdefault.jpg https://i.ytimg.com/vi/0XVbn86Btj0/hqdefault.jpg Dead Bug: Brace With a Neutral Spine A physical therapist explains why he doesn't cue flattening the back in the dead bug, then teaches it with a hand under the low back, building from leg-only moves to loaded versions. https://www.youtube-nocookie.com/embed/0XVbn86Btj0 518 2022-02-10 yes no Squat University no https://notbroken.io/videos/deadlift-five-step-setup/ 2026-11-01 https://i.ytimg.com/vi/wYREQkVtvEc/hqdefault.jpg https://i.ytimg.com/vi/wYREQkVtvEc/hqdefault.jpg How to Deadlift: The Five-Step Setup A strength coach teaches the Starting Strength five-step barbell deadlift setup so you start every rep in the same balanced position, whatever your build. https://www.youtube-nocookie.com/embed/wYREQkVtvEc 482 2017-03-09 yes no Alan Thrall (Untamed Strength) no https://notbroken.io/videos/deep-core-pilates-courtney-watts/ 2026-11-01 https://i.ytimg.com/vi/FE2qri37Zac/hqdefault.jpg https://i.ytimg.com/vi/FE2qri37Zac/hqdefault.jpg 19-Minute Deep Core Pilates Workout, No Equipment A certified personal trainer who specialises in Pilates leads a quick core class: dead bugs, knee sways, reverse curls, the hundred, bridges, forearm leg circles, planks with knee taps and knee drives, then kneeling side bends and a short stretch. Handy for a busy day. https://www.youtube-nocookie.com/embed/FE2qri37Zac 1155 2026-07-20 yes no Courtney Watts no https://notbroken.io/videos/deep-core-strengthening-level-1-nhs/ 2026-11-01 https://i.ytimg.com/vi/pFK0xXEnv6s/hqdefault.jpg https://i.ytimg.com/vi/pFK0xXEnv6s/hqdefault.jpg Deep Core Strengthening for Beginners: Level 1 (NHS Physios) The women's and men's health physiotherapy team at an NHS hospital shows how to switch on the deep tummy muscles, then five beginner moves: knee fall-outs, heel slides, a rolling shoulder bridge, clams and arm lifts on all fours. Useful when rebuilding core strength, including after pregnancy. https://www.youtube-nocookie.com/embed/pFK0xXEnv6s 411 2021-06-18 yes no ouhnhs no https://notbroken.io/videos/deep-neck-flexor-progression/ 2026-11-01 https://i.ytimg.com/vi/kH0m7GefRV8/hqdefault.jpg https://i.ytimg.com/vi/kH0m7GefRV8/hqdefault.jpg Deep Neck Flexor Training: Basics and Progressions A physiotherapist teaches the lying chin tuck on a rolled towel to switch on the deep muscles at the front of the neck, then progresses to holding it while turning the head and while raising the arms. https://www.youtube-nocookie.com/embed/kH0m7GefRV8 320 2020-05-06 yes no Northwest Physiotherapy Group no https://notbroken.io/videos/desk-posture-exercises-physical-therapist/ 2026-11-01 https://i.ytimg.com/vi/oBlpW40mvGA/hqdefault.jpg https://i.ytimg.com/vi/oBlpW40mvGA/hqdefault.jpg Seated Desk Posture Exercises from a Physical Therapist A physical therapist takes you through neck and shoulder-blade stretches, seated open books, side bends, spinal twists, and glute and hamstring stretches, all in your work chair. A good break for anyone who sits at a desk. https://www.youtube-nocookie.com/embed/oBlpW40mvGA 557 2023-04-10 yes no Well+Good no https://notbroken.io/videos/devi-daly-15-minute-daily-fascia-stretch/ 2026-11-01 https://i.ytimg.com/vi/tCis4okIL2s/hqdefault.jpg https://i.ytimg.com/vi/tCis4okIL2s/hqdefault.jpg 15-Minute Daily Fascia Stretch Routine A calm whole-body floor stretch routine framed around fascia, holding each stretch for about 43 seconds with slow breathing. Suits beginners and anyone wanting a short daily stretch. https://www.youtube-nocookie.com/embed/tCis4okIL2s 1019 2025-12-27 yes no Devi Daly Yoga no https://notbroken.io/videos/diamond-push-up-progression/ 2026-11-01 https://i.ytimg.com/vi/kGhDnFwMY3E/hqdefault.jpg https://i.ytimg.com/vi/kGhDnFwMY3E/hqdefault.jpg Diamond Push-Ups: Form and Progression Shows how to move from standard push-ups to close push-ups to diamond push-ups, and how hand position keeps the elbows tucked so the triceps do more of the work. For people who can already do a few push-ups. https://www.youtube-nocookie.com/embed/kGhDnFwMY3E 199 2018-10-16 yes no Minus The Gym no https://notbroken.io/videos/dice-game-workout-active-stonnington/ 2026-11-01 https://i.ytimg.com/vi/lncbcSz2Nrw/hqdefault.jpg https://i.ytimg.com/vi/lncbcSz2Nrw/hqdefault.jpg Roll the Dice Workout Game for Families Claire from a council leisure programme rolls four dice (silly moves, two exercise dice, yoga) and everyone does what lands: one-leg stands, a dance break, push-ups, jump squats, side planks, then yoga. She suggests moves for a homemade dice. https://www.youtube-nocookie.com/embed/lncbcSz2Nrw 559 2022-06-30 yes no Active Stonnington no https://notbroken.io/videos/disco-rebounder-workout-15-minutes/ 2026-11-01 https://i.ytimg.com/vi/Up4PyObmK24/hqdefault.jpg https://i.ytimg.com/vi/Up4PyObmK24/hqdefault.jpg 15-Minute Disco Rebounder Workout (Mini Trampoline) A talk-free bounce session to Disco Inferno, Rock the Boat, You Make Me Feel Like Dancin' and Le Freak. Each move appears as an on-screen label, and a couple of dogs wander (and nap) through the frame. Low impact, all levels; needs a rebounder. https://www.youtube-nocookie.com/embed/Up4PyObmK24 881 2025-05-11 yes no Jump&Jacked no https://notbroken.io/videos/disney-channel-hits-low-impact-dance/ 2026-11-01 https://i.ytimg.com/vi/CPJP1GcJ_Sg/hqdefault.jpg https://i.ytimg.com/vi/CPJP1GcJ_Sg/hqdefault.jpg 20-Minute 2000s Disney Channel Hits Dance Workout Emily teaches just two simple moves per song, then alternates them to five Disney Channel pop hits after a short warm-up. It is low impact with optional jumps, and her rule is to fake it till you make it. https://www.youtube-nocookie.com/embed/CPJP1GcJ_Sg 1170 2025-12-08 yes no emkfit no https://notbroken.io/videos/disney-dance-workout-part-1/ 2026-11-01 https://i.ytimg.com/vi/-BvagMy85bI/hqdefault.jpg https://i.ytimg.com/vi/-BvagMy85bI/hqdefault.jpg 9-Minute Disney Dance Workout: You're Welcome and More A quick Disney sing-along dance to You're Welcome, Friend Like Me and I'll Make a Man Out of You, with big arm swings, squats and lunges led by one instructor. Easy moves, a lot of fun, and short enough to squeeze in anywhere. https://www.youtube-nocookie.com/embed/-BvagMy85bI 531 2020-04-28 yes no Kyra Pro no https://notbroken.io/videos/disney-kids-dance-workout/ 2026-11-01 https://i.ytimg.com/vi/ida5qW0CFh0/hqdefault.jpg https://i.ytimg.com/vi/ida5qW0CFh0/hqdefault.jpg Disney Kids Dance Workout Jo dances with two young girls to songs from The Lion King, Moana and Toy Story, with a countdown and 'up next' preview for each move. A short, playful dance break for kids and parents to do together. https://www.youtube-nocookie.com/embed/ida5qW0CFh0 497 2023-03-22 yes no growwithjo no https://notbroken.io/videos/dnb-beginner-ballet-barre-class/ 2026-11-01 https://i.ytimg.com/vi/Gkwr5L7FX1E/hqdefault.jpg https://i.ytimg.com/vi/Gkwr5L7FX1E/hqdefault.jpg Beginner Ballet Barre Class with Dutch National Ballet Dario Elia, a former Dutch National Ballet dancer who teaches at its academy, leads a full beginner barre with live piano: a foot warm-up, pliés, tendus, jetés, rond de jambe, fondus, frappés, an adagio and grand battements. Paced like a real studio class. https://www.youtube-nocookie.com/embed/Gkwr5L7FX1E 2677 2022-11-02 yes no Nationale Opera & Ballet no https://notbroken.io/videos/dnb-beginner-ballet-centre-class/ 2026-11-01 https://i.ytimg.com/vi/54dqiWVADZU/hqdefault.jpg https://i.ytimg.com/vi/54dqiWVADZU/hqdefault.jpg Beginner Ballet Centre Class: Pirouettes and Small Jumps Simona Ferrazza, a former Dutch National Ballet dancer now teaching at its academy, leads a beginner centre class with live piano: balances, an adage, a simple pirouette, grand battements, then sautés, assemblés and jetés. Best after some barre work. https://www.youtube-nocookie.com/embed/54dqiWVADZU 1278 2022-11-30 yes no Nationale Opera & Ballet no https://notbroken.io/videos/doc-jun-reyes-ten-minute-indoor-walk-for-seniors/ 2026-11-01 https://i.ytimg.com/vi/03LgdaseRq0/hqdefault.jpg https://i.ytimg.com/vi/03LgdaseRq0/hqdefault.jpg 10-Minute Indoor Walking Workout for Seniors A compact standing walk-in-place session for seniors led by a physical therapist: marching, toaster kicks, side punches, rowing steps, walking forward and back, and side skaters. Repeat the set to make it longer. https://www.youtube-nocookie.com/embed/03LgdaseRq0 644 2023-08-11 yes no Doc Jun Reyes no https://notbroken.io/videos/doug-weiss-walk-to-prevent-falls/ 2026-11-01 https://i.ytimg.com/vi/pVWdLQh0IVM/hqdefault.jpg https://i.ytimg.com/vi/pVWdLQh0IVM/hqdefault.jpg How to Walk to Reduce Your Risk of Falls A physical therapist explains what steady walking looks like and three habits that raise fall risk: shuffling, poor weight shift and a wide stance. He also talks about canes and walkers, then shows three drills: stepping on and off a foam mat, single-leg stands and heel-to-toe walking. https://www.youtube-nocookie.com/embed/pVWdLQh0IVM 809 2026-05-24 yes no Balance Builders by Doug Weiss no https://notbroken.io/videos/dr-candy-full-body-band-workout-over-65/ 2026-11-01 https://i.ytimg.com/vi/6tBHmqPSfXA/hqdefault.jpg https://i.ytimg.com/vi/6tBHmqPSfXA/hqdefault.jpg Full-Body Resistance Band Exercises for Over-65s A physical therapist shows how to work the whole body with simple bands for over-65s, no anchor needed: calf raises, hip hinges, squats, wall push-ups, presses, rows, curls and shoulder work, with advice on picking the right resistance. https://www.youtube-nocookie.com/embed/6tBHmqPSfXA 983 2025-08-02 yes no Dr. Dave Candy - Physical Therapist no https://notbroken.io/videos/dr-furlan-bolero-dance-routine/ 2026-11-01 https://i.ytimg.com/vi/4LukJ-HKVDU/hqdefault.jpg https://i.ytimg.com/vi/4LukJ-HKVDU/hqdefault.jpg Slow Bolero Dance Routine with Dr. Furlan Dr. Furlan, a Toronto rehabilitation physician, shows a slow 32-step bolero in four groups of eight steps (forward, point, back, turn) with the steps on screen, then dances it through to the music. For people with arthritis or chronic pain; skip the turns if dizzy. https://www.youtube-nocookie.com/embed/4LukJ-HKVDU 737 2020-12-03 yes no Dr. Andrea Furlan no https://notbroken.io/videos/dr-furlan-chair-dance-brazilian-music/ 2026-11-01 https://i.ytimg.com/vi/N7i16ZRRcjs/hqdefault.jpg https://i.ytimg.com/vi/N7i16ZRRcjs/hqdefault.jpg Seated Chair Dance Workout with Dr. Furlan Ten lively instrumental tracks (samba, forró, reggae, foxtrot and more) danced entirely seated, led by a Toronto rehabilitation physician: arm and leg rolls, shoulder holds, side bends and neck moves, with smaller or slower options. Suits anyone worried about balance. https://www.youtube-nocookie.com/embed/N7i16ZRRcjs 2542 2025-09-14 yes no Dr. Andrea Furlan no https://notbroken.io/videos/dr-furlan-ten-minute-chair-routine-seniors/ 2026-11-01 https://i.ytimg.com/vi/zcok_TrmZOM/hqdefault.jpg https://i.ytimg.com/vi/zcok_TrmZOM/hqdefault.jpg 10-Minute Seated Chair Routine for Seniors A physician-led seated circuit for seniors with no equipment: marching, reaches, kicks, arm circles, side bends, rowing, leg lifts, neck movements, heel-and-toe raises, hip openers and a few sit-to-stands. https://www.youtube-nocookie.com/embed/zcok_TrmZOM 711 2024-02-04 yes no Dr. Andrea Furlan no https://notbroken.io/videos/dr-jenny-ochoa-hip-rotation-mobility/ 2026-11-01 https://i.ytimg.com/vi/kbva1w1f4io/hqdefault.jpg https://i.ytimg.com/vi/kbva1w1f4io/hqdefault.jpg 16-Minute Hip Rotation Mobility Routine with a Bench and Band Physical therapist Dr. Jenny Ochoa leads a hip rotation session: kneeling lunge openers with a pelvic tuck, hands-and-knees hip circles, a pigeon stretch on a bench or bed, 90/90 switches with reaches, and seated inward-rotation drills with a block between the knees, then with a loop band. https://www.youtube-nocookie.com/embed/kbva1w1f4io 953 2025-06-17 yes no Dr. Jenny Ochoa no https://notbroken.io/videos/dumbbell-arms-10-min-nourishmovelove/ 2026-11-01 https://i.ytimg.com/vi/_vlKWz8RKqs/hqdefault.jpg https://i.ytimg.com/vi/_vlKWz8RKqs/hqdefault.jpg 10-Minute Dumbbell Arms: Shoulders, Biceps and Triceps Eight standing dumbbell moves done twice - curl-and-press combos, push presses, kickbacks, 1.5-rep curls, punches and overhead extensions. A quick arm finisher; do a warm-up first. https://www.youtube-nocookie.com/embed/_vlKWz8RKqs 636 2021-08-03 yes no nourishmovelove no https://notbroken.io/videos/dumbbell-back-workout-hasfit/ 2026-11-01 https://i.ytimg.com/vi/og3M0aP-xC8/hqdefault.jpg https://i.ytimg.com/vi/og3M0aP-xC8/hqdefault.jpg 30-Minute Dumbbell Back Workout A coached warm-up, then supersets of supported rows, external rotations, slow shrugs, reverse flys, RDL-to-hang-cleans, bent-over trap raises, elbows-out rows and prone swimmers, ending with stretches. Any sturdy chair, step or box works as the bench. https://www.youtube-nocookie.com/embed/og3M0aP-xC8 2155 2024-02-14 yes no HASfit no https://notbroken.io/videos/dumbbell-biceps-forearm-10/ 2026-11-01 https://i.ytimg.com/vi/JyV7mUFSpXs/hqdefault.jpg https://i.ytimg.com/vi/JyV7mUFSpXs/hqdefault.jpg 10-Minute Light Dumbbell Biceps and Forearm Workout Ten curl variations in 30-second rounds with 30-second rests, mixing standard, hammer, reverse and wrist curls with a light pair of dumbbells. A quick arm and grip session for home or gym. https://www.youtube-nocookie.com/embed/JyV7mUFSpXs 658 2021-07-10 yes no Midas Movement no https://notbroken.io/videos/dumbbell-chest-biceps-20-bench-optional/ 2026-11-01 https://i.ytimg.com/vi/xT84fqPlIds/hqdefault.jpg https://i.ytimg.com/vi/xT84fqPlIds/hqdefault.jpg 20-Minute Dumbbell Chest and Biceps Workout, Bench Optional A short shoulder warm-up, then three rounds pairing incline and flat presses (or floor presses) and chest flys with biceps and hammer curls, using a heavy and a light pair of dumbbells. Options are shown with and without a bench. https://www.youtube-nocookie.com/embed/xT84fqPlIds 1168 2025-01-20 yes no Tom Peto Training no https://notbroken.io/videos/dumbbell-chest-shoulders-15/ 2026-11-01 https://i.ytimg.com/vi/c0XQs9aMWrA/hqdefault.jpg https://i.ytimg.com/vi/c0XQs9aMWrA/hqdefault.jpg Dumbbell Chest, Shoulders and Triceps Workout A timed follow-along of floor chest presses, flyes, shoulder and Arnold presses, close-grip presses and push-ups, in 40/20 sets then 20/20 supersets. Suits people with some lifting experience. https://www.youtube-nocookie.com/embed/c0XQs9aMWrA 1097 2020-12-23 yes no Caroline Girvan no https://notbroken.io/videos/dumbbell-leg-day-sydney-cummings/ 2026-11-01 https://i.ytimg.com/vi/VKweAFolBxM/hqdefault.jpg https://i.ytimg.com/vi/VKweAFolBxM/hqdefault.jpg 30-Minute Dumbbell Leg Day for All Levels A short warm-up, then supersets of goblet squats and squat jumps, staggered-stance RDLs, staggered squats and lunge cleans, step-ups, glute bridges with band abductions, and sumo deadlifts with squat holds. Jumps have low-impact swaps. https://www.youtube-nocookie.com/embed/VKweAFolBxM 2060 2025-09-01 yes no Sydney Cummings Houdyshell no https://notbroken.io/videos/dumbbell-pull-back-biceps-20/ 2026-11-01 https://i.ytimg.com/vi/GIm4KaQCP-Y/hqdefault.jpg https://i.ytimg.com/vi/GIm4KaQCP-Y/hqdefault.jpg 24-Minute Dumbbell Pull Workout: Back and Biceps A heavy upper-body pull day: single-arm rows with a pause at the top, floor pullovers, biceps curls, reverse-grip rows with a slow lower and hammer curls, three rounds after a light warm-up. Pairs well with a push day. https://www.youtube-nocookie.com/embed/GIm4KaQCP-Y 1433 2024-04-03 yes no Kaleigh Cohen Strength no https://notbroken.io/videos/dumbbell-pump-class-45-full-body/ 2026-11-01 https://i.ytimg.com/vi/hcZkRb0vybw/hqdefault.jpg https://i.ytimg.com/vi/hcZkRb0vybw/hqdefault.jpg 45-Minute Full-Body Dumbbell Pump Class with Tempo Work A pump-style class to the beat of the music from a Nuffield Health instructor: warm-up, squats and lunges, floor chest press, push-ups and renegade rows, then bridges, sumo deadlifts and snatches, crunches and a stretch. Suits regular exercisers. https://www.youtube-nocookie.com/embed/hcZkRb0vybw 2735 2024-07-31 yes no Nuffield Health no https://notbroken.io/videos/dumbbell-push-chest-shoulders-triceps-20/ 2026-11-01 https://i.ytimg.com/vi/13Kp0kfr54Q/hqdefault.jpg https://i.ytimg.com/vi/13Kp0kfr54Q/hqdefault.jpg 24-Minute Dumbbell Push Workout: Chest, Shoulders and Triceps A heavy upper-body push day: floor chest press with a half-way pause, skull crushers, chest flys, slow-lowering shoulder press, overhead triceps extensions and Arnold press, after a light-weight warm-up. Suits lifters ready to go heavier. https://www.youtube-nocookie.com/embed/13Kp0kfr54Q 1439 2024-04-02 yes no Kaleigh Cohen Strength no https://notbroken.io/videos/dumbbell-romanian-deadlift-hamstrings-15/ 2026-11-01 https://i.ytimg.com/vi/N9_11gKQGqM/hqdefault.jpg https://i.ytimg.com/vi/N9_11gKQGqM/hqdefault.jpg 20-Minute Dumbbell Romanian Deadlift Workout for Hamstrings A 15-minute block of Romanian deadlift variations (paused, full-range, one-and-a-half, pulses and staggered), 40 seconds on and 20 off, after a short spoken technique talk. Suits people who already know the hip hinge; warm up for five minutes first. https://www.youtube-nocookie.com/embed/N9_11gKQGqM 1202 2021-03-25 yes no Caroline Girvan no https://notbroken.io/videos/dylan-werner-myofascial-hip-mobility/ 2026-11-01 https://i.ytimg.com/vi/B8dTpuT_LBs/hqdefault.jpg https://i.ytimg.com/vi/B8dTpuT_LBs/hqdefault.jpg Myofascial Integrated Stretching for Hip Mobility A hip-mobility class from Dylan Werner: joint circles and a brief gentle-hop warm-up, then lizard, half splits, wide-leg and rotation work with some bouncing, framed as myofascial stretching. Have a block and knee pad. For people with some yoga experience. https://www.youtube-nocookie.com/embed/B8dTpuT_LBs 1932 2025-12-12 yes no Liforme no https://notbroken.io/videos/east-cheshire-cardiac-rehab-home-circuit/ 2026-11-01 https://i.ytimg.com/vi/1iyBNlXA4vM/hqdefault.jpg https://i.ytimg.com/vi/1iyBNlXA4vM/hqdefault.jpg Home Cardiac Rehab Circuit (East Cheshire NHS Trust) Made for people in cardiac rehab: a short warm-up with leg stretches, nine gentle exercises (sit-to-stands, step-ups, tins as weights, wall press-ups) with marching between, and a walking cool-down. Aim to feel slightly puffed, not very breathless; follow your own rehab team's advice. https://www.youtube-nocookie.com/embed/1iyBNlXA4vM 1367 2015-01-06 yes no East Cheshire NHS Trust no https://notbroken.io/videos/east-coast-swing-basic-two-turns-country-dance-x/ 2026-11-01 https://i.ytimg.com/vi/jkI-b5qrgis/hqdefault.jpg https://i.ytimg.com/vi/jkI-b5qrgis/hqdefault.jpg East Coast Swing for Beginners: Basic Step and Two Turns Anthony and Rose Lewis of X Dance teach the East Coast swing basic (triple step, triple step, rock step), the right and left turns, and a simple way to see every pattern as three two-beat sections. A swing dance for weddings and most music. Best with a partner. https://www.youtube-nocookie.com/embed/jkI-b5qrgis 754 2019-07-20 yes no Country Dance X no https://notbroken.io/videos/easy-bollywood-steps-from-one-footwork/ 2026-11-01 https://i.ytimg.com/vi/2kgTZ2npQQI/hqdefault.jpg https://i.ytimg.com/vi/2kgTZ2npQQI/hqdefault.jpg Easy Bollywood Steps: Five Moves from One Footwork A Bollywood teacher turns one simple swinging footwork into five easy steps (forward, side, cross-back, a version with small jumps and a one-leg balance), each with graceful hand movements, then shows them all to a song. https://www.youtube-nocookie.com/embed/2kgTZ2npQQI 1063 2021-08-06 yes no Tanvi Karekar no https://notbroken.io/videos/easy-irish-jig-step-costello/ 2026-11-01 https://i.ytimg.com/vi/595AKDailds/hqdefault.jpg https://i.ytimg.com/vi/595AKDailds/hqdefault.jpg Learn an Easy Irish Jig Step: Sidestep, Sink and Rise and Grind Casey Costello, a certified Irish dance teacher (TCRG) at Costello Irish Dance School in Montreal, teaches three moves, the sidestep, sink and grind and rise and grind, then joins them into one light jig step danced to music. A quick, fun first Irish dance lesson. https://www.youtube-nocookie.com/embed/595AKDailds 277 2020-02-18 yes no Irish Dancing Magazine no https://notbroken.io/videos/easy-line-dance-workout-seniors/ 2026-11-01 https://i.ytimg.com/vi/9UtQkf4-Gx4/hqdefault.jpg https://i.ytimg.com/vi/9UtQkf4-Gx4/hqdefault.jpg Easy Line Dance Workout for Seniors and Beginners April and her mum teach simplified versions of the Cupid Shuffle, the Wobble and Jerusalema step by step, after a marching warm-up, and finish with a short stretch. Gentle practice for coordination and balance; ideal for seniors. https://www.youtube-nocookie.com/embed/9UtQkf4-Gx4 837 2021-05-04 yes no Yes2Next no https://notbroken.io/videos/elbow-openers-upper-back-posture/ 2026-11-01 https://i.ytimg.com/vi/U1Ysy66f_-o/hqdefault.jpg https://i.ytimg.com/vi/U1Ysy66f_-o/hqdefault.jpg Elbow Openers: A Simple Upper-Back Posture Move A physical therapist teaches elbow openers: hands behind the head, elbows swing out and back to work the muscles between the shoulder blades, with a correction for low-back arching and a harder hinged version. https://www.youtube-nocookie.com/embed/U1Ysy66f_-o 240 2026-10-12 yes no Dr. Josh, PT no https://notbroken.io/videos/electric-slide-line-dance-coral/ 2026-11-01 https://i.ytimg.com/vi/Y-1sHRgy22Q/hqdefault.jpg https://i.ytimg.com/vi/Y-1sHRgy22Q/hqdefault.jpg Learn the Electric Slide Line Dance, Step by Step Coral builds the Electric Slide in small pieces (grapevines, back steps, rocks, then the quarter turn), walks through all four walls and tells you it is as easy as line dancing gets. A perfect first party dance. https://www.youtube-nocookie.com/embed/Y-1sHRgy22Q 490 2026-02-22 yes no Line Dance with Coral no https://notbroken.io/videos/elton-john-rebounder-workout-low-or-high/ 2026-11-01 https://i.ytimg.com/vi/WS0O5vvCHAw/hqdefault.jpg https://i.ytimg.com/vi/WS0O5vvCHAw/hqdefault.jpg 18-Minute Elton John Mini-Trampoline Cardio Nikki bounces through four Elton John hits on a mini trampoline in an every-minute format: from the 30-second mark you choose to step up the intensity or stay low. Beginner-friendly and good singalong music. Needs a rebounder. https://www.youtube-nocookie.com/embed/WS0O5vvCHAw 1080 2025-05-16 yes no Earth & Owl no https://notbroken.io/videos/enb-beginner-ballet-barre-class/ 2026-11-01 https://i.ytimg.com/vi/YwFhzTMradE/hqdefault.jpg https://i.ytimg.com/vi/YwFhzTMradE/hqdefault.jpg Beginner Ballet Barre Class with English National Ballet Sarah Golightly, who teaches English National Ballet's adult beginners and improvers, leads a home barre: a marching warm-up and stretches, then pliés, tendus, rond de jambe, fondus, frappés, adage and grand battements, with clear posture tips. https://www.youtube-nocookie.com/embed/YwFhzTMradE 2676 2020-04-03 yes no English National Ballet no https://notbroken.io/videos/enb-dance-for-parkinsons-1/ 2026-11-01 https://i.ytimg.com/vi/yxJXMcscpdk/hqdefault.jpg https://i.ytimg.com/vi/yxJXMcscpdk/hqdefault.jpg Gentle Seated Ballet Class: Dance for Parkinson's An English National Ballet dance artist leads a mostly seated class with live piano: breathing, spine rolls, arm and back stretches, ballet arm positions, rhythmic footwork, then optional standing pliés and rises at the chair. If you have Parkinson's, check with your doctor first. https://www.youtube-nocookie.com/embed/yxJXMcscpdk 1994 2020-04-09 yes no English National Ballet no https://notbroken.io/videos/encanto-family-dance-workout/ 2026-11-01 https://i.ytimg.com/vi/d6iKiQUYvmk/hqdefault.jpg https://i.ytimg.com/vi/d6iKiQUYvmk/hqdefault.jpg Encanto Family Dance Workout A music-cued dance party to songs from Disney's Encanto, with a timer and a preview of the next move on screen; light hand weights are used for one song. Fun to do with kids or grandkids, or on your own. https://www.youtube-nocookie.com/embed/d6iKiQUYvmk 863 2022-02-03 yes no growwithjo no https://notbroken.io/videos/engage-core-three-steps/ 2026-11-01 https://i.ytimg.com/vi/NsH5-qa3Mik/hqdefault.jpg https://i.ytimg.com/vi/NsH5-qa3Mik/hqdefault.jpg How to Engage Your Deep Core in 3 Steps A physiotherapist teaches seated posture, rib-cage breathing and a gentle lower-tummy draw-in to switch on the deep core muscles. A calm starting point for anyone new to core work. https://www.youtube-nocookie.com/embed/NsH5-qa3Mik 345 2019-07-24 yes no Michelle Kenway no https://notbroken.io/videos/family-hiit-juice-and-toya/ 2026-11-01 https://i.ytimg.com/vi/326GR2A7q-s/hqdefault.jpg https://i.ytimg.com/vi/326GR2A7q-s/hqdefault.jpg 15-Minute Family-Friendly HIIT Circuit Two trainers and two kids, Jace and Jax, lead a warm-up and a 12-move circuit (40 seconds on, 20 off) with jumping jacks, boxing, squats, push-ups, mountain climbers and floor core work. Kids join in on camera; knee and raised-hand options are named. https://www.youtube-nocookie.com/embed/326GR2A7q-s 1045 2021-08-25 yes no Juice & Toya no https://notbroken.io/videos/family-mile-walk-leslie-sansone/ 2026-11-01 https://i.ytimg.com/vi/JPNIPf32m1E/hqdefault.jpg https://i.ytimg.com/vi/JPNIPf32m1E/hqdefault.jpg Family Mile: 15-Minute Walking Workout for Everyone Leslie Sansone walks a mile to upbeat music with a room of families, kids and older adults beside her. You do side steps, kicks, knee lifts and arm reaches, and she tells everyone not to worry about perfect steps, just to keep moving. Sing-along and cheerful. https://www.youtube-nocookie.com/embed/JPNIPf32m1E 852 2021-06-07 yes no Walk at Home no https://notbroken.io/videos/famo-back-and-heart-slings-flow/ 2026-11-01 https://i.ytimg.com/vi/SvqiNnw7Tbo/hqdefault.jpg https://i.ytimg.com/vi/SvqiNnw7Tbo/hqdefault.jpg FAMO Fascia Flow for Back and Ribcage A short mat session from the FAMO fascia method working the back, ribcage and hips with lifting, spiralling and reaching. A block or thick book is an optional prop. Suits people comfortable on the floor. https://www.youtube-nocookie.com/embed/SvqiNnw7Tbo 812 2022-11-23 yes no art of motion Academy | FAMO Fascia Movement no https://notbroken.io/videos/famo-dynamic-uplift-kneeling-fascia-flow/ 2026-11-01 https://i.ytimg.com/vi/jnpMTfhW5Qw/hqdefault.jpg https://i.ytimg.com/vi/jnpMTfhW5Qw/hqdefault.jpg Fascia Movement Flow: Elastic Recoil and Kneeling Work A mat session from the Fascia Movement (FAMO) method using elastic recoil, arm pendulum swings and kneeling work, with optional props. Best for people who already move comfortably on the floor. https://www.youtube-nocookie.com/embed/jnpMTfhW5Qw 1101 2025-09-21 yes no art of motion Academy | FAMO Fascia Movement no https://notbroken.io/videos/first-sevillana-lesson-guillermina-de-bedoya/ 2026-11-01 https://i.ytimg.com/vi/NkA5hQUpSkw/hqdefault.jpg https://i.ytimg.com/vi/NkA5hQUpSkw/hqdefault.jpg Learn the First Sevillana: Spanish Folk Dance Lesson Flamenco and Spanish dance teacher Guillermina de Bedoya teaches the footwork of the first sevillana, the festive Andalusian dance for pairs, in English: the paseo, side steps, pasadas to change places with your partner and the final turn, then dances it slowly. https://www.youtube-nocookie.com/embed/NkA5hQUpSkw 815 2022-10-18 yes no Guillermina de Bedoya - Flamenco & Spanish Dance no https://notbroken.io/videos/fitlara-full-body-fascia-pilates-flow/ 2026-11-01 https://i.ytimg.com/vi/z7jYiOLSpIQ/hqdefault.jpg https://i.ytimg.com/vi/z7jYiOLSpIQ/hqdefault.jpg Pilates Fascia Flow: Swings, Bounces and Spine Mobility A gentle pilates-style flow, mostly standing: Pilates breathing, a bouncing forward fold, loose arm swings with optional knee lifts and side-bend pulses, then all-fours twists, thread-the-needle and a cat stretch. Framed as fascia work; no equipment. https://www.youtube-nocookie.com/embed/z7jYiOLSpIQ 1027 2026-08-26 yes no FitLara Barre & Pilates no https://notbroken.io/videos/fitness-blender-cardio-kickboxing-intervals/ 2026-11-01 https://i.ytimg.com/vi/Vve4BVTZ0QU/hqdefault.jpg https://i.ytimg.com/vi/Vve4BVTZ0QU/hqdefault.jpg 25-Minute Cardio Kickboxing Intervals Kelli from Fitness Blender leads a light cardio warm-up, then 50-second kickboxing combos (jab-cross-kick, uppercuts and hooks, knees, elbows) plus a short burst of high knees, lateral lunge pops and jacks, finishing with a cool-down stretch. https://www.youtube-nocookie.com/embed/Vve4BVTZ0QU 1494 2014-01-14 yes no FitnessBlender no https://notbroken.io/videos/fitness-blender-low-impact-cardio-warm-up/ 2026-11-01 https://i.ytimg.com/vi/SibjPw9Khz4/hqdefault.jpg https://i.ytimg.com/vi/SibjPw9Khz4/hqdefault.jpg 10-Minute Low-Impact Cardio Warm-Up Kelli leads easy 50-second intervals such as reverse steps with arm circles, side steps with overhead presses, pivots, curl and knee raises, side lunge sweeps and squat chops. Use it as a gentle beginner cardio session or a warm-up before harder workouts. https://www.youtube-nocookie.com/embed/SibjPw9Khz4 677 2018-02-12 yes no FitnessBlender no https://notbroken.io/videos/fitness-blender-tabata-cardio-with-warm-up/ 2026-11-01 https://i.ytimg.com/vi/8EBLws3-Ei0/hqdefault.jpg https://i.ytimg.com/vi/8EBLws3-Ei0/hqdefault.jpg 15-Minute Tabata Cardio with Warm-Up Daniel from Fitness Blender leads a 5-minute dynamic warm-up, then a tough 10-minute Tabata of 20 seconds on, 10 off: seal push-ups, star jumps, mountain climbers, jumping lunges and burpees, with step-back options for lunges and burpees. https://www.youtube-nocookie.com/embed/8EBLws3-Ei0 986 2016-02-29 yes no FitnessBlender no https://notbroken.io/videos/five-easy-afro-dance-moves-beginners/ 2026-11-01 https://i.ytimg.com/vi/XZMkyZk9Go8/hqdefault.jpg https://i.ytimg.com/vi/XZMkyZk9Go8/hqdefault.jpg Five Easy Afro Dance Moves for Beginners A warm, funny teacher breaks down five popular Ghanaian and Nigerian dance steps one by one, then links them in eight-counts to music. Some steps hop, jump or kick, with flat-footed options shown; she urges you to add your own style. https://www.youtube-nocookie.com/embed/XZMkyZk9Go8 790 2025-01-10 yes no Rosey Lucci no https://notbroken.io/videos/flamenco-intro-class-beginners/ 2026-11-01 https://i.ytimg.com/vi/iF60SihuJqk/hqdefault.jpg https://i.ytimg.com/vi/iF60SihuJqk/hqdefault.jpg Complete Intro to Flamenco: 40-Minute Beginner Class A professional flamenco dancer trained in Madrid teaches the class she gives all brand-new students, after a short intro to flamenco's Roma roots in Andalusia: tangos rhythm, hand clapping, wrist and arm movement, marking steps and flat-and-heel footwork, drilled to guitar practice music. https://www.youtube-nocookie.com/embed/iF60SihuJqk 2408 2023-11-01 yes no Rina Orellana Flamenco no https://notbroken.io/videos/flamenco-tangos-fiesta-workshop/ 2026-11-01 https://i.ytimg.com/vi/N36XdPrzl5I/hqdefault.jpg https://i.ytimg.com/vi/N36XdPrzl5I/hqdefault.jpg Flamenco Tangos Fiesta: Beginner Workshop Two teachers from Dotdotdot Dance Company lead a playful three-part flamenco tangos sequence, the style danced at flamenco parties: a slinky travelling step, an apron slap with a jump forward, hip-to-hip corners, stamps, and chest and thigh slaps. All ages and abilities. https://www.youtube-nocookie.com/embed/N36XdPrzl5I 458 2022-02-14 yes no Sadler's Wells no https://notbroken.io/videos/flow-swing-jive-charleston/ 2026-11-01 https://i.ytimg.com/vi/uitvYa5NsJI/hqdefault.jpg https://i.ytimg.com/vi/uitvYa5NsJI/hqdefault.jpg 20-Minute Swing, Jive and Charleston Dance Workout Three London dance teachers lead a mirrored follow-along to music that builds in stages: swing and twists, triple and rock steps, kicks and kick-ball-change, jive basics and Charleston, ending with stretches. A bouncy leg workout for beginners. https://www.youtube-nocookie.com/embed/uitvYa5NsJI 1173 2021-12-10 yes no Flow Dance Studios no https://notbroken.io/videos/foam-roll-lower-body-ball-routine/ 2026-11-01 https://i.ytimg.com/vi/hXZWHHhtp78/hqdefault.jpg https://i.ytimg.com/vi/hXZWHHhtp78/hqdefault.jpg Lower-Body Foam Rolling Routine with a Massage Ball A slow, voice-guided roll from the soles of the feet up through calves, shins, hamstrings, quads, glutes and the TFL, with foam roller and ball options. Meant for a rest day or after exercise, not as a warm-up. https://www.youtube-nocookie.com/embed/hXZWHHhtp78 994 2024-03-14 yes no mobility by julia reppel no https://notbroken.io/videos/foam-roll-upper-body-routine/ 2026-11-01 https://i.ytimg.com/vi/9822wTp5N8o/hqdefault.jpg https://i.ytimg.com/vi/9822wTp5N8o/hqdefault.jpg Upper-Body Foam Rolling: Back, Lats, Shoulders and Arms Guided rolling for the mid-back with a cat-cow, lats, back and front of the shoulder, chest, biceps and forearms (massage ball optional). A calm session for rest days or after training. https://www.youtube-nocookie.com/embed/9822wTp5N8o 697 2024-06-07 yes no mobility by julia reppel no https://notbroken.io/videos/foam-roller-basics-three-rules/ 2026-11-01 https://i.ytimg.com/vi/mntOW3zgVbU/hqdefault.jpg https://i.ytimg.com/vi/mntOW3zgVbU/hqdefault.jpg Foam Roller Basics: Three Rules and a Simple Method An exercise physiologist from a hospital gives three rules for safe rolling, then a rule of threes: slow rolls, side-to-side cross friction, and a hold with knee movement, shown on the glutes and quads. https://www.youtube-nocookie.com/embed/mntOW3zgVbU 170 2020-04-21 yes no Hospital for Special Surgery no https://notbroken.io/videos/foam-roller-upper-back-pain-science-pt/ 2026-11-01 https://i.ytimg.com/vi/5mWThvRSmGQ/hqdefault.jpg https://i.ytimg.com/vi/5mWThvRSmGQ/hqdefault.jpg Foam Roller Moves for Neck, Shoulders and Upper Back A physical therapist shows how to lie along a long foam roller and do ceiling punches, snow angels to open the chest, arm scissors and chin tucks. A gentle posture reset for desk workers with tight shoulders and upper back. https://www.youtube-nocookie.com/embed/5mWThvRSmGQ 503 2019-02-03 yes no Pain Science Physical Therapy no https://notbroken.io/videos/foam-rolling-calves-physio/ 2026-11-01 https://i.ytimg.com/vi/MuPVRt6_BV8/hqdefault.jpg https://i.ytimg.com/vi/MuPVRt6_BV8/hqdefault.jpg How to Foam Roll Your Calves Safely A sports physiotherapist covers when to skip calf rolling (a fresh strain, a painful Achilles, a suddenly swollen calf), then demonstrates broad strokes and held pressure with a roller and a tennis ball. https://www.youtube-nocookie.com/embed/MuPVRt6_BV8 526 2022-04-10 yes no Sports Injury Physio no https://notbroken.io/videos/foam-rolling-it-band-what-to-roll/ 2026-11-01 https://i.ytimg.com/vi/i9DvJa0mZQA/hqdefault.jpg https://i.ytimg.com/vi/i9DvJa0mZQA/hqdefault.jpg Foam Rolling and the IT Band: What to Roll Instead A sports physiotherapist explains why she rolls the muscles that attach to the IT band rather than the band itself, then shows the glutes with a ball (floor or wall) and the outer quad with a roller, at a comfortably uncomfortable pressure. https://www.youtube-nocookie.com/embed/i9DvJa0mZQA 498 2022-03-22 yes no Sports Injury Physio no https://notbroken.io/videos/foam-rolling-tour-14-body-parts/ 2026-11-01 https://i.ytimg.com/vi/S4ASJs6CGNE/hqdefault.jpg https://i.ytimg.com/vi/S4ASJs6CGNE/hqdefault.jpg Foam Rolling Tour: Legs, Back, Lats and Chest A licensed massage therapist and trainer freestyles through foam rolling for legs, glutes, inner thighs, back, lats and chest, with roller types, three ways to work a muscle and a candid take on the IT band. An informal overview with little pressure guidance, so keep it comfortable. https://www.youtube-nocookie.com/embed/S4ASJs6CGNE 901 2018-09-21 yes no joetherapy no https://notbroken.io/videos/folklorico-jalisco-basic-steps/ 2026-11-01 https://i.ytimg.com/vi/0b8MX4atrRo/hqdefault.jpg https://i.ytimg.com/vi/0b8MX4atrRo/hqdefault.jpg Mexican Folklórico: Three Basic Jalisco Footwork Steps Maestra Kareli Montoya of Ballet Folklorico de Los Angeles teaches three basic footwork steps for dancing sones from Jalisco, Mexico: two flats on each foot, a three-sound flat-heel-flat, and a six-sound stomp-heel-ball with the knee twisting in and out. https://www.youtube-nocookie.com/embed/0b8MX4atrRo 269 2016-06-23 yes no Ballet Folklorico de Los Angeles no https://notbroken.io/videos/foot-massage-ball-three-ways/ 2026-11-01 https://i.ytimg.com/vi/PVDPJ8gVD8g/hqdefault.jpg https://i.ytimg.com/vi/PVDPJ8gVD8g/hqdefault.jpg Three Ways to Massage Your Feet with a Ball A physiotherapist demonstrates rolling a ball under the foot, then stepping forward with the toes or the heel on the ball for extra pressure and a calf stretch. Quick and easy to do at your desk. https://www.youtube-nocookie.com/embed/PVDPJ8gVD8g 226 2021-07-18 yes no PhysioFit Health & Sports Injury Clinic no https://notbroken.io/videos/forearm-plank-form/ 2026-11-01 https://i.ytimg.com/vi/A2b2EmIg0dA/hqdefault.jpg https://i.ytimg.com/vi/A2b2EmIg0dA/hqdefault.jpg How to Plank: Form Cues and Progressions A physical therapist gives two simple cues that make the forearm plank work your abs properly, then three ways to make it harder once the basic hold feels easy. https://www.youtube-nocookie.com/embed/A2b2EmIg0dA 239 2021-01-28 yes no E3 Rehab no https://notbroken.io/videos/forro-basic-steps-dance-along/ 2026-11-01 https://i.ytimg.com/vi/SGI8bkmTOyw/hqdefault.jpg https://i.ytimg.com/vi/SGI8bkmTOyw/hqdefault.jpg Forró Basic Steps: Learn and Dance Along Rafael, founder of Forró New York, explains the steady xote rhythm of Brazilian forró, then leads four calm dance-along routines of its basic steps, twice facing away and twice facing you, to simple original beat tracks. A practice drill rather than a party; no partner needed. https://www.youtube-nocookie.com/embed/SGI8bkmTOyw 896 2020-11-03 yes no Forro New York no https://notbroken.io/videos/four-afro-dance-moves-izzy-odigie/ 2026-11-01 https://i.ytimg.com/vi/zdAVcyobRBo/hqdefault.jpg https://i.ytimg.com/vi/zdAVcyobRBo/hqdefault.jpg Four Easy Afro Dance Moves from Kenya, Ghana, Angola and Nigeria Choreographer Izzy Odigie teaches four Afro dance moves from Kenya, Ghana, Angola and Nigeria, including the zanku and a legwork variation with small hops, slowly with counts, then links them into a short routine to music. Easy enough for beginners. https://www.youtube-nocookie.com/embed/zdAVcyobRBo 713 2020-12-27 yes no Izzy Odigie no https://notbroken.io/videos/four-foam-roller-moves-legs-lower-body/ 2026-11-01 https://i.ytimg.com/vi/XVrw886fbrc/hqdefault.jpg https://i.ytimg.com/vi/XVrw886fbrc/hqdefault.jpg Four Foam Roller Moves for Quads, Hips, Hamstrings and Glutes A Cleveland Clinic physical therapist talks through rolling the quads and hip flexors, outer thigh, hamstrings and glutes in sections, starting with about a minute each. Clear, short and cautious about bony spots. https://www.youtube-nocookie.com/embed/XVrw886fbrc 275 2015-04-13 yes no Cleveland Clinic no https://notbroken.io/videos/foxtrot-beginner-class-rock-turns-promenade-brian-fortuna/ 2026-11-01 https://i.ytimg.com/vi/2Pqtaom5S-A/hqdefault.jpg https://i.ytimg.com/vi/2Pqtaom5S-A/hqdefault.jpg Foxtrot for Beginners: Full Class with Rock Turns and Promenade Dancing with the Stars pro Brian Fortuna leads a light-hearted live beginners' class in social foxtrot: the slow, slow, quick, quick basic, rock turns for the corners, the promenade and an underarm turn, built into a routine for weddings and parties. https://www.youtube-nocookie.com/embed/2Pqtaom5S-A 2144 2025-06-26 yes no DanceClassVideo no https://notbroken.io/videos/freytag-10-minute-beginner-indoor-walk/ 2026-11-01 https://i.ytimg.com/vi/z8B02s3PVhI/hqdefault.jpg https://i.ytimg.com/vi/z8B02s3PVhI/hqdefault.jpg 10-Minute Beginner Indoor Walking Workout A short indoor walk led by an ACE-certified trainer: marching, step-touches, knee lifts, walking forward and back, a quick fast finish and a quad stretch. A kind, beginner-paced way to get your heart rate up at home. https://www.youtube-nocookie.com/embed/z8B02s3PVhI 722 2018-05-17 yes no Get Healthy U - with Chris Freytag no https://notbroken.io/videos/full-body-bodyweight-strength-power-45/ 2026-11-01 https://i.ytimg.com/vi/PYJbMQBPjq0/hqdefault.jpg https://i.ytimg.com/vi/PYJbMQBPjq0/hqdefault.jpg 51-Minute Full-Body Bodyweight Strength and Power Workout Certified personal trainer Kelsey Wells leads a warm-up, two activation circuits, a jump-lunge, inchworm push-up and ab-bike circuit, glute and core supersets and a plank and squat-hold burnout, then a cool-down. Low-impact and easier options are shown throughout. https://www.youtube-nocookie.com/embed/PYJbMQBPjq0 3086 2020-05-23 yes no Women's Health UK no https://notbroken.io/videos/full-body-calisthenics-core-40/ 2026-11-01 https://i.ytimg.com/vi/I8AVTLgfM_s/hqdefault.jpg https://i.ytimg.com/vi/I8AVTLgfM_s/hqdefault.jpg 40-Minute Intermediate Full-Body Calisthenics and Core Workout Certified trainer Heather Robertson leads a warm-up, three bodyweight circuits (lunge-and-kick, squat holds, jump squats, triceps dips, inchworm push-ups, planks, raised-foot lunges, lunge jumps), a crunch finisher and a cool-down. Music and timer, no talking; needs a yoga block, step or chair. https://www.youtube-nocookie.com/embed/I8AVTLgfM_s 2385 2025-01-28 yes no Heather Robertson no https://notbroken.io/videos/full-body-dumbbell-guided-juice-toya/ 2026-11-01 https://i.ytimg.com/vi/6Xr8EOWJrvY/hqdefault.jpg https://i.ytimg.com/vi/6Xr8EOWJrvY/hqdefault.jpg 30-Minute Full Body Dumbbell Strength with Form Cues A warm-up, two rounds of lower-body moves (squats, split squats, deadlifts) and upper-body moves (presses, curls, rows, skull crushers, dead bugs), and a cool-down. Spoken form cues and modifications make it a good first dumbbell session. https://www.youtube-nocookie.com/embed/6Xr8EOWJrvY 2161 2025-10-29 yes no Juice & Toya no https://notbroken.io/videos/full-body-dumbbell-no-repeat-hasfit/ 2026-11-01 https://i.ytimg.com/vi/JofVPb0wtv8/hqdefault.jpg https://i.ytimg.com/vi/JofVPb0wtv8/hqdefault.jpg 30-Minute No-Repeat Full Body Dumbbell Workout A warm-up, then one set each of moves like sumo deadlifts, plank rows, push-ups with shoulder taps, curls, chest flys, goblet squats, kickstand RDLs and thrusters, with a cool-down. A bench or chair can make the floor moves easier. https://www.youtube-nocookie.com/embed/JofVPb0wtv8 2084 2026-04-06 yes no HASfit no https://notbroken.io/videos/full-body-foam-roller-mobility-doc/ 2026-11-01 https://i.ytimg.com/vi/6Rp4c62fbVw/hqdefault.jpg https://i.ytimg.com/vi/6Rp4c62fbVw/hqdefault.jpg 10-Minute Full-Body Foam Roller Routine A physical therapist takes you through foam rolling from top to bottom: upper-back extensions, the back of the shoulder, glutes, quads, outer thigh, inner thigh and calves. Great after exercise for anyone with a roller. https://www.youtube-nocookie.com/embed/6Rp4c62fbVw 586 2024-10-04 yes no Mobility Doc no https://notbroken.io/videos/full-body-yin-yoga-48-min/ 2026-11-01 https://i.ytimg.com/vi/P0UsdewWXLA/hqdefault.jpg https://i.ytimg.com/vi/P0UsdewWXLA/hqdefault.jpg 49-Minute Yin Yoga With Long, Gentle Holds for Hips and Hamstrings A slow yin class with holds of about three minutes: pigeon, half cow face, seated forward fold, butterfly, sphinx and straddle, then lying twists and a long savasana. Suits anyone wanting a deep, quiet stretch with no strength work. https://www.youtube-nocookie.com/embed/P0UsdewWXLA 2923 2020-06-06 yes no Breathe and Flow no https://notbroken.io/videos/garba-10-basic-steps-livetodance/ 2026-11-01 https://i.ytimg.com/vi/M2GO52YmBek/hqdefault.jpg https://i.ytimg.com/vi/M2GO52YmBek/hqdefault.jpg Learn Garba: 10 Basic Steps for Navratri Sonali and Rupesh of LiveToDance teach ten steps of Garba, the Gujarati circle dance of Navratri nights, from the one-clap and three-clap steps through travelling patterns with turns to the heench, filler steps and a basic dandiya step, showing how each moves round the circle. https://www.youtube-nocookie.com/embed/M2GO52YmBek 1529 2017-09-23 yes no LiveToDance with Sonali no https://notbroken.io/videos/gay-gordons-scottish-ceilidh-dance/ 2026-11-01 https://i.ytimg.com/vi/7YIqMg8jnpE/hqdefault.jpg https://i.ytimg.com/vi/7YIqMg8jnpE/hqdefault.jpg Gay Gordons: Learn the Scottish Ceilidh Dance Ruth and her daughter Emily, with live music from the Alastair Scott Ceilidh Band, teach the Gay Gordons, a favourite Scottish ceilidh dance for couples: the hold, walks forward and back with turns, the twirl and the polka, then dance it through. Made for the Ulster-Scots Community Network. https://www.youtube-nocookie.com/embed/7YIqMg8jnpE 343 2021-09-16 yes no USCN no https://notbroken.io/videos/gentle-15-minute-workout-older-adults-nia/ 2026-11-01 https://i.ytimg.com/vi/Ev6yE55kYGw/hqdefault.jpg https://i.ytimg.com/vi/Ev6yE55kYGw/hqdefault.jpg 15-Minute Strength and Balance Workout for Older Adults (NIA) A personal trainer leads the US National Institute on Aging's sample class, with seated modifications shown: a marching warm-up, arm curls and overhead raises with light weights or cans, chair dips, chair stands, side and back leg raises holding the chair, a ball-squeeze grip exercise and stretches. https://www.youtube-nocookie.com/embed/Ev6yE55kYGw 929 2016-12-14 yes no National Institute on Aging no https://notbroken.io/videos/gentle-arthritis-home-programme-arthritis-nz/ 2026-11-01 https://i.ytimg.com/vi/5dxaywiSkrw/hqdefault.jpg https://i.ytimg.com/vi/5dxaywiSkrw/hqdefault.jpg Gentle Home Exercise Programme for Arthritis Arthritis New Zealand's home programme, mostly seated: arm, shoulder and neck movements, hand and finger exercises, knee straightening and ankle circles, standing balance work holding a chair, and sit-to-stand practice. If you are new or back after a flare-up, start low and slow. https://www.youtube-nocookie.com/embed/5dxaywiSkrw 1545 2018-08-23 yes no Arthritis NZ no https://notbroken.io/videos/gentle-balance-class-doug-weiss/ 2026-11-01 https://i.ytimg.com/vi/34Nq0NeB-Gc/hqdefault.jpg https://i.ytimg.com/vi/34Nq0NeB-Gc/hqdefault.jpg 30-Minute Balance Training Class for Seniors A physical therapist who specialises in balance leads a chair-supported class for anyone afraid of falling: heel-to-toe standing, weight shifts, single-leg stands, sit-to-stands from a pillow, heel raises, side-stepping over an object and backwards walking. https://www.youtube-nocookie.com/embed/34Nq0NeB-Gc 1834 2024-12-21 yes no Balance Builders by Doug Weiss no https://notbroken.io/videos/gentle-balance-exercises-yes2next/ 2026-11-01 https://i.ytimg.com/vi/t2SCv3fhxYs/hqdefault.jpg https://i.ytimg.com/vi/t2SCv3fhxYs/hqdefault.jpg 15-Minute Balance Exercises for Seniors An instructor and her mum work through nine balance moves near a chair or counter, with a short warm-up and calf stretch: feet-together breathing and reaches, single-leg holds, three-way leg lifts, slow marches, forward, side and back steps, and heel raises. https://www.youtube-nocookie.com/embed/t2SCv3fhxYs 984 2024-04-23 yes no Yes2Next no https://notbroken.io/videos/gentle-balance-falls-prevention-hss/ 2026-11-01 https://i.ytimg.com/vi/PopG90qze2g/hqdefault.jpg https://i.ytimg.com/vi/PopG90qze2g/hqdefault.jpg 10-Minute Balance Exercises to Prevent Falls A hospital falls-prevention session with a chair or counter nearby: weight shifts, feet-together and eyes-closed standing, staggered and heel-to-toe stance, single-leg balance, head turns and marching while dual tasking. https://www.youtube-nocookie.com/embed/PopG90qze2g 621 2024-09-12 yes no Hospital for Special Surgery no https://notbroken.io/videos/gentle-beginner-pilates-flow-mira/ 2026-11-01 https://i.ytimg.com/vi/PJLN1kAzbyw/hqdefault.jpg https://i.ytimg.com/vi/PJLN1kAzbyw/hqdefault.jpg 20-Minute Gentle Pilates Mat Class for Beginners A calm first Pilates class from a BASI-trained teacher: lying stretches and hip circles, pelvic rocks and bridges, knee drops, leg circles, a gentle hundred prep, side-lying clams and leg circles, mermaid side stretch, spine stretch forward and cat stretches on all fours. https://www.youtube-nocookie.com/embed/PJLN1kAzbyw 1364 2021-01-15 yes no Flow with Mira no https://notbroken.io/videos/gentle-chair-workout-elderfit/ 2026-11-01 https://i.ytimg.com/vi/HwES4OSc9H8/hqdefault.jpg https://i.ytimg.com/vi/HwES4OSc9H8/hqdefault.jpg 15-Minute Chair Workout for Over-60s A friendly seated full-body class: 15 moves of 50 seconds each, from leg extensions, heel raises and side taps to seated twists, arm raises, curls, rows and seated marching, finishing with optional sit-to-stands. https://www.youtube-nocookie.com/embed/HwES4OSc9H8 1015 2024-09-19 yes no ElderfitTV Experts In Over 60s Health & Fitness no https://notbroken.io/videos/gentle-chair-yoga-leap/ 2026-11-01 https://i.ytimg.com/vi/KEjiXtb2hRg/hqdefault.jpg https://i.ytimg.com/vi/KEjiXtb2hRg/hqdefault.jpg 25-Minute Gentle Chair Yoga Chronic-pain-friendly chair yoga from a hospital rehab team, with two levels shown: seated cat-cow, sun salutations, twists and side bends, hip and hamstring stretches, then chair-supported tree, down dog and warrior, and neck stretches. https://www.youtube-nocookie.com/embed/KEjiXtb2hRg 1526 2014-04-15 yes no LEAP Service no https://notbroken.io/videos/gentle-knee-arthritis-arthritis-uk/ 2026-11-01 https://i.ytimg.com/vi/nMkxh1Alz2A/hqdefault.jpg https://i.ytimg.com/vi/nMkxh1Alz2A/hqdefault.jpg Gentle Knee Exercises for Arthritis A physiotherapist and a man living with arthritis take you through knee strength and range-of-motion exercises: seated knee extensions and leg crosses, sit-to-stands, step-ups, lying knee presses and leg raises, and heel slides. https://www.youtube-nocookie.com/embed/nMkxh1Alz2A 1050 2021-10-21 yes no Arthritis UK no https://notbroken.io/videos/gentle-morning-yoga-10-min-beginners/ 2026-11-01 https://i.ytimg.com/vi/2c_oijA34Z8/hqdefault.jpg https://i.ytimg.com/vi/2c_oijA34Z8/hqdefault.jpg 12-Minute Gentle Morning Yoga for Beginners A short, easy wake-up flow: standing side bends and ragdoll, a bent-knee downward dog, low cobras and cat-cow, lunges with twists, gentle Warrior II, a wide-leg fold and seated twists. Good for beginners or busy mornings. https://www.youtube-nocookie.com/embed/2c_oijA34Z8 718 2017-01-31 yes no YOGATX no https://notbroken.io/videos/gentle-otago-falls-prevention/ 2026-11-01 https://i.ytimg.com/vi/RmZO_EPoB4k/hqdefault.jpg https://i.ytimg.com/vi/RmZO_EPoB4k/hqdefault.jpg Otago-Based Falls Prevention Exercises A physical therapist leads exercises from the Otago falls-prevention programme: seated neck and posture warm-ups, knee extensions, side leg lifts and knee curls with ankle weights (start light), heel raises, shallow squats, sit-to-stands and tandem and one-leg balance. https://www.youtube-nocookie.com/embed/RmZO_EPoB4k 2169 2019-07-19 yes no GiveFit no https://notbroken.io/videos/gentle-range-of-motion-chair-improved-health/ 2026-11-01 https://i.ytimg.com/vi/E2YqFYFLSbE/hqdefault.jpg https://i.ytimg.com/vi/E2YqFYFLSbE/hqdefault.jpg Gentle Chair Exercises for Limited Mobility An all-seated class for people with arthritis, limited mobility or who are brand new to exercise: arm and wrist range of motion, foot taps, heel and toe raises, knee extensions, rows, presses and curls with optional water bottles, then gentle stretches. https://www.youtube-nocookie.com/embed/E2YqFYFLSbE 1369 2020-12-05 yes no Improved Health no https://notbroken.io/videos/gentle-seated-home-exercise-apa/ 2026-11-01 https://i.ytimg.com/vi/UMs5ZlOOuT4/hqdefault.jpg https://i.ytimg.com/vi/UMs5ZlOOuT4/hqdefault.jpg Seated Home Exercise Class with a Physiotherapist A gerontological physiotherapist leads an all-seated session for older adults at home: breathing and seated marching, arm circles and rows, twists, toe and heel lifts, knee-straightening holds, arm raises, hip side-steps, hand and finger work, ankle circles and neck stretches. https://www.youtube-nocookie.com/embed/UMs5ZlOOuT4 1119 2022-03-02 yes no Australian Physiotherapy Association no https://notbroken.io/videos/gentle-seated-older-adults-dartmouth/ 2026-11-01 https://i.ytimg.com/vi/8BcPHWGQO44/hqdefault.jpg https://i.ytimg.com/vi/8BcPHWGQO44/hqdefault.jpg Seated Strength Exercises for Older Adults A simple set of chair exercises from a health system's aging resource centre for people who cannot stand or need support: toe and heel raises, knee straightening, knee lifts, hip slides and a band row, ten of each. https://www.youtube-nocookie.com/embed/8BcPHWGQO44 583 2012-08-13 yes no Dartmouth Health no https://notbroken.io/videos/gentle-seniors-routine-more-life/ 2026-11-01 https://i.ytimg.com/vi/IQWIpWJu53o/hqdefault.jpg https://i.ytimg.com/vi/IQWIpWJu53o/hqdefault.jpg 20-Minute Seated and Standing Routine for Seniors A physiotherapist-led full routine using a chair: seated heel-toe core work, knee extensions and twists, sit-to-stands with an overhead press, standing hip extensions, knee bends and calf raises behind the chair, finishing with tandem balance. https://www.youtube-nocookie.com/embed/IQWIpWJu53o 1272 2020-04-06 yes no More Life Health Seniors no https://notbroken.io/videos/gentle-sit-and-be-fit-chair-class/ 2026-11-01 https://i.ytimg.com/vi/9-er7mpG7_Q/hqdefault.jpg https://notbroken.io/videos/gentle-total-body-circuit-silversneakers/ 2026-11-01 https://i.ytimg.com/vi/hAjYrtbTQ2g/hqdefault.jpg https://i.ytimg.com/vi/hAjYrtbTQ2g/hqdefault.jpg 21-Minute Seated or Standing Total-Body Circuit A new move every minute for older adults, done seated, standing or mixed: marching and side taps, calf raises, punches and step-touches, hip hinges, side leg lifts, squats, air push-ups and balance work with ankle circles. https://www.youtube-nocookie.com/embed/hAjYrtbTQ2g 1312 2021-04-15 yes no SilverSneakers no https://notbroken.io/videos/get-up-off-floor-safely/ 2026-11-01 https://i.ytimg.com/vi/wMGANlT9vlM/hqdefault.jpg https://i.ytimg.com/vi/wMGANlT9vlM/hqdefault.jpg How to Get Up From the Floor Safely A physical therapist shows a safe way to get up after a fall or floor exercise, using all fours, a half-kneel and a sturdy chair, plus a knee-free option for flexible people. https://www.youtube-nocookie.com/embed/wMGANlT9vlM 392 2019-05-06 yes no AskDoctorJo no https://notbroken.io/videos/gidha-single-double-addi-bhangralicious/ 2026-11-01 https://i.ytimg.com/vi/bzYpVRm93rk/hqdefault.jpg https://i.ytimg.com/vi/bzYpVRm93rk/hqdefault.jpg Learn Gidha: Single Addi and Double Addi Steps BHANGRAlicious teaches the two best-known steps of gidha, the Punjabi folk dance traditionally danced by women: single addi (a heel raise and drop) and the jumping double addi, plus the loud gidha clap. She advises warming up first, as double addi is hard on knees and ankles. https://www.youtube-nocookie.com/embed/bzYpVRm93rk 562 2019-05-14 yes no BHANGRAlicious no https://notbroken.io/videos/glute-bridge-done-right/ 2026-11-01 https://i.ytimg.com/vi/1AKWmWAzddE/hqdefault.jpg https://i.ytimg.com/vi/1AKWmWAzddE/hqdefault.jpg How to Do a Glute Bridge Without Back Pain A physio fixes the bridge in five steps so it works the glutes rather than cramping the hamstrings or straining the low back, then shows two harder versions. Aimed at over-50s but useful for anyone. https://www.youtube-nocookie.com/embed/1AKWmWAzddE 554 2024-02-23 yes no Will Harlow – Over-Fifties Specialist Physio no https://notbroken.io/videos/glute-workout-mat-jessica-valant/ 2026-11-01 https://i.ytimg.com/vi/83w1W1-BvEU/hqdefault.jpg https://i.ytimg.com/vi/83w1W1-BvEU/hqdefault.jpg 10-Minute Mat Glute Workout from a Physical Therapist Floor-only glute strengthening: kneeling leg lifts, prone straight-leg lifts, heel squeezes and bridges with a single-leg progression. A short routine to support the hips, knees and lower back. https://www.youtube-nocookie.com/embed/83w1W1-BvEU 651 2021-10-04 yes no Jessica Valant no https://notbroken.io/videos/glutes-and-abs-40-min-sydney-cummings/ 2026-11-01 https://i.ytimg.com/vi/r5A8_41AYJ0/hqdefault.jpg https://i.ytimg.com/vi/r5A8_41AYJ0/hqdefault.jpg 40-Minute Glutes and Abs Strength Workout A warm-up, then alternating glute rounds (banded squats, fire hydrants, paused squats, bridges, hamstring curls, RDLs) and core rounds (bicycles, leg raises, sit-ups), with a cool-down. Low impact but hard work. https://www.youtube-nocookie.com/embed/r5A8_41AYJ0 2587 2024-03-30 yes no Sydney Cummings Houdyshell no https://notbroken.io/videos/gmb-wrist-mobility-strength-routine/ 2026-11-01 https://i.ytimg.com/vi/20w70zUTZik/hqdefault.jpg https://i.ytimg.com/vi/20w70zUTZik/hqdefault.jpg 12-Minute Wrist and Hand Mobility and Strength Routine A no-equipment wrist and hand routine: shakes, wrist circles, fist openings, finger slides and pulses, then gentle loaded rocks with the hands turned in each direction and plank circles, with optional stick and hanging add-ons. Suits people who type, lift or do floor work. https://www.youtube-nocookie.com/embed/20w70zUTZik 760 2025-05-03 yes no GMB Fitness (Praxis) no https://notbroken.io/videos/goblet-squat-kettlebell/ 2026-11-01 https://i.ytimg.com/vi/aNDUbH_Uv4g/hqdefault.jpg https://i.ytimg.com/vi/aNDUbH_Uv4g/hqdefault.jpg Kettlebell Goblet Squat: Form and Common Mistakes A strength coach shows how to find your squat stance, hold a kettlebell at the chest and squat with control, then fixes five common errors and shows a few variations. https://www.youtube-nocookie.com/embed/aNDUbH_Uv4g 620 2023-05-22 yes no Zack Henderson no https://notbroken.io/videos/greatest-showman-dance-workout/ 2026-11-01 https://i.ytimg.com/vi/nM23HcM6CzY/hqdefault.jpg https://i.ytimg.com/vi/nM23HcM6CzY/hqdefault.jpg 16-Minute Greatest Showman Dance Workout A show-stopping sing-along routine to four songs from The Greatest Showman, with wide squats, side steps and big arm reaches. One instructor leads from a bright room, no experience needed, and the songs are the fun. https://www.youtube-nocookie.com/embed/nM23HcM6CzY 957 2020-06-05 yes no Kyra Pro no https://notbroken.io/videos/greek-hasapiko-dance-lesson-part-1/ 2026-11-01 https://i.ytimg.com/vi/e4E9500aY4k/hqdefault.jpg https://i.ytimg.com/vi/e4E9500aY4k/hqdefault.jpg Greek Dance Lesson: Hasapiko, Part One A London Greek dance teacher builds the first part of the hasapiko, a set routine danced in a line with hands on shoulders: the triangle hasapiko step, the double kick, toe taps, crossovers and a four-step turn. You need at least one other person to dance it. https://www.youtube-nocookie.com/embed/e4E9500aY4k 413 2013-01-01 yes no ProfitisElias no https://notbroken.io/videos/greek-syrtos-balos-dance-lesson/ 2026-11-01 https://i.ytimg.com/vi/EtKfru3fEWc/hqdefault.jpg https://i.ytimg.com/vi/EtKfru3fEWc/hqdefault.jpg Greek Dance Lesson: Syrtos (Balos) for Weddings A London Greek dance teacher talks you through syrtos (balos), the most common dance at Greek weddings, while instructor Jack demonstrates: the basic three-count step forward, side to side and backwards, turns and a figure on the spot, with practice to music. https://www.youtube-nocookie.com/embed/EtKfru3fEWc 587 2011-05-19 yes no ProfitisElias no https://notbroken.io/videos/grow-young-beginner-seated-and-standing-30-minutes/ 2026-11-01 https://i.ytimg.com/vi/Vc71YulP9Zc/hqdefault.jpg https://i.ytimg.com/vi/Vc71YulP9Zc/hqdefault.jpg 30-Minute Beginner Seated and Standing Workout for Seniors A step-by-step session for older beginners that mixes chair work with supported standing: arm and neck warm-ups, marching, toe taps and side steps, seated core, stand-ups, optional light dumbbells, boxing combos, knee work and a cool-down. https://www.youtube-nocookie.com/embed/Vc71YulP9Zc 1899 2024-06-17 yes no Grow Young Fitness no https://notbroken.io/videos/hamstring-stretch-strength-side/ 2026-11-01 https://i.ytimg.com/vi/RCtMzDjL_Bo/hqdefault.jpg https://i.ytimg.com/vi/RCtMzDjL_Bo/hqdefault.jpg Beginner Hamstring Stretch Follow-Along Three progressive hamstring stretches for stiff beginners: a seated hip hinge on a chair, a standing straight-leg hinge, then a squat-to-forward-fold flow. Good for anyone who can't reach their knees, let alone toes. https://www.youtube-nocookie.com/embed/RCtMzDjL_Bo 805 2021-08-20 yes no Strength Side no https://notbroken.io/videos/hand-grip-household-items/ 2026-11-01 https://i.ytimg.com/vi/QPdrr1NXyNo/hqdefault.jpg https://i.ytimg.com/vi/QPdrr1NXyNo/hqdefault.jpg Hand Grip Exercises With Household Items An occupational therapist leads wrist and finger mobility, then grip work with a soup can, a sponge, a book and a rolled towel. Aimed at older adults and anyone who finds they drop things. https://www.youtube-nocookie.com/embed/QPdrr1NXyNo 918 2021-12-11 yes no SKILLS AND WELLNESS no https://notbroken.io/videos/hand-wrist-forearm-strength/ 2026-11-01 https://i.ytimg.com/vi/CLjtSyuE11I/hqdefault.jpg https://i.ytimg.com/vi/CLjtSyuE11I/hqdefault.jpg Hand, Wrist and Forearm Strengthening Exercises An orthopaedic surgeon walks through seven moves, from fist clenches and wrist bends to seated dumbbell wrist curls, reverse wrist curls and finger curls. A simple start for grip and wrist strength. https://www.youtube-nocookie.com/embed/CLjtSyuE11I 421 2014-09-12 yes no Dr Levi Harrison no https://notbroken.io/videos/hanging-leg-raise-progressions/ 2026-11-01 https://i.ytimg.com/vi/EYe6dc_i4L0/hqdefault.jpg https://i.ytimg.com/vi/EYe6dc_i4L0/hqdefault.jpg Hanging Leg Raise: Seven Progressions From Floor to Full Raise A strength coach builds up to the strict hanging leg raise, an advanced move, in seven steps: floor leg raises holding a low bar, L-sits on a chair, hanging knee raises, weighted knee raises, frog raises, L-raises and slow negatives, with grip-free options on a captain's chair or dip bars. https://www.youtube-nocookie.com/embed/EYe6dc_i4L0 468 2022-10-06 yes no Zack Henderson no https://notbroken.io/videos/hatha-yoga-for-runners-25-min/ 2026-11-01 https://i.ytimg.com/vi/XrhGi8ym72M/hqdefault.jpg https://i.ytimg.com/vi/XrhGi8ym72M/hqdefault.jpg 25-Minute Hatha Yoga for Runners: Hips and Hamstrings A hatha flow for the areas running tightens: sun salutations, low lunges, warriors, wide-leg folds, pyramid and pigeon, then seated hamstring and hip stretches, bridge and twists. Options are given for tight hips and knees. https://www.youtube-nocookie.com/embed/XrhGi8ym72M 1529 2014-06-29 yes no Fightmaster Yoga no https://notbroken.io/videos/hatha-yoga-hips-hamstrings-lower-back-47-min/ 2026-11-01 https://i.ytimg.com/vi/gDQNqZMv1V0/hqdefault.jpg https://notbroken.io/videos/healthline-desk-reset-posture/ 2026-11-01 https://i.ytimg.com/vi/ZN_VCSm30AI/hqdefault.jpg https://i.ytimg.com/vi/ZN_VCSm30AI/hqdefault.jpg Four-Move Desk Posture Reset from a Doctor of PT A doctor of physical therapy shows a seated desk reset: a slouch then over-correct to find upright, scapular squeezes, backward and forward shoulder rolls, and a hands-behind-head chest stretch held at least 30 seconds. Good once or twice a day. https://www.youtube-nocookie.com/embed/ZN_VCSm30AI 438 2026-07-06 yes no Healthline no https://notbroken.io/videos/heat-waves-dance-tutorial-beginner/ 2026-11-01 https://i.ytimg.com/vi/-JwSQ5_dYKE/hqdefault.jpg https://i.ytimg.com/vi/-JwSQ5_dYKE/hqdefault.jpg Learn a 'Heat Waves' Dance Routine: Beginner Choreography Dance teacher Tiana Shern and dancer Jasmin Yeung break down a beginner-to-intermediate pop routine to Glass Animals' 'Heat Waves' in two sections, slowly with the lyrics, then build up the speed and run it with counts. Expect grooves, ball changes, small hops and turns. https://www.youtube-nocookie.com/embed/-JwSQ5_dYKE 935 2022-04-15 yes no Tiana Shern no https://notbroken.io/videos/helen-hayes-desk-stretch-break/ 2026-11-01 https://i.ytimg.com/vi/KjsDFw035_Q/hqdefault.jpg https://i.ytimg.com/vi/KjsDFw035_Q/hqdefault.jpg 11-Minute Desk Stretch Break for Upper and Lower Body A Helen Hayes Hospital personal trainer leads seven office stretches, each held about 20 seconds: cross-body shoulder, a seated child's pose at the desk, wall chest and biceps, seated glute, hamstring, standing quad and wall calf stretches. Seated and standing options for a work break. https://www.youtube-nocookie.com/embed/KjsDFw035_Q 684 2021-04-23 yes no Helen Hayes Hospital no https://notbroken.io/videos/herts-pulmonary-rehab-circuit/ 2026-11-01 https://i.ytimg.com/vi/h4ElZ4ikhTI/hqdefault.jpg https://i.ytimg.com/vi/h4ElZ4ikhTI/hqdefault.jpg Pulmonary Rehab Home Exercise Circuit (NHS Trust) An NHS community team's home circuit: a seated warm-up, then 11 timed exercises such as shoulder press, squats, wall press-ups and sit-to-stand, each with easier and harder options. Made for people assessed by a rehab team. https://www.youtube-nocookie.com/embed/h4ElZ4ikhTI 1390 2024-03-26 yes no Hertfordshire Community NHS Trust no https://notbroken.io/videos/hip-flexor-and-couch-stretch/ 2026-11-01 https://i.ytimg.com/vi/kI4Jv1C-JK0/hqdefault.jpg https://i.ytimg.com/vi/kI4Jv1C-JK0/hqdefault.jpg 13-Minute Hip Flexor and Couch Stretch A coach-led follow-along for the front of the hips: a kneeling lunge stretch with firm 10-second contractions, then the couch stretch against a wall or sofa to reach the quads as well. Good for people who sit a lot or are working towards splits. https://www.youtube-nocookie.com/embed/kI4Jv1C-JK0 827 2023-10-08 yes no Tom Merrick no https://notbroken.io/videos/hip-flexor-mobility-strength-side/ 2026-11-01 https://i.ytimg.com/vi/ItmW724dnSw/hqdefault.jpg https://i.ytimg.com/vi/ItmW724dnSw/hqdefault.jpg Hip Flexor Mobility Follow-Along One-minute stations to open the front of the hip after lots of sitting: half-kneeling hip flexor stretch, fire hydrants, kneeling quad stretch, donkey kicks, a rotating hip flexor stretch and crab presses. https://www.youtube-nocookie.com/embed/ItmW724dnSw 768 2019-02-04 yes no Strength Side no https://notbroken.io/videos/hip-hinge-for-beginners/ 2026-11-01 https://i.ytimg.com/vi/Dn3GexXx228/hqdefault.jpg https://i.ytimg.com/vi/Dn3GexXx228/hqdefault.jpg How to Hip Hinge for Beginners A clinician teaches the bodyweight hip hinge, the bend-from-the-hips pattern behind deadlifts and safe lifting, and corrects the four mistakes beginners make most. https://www.youtube-nocookie.com/embed/Dn3GexXx228 251 2021-05-19 yes no Dr. Carl Baird no https://notbroken.io/videos/hip-hop-bounce-rock-skate-beginners/ 2026-11-01 https://i.ytimg.com/vi/8TuimkcTqPk/hqdefault.jpg https://i.ytimg.com/vi/8TuimkcTqPk/hqdefault.jpg Hip-Hop Grooves for Beginners: Bounce, Rock and Skate A hip-hop fundamentals class for absolute beginners: dance teacher Tiana Shern and guest teacher Pyro break down three grooves, the bounce, the rock and the skate, each with two variations such as the single-single-double pattern, drilled to counts. Pyro ends with a short freestyle mixing all three. https://www.youtube-nocookie.com/embed/8TuimkcTqPk 854 2025-06-14 yes no Tiana Shern no https://notbroken.io/videos/hip-hop-choreography-beginners-fitlara/ 2026-11-01 https://i.ytimg.com/vi/1WIA6Yvj8Yg/hqdefault.jpg https://i.ytimg.com/vi/1WIA6Yvj8Yg/hqdefault.jpg Hip-Hop Dance Choreography for Beginners: Learn a Routine State-certified dance and fitness teacher Lara Maurermeier teaches a short hip-hop routine for beginners at home, mirrored: legs first, then arms, then both together, slowly and then to hip-hop beats. Easier and harder options are shown, such as knee lifts with or without a jump. https://www.youtube-nocookie.com/embed/1WIA6Yvj8Yg 1230 2020-10-15 yes no FitLara Dance no https://notbroken.io/videos/hip-hop-dance-cardio-charlize-glass/ 2026-11-01 https://i.ytimg.com/vi/5mvW8UfJGt0/hqdefault.jpg https://i.ytimg.com/vi/5mvW8UfJGt0/hqdefault.jpg 20-Minute Hip-Hop Dance Cardio Dancer Charlize Glass leads a warm-up, hip-hop cardio combos with jumps, a lower-body block of hops, curtsy lunges and squats, standing core moves, a short routine and a cool-down. Beginner-friendly but sweaty. https://www.youtube-nocookie.com/embed/5mvW8UfJGt0 1208 2022-10-21 yes no PS Fit no https://notbroken.io/videos/hip-hop-dance-workout-matt-steffanina/ 2026-11-01 https://i.ytimg.com/vi/QPFyyKqFi4k/hqdefault.jpg https://i.ytimg.com/vi/QPFyyKqFi4k/hqdefault.jpg 15-Minute Beginner Hip-Hop Dance Workout Choreographer Matt Steffanina and Alysha Percy dance through five songs with simple steps, slides, lunges and low grooves, offering lower or bigger versions as you go. Made for people who have never danced before. https://www.youtube-nocookie.com/embed/QPFyyKqFi4k 969 2023-12-27 yes no Matt Steffanina no https://notbroken.io/videos/hip-hop-fit-routine-mike-peele/ 2026-11-01 https://i.ytimg.com/vi/1ESuvIMIo5g/hqdefault.jpg https://i.ytimg.com/vi/1ESuvIMIo5g/hqdefault.jpg 20-Minute Hip-Hop Fit Dance Routine Mike Peele warms you up, then builds a hip-hop routine one eight-count at a time, slowing each part down before speeding it up, and finishes with full run-throughs and a short stretch. Good for beginners who want to learn real choreography. https://www.youtube-nocookie.com/embed/1ESuvIMIo5g 1505 2022-11-29 yes no Mike Peele no https://notbroken.io/videos/hip-mobility-90-90-routine/ 2026-11-01 https://i.ytimg.com/vi/jj2AAH6jbHk/hqdefault.jpg https://i.ytimg.com/vi/jj2AAH6jbHk/hqdefault.jpg Hip Mobility Routine: 90/90 and Cossack Squat A follow-along hip routine built around the 90/90 position, with contract-relax stretches, active internal and external rotation lifts, Cossack squat shifts, a low lunge and a pancake hold. Suits regular exercisers wanting better hip rotation and squat depth. https://www.youtube-nocookie.com/embed/jj2AAH6jbHk 834 2020-02-09 yes no Tom Merrick no https://notbroken.io/videos/hip-opening-yoga-13-min-rodney-yee/ 2026-11-01 https://i.ytimg.com/vi/Ip2L5oOJZP0/hqdefault.jpg https://i.ytimg.com/vi/Ip2L5oOJZP0/hqdefault.jpg 13-Minute Hip-Opening Yoga Flow for Flexibility A quick hip-focused class with Rodney Yee: staff, cross-legged and cobbler's pose, knee hugs and seated twists, a standing thigh stretch and tree, lunges and forward folds, then pigeon on each side. A short option for busy days. https://www.youtube-nocookie.com/embed/Ip2L5oOJZP0 787 2016-08-23 yes no Gaiam no https://notbroken.io/videos/hip-thrust-technique/ 2026-11-01 https://i.ytimg.com/vi/xDmFkJxPzeM/hqdefault.jpg https://i.ytimg.com/vi/xDmFkJxPzeM/hqdefault.jpg Barbell Hip Thrust: Setup and Technique A step-by-step hip thrust tutorial covering the bench and bar setup, foot position, lockout and the two most common errors, plus glute bridge and single-leg alternatives. https://www.youtube-nocookie.com/embed/xDmFkJxPzeM 432 2019-02-05 yes no Jeff Nippard no https://notbroken.io/videos/hollow-body-hold/ 2026-11-01 https://i.ytimg.com/vi/HAfUt2Cco74/hqdefault.jpg https://i.ytimg.com/vi/HAfUt2Cco74/hqdefault.jpg Hollow Body Hold: Form and Progressions A coach sets out the three standards of the gymnastics hollow hold, gives tuck and half-tuck versions to build up to it, then harder rocks and hanging variations. https://www.youtube-nocookie.com/embed/HAfUt2Cco74 297 2024-04-02 yes no Zack Henderson no https://notbroken.io/videos/horton-technique-basics-plantadit/ 2026-11-01 https://i.ytimg.com/vi/44OrL5MKtIA/hqdefault.jpg https://i.ytimg.com/vi/44OrL5MKtIA/hqdefault.jpg Horton Technique Basics: Modern Dance Class for Beginners Karine Plantadit, a former Alvin Ailey American Dance Theater dancer and Tony-nominated Broadway performer, teaches the basics of Horton modern dance technique: parallel position, roll downs, flat backs, footwork, the Egyptian walk, contractions, développés and isolations. https://www.youtube-nocookie.com/embed/44OrL5MKtIA 2676 2020-04-02 yes no YAGP - Youth America Grand Prix no https://notbroken.io/videos/house-dance-jack-reverse-jack-beginners/ 2026-11-01 https://i.ytimg.com/vi/_6ksBUSzQLE/hqdefault.jpg https://i.ytimg.com/vi/_6ksBUSzQLE/hqdefault.jpg House Dance for Beginners: The Jack and Reverse Jack Alli 'Mama Alli' Gray of Versa-Style Street Dance Company teaches the jack, the foundation groove of house dance, with loose knees waving forward and back, then the reverse jack that digs down and lifts up, each practised slowly, then to music. A first house lesson. https://www.youtube-nocookie.com/embed/_6ksBUSzQLE 392 2022-02-18 yes no Versa-Style Street Dance Company no https://notbroken.io/videos/house-dance-loose-legs-tutorial/ 2026-11-01 https://i.ytimg.com/vi/6z095kKq_68/hqdefault.jpg https://i.ytimg.com/vi/6z095kKq_68/hqdefault.jpg House Dance Tutorial: Loose Legs, Body and Arms A house dance teacher breaks one classic step, loose legs, into three parts: the footwork (ball change and pivot heel on floor markers), the body (drop and rise, or a forward jack), then arm styling, and puts them together. Challenging at first, taught slowly. https://www.youtube-nocookie.com/embed/6z095kKq_68 1012 2013-01-10 yes no Jardy Santiago no https://notbroken.io/videos/housefit-floor-down-and-up/ 2026-11-01 https://i.ytimg.com/vi/Whkpl7uJBbU/hqdefault.jpg https://i.ytimg.com/vi/Whkpl7uJBbU/hqdefault.jpg Getting Down to the Floor and Back Up Safely A physical therapist from a clinic for adults 55+ shows three ways to get down to the floor and back up, two without a chair and one using a chair, for playing with grandchildren or after a slip or trip. Practise before you need it. https://www.youtube-nocookie.com/embed/Whkpl7uJBbU 176 2020-12-14 yes no HouseFit Physical Therapy & Fitness no https://notbroken.io/videos/how-to-jump-rope-beginner-to-expert/ 2026-11-01 https://i.ytimg.com/vi/wqN5bRkZPK0/hqdefault.jpg https://i.ytimg.com/vi/wqN5bRkZPK0/hqdefault.jpg How to Jump Rope: Beginner to Expert Skills Olympic boxing medallist and coach Tony Jeffries teaches jump rope step by step: rope length, the basic two-foot bounce, running steps, crosses, double unders and a combined trick, then a simple one-minute-on, one-minute-off plan to build up to 10 minutes. https://www.youtube-nocookie.com/embed/wqN5bRkZPK0 407 2023-11-27 yes no Tony Jeffries no https://notbroken.io/videos/how-to-plank-build-to-60-seconds/ 2026-11-01 https://i.ytimg.com/vi/pvIjsG5Svck/hqdefault.jpg https://i.ytimg.com/vi/pvIjsG5Svck/hqdefault.jpg How to Do a Plank: Form and Building Up to 60 Seconds A children's hospital spine team shows the forearm plank: elbows under shoulders, a straight line from shoulders to heels, short holds that add up to 60 seconds, and a knees-down version if the full plank is too hard. https://www.youtube-nocookie.com/embed/pvIjsG5Svck 66 2017-10-09 yes no Children's Hospital Colorado no https://notbroken.io/videos/how-to-set-up-an-indoor-cycling-bike/ 2026-11-01 https://i.ytimg.com/vi/UuOCJlwkeXA/hqdefault.jpg https://i.ytimg.com/vi/UuOCJlwkeXA/hqdefault.jpg How to Set Up an Indoor Cycling Bike: Saddle and Handlebars Spinning, the company behind the original indoor cycling programme, shows step by step how to set the saddle height, the saddle's forward and back position and the handlebar height before you ride, so the bike fits you and every ride feels comfortable and safe. https://www.youtube-nocookie.com/embed/UuOCJlwkeXA 234 2020-03-24 yes no Spinning no https://notbroken.io/videos/how-to-siva-samoa-basics/ 2026-11-01 https://i.ytimg.com/vi/h66ciHflETg/hqdefault.jpg https://i.ytimg.com/vi/h66ciHflETg/hqdefault.jpg How to Siva Samoa: Basic Steps and Storytelling Hands Maryjane McKibbin-Schwenke, filmed at a cultural arts studio in Sydney, shows the basics of the siva Samoa, the traditional Samoan dance: the running entrance and bow, storytelling hands acted out as a morning routine, the gliding toe-heel step and the clap, then dances it. https://www.youtube-nocookie.com/embed/h66ciHflETg 407 2014-06-29 yes no TheCoconetTV no https://notbroken.io/videos/hustle-basics-social-dance-online/ 2026-11-01 https://i.ytimg.com/vi/JsqmmlhZpj8/hqdefault.jpg https://i.ytimg.com/vi/JsqmmlhZpj8/hqdefault.jpg Learn the Hustle: Basic Steps and Turns for Beginners Brian and Megan teach the 70s partner hustle in two timings (the slower 4-count and the quicker syncopated count): the basic, rotating basic, outside and inside turns, hammerlock and cuddle. Fun at weddings and social dances. https://www.youtube-nocookie.com/embed/JsqmmlhZpj8 691 2021-11-23 yes no Social Dance Online no https://notbroken.io/videos/indoor-cycling-intervals-by-effort-scale/ 2026-11-01 https://i.ytimg.com/vi/V-HmspieYjE/hqdefault.jpg https://i.ytimg.com/vi/V-HmspieYjE/hqdefault.jpg 30-Minute Indoor Cycling Intervals by Effort Scale A coached indoor bike session with a gradual warm-up, one-, two- and three-minute efforts at 7 out of 10, short sprints near the end, and an easy spin down. Effort is set on a 1 to 10 scale with a suggested cadence, so it suits riders who already manage 30 minutes. https://www.youtube-nocookie.com/embed/V-HmspieYjE 1806 2023-10-09 yes no GCN Training no https://notbroken.io/videos/intermediate-pilates-band-workout-izzy-samuel/ 2026-11-01 https://i.ytimg.com/vi/X7dqNFaUC-w/hqdefault.jpg https://i.ytimg.com/vi/X7dqNFaUC-w/hqdefault.jpg 43-Minute Intermediate Pilates Workout with a Resistance Band A certified mat Pilates instructor uses a loop band for ab curls with leg extensions, kneeling triceps presses, forearm glute kickbacks with hamstring curls, banded squat-to-lunge combos and kneeling biceps and shoulder work, then a flowing stretch. Made for people past the beginner stage. https://www.youtube-nocookie.com/embed/X7dqNFaUC-w 2607 2025-11-16 yes no IZZY SAMUEL no https://notbroken.io/videos/intermediate-rowing-workout-five-minute-waves/ 2026-11-01 https://i.ytimg.com/vi/olUJP7R2QIU/hqdefault.jpg https://i.ytimg.com/vi/olUJP7R2QIU/hqdefault.jpg Intermediate 20-Minute Rowing Workout in Five-Minute Waves A coached rowing-machine session with a drill-based warm-up, then 20 minutes in four five-minute waves that step between an easy reset minute and stroke rates of 22 and 26 at set effort levels, plus a cool-down and stretch. For rowers who can already hold a steady 20 minutes. https://www.youtube-nocookie.com/embed/olUJP7R2QIU 2029 2021-02-28 yes no Dark Horse Rowing no https://notbroken.io/videos/intermediate-wall-pilates-livaligned/ 2026-11-01 https://i.ytimg.com/vi/CQcIFJDSQCw/hqdefault.jpg https://i.ytimg.com/vi/CQcIFJDSQCw/hqdefault.jpg 31-Minute Intermediate Wall Pilates: Full Body, No Equipment A certified Pilates instructor uses a wall for standing mermaid stretches, wall roll-downs, single-leg hinges, wall sits, wall push-ups, pikes, ab curls with feet on the wall, walking bridges and triceps dips. A step up for people who find beginner wall Pilates easy. https://www.youtube-nocookie.com/embed/CQcIFJDSQCw 1845 2023-11-12 yes no LivAligned Pilates no https://notbroken.io/videos/interval-cardio-for-over-55s-no-jumping/ 2026-11-01 https://i.ytimg.com/vi/UaEqY7Dv95g/hqdefault.jpg https://i.ytimg.com/vi/UaEqY7Dv95g/hqdefault.jpg 15-Minute Interval Cardio for Over-55s, No Jumping Two physiotherapists lead a session made for over-55s: a warm-up, then three rounds of five moves (box steps, squat and punch, fast march, side steps, toe taps), 40 seconds on and 20 off. One shows easier versions and one harder, so you set the effort. No equipment, no cool-down. https://www.youtube-nocookie.com/embed/UaEqY7Dv95g 1021 2026-02-23 yes no At-Home Exercise 55+ | Be Mobile Physiotherapy no https://notbroken.io/videos/irish-dance-first-jig-tutorial/ 2026-11-01 https://i.ytimg.com/vi/jPepekmtZss/hqdefault.jpg https://i.ytimg.com/vi/jPepekmtZss/hqdefault.jpg Learn Irish Dance: Your First Jig Combination A world champion Irish dancer teaches the stance, toe points and the 'cut', with a small push-off jump to switch feet, loops them into a classic jig and dances it to Irish music, then offers an extra hop and a faster tempo as challenges. Clear and cheerful. https://www.youtube-nocookie.com/embed/jPepekmtZss 916 2023-11-20 yes no Tyler Schwartz Dance no https://notbroken.io/videos/italia-conti-contemporary-class/ 2026-11-01 https://i.ytimg.com/vi/ty8SUFiar5M/hqdefault.jpg https://i.ytimg.com/vi/ty8SUFiar5M/hqdefault.jpg Contemporary Dance Technique Class: Warm-Up to Adage A contemporary class choreographed by Lisa Rowley for Italia Conti, explained exercise by exercise: a roll-down warm-up, spine curves and tilts, foot sequences, a travelling diagonal with an optional pirouette, sidewinders for the hips, swings and an adage. For dancers with some training. https://www.youtube-nocookie.com/embed/ty8SUFiar5M 2044 2020-01-31 yes no Italia Conti Virtual no https://notbroken.io/videos/jazz-funk-core-cardio/ 2026-11-01 https://i.ytimg.com/vi/FnkA4KrmP0c/hqdefault.jpg https://i.ytimg.com/vi/FnkA4KrmP0c/hqdefault.jpg 20-Minute Jazz Dance Cardio and Core Choreographer Frank Soares mixes jazz-funk steps such as kick-ball-changes, pas de bourrées and body rolls with squats, jacks, mountain climbers, a plank and floor crunches, then ends with a flowing cool-down. A sassy, sweaty session. https://www.youtube-nocookie.com/embed/FnkA4KrmP0c 1458 2023-05-03 yes no PS Fit no https://notbroken.io/videos/jazz-warm-up-hip-opposition-flat-backs/ 2026-11-01 https://i.ytimg.com/vi/oGCRY14jvwA/hqdefault.jpg https://i.ytimg.com/vi/oGCRY14jvwA/hqdefault.jpg Jazz Dance Warm-Up: Hip Opposition, Flat Backs and Contractions Jazz teacher Bob Boross breaks down part one of his jazz class warm-up: hip opposition, a spiralling stretch, a flat back and full release, a hamstring stretch, upper-back arches, side stretches and a contraction, then runs it to music. https://www.youtube-nocookie.com/embed/oGCRY14jvwA 341 2019-01-16 yes no Bob Boross -My Jazz and Tap Dance Life no https://notbroken.io/videos/jazzercise-cardio-strength-20/ 2026-11-01 https://i.ytimg.com/vi/0skbMX2dy54/hqdefault.jpg https://i.ytimg.com/vi/0skbMX2dy54/hqdefault.jpg 20-Minute Jazzercise Dance Cardio and Strength A Jazzercise class with a dynamic warm-up, dance cardio intervals that build to short jumping bursts, a dumbbell section of shoulder lifts, curls and arabesques, and a long standing stretch. A second instructor shows the low-impact version throughout. https://www.youtube-nocookie.com/embed/0skbMX2dy54 1315 2026-04-15 yes no Jazzercise, Inc. no https://notbroken.io/videos/jeffery-hu-beginner-hiphop-grooves/ 2026-11-01 https://i.ytimg.com/vi/IZqy_hacR_0/hqdefault.jpg https://i.ytimg.com/vi/IZqy_hacR_0/hqdefault.jpg 9-Minute Beginner Hip-Hop Grooves Class A real beginner class from a Sydney dance studio: practise the hip-hop bounce and rock grooves, learn two short combos and put them together, then a slow no-music breakdown of the drill and its variations. https://www.youtube-nocookie.com/embed/IZqy_hacR_0 546 2024-10-23 yes no Jeffery Hu no https://notbroken.io/videos/jenga-fitness-ymca-first-coast/ 2026-11-01 https://i.ytimg.com/vi/Pcm4-75pYaA/hqdefault.jpg https://i.ytimg.com/vi/Pcm4-75pYaA/hqdefault.jpg Jenga Fitness: Stack a Block After Each Round Rob from a Florida YMCA turns strength work into a stacking game: six push-ups and six forearm-plank leg lifts, then stack a block, racing to build ten. A short band or bodyweight warm-up comes first, with a knees-down push-up option. https://www.youtube-nocookie.com/embed/Pcm4-75pYaA 362 2020-03-25 yes no YMCA of Florida's First Coast no https://notbroken.io/videos/jenny-ford-basic-step-aerobics-combos/ 2026-11-01 https://i.ytimg.com/vi/SImmm4TdtaE/hqdefault.jpg https://i.ytimg.com/vi/SImmm4TdtaE/hqdefault.jpg 20-Minute Step Aerobics: Two Easy Combos Jenny Ford warms up on the step, then teaches two short combos (knee repeaters, turn steps, Charlestons and a set of lunge-backs), practising each on the floor first. She adds small hops, but every move can be stepped low impact. https://www.youtube-nocookie.com/embed/SImmm4TdtaE 1237 2016-11-05 yes no Jenny Ford Fitness no https://notbroken.io/videos/jenny-mcclendon-ten-balance-exercises/ 2026-11-01 https://i.ytimg.com/vi/E3j7nJyqLys/hqdefault.jpg https://i.ytimg.com/vi/E3j7nJyqLys/hqdefault.jpg Ten Balance Exercises With a Physical Therapist A physical therapist who works with seniors leads ten balance exercises behind a chair: heel and toe raises, stand-up-and-turn, tandem stance with three difficulty levels, single-leg stands, tightrope walking, side steps and backward giant steps. https://www.youtube-nocookie.com/embed/E3j7nJyqLys 1673 2020-04-12 yes no Jenny McClendon no https://notbroken.io/videos/jenny-mcclendon-upper-body-weights-seniors/ 2026-11-01 https://i.ytimg.com/vi/JVzpaupGbuY/hqdefault.jpg https://i.ytimg.com/vi/JVzpaupGbuY/hqdefault.jpg Upper-Body and Core Weights Routine for Seniors A licensed physical therapist takes seniors and beginners through two sets of about 15 for each upper-body area: upper back, triceps, biceps and shoulders (with rotator cuff work), then side bends and weighted twists for the core, and a stretch. Soup cans work as weights. https://www.youtube-nocookie.com/embed/JVzpaupGbuY 1776 2020-04-23 yes no Jenny McClendon no https://notbroken.io/videos/jenny-ochoa-tech-neck-foam-roller/ 2026-11-01 https://i.ytimg.com/vi/tJi1hkAns3w/hqdefault.jpg https://i.ytimg.com/vi/tJi1hkAns3w/hqdefault.jpg Tech Neck Routine: Pec, Levator and Thoracic Mobility A physical therapist explains forward head posture, then shows a Y-position pec stretch, levator stretch, foam-roller thoracic extensions, the lying woodpecker neck-strength hold, a floor shoulder opener and chair folds. https://www.youtube-nocookie.com/embed/tJi1hkAns3w 486 2025-12-02 yes no Dr. Jenny Ochoa no https://notbroken.io/videos/jerusalema-dance-tutorial-natasa-javor/ 2026-11-01 https://i.ytimg.com/vi/XBjAoiN2CnQ/hqdefault.jpg https://i.ytimg.com/vi/XBjAoiN2CnQ/hqdefault.jpg Learn the Jerusalema Dance in Five Minutes Zumba instructor Nataša breaks the worldwide Jerusalema group dance into taps, shuffles, forward steps and a turn, counts it through slowly and then faster, then dances along with the music. Made to suit kids, young and old. https://www.youtube-nocookie.com/embed/XBjAoiN2CnQ 381 2021-02-17 yes no Nataša Javor Zumba no https://notbroken.io/videos/jessica-smith-cardio-for-bad-knees/ 2026-11-01 https://i.ytimg.com/vi/f0yVP_eixEI/hqdefault.jpg https://i.ytimg.com/vi/f0yVP_eixEI/hqdefault.jpg 10-Minute Low-Impact Cardio for Bad Knees Jessica Smith mixes walking in place with side step taps, knee lifts, toe-tap jacks and crossover kicks, then cools down with heel digs and a gentle stretch. Short, no-jump cardio for people whose knees don't like impact. https://www.youtube-nocookie.com/embed/f0yVP_eixEI 606 2014-11-28 yes no jessicasmithtv no https://notbroken.io/videos/jive-basic-american-spin-mooch-egils-smagris/ 2026-11-01 https://i.ytimg.com/vi/eLmeRpDl6p8/hqdefault.jpg https://i.ytimg.com/vi/eLmeRpDl6p8/hqdefault.jpg Learn to Jive: Basic, Change of Places, American Spin and Mooch Former Latvian ballroom champion Egils Smagris runs a beginners' jive workshop: rock step and chassé, an easy hip-level hold, a bouncy on-the-spot exercise, change of places, the American spin and the mooch, then a routine to music. The turns are best with a partner. https://www.youtube-nocookie.com/embed/eLmeRpDl6p8 790 2017-04-25 yes no Egils Smagris no https://notbroken.io/videos/joanna-soh-low-impact-cardio-larger-bodies/ 2026-11-01 https://i.ytimg.com/vi/f4ploouAfWI/hqdefault.jpg https://i.ytimg.com/vi/f4ploouAfWI/hqdefault.jpg 20-Minute Low-Impact Cardio for Larger Bodies Certified trainer Joanna Soh leads two rounds of nine gentle, no-jump moves for 40 seconds each: marching, step jacks, leg curls, reach and twist, small squats, step-back lunges, standing crunches, cross punches and step-out burpees. Made for people around 100 kg and up who are new to exercise. https://www.youtube-nocookie.com/embed/f4ploouAfWI 1231 2018-01-25 yes no Joanna Soh Official no https://notbroken.io/videos/joe-wicks-20-minute-full-body-hiit/ 2026-11-01 https://i.ytimg.com/vi/Og_f0_QO_Ko/hqdefault.jpg https://i.ytimg.com/vi/Og_f0_QO_Ko/hqdefault.jpg 20-Minute Full-Body HIIT, No Equipment After a 2-minute mobility warm-up, Joe Wicks leads 20 moves for 30 seconds on and 30 off, with a stretch break halfway: running on the spot, lateral squats, walkout push-ups, mountain climbers, lunges with knee drives, glute bridges, high knees and squat jumps. https://www.youtube-nocookie.com/embed/Og_f0_QO_Ko 1394 2020-09-29 yes no The Body Coach TV by Joe Wicks no https://notbroken.io/videos/joe-wicks-beginners-hiit/ 2026-11-01 https://i.ytimg.com/vi/zghuACZGqoY/hqdefault.jpg https://i.ytimg.com/vi/zghuACZGqoY/hqdefault.jpg 15-Minute Beginner HIIT Workout Joe Wicks runs 15 different moves for 35 seconds each with 25 seconds rest: jogging or marching on the spot, squats, walkouts, curtsy lunges, shuffles, glute bridges, crunches, planks, side lunges, knee push-ups and punches. An easy way into HIIT. https://www.youtube-nocookie.com/embed/zghuACZGqoY 969 2023-08-06 yes no The Body Coach TV by Joe Wicks no https://notbroken.io/videos/joe-wicks-ten-minute-seated-workout-for-seniors/ 2026-11-01 https://i.ytimg.com/vi/JZR3ooOGYMs/hqdefault.jpg https://i.ytimg.com/vi/JZR3ooOGYMs/hqdefault.jpg 10-Minute Seated Workout for Seniors (Joe Wicks) A friendly chair-based interval session for seniors, 45 seconds on and 15 off across ten moves: leg extensions, toe touches with a twist, squat to sit, fast knee lifts, punches, clap-under knees, shoulder rotation and press, and seated star jumps. https://www.youtube-nocookie.com/embed/JZR3ooOGYMs 669 2023-10-07 yes no The Body Coach TV by Joe Wicks no https://notbroken.io/videos/johanna-hadley-seated-swans-ballet/ 2026-11-01 https://i.ytimg.com/vi/jO0GcdSGixY/hqdefault.jpg https://i.ytimg.com/vi/jO0GcdSGixY/hqdefault.jpg Seated Swans: Chair Ballet with Johanna Hadley A seated Silver Swans ballet class for older people: a rub-and-brush warm-up, seated pliés and ballet arms, a dance to Elite Syncopations, footwork, and Swan Lake and Coppélia themes. No ballet experience needed; a dining chair is enough. https://www.youtube-nocookie.com/embed/jO0GcdSGixY 2234 2025-01-17 yes no Virtual Village Hall by Royal Voluntary Service no https://notbroken.io/videos/johns-hopkins-sit-to-stand-balance/ 2026-11-01 https://i.ytimg.com/vi/q3faZkO4gbc/hqdefault.jpg https://i.ytimg.com/vi/q3faZkO4gbc/hqdefault.jpg Sit-to-Stand and Balance Progression to Prevent Falls A physical therapist teaches two home exercises for older adults: the sit-to-stand with hand-support options, then a standing balance ladder from feet apart to feet together to one leg, with a sturdy counter close by. https://www.youtube-nocookie.com/embed/q3faZkO4gbc 243 2019-04-29 yes no Johns Hopkins Medicine no https://notbroken.io/videos/jon-saunders-standing-posture-routine/ 2026-11-01 https://i.ytimg.com/vi/aPd06RUKDsE/hqdefault.jpg https://i.ytimg.com/vi/aPd06RUKDsE/hqdefault.jpg Standing Posture Routine With Wall Work A chiropractor leads a fully standing follow-along that warms up, mobilises the spine, then strengthens: standing cat-cow, thoracic rotations, nods, W raises, reverse snow angels, a corner chest stretch and wall angels. No floor work. https://www.youtube-nocookie.com/embed/aPd06RUKDsE 726 2026-08-16 yes no Dr. Jon Saunders no https://notbroken.io/videos/julia-reppel-30-min-spine-hip-mobility-advanced/ 2026-11-01 https://i.ytimg.com/vi/Rkn60VeCITY/hqdefault.jpg https://i.ytimg.com/vi/Rkn60VeCITY/hqdefault.jpg 30-Minute Advanced Mobility Workout for Spine and Hips A timed, music-only intermediate-to-advanced session with on-screen tips: wrist and spine prep, supermans, cat-cow waves and lunge reaches, then 90/90 switches, bridge leg circles and deep squat knee drops, and a finisher of squat-to-cobra and lunge flows. Use a hand for support as needed. https://www.youtube-nocookie.com/embed/Rkn60VeCITY 1814 2025-07-28 yes no mobility by julia reppel no https://notbroken.io/videos/julie-gudmestad-upper-back-neck-posture/ 2026-11-01 https://i.ytimg.com/vi/mKCo4eHtQI4/hqdefault.jpg https://i.ytimg.com/vi/mKCo4eHtQI4/hqdefault.jpg Yoga for Posture: Upper Back and Neck Alignment A physical therapist and yoga teacher guides a supported chest opener over a rolled blanket, face-down back strengthening, then standing work with a strap to feel shoulders down and neck long. Gives options for stiff or sore necks. https://www.youtube-nocookie.com/embed/mKCo4eHtQI4 794 2026-09-03 yes no YogaUOnline no https://notbroken.io/videos/jump-rope-dudes-beginner-workout/ 2026-11-01 https://i.ytimg.com/vi/1BZM2Vre5oc/hqdefault.jpg https://i.ytimg.com/vi/1BZM2Vre5oc/hqdefault.jpg 10-Minute Beginner Jump Rope Workout Brandon from Jump Rope Dudes alternates 20-second rounds of the basic jump rope bounce with jacks, air squats, push-ups, high knees, butt kicks and lunges, coaching rope technique each round. You need a jump rope; a heavier rope makes it easier to learn. https://www.youtube-nocookie.com/embed/1BZM2Vre5oc 760 2019-05-20 yes no Jump Rope Dudes no https://notbroken.io/videos/jump-rope-footwork-intervals-madfit/ 2026-11-01 https://i.ytimg.com/vi/tNaoARG9E8w/hqdefault.jpg https://i.ytimg.com/vi/tNaoARG9E8w/hqdefault.jpg Jump Rope Footwork Intervals, With or Without a Rope Maddie leads two rounds of jump-rope footwork (side to side, open and close, heel touches, butt kicks), then drills jumping over the rope laid on the floor (hurdles, side jumps, skaters). Upbeat and relaxed about trips; works without a rope too. https://www.youtube-nocookie.com/embed/tNaoARG9E8w 1129 2024-08-21 yes no MadFit no https://notbroken.io/videos/kassandra-yoga-posture-spine/ 2026-11-01 https://i.ytimg.com/vi/6kPTiuOzNYI/hqdefault.jpg https://i.ytimg.com/vi/6kPTiuOzNYI/hqdefault.jpg Hatha Yoga for Posture and a Healthy Spine A gentle, therapeutic hatha class for the spine: knee pumps, core work lying on the back, bridge, cat-cow, ragdoll fold and rolling up tall, prone baby cobra and leg lifts, low lunge and thread the needle. No props; not a strenuous practice. https://www.youtube-nocookie.com/embed/6kPTiuOzNYI 1759 2022-03-07 yes no Yoga with Kassandra no https://notbroken.io/videos/kathak-lesson-1-devesh-mirchandani/ 2026-11-01 https://i.ytimg.com/vi/SPYXGdBsz_Y/hqdefault.jpg https://i.ytimg.com/vi/SPYXGdBsz_Y/hqdefault.jpg Kathak Lesson 1: Tatkar Footwork in Teentaal for Beginners Dancer Devesh Mirchandani, who has trained in Kathak for 11 years, teaches a first class for beginners of any age: the starting stance, flat tatkar footwork in teentaal (16 beats), a second basic and a third with heel strikes, reciting the bols, dancing on the diagonals, then a short theory talk. https://www.youtube-nocookie.com/embed/SPYXGdBsz_Y 1955 2022-12-19 yes no Devesh Mirchandani no https://notbroken.io/videos/kathryn-morgan-flexibility-routine-splits/ 2026-11-01 https://i.ytimg.com/vi/v0OzPShRHgM/hqdefault.jpg https://i.ytimg.com/vi/v0OzPShRHgM/hqdefault.jpg 23-Minute Hip and Leg Flexibility Routine Working Toward the Splits Former New York City Ballet soloist Kathryn Morgan leads a floor stretch for people working toward the splits, with 30-second holds (warm up for 5 minutes first): hamstrings, hip openers, a lying straddle, butterfly, folds, a lunge-to-split series (you can stay in the lunge), toes and calves. https://www.youtube-nocookie.com/embed/v0OzPShRHgM 1350 2017-07-18 yes no Kathryn Morgan no https://notbroken.io/videos/kayleen-jazz-lyrical-technique/ 2026-11-01 https://i.ytimg.com/vi/mEK7rGTpcZg/hqdefault.jpg https://i.ytimg.com/vi/mEK7rGTpcZg/hqdefault.jpg 30-Minute Jazz and Lyrical Dance Technique Class A dance teacher leads a full warm-up, then explains and drills small-space jazz and lyrical basics: slow rises, quarter, half and full turns, ronds de jambe, kicks, développés and fan kicks. Good for adults who want to dance with better control. https://www.youtube-nocookie.com/embed/mEK7rGTpcZg 1927 2021-11-02 yes no Kayleen Babel no https://notbroken.io/videos/kettlebell-beginners-joe-wicks/ 2026-11-01 https://i.ytimg.com/vi/LnnkW8-fOJY/hqdefault.jpg https://i.ytimg.com/vi/LnnkW8-fOJY/hqdefault.jpg 10-Minute Kettlebell Workout for Beginners Ten 40-second moves with one kettlebell - goblet squats, swings, high pulls, lunges, squat presses, push-ups and deadlifts. A short session for those new to kettlebells; it starts straight in, so warm up first. https://www.youtube-nocookie.com/embed/LnnkW8-fOJY 678 2023-09-24 yes no The Body Coach TV by Joe Wicks no https://notbroken.io/videos/kettlebell-clean-beginner-progression/ 2026-11-01 https://i.ytimg.com/vi/MYpz7OykS7I/hqdefault.jpg https://i.ytimg.com/vi/MYpz7OykS7I/hqdefault.jpg Kettlebell Clean for Beginners: Dead Clean to Swing Clean Kettlebell coach Mark Wildman builds the clean in steps: the grip and rack position, a dead clean from the floor, a two-hand pick-up to the rack, a one-arm swing and finally the swing clean. Suits beginners using a light kettlebell. https://www.youtube-nocookie.com/embed/MYpz7OykS7I 391 2025-06-06 yes no Mark Wildman no https://notbroken.io/videos/kettlebell-clean-squat-press-workout-15/ 2026-11-01 https://i.ytimg.com/vi/ICg2fJUFFkI/hqdefault.jpg https://i.ytimg.com/vi/ICg2fJUFFkI/hqdefault.jpg 19-Minute Kettlebell Clean, Squat and Press Workout for Beginners Master kettlebell coach Marcus Martinez leads timed circuits built on three lifts, adding a step each round: dead-start cleans, goblet squats and push presses, then hang clean to squat, strict press, and clean, back lunge and kneeling press. Best once you have learned the clean. https://www.youtube-nocookie.com/embed/ICg2fJUFFkI 1117 2021-07-16 yes no Kettlebell Kings no https://notbroken.io/videos/kettlebell-deadlift-hip-hinge/ 2026-11-01 https://i.ytimg.com/vi/Ub6QSCsc9Eg/hqdefault.jpg https://i.ytimg.com/vi/Ub6QSCsc9Eg/hqdefault.jpg Kettlebell Deadlift and Hip Hinge for Beginners Kettlebell coach Owen Evans teaches the hip hinge with a broomstick along your back, then the kettlebell deadlift with the bell between your feet. A short first lesson before learning the kettlebell swing. https://www.youtube-nocookie.com/embed/Ub6QSCsc9Eg 197 2012-02-22 yes no Xceed Fitness no https://notbroken.io/videos/kettlebell-full-body-35-min-nourishmovelove/ 2026-11-01 https://i.ytimg.com/vi/TshmaAZfmt4/hqdefault.jpg https://i.ytimg.com/vi/TshmaAZfmt4/hqdefault.jpg 35-Minute Full Body Kettlebell Strength (Low Impact) A full warm-up, then three rounds of nine moves - goblet squats, staggered deadlifts, split lunges, rows, presses, hollow-hold chest presses, swings, lateral lunge clean-and-press and side bends - and a stretch. A single dumbbell works instead. https://www.youtube-nocookie.com/embed/TshmaAZfmt4 2281 2025-03-17 yes no nourishmovelove no https://notbroken.io/videos/kettlebell-full-body-40-intermediate/ 2026-11-01 https://i.ytimg.com/vi/r6lMn3pQqH4/hqdefault.jpg https://i.ytimg.com/vi/r6lMn3pQqH4/hqdefault.jpg 41-Minute Full-Body Kettlebell Workout, Intermediate IKU-certified kettlebell coach Samuel Jordan leads two rounds of 20 sets of 40 seconds, most moves on each side: rack squats, strict presses, single-leg deadlifts, rows, swing cleans, push-ups, goblet squats, swings, curls and triceps work. For people who know the swing and clean; warm up first. https://www.youtube-nocookie.com/embed/r6lMn3pQqH4 2473 2025-07-18 yes no Samuel Jordan no https://notbroken.io/videos/kettlebell-press-one-arm-dan-john/ 2026-11-01 https://i.ytimg.com/vi/gi6YyaLozCE/hqdefault.jpg https://i.ytimg.com/vi/gi6YyaLozCE/hqdefault.jpg One-Arm Kettlebell Press: Technique and Drills Strength coach Dan John teaches the one-arm kettlebell press from a good clean, with drills that build it: overhead waiter walks, pressing an elastic band to learn the groove, and the rack carry. Suits anyone new to pressing a kettlebell. https://www.youtube-nocookie.com/embed/gi6YyaLozCE 418 2021-05-31 yes no Dan John no https://notbroken.io/videos/kettlebell-swing-basics-one-arm-faults/ 2026-11-01 https://i.ytimg.com/vi/yHxcTn1UeAc/hqdefault.jpg https://i.ytimg.com/vi/yHxcTn1UeAc/hqdefault.jpg Kettlebell Swing Basics: Two-Hand and One-Arm, Plus Common Faults Senior StrongFirst instructors show how to start the swing from a hip hinge with a pendulum hike, build to the two-hand and then one-arm swing, and fix two common faults: squatting the swing and leaning back too far at the top. https://www.youtube-nocookie.com/embed/yHxcTn1UeAc 190 2015-04-16 yes no StrongFirst no https://notbroken.io/videos/kettlebell-turkish-get-up-basics/ 2026-11-01 https://i.ytimg.com/vi/0bWRPC49-KI/hqdefault.jpg https://i.ytimg.com/vi/0bWRPC49-KI/hqdefault.jpg Kettlebell Turkish Get-Up: The Basic Steps A StrongFirst instructor walks through the get-up from lying to standing and back: roll to press, up to elbow and hand, low sweep, lunge and stand. He then shows two common shoulder and elbow faults without a weight. For anyone learning the move. https://www.youtube-nocookie.com/embed/0bWRPC49-KI 167 2015-04-16 yes no StrongFirst no https://notbroken.io/videos/kettlebell-two-hand-swing/ 2026-11-01 https://i.ytimg.com/vi/m-S9H2XVvYg/hqdefault.jpg https://i.ytimg.com/vi/m-S9H2XVvYg/hqdefault.jpg Kettlebell Two-Hand Swing for Beginners A kettlebell coach teaches the basic two-hand swing as a hip-powered move, building from the kettlebell deadlift setup, with a simple every-minute practice plan for learning it. https://www.youtube-nocookie.com/embed/m-S9H2XVvYg 359 2022-07-19 yes no Mark Wildman no https://notbroken.io/videos/kids-vs-parents-workout-canterbury-bankstown/ 2026-11-01 https://i.ytimg.com/vi/ojg6EpEeDI0/hqdefault.jpg https://i.ytimg.com/vi/ojg6EpEeDI0/hqdefault.jpg Kids vs Parents: Partner Circuit to Do With a Child Megan, from a council leisure centre, leads 30-second moves with her young helper: squats hand in hand, back lunges, plank taps, frog squats, mountain climbers, a plank hold, a chest press with the child leaning into your hands (or push-ups) and a 45-degree hold. Repeat 3 or 4 rounds. https://www.youtube-nocookie.com/embed/ojg6EpEeDI0 620 2020-05-14 yes no City of Canterbury Bankstown no https://notbroken.io/videos/kierstie-payge-chair-yoga-seniors-65-and-up/ 2026-11-01 https://i.ytimg.com/vi/e6QHRS7DR3k/hqdefault.jpg https://i.ytimg.com/vi/e6QHRS7DR3k/hqdefault.jpg Chair Yoga for Seniors 65 and Up A full-body chair yoga class for seniors 65 and up and anyone with limited mobility: breathing, ankles and legs, hip openers and twists, side stretches, shoulders, a short memory game, hands and neck, seated sun salutations and warriors, and a quiet closing. https://www.youtube-nocookie.com/embed/e6QHRS7DR3k 1363 2020-12-13 yes no Yoga by Kierstie Payge no https://notbroken.io/videos/kinkeade-cardio-dance-15/ 2026-11-01 https://i.ytimg.com/vi/yN3GgCUmmXw/hqdefault.jpg https://notbroken.io/videos/kit-laughlin-beginner-stretch-therapy-class/ 2026-11-01 https://i.ytimg.com/vi/UNX7jc7S1_g/hqdefault.jpg https://i.ytimg.com/vi/UNX7jc7S1_g/hqdefault.jpg 1-Hour Beginner Stretch Therapy Class with Guided Relaxation Stretch Therapy's Kit Laughlin teaches a beginner class: lunge stretches for hamstrings and hip flexors, a floor quad stretch, kneeling side bends, wall stretches for chest and biceps and a wall back bend, then a 16-minute lying relaxation. A cushion helps. https://www.youtube-nocookie.com/embed/UNX7jc7S1_g 3528 2022-01-30 yes no Kit Laughlin (Stretch Therapy) no https://notbroken.io/videos/kizomba-three-basic-steps-morgane-lucia/ 2026-11-01 https://i.ytimg.com/vi/jmtUHQ43uKA/hqdefault.jpg https://i.ytimg.com/vi/jmtUHQ43uKA/hqdefault.jpg Kizomba Basics for Followers: The Three Basic Steps Kizomba teacher Morgane Lucia shows followers the three kizomba basics: weight changes on the spot, the side step with a close (marca), and open, change and close, also travelling forward and back, then dances them to kizomba music. Practise alone before dancing with a partner. https://www.youtube-nocookie.com/embed/jmtUHQ43uKA 504 2019-01-23 yes no Rebola no https://notbroken.io/videos/knee-friendly-lower-body-dumbbells-20/ 2026-11-01 https://i.ytimg.com/vi/cM3mqCNGccU/hqdefault.jpg https://i.ytimg.com/vi/cM3mqCNGccU/hqdefault.jpg 20-Minute Squat-Free Lower-Body Workout with Dumbbells A leg session with no squats: a short warm-up, weighted side leg lifts, small-range lunges and single-leg deadlifts, then floor work for the glutes and hips (kickbacks, figure-four bridges, clamshells) and a stretch. Suits people whose knees dislike squats. https://www.youtube-nocookie.com/embed/cM3mqCNGccU 1222 2019-07-06 yes no jessicasmithtv no https://notbroken.io/videos/kpop-dance-basics-footwork-shuffles/ 2026-11-01 https://i.ytimg.com/vi/Cn3S2qomEcE/hqdefault.jpg https://i.ytimg.com/vi/Cn3S2qomEcE/hqdefault.jpg K-Pop Dance Basics: Heel Twists and Footwork Shuffles K-pop dancer LEIA teaches the shuffling footwork found in many K-pop dances: a quick warm-up, heel twists, the side shuffle driven by the knees, and the forward-and-back shuffle on the balls of the feet, each slowly, then to music. Mirrored; good for K-pop beginners. https://www.youtube-nocookie.com/embed/Cn3S2qomEcE 525 2024-02-16 yes no LEIA no https://notbroken.io/videos/kpop-demon-hunters-family-dance/ 2026-11-01 https://i.ytimg.com/vi/UQszedf6RFM/hqdefault.jpg https://i.ytimg.com/vi/UQszedf6RFM/hqdefault.jpg 11-Minute KPop Demon Hunters Family Dance Party Jamie dances to songs from KPop Demon Hunters with three young dancers and their mom, calling out punches, kicks and side-to-side moves. It is a warm, glittery party for kids and grown-ups together, and she says it is not about being perfect. https://www.youtube-nocookie.com/embed/UQszedf6RFM 660 2025-09-05 yes no The Studio by Jamie Kinkeade no https://notbroken.io/videos/kpop-demon-hunters-golden-tutorial/ 2026-11-01 https://i.ytimg.com/vi/z2a12SFqvV0/hqdefault.jpg https://i.ytimg.com/vi/z2a12SFqvV0/hqdefault.jpg Learn the 'Golden' Dance from KPop Demon Hunters, Step by Step K-pop dance teacher Kathleen Carm breaks down the HUNTR/X 'Golden' choreography from KPop Demon Hunters in two parts, taught from behind with a mirror view, with counts and detail on the arms, hips and head, then runs it at half, three-quarter and full speed. Best with some dance experience. https://www.youtube-nocookie.com/embed/z2a12SFqvV0 1505 2025-07-08 yes no Kathleen Carm no https://notbroken.io/videos/kpop-newjeans-dance-workout-15-minutes/ 2026-11-01 https://i.ytimg.com/vi/bphl_7Boe0s/hqdefault.jpg https://i.ytimg.com/vi/bphl_7Boe0s/hqdefault.jpg 15-Minute K-Pop Dance Workout to NewJeans Hits A friendly follow-along through six NewJeans songs (Attention, Hype Boy, NewJeans, ETA, Ditto and Super Shy) with 'Next' move previews on screen so you are never caught out. No talking, just upbeat pop and easy-to-copy choreography. https://www.youtube-nocookie.com/embed/bphl_7Boe0s 941 2024-07-19 yes no Ria DanceFit no https://notbroken.io/videos/kukuwa-african-dance-15/ 2026-11-01 https://i.ytimg.com/vi/q7ytBN8eaiM/hqdefault.jpg https://i.ytimg.com/vi/q7ytBN8eaiM/hqdefault.jpg 15-Minute African Dance Workout A non-stop 15-minute African dance session led by Kukuwa and her team, travelling through grooves from different African countries with bent-knee steps, hip and arm moves. Fun for anyone who enjoys upbeat music. https://www.youtube-nocookie.com/embed/q7ytBN8eaiM 1161 2020-04-24 yes no Kukuwa Fitness no https://notbroken.io/videos/kukuwa-groove-and-sculpt/ 2026-11-01 https://i.ytimg.com/vi/BIForyal1aQ/hqdefault.jpg https://i.ytimg.com/vi/BIForyal1aQ/hqdefault.jpg African Dance Groove and Sculpt Kukuwa and her daughters lead a 28-minute standing African dance workout: a warm-up, dance combinations with frequent held low wide-stance squats, and a cool-down. Suits people who want dance cardio with some leg work. https://www.youtube-nocookie.com/embed/BIForyal1aQ 1694 2022-08-22 yes no Kukuwa Fitness no https://notbroken.io/videos/latin-ballroom-mix-workout/ 2026-11-01 https://i.ytimg.com/vi/xTwUmGySwNc/hqdefault.jpg https://i.ytimg.com/vi/xTwUmGySwNc/hqdefault.jpg 20-Minute Beginner Latin and Ballroom Dance Workout Professional dancer Elena Plescenco leads a mirrored follow-along through basic hustle, merengue, samba, bachata, rumba, cha cha, salsa and jive steps, with each dance labelled on screen. Warm up first; ideal for curious beginners. https://www.youtube-nocookie.com/embed/xTwUmGySwNc 1235 2021-02-15 yes no Flow Dance Studios no https://notbroken.io/videos/latin-dance-seniors-beginners/ 2026-11-01 https://i.ytimg.com/vi/rvu7iNIrNa8/hqdefault.jpg https://i.ytimg.com/vi/rvu7iNIrNa8/hqdefault.jpg Low-Impact Latin Dance for Seniors and Beginners A 20-minute low-impact Latin dance with a march warm-up, side salsas, cha-chas, hip twists and shoulder shimmies, ending with a full stretch. Made for seniors and beginners; each song repeats a few easy moves. https://www.youtube-nocookie.com/embed/rvu7iNIrNa8 1210 2022-08-01 yes no SeniorShape Fitness no https://notbroken.io/videos/learn-waltz-box-step-10-minutes-brian-fortuna/ 2026-11-01 https://i.ytimg.com/vi/fJSb2fhUtMs/hqdefault.jpg https://i.ytimg.com/vi/fJSb2fhUtMs/hqdefault.jpg Learn to Waltz in 10 Minutes: The Box Step with a Partner Brian Fortuna, a professional dancer from Dancing with the Stars and Strictly Come Dancing, teaches a beginners' class the waltz box step: the lady's and the man's parts, a relaxed dance hold, then dancing it together to music. https://www.youtube-nocookie.com/embed/fJSb2fhUtMs 669 2014-02-13 yes no DanceClassVideo no https://notbroken.io/videos/lebanese-dabke-beginner-steps/ 2026-11-01 https://i.ytimg.com/vi/m_F9rKTdtZ0/hqdefault.jpg https://i.ytimg.com/vi/m_F9rKTdtZ0/hqdefault.jpg Learn Lebanese Dabke: Three Beginner Steps Slow, counted lesson in three classic dabke steps popular across the Levant: the northern step with a kick and hit, a slower two-hit swing and a 'lame' step with a lean (the creator says the original Baalbek version differs). Ends with a run-through to Lebanese songs. https://www.youtube-nocookie.com/embed/m_F9rKTdtZ0 509 2020-04-22 yes no Dabke Love no https://notbroken.io/videos/legacy-better-bones-balance/ 2026-11-01 https://i.ytimg.com/vi/7Rtvz2urh8s/hqdefault.jpg https://i.ytimg.com/vi/7Rtvz2urh8s/hqdefault.jpg Bones and Balance Exercise Class for Osteoporosis An orthopedic physical therapist leads a home version of her in-person bone-strength class: arm work with light weights or soup cans, wall push-ups and wall squats, leg kicks, sit-to-stands and a spine-safe hip hinge. https://www.youtube-nocookie.com/embed/7Rtvz2urh8s 1079 2020-05-13 yes no Legacy Health no https://notbroken.io/videos/leilah-slow-belly-dance-10/ 2026-11-01 https://i.ytimg.com/vi/rB_fXVULx68/hqdefault.jpg https://i.ytimg.com/vi/rB_fXVULx68/hqdefault.jpg 10-Minute Slow and Smooth Belly Dance for Beginners Leilah starts with shoulder, arm and neck loosening, then teaches fluid belly dance moves one at a time: snake arms, hip figure-eights, chest isolations, soft hip lifts, weight shifts and a knee shimmy, joined into a short routine. Gentle and slow. https://www.youtube-nocookie.com/embed/rB_fXVULx68 739 2023-08-27 yes no BellyFIT by Leilah no https://notbroken.io/videos/light-dumbbell-back-shoulders-posture/ 2026-11-01 https://i.ytimg.com/vi/VF9Ex5q0Jfo/hqdefault.jpg https://i.ytimg.com/vi/VF9Ex5q0Jfo/hqdefault.jpg 10-Minute Back and Shoulder Workout for Posture A 10-minute workout with light 2 to 5 lb dumbbells, mostly standing, in 45-second rounds: rows, flys from a forward-leaning high lunge, presses, a superman lift and a floor lat pulldown. Wrist-friendly, aimed at back and shoulder strength for better posture. https://www.youtube-nocookie.com/embed/VF9Ex5q0Jfo 643 2021-11-18 yes no fitbymik no https://notbroken.io/videos/lindy-hop-one-hour-beginner-class-joe-demers/ 2026-11-01 https://i.ytimg.com/vi/Rf0iEyYK1lA/hqdefault.jpg https://i.ytimg.com/vi/Rf0iEyYK1lA/hqdefault.jpg Learn to Lindy Hop: One-Hour Beginner Swing Class Champion Lindy hop and blues instructor Joe DeMers and his partner Nelle teach a one-hour dance-along class: rock and triple steps, open, closed and side-by-side positions, hand passes, the swing out and swivels, with whole songs to practise to. Best with a partner. https://www.youtube-nocookie.com/embed/Rf0iEyYK1lA 3798 2019-03-08 yes no Joe DeMers no https://notbroken.io/videos/lindy-hop-six-count-basic-laura-glaess/ 2026-11-01 https://i.ytimg.com/vi/U9yKEnewTas/hqdefault.jpg https://i.ytimg.com/vi/U9yKEnewTas/hqdefault.jpg Lindy Hop Basics: 6-Count Rhythm and Partner Hold Laura and her dance partner teach the lindy hop rhythm (rock step, triple step, triple step) solo, then in closed and open position with an easy rotating turn. A friendly start for swing dancing at parties. https://www.youtube-nocookie.com/embed/U9yKEnewTas 728 2021-05-11 yes no Laura Glaess no https://notbroken.io/videos/locking-basics-how-to-lock/ 2026-11-01 https://i.ytimg.com/vi/d4jXQmXnvzo/hqdefault.jpg https://i.ytimg.com/vi/d4jXQmXnvzo/hqdefault.jpg Locking Dance Basics: How to Do the Lock Locking teacher JoeyTheJAM breaks down the lock, the signature move of locking created by Don Campbell: the camel-walk posture, elbows driving forward, hand options, the prep and the double lock, then a four-speed drill and variations. A thorough first locking lesson. https://www.youtube-nocookie.com/embed/d4jXQmXnvzo 894 2020-11-12 yes no JoeyTheJAM no https://notbroken.io/videos/loop-band-beginner-full-body-15/ 2026-11-01 https://i.ytimg.com/vi/lm_30_1lTqU/hqdefault.jpg https://i.ytimg.com/vi/lm_30_1lTqU/hqdefault.jpg 16-Minute Beginner Loop Band Workout for the Whole Body A certified personal trainer takes you through 10 slow reps of each move with a light loop band: arm pulls, curls and triceps presses, then standing side and back leg lifts, band squats, bridges and lying leg work. Hold a chair or wall for balance if needed. https://www.youtube-nocookie.com/embed/lm_30_1lTqU 939 2020-06-05 yes no Vive Health no https://notbroken.io/videos/loop-band-glute-strength-four-moves/ 2026-11-01 https://i.ytimg.com/vi/78MFVmYdp8M/hqdefault.jpg https://i.ytimg.com/vi/78MFVmYdp8M/hqdefault.jpg Loop Band Glute Strength: Four Moves From a Physical Therapist Physical therapist Beth Wagner teaches four hip and glute exercises with a loop band: sit-to-stand squats to a chair, standing half moons or back and side leg lifts, a bridge with a band press, and clamshells, with advice on choosing the band and doing two sets of 15. https://www.youtube-nocookie.com/embed/78MFVmYdp8M 667 2022-12-16 yes no Movement & Function no https://notbroken.io/videos/lottie-murphy-desk-posture-pilates/ 2026-11-01 https://i.ytimg.com/vi/UiqJTuybVUk/hqdefault.jpg https://i.ytimg.com/vi/UiqJTuybVUk/hqdefault.jpg Pilates Break for Desk Posture A friendly floor Pilates break for people who sit all day: cat-cow, down dog, arm windows, pelvic curls, hamstring stretches, thread the needle, a plank rock, hip flexor lunges and seated arm opens. https://www.youtube-nocookie.com/embed/UiqJTuybVUk 715 2020-07-29 yes no Lottie Murphy no https://notbroken.io/videos/low-back-care-programme-three-levels/ 2026-11-01 https://i.ytimg.com/vi/ErenB7F8faI/hqdefault.jpg https://i.ytimg.com/vi/ErenB7F8faI/hqdefault.jpg 35-Minute Low Back Care Programme With Levels for Each Exercise Two exercise specialists from a primary care network warm you up, then show two or three levels each of bird dogs, core work, upper-back moves, bridges, sit-to-stands and side planks, plus stretches; pause and practise the level that suits you. Made for people managing long-term low back pain. https://www.youtube-nocookie.com/embed/ErenB7F8faI 2123 2023-09-18 yes no Edmonton West Primary Care Network no https://notbroken.io/videos/low-back-exercises-hospital-physical-therapist/ 2026-11-01 https://i.ytimg.com/vi/jQQ_yOVenRs/hqdefault.jpg https://i.ytimg.com/vi/jQQ_yOVenRs/hqdefault.jpg Gentle Low Back Exercises and Stretches With a Physical Therapist A hospital physical therapist demonstrates seven gentle low-back exercises done lying on a bed or mat: knee rocking, curl-ups, pelvic tilts and bridges, then knee-to-chest, hamstring and piriformis stretches, with how many reps and how often. A calm, simple routine for beginners. https://www.youtube-nocookie.com/embed/jQQ_yOVenRs 421 2021-04-20 yes no Prisma Health no https://notbroken.io/videos/low-back-stability-bridges-dead-bug-side-plank/ 2026-11-01 https://i.ytimg.com/vi/DndzRZaZpQ0/hqdefault.jpg https://i.ytimg.com/vi/DndzRZaZpQ0/hqdefault.jpg Four Low-Back Stability Exercises: Bridges, Dead Bug, Side Plank An orthopaedic physical therapist teaches four exercises for low-back control: a bridge pushing out into a loop band, a marching bridge, a modified dead bug with slow leg lowers, and an offset side plank, with sets, reps and how to progress. Good for building steady control of the spine. https://www.youtube-nocookie.com/embed/DndzRZaZpQ0 591 2025-04-29 yes no Rehab Science no https://notbroken.io/videos/low-impact-rowing-workout-light-dumbbells-british-rowing/ 2026-11-01 https://i.ytimg.com/vi/oX8s2T6BhoY/hqdefault.jpg https://i.ytimg.com/vi/oX8s2T6BhoY/hqdefault.jpg 24-Minute Low-Impact Rowing Workout with Light Dumbbells Go Row Indoor instructor Clare from British Rowing leads a rowing warm-up, light-medium-hard 20-second intervals, then a gentler circuit of easy rowing between seated presses, twists, squats, lateral raises, a plank and triceps work with light dumbbells, and a cool-down. Suits most rowers. https://www.youtube-nocookie.com/embed/oX8s2T6BhoY 1420 2018-10-11 yes no British Rowing no https://notbroken.io/videos/lower-back-strengthening-progressions-physio/ 2026-11-01 https://i.ytimg.com/vi/pS3pktiP-zA/hqdefault.jpg https://i.ytimg.com/vi/pS3pktiP-zA/hqdefault.jpg Lower Back Strengthening: Progressions From Easy to Advanced A physiotherapist builds low-back strength in stages: leg lifts on all fours, back raises over a gym ball, reverse leg lifts off a bed or table, then partner-held back extensions and holds, later with light weight. For rebuilding back strength after a low-back injury, on the way back to lifting. https://www.youtube-nocookie.com/embed/pS3pktiP-zA 791 2020-10-29 yes no Physio REHAB no https://notbroken.io/videos/lower-body-active-stretch-for-sitters/ 2026-11-01 https://i.ytimg.com/vi/UIRTPXj1Q1U/hqdefault.jpg https://i.ytimg.com/vi/UIRTPXj1Q1U/hqdefault.jpg Active Lower Body Stretch for Hamstrings and Hips Two personal trainers guide five active stretches with about five reps each: a lying hamstring stretch, a rocking hip flexor and hamstring lunge, a side lunge for the inner thigh, a sit-back hamstring stretch and a cross-legged leg extension. Aimed at people who sit a lot. https://www.youtube-nocookie.com/embed/UIRTPXj1Q1U 705 2020-11-10 yes no Juice & Toya no https://notbroken.io/videos/lower-body-glute-activation-fitness-blender/ 2026-11-01 https://i.ytimg.com/vi/BWdu2bFevjQ/hqdefault.jpg https://i.ytimg.com/vi/BWdu2bFevjQ/hqdefault.jpg Lower Body Strength with Glute Activation Warm-Up Glute activation on the mat and a bodyweight warm-up, then paired strength sets of squat presses, deadlifts, reverse lunges, dumbbell swings, goblet side-step squats and side lunges, with a cool-down stretch. Dumbbells are optional. https://www.youtube-nocookie.com/embed/BWdu2bFevjQ 1610 2022-04-25 yes no FitnessBlender no https://notbroken.io/videos/lsvt-big-parkinsons/ 2026-11-01 https://i.ytimg.com/vi/dan5UdM1KCk/hqdefault.jpg https://i.ytimg.com/vi/dan5UdM1KCk/hqdefault.jpg LSVT BIG Exercises for Parkinson's: Seated and Standing A physical therapist introduces LSVT BIG: big reaches, weight shifts, rocking steps, twists, sit-to-stands and car-exit practice. Her husband, also a certified clinician, shows seated versions. It opens and closes with a pitch for the LSVT BIG programme. https://www.youtube-nocookie.com/embed/dan5UdM1KCk 1452 2024-02-26 yes no LSVTGLOBAL no https://notbroken.io/videos/lucy-wyndham-read-10-minute-cardio-walk/ 2026-11-01 https://i.ytimg.com/vi/JjkYsOHHbVA/hqdefault.jpg https://i.ytimg.com/vi/JjkYsOHHbVA/hqdefault.jpg 10-Minute Walk-and-Tone Cardio at Home Lucy alternates 30 seconds of brisk walking on the spot or around the room with 30-second standing moves such as cross-over taps, overhead knee lifts, side steps to tiptoes, kicks with twists and V-steps. Non-stop, quiet cardio for small spaces; warm up first. https://www.youtube-nocookie.com/embed/JjkYsOHHbVA 669 2022-02-21 yes no Lucy Wyndham-Read no https://notbroken.io/videos/lucy-wyndham-read-knee-friendly-cardio/ 2026-11-01 https://i.ytimg.com/vi/xv33xQZyeEA/hqdefault.jpg https://i.ytimg.com/vi/xv33xQZyeEA/hqdefault.jpg 15-Minute Knee-Friendly Cardio, No Jumping After a short warm-up, Lucy leads 15 standing, no-jump moves for 45 seconds each, such as side steps with knee lifts, glute squeeze-backs, cross-body knee crunches, ski marches and step-backs with rowing arms. Gentle on the knees and quiet enough for flats. https://www.youtube-nocookie.com/embed/xv33xQZyeEA 1026 2023-08-07 yes no Lucy Wyndham-Read no https://notbroken.io/videos/lunge-for-beginners/ 2026-11-01 https://i.ytimg.com/vi/ugW5I-a5A-Q/hqdefault.jpg https://i.ytimg.com/vi/ugW5I-a5A-Q/hqdefault.jpg How to Do a Lunge: Beginner Form Guide A coach covers the three big lunge mistakes and seven form checkpoints, then works from a supported half reverse lunge up to front and jump lunges so every level has a starting point. https://www.youtube-nocookie.com/embed/ugW5I-a5A-Q 845 2021-01-23 yes no WeShape no https://notbroken.io/videos/lunge-variations-explained/ 2026-11-01 https://i.ytimg.com/vi/oqqnmOJD3XA/hqdefault.jpg https://i.ytimg.com/vi/oqqnmOJD3XA/hqdefault.jpg Lunge Variations Explained: Split Stance to Bulgarian Split Squat A physical therapist builds the lunge from split-stance basics to reverse, forward, walking, lateral and curtsy lunges and the Bulgarian split squat, explaining which leg each one loads so you can choose the right one for your goal. https://www.youtube-nocookie.com/embed/oqqnmOJD3XA 357 2020-06-03 yes no [P]rehab no https://notbroken.io/videos/mady-morrison-25-min-deep-full-body-stretch/ 2026-11-01 https://i.ytimg.com/vi/tnZ96Y2C28Y/hqdefault.jpg https://i.ytimg.com/vi/tnZ96Y2C28Y/hqdefault.jpg 25-Minute Deep Full-Body Stretch to Build Flexibility A music-only deep stretching session with on-screen names and timers: seated twists, cat-cow, forward bends, puppy pose, deep lunges, pyramid, side lunge, lizard and pigeon, then lying twists and a short relaxation. Suits people with some stretching experience; easier options are shown. https://www.youtube-nocookie.com/embed/tnZ96Y2C28Y 1497 2024-05-25 yes no Mady Morrison no https://notbroken.io/videos/mambo-forward-back-basic-howcast/ 2026-11-01 https://i.ytimg.com/vi/--jqOdifXrw/hqdefault.jpg https://i.ytimg.com/vi/--jqOdifXrw/hqdefault.jpg Mambo Basic Step: Forward and Back for Beginners New York dance instructors Aaron and Christina teach the forward-and-back basic of the mambo, counted 2, 3, 4, 1 with a hold on 1, say which foot leaders and followers start on, and show the hand holds used with a partner. A quick first look at the dance. https://www.youtube-nocookie.com/embed/--jqOdifXrw 179 2013-10-11 yes no Howcast no https://notbroken.io/videos/margaret-martin-five-key-strength-moves-over-50/ 2026-11-01 https://i.ytimg.com/vi/VaJeHcgmpRA/hqdefault.jpg https://i.ytimg.com/vi/VaJeHcgmpRA/hqdefault.jpg Five Key Strength Exercises for Seniors and Over-50s A physical therapist and strength coach teaches five basics with easy starting points: plank and push-up from a countertop, heel raises, a chair squat with a pillow to limit depth, and a band row looped round door handles. https://www.youtube-nocookie.com/embed/VaJeHcgmpRA 857 2026-06-11 yes no Margaret Martin, Physical Therapist no https://notbroken.io/videos/margaret-martin-postural-strengthening/ 2026-11-01 https://i.ytimg.com/vi/SEzVuJchU5c/hqdefault.jpg https://i.ytimg.com/vi/SEzVuJchU5c/hqdefault.jpg Postural Strengthening on the Floor with a Physical Therapist A registered physical therapist leads slow floor exercises that build the muscles holding you tall: belt-resisted shoulder rotation, snow angels, gentle ab bracing with leg lifts, then face-down leg, head and chest lifts. Needs a belt, two towels and a pillow. https://www.youtube-nocookie.com/embed/SEzVuJchU5c 750 2020-11-14 yes no Margaret Martin, Physical Therapist no https://notbroken.io/videos/margaret-martin-seated-strength-seniors/ 2026-11-01 https://i.ytimg.com/vi/rqDZxbVKY7Y/hqdefault.jpg https://i.ytimg.com/vi/rqDZxbVKY7Y/hqdefault.jpg Seated Chair Strength Workout for Seniors A physical therapist leads a chair-only session for seniors after a long warm-up: heel raises, hamstring heel digs, glute squeezes, thigh presses against your hands, presses into the chair arms and knee extensions, then seated stretches. https://www.youtube-nocookie.com/embed/rqDZxbVKY7Y 2009 2022-07-19 yes no Margaret Martin, Physical Therapist no https://notbroken.io/videos/margaret-martin-sit-tall/ 2026-11-01 https://i.ytimg.com/vi/jPTUmhObIM0/hqdefault.jpg https://i.ytimg.com/vi/jPTUmhObIM0/hqdefault.jpg How to Sit Tall: Seated Posture Alignment Lesson A registered physical therapist teaches a seated alignment practice from feet to crown: set up the chair, share weight evenly through both sit bones, then lift the ribs away from the pelvis. Quiet and slow, for anyone who sits a lot. https://www.youtube-nocookie.com/embed/jPTUmhObIM0 545 2020-04-04 yes no Margaret Martin, Physical Therapist no https://notbroken.io/videos/marius-visser-band-upper-back/ 2026-11-01 https://i.ytimg.com/vi/bDLl8-ffVN8/hqdefault.jpg https://i.ytimg.com/vi/bDLl8-ffVN8/hqdefault.jpg Five Resistance Band Exercises for the Upper Back A qualified biokineticist coaches single-arm band rows, overhead pull-downs, face pulls, straight-arm pull-downs and rear shoulder pulls to build the upper-back muscles that hold the shoulders back. Band anchors to a post or door. https://www.youtube-nocookie.com/embed/bDLl8-ffVN8 840 2025-02-13 yes no Marius Visser | Over 50 Specialist Biokineticist no https://notbroken.io/videos/mark-wildman-neck-mobility-drill/ 2026-11-01 https://i.ytimg.com/vi/9enAikPH_k8/hqdefault.jpg https://i.ytimg.com/vi/9enAikPH_k8/hqdefault.jpg 5-Minute Neck Mobility Drill: Turns, Tilts, Glides and Circles Trainer Mark Wildman leads a short follow-along for the neck: turns, side tilts, looking up and down, forward-back and side-to-side head glides, then slow half and full circles, always aiming to grow taller. He stresses drawing the head back, the opposite of looking down at a phone. https://www.youtube-nocookie.com/embed/9enAikPH_k8 297 2023-10-28 yes no Mark Wildman no https://notbroken.io/videos/mary-poppins-supercal-dance-lesson/ 2026-11-01 https://i.ytimg.com/vi/sy_qy9EvluQ/hqdefault.jpg https://i.ytimg.com/vi/sy_qy9EvluQ/hqdefault.jpg Learn the Supercalifragilisticexpialidocious Dance from Mary Poppins West End stars Zizi Strallen (Mary Poppins) and Louis Gaunt (Bert) and dance captain Yves teach the show's famous letter-shape routine one letter at a time, then dance it slowly and faster, as in the show. Mostly arm shapes with pliés and a small jump; fun for all ages. https://www.youtube-nocookie.com/embed/sy_qy9EvluQ 710 2022-07-22 yes no OfficialLondonTheatre no https://notbroken.io/videos/massage-ball-tight-shoulders-physio/ 2026-11-01 https://i.ytimg.com/vi/_rZ9ZRGQios/hqdefault.jpg https://i.ytimg.com/vi/_rZ9ZRGQios/hqdefault.jpg Massage Ball Exercises for Tight Shoulders A physiotherapist shows three simple ways to use a massage ball on the front and back of the shoulder, by hand or against a wall, including one with arm movement. Easy for anyone who sits at a desk. https://www.youtube-nocookie.com/embed/_rZ9ZRGQios 278 2021-06-21 yes no PhysioFit Health & Sports Injury Clinic no https://notbroken.io/videos/mcclendon-30-minute-low-impact-aerobics/ 2026-11-01 https://i.ytimg.com/vi/NuXPGt1SvHs/hqdefault.jpg https://i.ytimg.com/vi/NuXPGt1SvHs/hqdefault.jpg 30-Minute Easy Low-Impact Aerobics A 30-minute low-impact aerobics class from a licensed physical therapist with 30 years in group fitness: gentle warm-up, choreography taught slowly with options, and a brief stretch. Made for active seniors and beginners, but can challenge anyone. https://www.youtube-nocookie.com/embed/NuXPGt1SvHs 1781 2022-04-22 yes no Jenny McClendon no https://notbroken.io/videos/mcgill-big-3-core-exercises/ 2026-11-01 https://i.ytimg.com/vi/jZylx81_kfg/hqdefault.jpg https://i.ytimg.com/vi/jZylx81_kfg/hqdefault.jpg McGill Big 3 Core Exercises: Bird Dog, Side Plank, Curl-Up An exercise specialist from a primary care network teaches the three McGill core exercises: bird dog, side plank (on knees, then on feet) and the McGill curl-up, with short holds and easier options. A sensible, back-friendly place to start core training. https://www.youtube-nocookie.com/embed/jZylx81_kfg 351 2020-04-06 yes no Edmonton West Primary Care Network no https://notbroken.io/videos/meredith-seated-posture-stretches/ 2026-11-01 https://i.ytimg.com/vi/THzfSxcGnlY/hqdefault.jpg https://i.ytimg.com/vi/THzfSxcGnlY/hqdefault.jpg Everyday Seated Posture Stretches for Seniors A seated routine made for older adults and beginners: spinal arches, chin glides, shoulder rolls and blade squeezes, arm pulls, diagonal reaches, twists and a chest release. Light enough to repeat daily. https://www.youtube-nocookie.com/embed/THzfSxcGnlY 672 2026-06-14 yes no Senior Fitness With Meredith no https://notbroken.io/videos/merengue-basics-kennedy-center/ 2026-11-01 https://i.ytimg.com/vi/daaHi0jtHlw/hqdefault.jpg https://i.ytimg.com/vi/daaHi0jtHlw/hqdefault.jpg Merengue Basics: Knee Bend, Travel and Partner Hold Latin dance teachers Ricardo Loaiza and Elba Garcia show the easy merengue step: bend one knee at a time on the beat, travel, then add a partner and a simple turn. Short, friendly and fine for beginners. https://www.youtube-nocookie.com/embed/daaHi0jtHlw 311 2013-03-29 yes no Kennedy Center Education Digital Learning no https://notbroken.io/videos/merengue-five-steps-dancing-with-gali/ 2026-11-01 https://i.ytimg.com/vi/BZ4dlwtFJZM/hqdefault.jpg https://i.ytimg.com/vi/BZ4dlwtFJZM/hqdefault.jpg Learn Merengue: Five Easy Steps, No Partner Needed Dance teacher Gali cheerfully breaks down five easy merengue party steps you can do alone: the step in place with a relaxed hip action, a forward-and-back rock, walking, small forward-and-together steps and a turn, then dances them all to upbeat merengue music. https://www.youtube-nocookie.com/embed/BZ4dlwtFJZM 1040 2025-06-21 yes no Dancing with Gali no https://notbroken.io/videos/mini-ballet-barre-workout/ 2026-11-01 https://i.ytimg.com/vi/9Dsxy2xOtT4/hqdefault.jpg https://i.ytimg.com/vi/9Dsxy2xOtT4/hqdefault.jpg Mini Ballet Barre Workout at Home Dancer Alessia leads a short classical ballet barre using a chair: warm-up, pliés, tendus, glissés, fondus, rond de jambe and battements. A general-level class that newcomers can take gently and dancers can use as a workout. https://www.youtube-nocookie.com/embed/9Dsxy2xOtT4 1471 2016-08-17 yes no Lazy Dancer Tips no https://notbroken.io/videos/mini-band-arms-20/ 2026-11-01 https://i.ytimg.com/vi/e90l8zQtXbc/hqdefault.jpg https://i.ytimg.com/vi/e90l8zQtXbc/hqdefault.jpg Mini Band Arm Workout: Triceps, Biceps, Shoulders Short timed circuits with a loop band work one arm at a time through triceps kickbacks, palm-up forward reaches and side extensions, then finish with shoulders. Use a lighter band, or none, to make it easier. https://www.youtube-nocookie.com/embed/e90l8zQtXbc 1404 2020-04-25 yes no Nicole Pearce Movement no https://notbroken.io/videos/more-life-health-seated-leg-strength/ 2026-11-01 https://i.ytimg.com/vi/ZLqvDBFHp4E/hqdefault.jpg https://i.ytimg.com/vi/ZLqvDBFHp4E/hqdefault.jpg Seated Leg Strength Exercises for Seniors A physiotherapist leads eight completely seated leg exercises for seniors: knee extensions, straight leg raises, heel slides, calf raises with and without pressing down, toe raises, and inner and outer thigh work. Good if standing is hard. https://www.youtube-nocookie.com/embed/ZLqvDBFHp4E 838 2023-08-24 yes no More Life Health Seniors no https://notbroken.io/videos/more-life-health-seniors-posture-strength/ 2026-11-01 https://i.ytimg.com/vi/opgAbQTos0w/hqdefault.jpg https://i.ytimg.com/vi/opgAbQTos0w/hqdefault.jpg Seated and Standing Posture Strength for Seniors A physiotherapist guides older adults through seated band rows, core sit-backs and chin tucks, then standing chair-supported glute work and dumbbell rows, a chest stretch, gentle chest self-massage and a short relaxation. Band and weights are optional. https://www.youtube-nocookie.com/embed/opgAbQTos0w 941 2021-11-20 yes no More Life Health Seniors no https://notbroken.io/videos/more-life-health-strength-weights-intermediate/ 2026-11-01 https://i.ytimg.com/vi/OS3n6p3EWno/hqdefault.jpg https://i.ytimg.com/vi/OS3n6p3EWno/hqdefault.jpg 20-Minute Strength Workout with Weights for Seniors A physiotherapist leads a standing session for seniors: gentle mobility, then three rounds of squats, calf raises, rows and curls at 15, 10 and 5 reps, a no-weights bonus round with chair presses, and a short balance finish. https://www.youtube-nocookie.com/embed/OS3n6p3EWno 1167 2022-06-12 yes no More Life Health Seniors no https://notbroken.io/videos/morning-low-back-stretches-bob-brad/ 2026-11-01 https://i.ytimg.com/vi/pqM3hCLIpIQ/hqdefault.jpg https://i.ytimg.com/vi/pqM3hCLIpIQ/hqdefault.jpg Gentle Morning Low Back Stretches (Bed or Floor) Two physical therapists lead easy low-back stretches you can start in bed: knee rocks, knee-to-chest, bridges, hamstring stretch, press-ups and cat-camel, then gentle standing twists. Suits stiff mornings and beginners. https://www.youtube-nocookie.com/embed/pqM3hCLIpIQ 660 2020-04-11 yes no Bob & Brad no https://notbroken.io/videos/morning-yoga-flow-20-min-jess/ 2026-11-01 https://i.ytimg.com/vi/hnrkkvx4d50/hqdefault.jpg https://i.ytimg.com/vi/hnrkkvx4d50/hqdefault.jpg 19-Minute Morning Yoga Flow to Stretch and Strengthen A short morning flow: side bends and cat-cow, knee-to-nose core work, low lunge and lizard with a quad stretch, side plank, yoga squat, cobra and sphinx, then a wide-leg fold with twists. Options keep it open to most levels. https://www.youtube-nocookie.com/embed/hnrkkvx4d50 1155 2020-06-10 yes no Jess Yoga no https://notbroken.io/videos/motown-cardio-dance-seniors/ 2026-11-01 https://i.ytimg.com/vi/51iHTzEiIr4/hqdefault.jpg https://i.ytimg.com/vi/51iHTzEiIr4/hqdefault.jpg Motown Cardio Dance for Seniors and Beginners A low-impact oldies and Motown dance workout built ladder-style: learn a move, add the next, and repeat from the top, with written cues on screen. Includes a warm-up and a stretching cool-down; made for seniors and beginners. https://www.youtube-nocookie.com/embed/51iHTzEiIr4 1792 2025-06-09 yes no SeniorShape Fitness no https://notbroken.io/videos/motown-seated-dance-class/ 2026-11-01 https://i.ytimg.com/vi/vQ-v8IMnNKM/hqdefault.jpg https://i.ytimg.com/vi/vQ-v8IMnNKM/hqdefault.jpg Seated Motown Hits Class for Older Adults A Motown-themed Metro Active chair class from a physical therapy clinic: three instructors lead easy seated arm, trunk and leg moves to the music, then finish with gentle neck, shoulder and side stretches. Made for seniors, open to anyone; go at your own pace. https://www.youtube-nocookie.com/embed/vQ-v8IMnNKM 1102 2020-11-13 yes no Metro Physical Therapy no https://notbroken.io/videos/move-it-or-lose-it-julie-gentle-full-body-routine/ 2026-11-01 https://i.ytimg.com/vi/xcbZtTdnbR0/hqdefault.jpg https://i.ytimg.com/vi/xcbZtTdnbR0/hqdefault.jpg Gentle Full-Body Routine with Move It or Lose It Julie takes older adults through a complete short session: warm-up, clock-face coordination and marching, light-weight arm work (tins of soup will do), slow sit-to-stands, supported balance and a flowing cool-down. https://www.youtube-nocookie.com/embed/xcbZtTdnbR0 1116 2025-07-23 yes no Move it or Lose it UK no https://notbroken.io/videos/move-it-or-lose-it-seated-mobility-everyday-tasks/ 2026-11-01 https://i.ytimg.com/vi/nZpp5xcleVw/hqdefault.jpg https://i.ytimg.com/vi/nZpp5xcleVw/hqdefault.jpg Seated Mobility for Everyday Tasks (Move It or Lose It) A slow seated routine for older people, made with a consultant geriatrician for people in hospital, in care or recovering at home: neck, wrists and fingers, ankles, shoulders, knees, legs, arms and trunk twists, each tied to an everyday task. https://www.youtube-nocookie.com/embed/nZpp5xcleVw 1042 2023-02-16 yes no Move it or Lose it UK no https://notbroken.io/videos/move-with-nicole-posture-pilates/ 2026-11-01 https://i.ytimg.com/vi/imWc_27U9w8/hqdefault.jpg https://i.ytimg.com/vi/imWc_27U9w8/hqdefault.jpg Mat Pilates Class for Posture and a Healthy Spine A mat Pilates class that strengthens the back and deep core and stretches the tight areas: spinal twists, bird-dog sweeps, glute bridges, curls, roll-ups, reverse tabletop and prone back work. Moderate pace with options. https://www.youtube-nocookie.com/embed/imWc_27U9w8 1676 2023-03-31 yes no Move With Nicole no https://notbroken.io/videos/msk-stick-shoulder-mobility/ 2026-11-01 https://i.ytimg.com/vi/B_DK-pAcTfg/hqdefault.jpg https://i.ytimg.com/vi/B_DK-pAcTfg/hqdefault.jpg 7-Minute Shoulder Mobility Routine with a Stick, Seated or Standing Memorial Sloan Kettering fitness specialists lead a gentle routine with a broom handle, cane or light bar, seated or standing: overhead lifts, rowing-style shoulder rotations, side pushes, curls, a behind-the-back chest opener and shoulder-blade squeezes, then a side stretch. https://www.youtube-nocookie.com/embed/B_DK-pAcTfg 447 2020-07-17 yes no Memorial Sloan Kettering Cancer Center no https://notbroken.io/videos/nbs-baycrest-seated-dance-seniors-class/ 2026-11-01 https://i.ytimg.com/vi/GpZCz7qVfKI/hqdefault.jpg https://i.ytimg.com/vi/GpZCz7qVfKI/hqdefault.jpg Seated Dance Class for Seniors: Stargazing Dance and Chair Tap A seated Sharing Dance Seniors class from Canada's National Ballet School and Baycrest, with live piano: a conductor-style warm-up, a stargazing dance, a seated tap routine with kicks and jazz hands, and a singalong to 'Bicycle Built for Two'. Change any move to suit you. https://www.youtube-nocookie.com/embed/GpZCz7qVfKI 1163 2020-04-24 yes no Canada's National Ballet School no https://notbroken.io/videos/nbs-sharing-dance-seated-choreography/ 2026-11-01 https://i.ytimg.com/vi/sqVEHGobWeU/hqdefault.jpg https://i.ytimg.com/vi/sqVEHGobWeU/hqdefault.jpg Learn a Seated Dance: Sharing Dance Canada Choreography A teacher from Canada's National Ballet School explains the seated, modified version of the Sharing Dance Canada 2017 choreography, from classical Indian hand gestures, ocean waves and punches to a Canada section with animals and an energy-ball improvisation, then dances it with you. https://www.youtube-nocookie.com/embed/sqVEHGobWeU 490 2017-02-17 yes no Canada's National Ballet School no https://notbroken.io/videos/neck-isometric-strength-physio/ 2026-11-01 https://i.ytimg.com/vi/j9Gy2HFo7W0/hqdefault.jpg https://i.ytimg.com/vi/j9Gy2HFo7W0/hqdefault.jpg Four Isometric Neck Strengthening Exercises A physiotherapist teaches four static holds that strengthen the back, sides and front of the neck in a neutral position: a face-down hold, a wall press into a soft pad, a banded side hold and a chin-ball hold. https://www.youtube-nocookie.com/embed/j9Gy2HFo7W0 691 2020-09-26 yes no Physio REHAB no https://notbroken.io/videos/neck-trap-stretches-furlan/ 2026-11-01 https://i.ytimg.com/vi/ZFHO93uzc4A/hqdefault.jpg https://i.ytimg.com/vi/ZFHO93uzc4A/hqdefault.jpg Seated Neck and Upper Trap Stretches A physiatrist shows simple seated stretches for the sides, back and front of the neck and the upper trapezius, holding the chair for support, plus firm self-massage of tender spots. Good for tight, tender neck muscles. https://www.youtube-nocookie.com/embed/ZFHO93uzc4A 403 2019-09-29 yes no Dr. Andrea Furlan no https://notbroken.io/videos/neck-traps-shoulders-mobility/ 2026-11-01 https://i.ytimg.com/vi/4bRmTmd9lmM/hqdefault.jpg https://i.ytimg.com/vi/4bRmTmd9lmM/hqdefault.jpg 15-Minute Neck, Traps and Shoulder Mobility Holding a light weight to draw one shoulder down, you do slow yes and no head movements and a levator stretch with shoulder circles, then shoulder circles on all fours, arm raises to wake up the upper back and arm swings. Beginner-friendly for a stiff neck and traps. https://www.youtube-nocookie.com/embed/4bRmTmd9lmM 886 2021-08-20 yes no Tom Morrison no https://notbroken.io/videos/neurofit-bc-better-posture-parkinsons/ 2026-11-01 https://i.ytimg.com/vi/oCciCqYmYn8/hqdefault.jpg https://i.ytimg.com/vi/oCciCqYmYn8/hqdefault.jpg Five Steps to Better Standing Posture with Parkinson's A physiotherapist teaches people with Parkinson's how to stack the body over the feet: gentle ankle sway, hips over heels, a tall trunk with open chest, chin tucks at the wall or lying down, then weight shifts and slow stepping. https://www.youtube-nocookie.com/embed/oCciCqYmYn8 984 2017-03-13 yes no NeuroFit BC Ltd no https://notbroken.io/videos/nhs-advanced-aerobics/ 2026-11-01 https://i.ytimg.com/vi/kv0LUpu6hYk/hqdefault.jpg https://notbroken.io/videos/nhs-aerobics-for-beginners/ 2026-11-01 https://i.ytimg.com/vi/a44ayeoSfKM/hqdefault.jpg https://notbroken.io/videos/nhs-back-care-seated-class-1/ 2026-11-01 https://i.ytimg.com/vi/E2VEV505574/hqdefault.jpg https://notbroken.io/videos/nhs-back-care-seated-class-3/ 2026-11-01 https://i.ytimg.com/vi/VtUQRh69gXg/hqdefault.jpg https://notbroken.io/videos/nhs-intermediate-aerobics/ 2026-11-01 https://i.ytimg.com/vi/ZCbOZyLeQoQ/hqdefault.jpg https://notbroken.io/videos/nhs-morecambe-bay-falls-prevention/ 2026-11-01 https://i.ytimg.com/vi/8oDVaYs9w7A/hqdefault.jpg https://i.ytimg.com/vi/8oDVaYs9w7A/hqdefault.jpg Five Falls Prevention Exercises at Home (NHS) An NHS health team shows five simple balance and strength exercises you can fit in while the kettle boils, each with an easier and a harder option. Aimed at keeping people steady in later life. https://www.youtube-nocookie.com/embed/8oDVaYs9w7A 168 2021-09-16 yes no NHS Morecambe Bay CCG no https://notbroken.io/videos/nia-lower-body-strength-older-adults/ 2026-11-01 https://i.ytimg.com/vi/TOKxtgKrGCQ/hqdefault.jpg https://i.ytimg.com/vi/TOKxtgKrGCQ/hqdefault.jpg Four Lower-Body Strength Exercises for Older Adults (NIA) The US National Institute on Aging shows older adults doing back leg raises, side leg raises, chair stands and toe stands, with a chair or counter for support. Clear demonstrations with advice on reps and when to progress. https://www.youtube-nocookie.com/embed/TOKxtgKrGCQ 608 2016-04-07 yes no National Institute on Aging no https://notbroken.io/videos/nia-stand-on-one-foot-balance/ 2026-11-01 https://i.ytimg.com/vi/QT5d4tTXW6U/hqdefault.jpg https://i.ytimg.com/vi/QT5d4tTXW6U/hqdefault.jpg Stand on One Foot: Balance Exercise for Older Adults A trainer coaches three older adults through single-leg standing beside a sturdy chair, table or counter: hold 10 seconds each side, then progress from two hands to one hand to fingertips. https://www.youtube-nocookie.com/embed/QT5d4tTXW6U 181 2012-05-16 yes no National Institute on Aging no https://notbroken.io/videos/nia-strength-training-older-adults/ 2026-11-01 https://i.ytimg.com/vi/JejTelL05Qw/hqdefault.jpg https://i.ytimg.com/vi/JejTelL05Qw/hqdefault.jpg Standing Strength Class for Older Adults (NIA) A Go4Life class for people 50-plus led by a YMCA instructor with real older adults following along: squats at rising effort, calf raises, knee lifts and leg raises (wall or chair for support), then hand-weight curls, presses, lateral raises and triceps work. https://www.youtube-nocookie.com/embed/JejTelL05Qw 1638 2017-09-27 yes no National Institute on Aging no https://notbroken.io/videos/nordic-hamstring-curl-setup-progressions/ 2026-11-01 https://i.ytimg.com/vi/_e9vFU9-tkc/hqdefault.jpg https://i.ytimg.com/vi/_e9vFU9-tkc/hqdefault.jpg Nordic Hamstring Curl: Setup, Easier Options and Progressions A physical therapist shows how to set up and do the Nordic hamstring curl, a hard move: lower slowly, then catch yourself on your hands. Easier: bend at the hips or lower onto a stack of objects. Plus other hamstring moves and how to build up. Needs a soft pad and a firm anchor or a partner. https://www.youtube-nocookie.com/embed/_e9vFU9-tkc 629 2023-07-02 yes no E3 Rehab no https://notbroken.io/videos/nourishmovelove-15-minute-indoor-walk/ 2026-11-01 https://i.ytimg.com/vi/S2a0dAW2iQo/hqdefault.jpg https://i.ytimg.com/vi/S2a0dAW2iQo/hqdefault.jpg 15-Minute Indoor Walking Workout, No Equipment A coached 15-move indoor walk, 45 seconds a move with 15 seconds of plain walking between: heel-to-glute pulls, knee slams, low side steps, V-walks, quick feet on and off a line, skater taps. Brisk and playful; walk in place whenever you need to. https://www.youtube-nocookie.com/embed/S2a0dAW2iQo 993 2026-02-09 yes no nourishmovelove no https://notbroken.io/videos/nsymca-rise-and-shine-warm-up-chair-stretch/ 2026-11-01 https://i.ytimg.com/vi/o7LT5mCdPFE/hqdefault.jpg https://i.ytimg.com/vi/o7LT5mCdPFE/hqdefault.jpg Rise and Shine: Morning Warm-Up and Chair Stretch For a stiff, cranky morning: a short standing warm-up of marches, squats and hamstring curls, then a seated stretch sequence for shoulders, glutes, hip flexors, inner thighs and neck. From the YMCA's Silver Circuit for older adults. https://www.youtube-nocookie.com/embed/o7LT5mCdPFE 670 2020-03-18 yes no NSYMCA Virtual Wellness no https://notbroken.io/videos/nuffield-beginner-back-care-class-30/ 2026-11-01 https://i.ytimg.com/vi/wNvUflbIIjg/hqdefault.jpg https://i.ytimg.com/vi/wNvUflbIIjg/hqdefault.jpg 31-Minute Beginner Back Care Class: Strength and Stretches The first class in a healthy-spine series, introduced by a physiotherapist and led by a personal trainer: chair squats, lunges, hip hinges, kneeling leg extensions, box push-ups, bridges and leg lifts in timed rounds, with spine mobility and a full stretch. A gentle start for a stronger back. https://www.youtube-nocookie.com/embed/wNvUflbIIjg 1852 2023-09-09 yes no Nuffield Health no https://notbroken.io/videos/nyp-cardiac-rehab-home-program-intervals/ 2026-11-01 https://i.ytimg.com/vi/Z9nxS5tmQRI/hqdefault.jpg https://i.ytimg.com/vi/Z9nxS5tmQRI/hqdefault.jpg Cardiac Rehab Home Program: Intervals with Seated Options A hospital Phase 2 cardiac rehab programme for people with heart conditions: nine rounds of 30-second aerobic moves paired with 10-rep strength moves, using a chair and 1 to 2 lb weights, with seated options. Effort target is 'somewhat hard' (13 to 15). Follow your own rehab team's advice. https://www.youtube-nocookie.com/embed/Z9nxS5tmQRI 1658 2020-06-15 yes no NewYork-Presbyterian Hospital no https://notbroken.io/videos/nyu-pt-full-body-mobility-routine/ 2026-11-01 https://i.ytimg.com/vi/RN4d44hOr4o/hqdefault.jpg https://i.ytimg.com/vi/RN4d44hOr4o/hqdefault.jpg 13-Minute Full-Body Mobility Routine from a Physical Therapist Physical therapist Dr. Daniel Giordano, an NYU physical therapy alumnus, leads a no-equipment session: walkouts to plank, a lunge with elbow drop and rotation, kneeling hip circles and twists, bow-and-arrow upper-back rotations and shoulder reaches, ending in child's pose. Good morning or evening. https://www.youtube-nocookie.com/embed/RN4d44hOr4o 779 2020-05-06 yes no NYU Steinhardt no https://notbroken.io/videos/old-school-aerobics-party-low-or-high-impact/ 2026-11-01 https://i.ytimg.com/vi/MdZwrxakIew/hqdefault.jpg https://i.ytimg.com/vi/MdZwrxakIew/hqdefault.jpg 35-Minute Old-School Aerobics Party, Low or High Impact A chatty, old-school aerobics class: grapevines, step-knees, jacks and moves strung together, with a low or high impact choice for each. Christina jokes and greets people by name, then ends with a shake-out and stretch. https://www.youtube-nocookie.com/embed/MdZwrxakIew 2074 2024-12-31 yes no CHRISTINA DORNER no https://notbroken.io/videos/old-school-hip-hop-funk-over-60s-tommy-franzen/ 2026-11-01 https://i.ytimg.com/vi/cEq2Jqk20LY/hqdefault.jpg https://i.ytimg.com/vi/cEq2Jqk20LY/hqdefault.jpg Old-School Hip-Hop and Funk Steps for Over-60s Professional dancer Tommy Franzen (So You Think You Can Dance UK, West End) teaches over-60s old-school hip-hop and funk social steps: funky step-touches, front and back steps, the grapevine, the breakdown, the penguin, funky four corners and a chest groove, then strings them together. https://www.youtube-nocookie.com/embed/cEq2Jqk20LY 2045 2020-05-27 yes no Sadler's Wells no https://notbroken.io/videos/older-adult-band-workout-gerofit/ 2026-11-01 https://i.ytimg.com/vi/opzo_1ZBn-0/hqdefault.jpg https://i.ytimg.com/vi/opzo_1ZBn-0/hqdefault.jpg 53-Minute Resistance Band Workout for Older Adults, Seated or Standing An exercise physiologist from the VA's Gerofit programme for older adults leads a warm-up, two rounds of band squats or sit-to-stands, rows, curls, shoulder presses, side steps, chest presses, triceps work and pull-aparts, then a long stretch. Every move works seated or standing. https://www.youtube-nocookie.com/embed/opzo_1ZBn-0 3176 2021-09-09 yes no Veterans Health Administration no https://notbroken.io/videos/one-dumbbell-biceps-triceps-20/ 2026-11-01 https://i.ytimg.com/vi/mcuFTrNDLkg/hqdefault.jpg https://i.ytimg.com/vi/mcuFTrNDLkg/hqdefault.jpg 24-Minute Biceps and Triceps Workout with One Dumbbell A quick wrist and shoulder warm-up, then non-stop single-arm sets with one dumbbell: curls, hammer curls and a pulse finisher for the biceps, then overhead extensions, kickbacks and pulses for the triceps, ending with a short stretch. Handy if you own only one dumbbell. https://www.youtube-nocookie.com/embed/mcuFTrNDLkg 1430 2023-06-26 yes no Alex Crockford no https://notbroken.io/videos/orthopedic-one-tai-chi-falls-warm-up/ 2026-11-01 https://i.ytimg.com/vi/Qd8m2xQSCcg/hqdefault.jpg https://i.ytimg.com/vi/Qd8m2xQSCcg/hqdefault.jpg Tai Chi Warm-Up for Arthritis and Falls Prevention An occupational therapist who is also a registered tai chi instructor leads a head-to-toe warm-up from the Tai Chi for Arthritis and Falls Prevention program, then quietly demonstrates its first 12 forms. Stand by a wall or sturdy chair if you like. https://www.youtube-nocookie.com/embed/Qd8m2xQSCcg 623 2020-09-17 yes no Orthopedic One no https://notbroken.io/videos/osteoporosis-society-posture-exercises/ 2026-11-01 https://i.ytimg.com/vi/SuY3grzBoiA/hqdefault.jpg https://i.ytimg.com/vi/SuY3grzBoiA/hqdefault.jpg Posture Exercises for Osteoporosis (Royal Osteoporosis Society) A physiotherapist shows good standing and sitting alignment, then chin tucks, neck tilts, neck turns and a shoulders-back chest stretch. Made for people with osteoporosis or spinal fractures, with seated options, and fine for anyone. https://www.youtube-nocookie.com/embed/SuY3grzBoiA 302 2021-02-01 yes no Royal Osteoporosis Society no https://notbroken.io/videos/oti-mabuse-trolls-family-dance/ 2026-11-01 https://i.ytimg.com/vi/MCeo6Q3p7Mc/hqdefault.jpg https://i.ytimg.com/vi/MCeo6Q3p7Mc/hqdefault.jpg Family Dance Class: Learn a Trolls Routine with Oti Mabuse Strictly Come Dancing professional Oti Mabuse and Marius Iepure teach a whole-family routine step by step, with taps, kicks, jumping jacks, ripples and robot arms, then dance it through. Filmed at home as a live class for kids, parents and grandparents together. https://www.youtube-nocookie.com/embed/MCeo6Q3p7Mc 1742 2020-03-24 yes no Oti Mabuse no https://notbroken.io/videos/pallof-press-band/ 2026-11-01 https://i.ytimg.com/vi/C_lfM3v9HOc/hqdefault.jpg https://i.ytimg.com/vi/C_lfM3v9HOc/hqdefault.jpg Pallof Press With a Band: Five Ways A strength coach shows the band Pallof press, an anti-rotation core exercise you can do at home, in standing, split-stance, kneeling, half-kneeling and circle versions. https://www.youtube-nocookie.com/embed/C_lfM3v9HOc 397 2021-01-06 yes no Ivana Chapman no https://notbroken.io/videos/pamela-reif-80s-dance-cardio/ 2026-11-01 https://i.ytimg.com/vi/ILUZz0nGEBI/hqdefault.jpg https://i.ytimg.com/vi/ILUZz0nGEBI/hqdefault.jpg 15-Minute 80s Dance Cardio: Madonna, a-ha, Chaka Khan A non-stop 80s dance workout to Ain't Nobody, You Can't Hurry Love, Take On Me and Holiday. Each 30-second move is named on screen with a countdown, and she says it is beginner friendly with no burpees or jump squats. https://www.youtube-nocookie.com/embed/ILUZz0nGEBI 902 2020-04-12 yes no Pamela Reif no https://notbroken.io/videos/parkinsons-foundation-balance-class/ 2026-11-01 https://i.ytimg.com/vi/uOljoOvycuo/hqdefault.jpg https://i.ytimg.com/vi/uOljoOvycuo/hqdefault.jpg Balance Exercises for Parkinson's, Seated to Standing A physical therapist specialising in Parkinson's leads low-intensity balance work: seated weight shifts, narrow stances, side and forward-back weight shifting, a tai chi catwalk and clock taps, always with a sturdy chair at hand. https://www.youtube-nocookie.com/embed/uOljoOvycuo 847 2020-10-02 yes no Parkinson's Foundation no https://notbroken.io/videos/parkinsons-foundation-cardio-strength/ 2026-11-01 https://i.ytimg.com/vi/ExVQiPfoo14/hqdefault.jpg https://i.ytimg.com/vi/ExVQiPfoo14/hqdefault.jpg Cardio-Strength Class for Parkinson's (Parkinson's Foundation) A physical therapist from a Parkinson's Foundation centre of excellence leads short cardio bursts and 12-rep strength moves; two physical therapy students show seated and supported-standing versions. Weights are optional and jumps have step versions. https://www.youtube-nocookie.com/embed/ExVQiPfoo14 1845 2022-10-06 yes no Parkinson's Foundation no https://notbroken.io/videos/parkinsons-uk-chair-aerobics/ 2026-11-01 https://i.ytimg.com/vi/h9NQc0LYrwE/hqdefault.jpg https://i.ytimg.com/vi/h9NQc0LYrwE/hqdefault.jpg Seated Aerobic Circuit for Parkinson's (Parkinson's UK) A physiotherapist leads a chair-based aerobic session: warm-up, six exercises in three timed rounds (40 seconds work, 20 rest), then a cool-down. Made for people with Parkinson's who already exercise regularly. https://www.youtube-nocookie.com/embed/h9NQc0LYrwE 1937 2020-04-24 yes no Parkinson's UK no https://notbroken.io/videos/partner-bodyweight-workout-nml/ 2026-11-01 https://i.ytimg.com/vi/inBYQhyF9vk/hqdefault.jpg https://i.ytimg.com/vi/inBYQhyF9vk/hqdefault.jpg 15-Minute Partner Bodyweight Workout You and a partner do 10 moves once each (40 seconds on, 20 off): plank walk-outs with high-fives, push-up hand presses, partner squats, pendulum lunges with chops, wall-sit dips, plank hop-overs and side-plank foot taps. Playful teamwork; no warm-up. https://www.youtube-nocookie.com/embed/inBYQhyF9vk 1001 2021-11-23 yes no nourishmovelove no https://notbroken.io/videos/party-dance-moves-50s-60s-get-dance/ 2026-11-01 https://i.ytimg.com/vi/RyX5MjlOPjc/hqdefault.jpg https://i.ytimg.com/vi/RyX5MjlOPjc/hqdefault.jpg Easy Party Dance Moves for Your 50s and 60s Social-dance teacher Monika of Get Dance teaches three easy, natural-looking party moves for people in their 50s and 60s: a side step-drag with a body twist, a small backward step-touch with scooping arms, and a forward-and-back step with a lean and snaps. https://www.youtube-nocookie.com/embed/RyX5MjlOPjc 490 2025-01-04 yes no Get Dance no https://notbroken.io/videos/paul-eugene-brisk-indoor-cardio-walk/ 2026-11-01 https://i.ytimg.com/vi/e-ytgXcLWf0/hqdefault.jpg https://i.ytimg.com/vi/e-ytgXcLWf0/hqdefault.jpg 30-Minute Brisk Indoor Cardio Walk, No Jumping A brisk 144 BPM cardio walk after a 4-minute warm-up and stretch: marching, lunge-backs, knee lifts, V-steps and short fast bursts, then a cool-down and stretch. A step up from gentle walking videos, with no jumping, led by a certified group fitness instructor. https://www.youtube-nocookie.com/embed/e-ytgXcLWf0 1922 2026-03-30 yes no Paul Eugene no https://notbroken.io/videos/paul-eugene-chair-dance-oldies/ 2026-11-01 https://i.ytimg.com/vi/juvHT-ue9Sk/hqdefault.jpg https://i.ytimg.com/vi/juvHT-ue9Sk/hqdefault.jpg 28-Minute Seated Chair Dance to Rocking Oldies Exercise coach Paul Eugene leads a cheerful seated dance party for older adults: marching warm-up, toe taps, the Twist, Macarena, Monkey and Swim, seated jacks, a mambo and cha-cha, shimmies, then a cool-down. Ideal for limited mobility. https://www.youtube-nocookie.com/embed/juvHT-ue9Sk 1769 2024-11-01 yes no Paul Eugene no https://notbroken.io/videos/paul-eugene-easy-step-aerobics-beginners/ 2026-11-01 https://i.ytimg.com/vi/XOwU2wJBTME/hqdefault.jpg https://i.ytimg.com/vi/XOwU2wJBTME/hqdefault.jpg Easy Step Aerobics for Beginners and Seniors A slow 118 BPM step class from a certified group fitness instructor: warm-up and stretches, then basic steps, corner taps, kicks, turn steps and lunge-backs, ending with a cool-down. Made for beginners, seniors and anyone back after a long break. https://www.youtube-nocookie.com/embed/XOwU2wJBTME 2662 2023-12-18 yes no Paul Eugene no https://notbroken.io/videos/paula-bickford-justdance-light-seniors/ 2026-11-01 https://i.ytimg.com/vi/0BH2ec1w-9Q/hqdefault.jpg https://i.ytimg.com/vi/0BH2ec1w-9Q/hqdefault.jpg JustDance Light: Senior Dance Class with Paula Bickford A follow-the-leader dance class from a Calgary 55+ centre, formerly billed as Zumba Gold: march and grapevine warm-up, kicks, disco, Charleston, twist and tango sections, then a cool-down and stretch. No big space needed. https://www.youtube-nocookie.com/embed/0BH2ec1w-9Q 2013 2020-06-30 yes no Confederation Park 55+ Activity Centre no https://notbroken.io/videos/pf-chair-yoga-dance-parkinsons/ 2026-11-01 https://i.ytimg.com/vi/NENA-r65EHg/hqdefault.jpg https://i.ytimg.com/vi/NENA-r65EHg/hqdefault.jpg Chair Yoga Dance Party for Parkinson's A chair dance led by a certified yoga therapist: a short breathing warm-up, then seven songs, from Perry Como and the Supremes to Rod Stewart, the Archies and Rob Thomas, ending with 'I Hope You Dance'. Moves are taught before each song and build up; done fully seated. https://www.youtube-nocookie.com/embed/NENA-r65EHg 2823 2024-10-02 yes no Parkinson's Foundation no https://notbroken.io/videos/pf-dance-for-parkinsons-pop-favorites/ 2026-11-01 https://i.ytimg.com/vi/-5yzX8XpeqI/hqdefault.jpg https://i.ytimg.com/vi/-5yzX8XpeqI/hqdefault.jpg Dance for Parkinson's: Classic Songs and Adele, with a Chair A Dance for Parkinson's class from the New Orleans Ballet Association: a seated space-trip warm-up, an 'Edelweiss' hand dance, a tap dance to 'Cheek to Cheek', standing steps behind the chair to 'On the Sunny Side of the Street' and an Adele finale. Seated or standing. https://www.youtube-nocookie.com/embed/-5yzX8XpeqI 2455 2024-07-12 yes no Parkinson's Foundation no https://notbroken.io/videos/physically-integrated-dance-brush-turn-jump/ 2026-11-01 https://i.ytimg.com/vi/4WSmFOa85uQ/hqdefault.jpg https://i.ytimg.com/vi/4WSmFOa85uQ/hqdefault.jpg Wheelchair and Standing Dance Together: Brush, Turn and Jump Dancing Wheels founder Mary Verdi-Fletcher, the first professional wheelchair dancer in the US, and Sara Lawrence-Sucato show how wheelchair users and standing dancers translate a brush, a turn and a jump into a short dance to music. The wheelie shown is for experienced users. https://www.youtube-nocookie.com/embed/4WSmFOa85uQ 318 2022-03-25 yes no Kennedy Center Education Digital Learning no https://notbroken.io/videos/physio-5-minute-neck-stretches/ 2026-11-01 https://i.ytimg.com/vi/t-1Z2ZYpmt0/hqdefault.jpg https://i.ytimg.com/vi/t-1Z2ZYpmt0/hqdefault.jpg Quick Neck and Shoulder Tension Stretches A physiotherapist takes you through shoulder rolls, chin-to-chest, ear-to-shoulder, nose-to-armpit and levator scapulae stretches and a small chin tuck, sitting or standing. A quick desk-friendly break for a tight neck and shoulders. https://www.youtube-nocookie.com/embed/t-1Z2ZYpmt0 490 2023-08-04 yes no Michelle Kenway no https://notbroken.io/videos/physio-gentle-sciatica-back-routine/ 2026-11-01 https://i.ytimg.com/vi/Z9C38koJNTc/hqdefault.jpg https://i.ytimg.com/vi/Z9C38koJNTc/hqdefault.jpg Gentle Daily Back Routine for Sciatica A doctor and a physiotherapist demonstrate a gentle back-care routine aimed at people with sciatica: knee rolls, knee hugs, cat-cow, child's pose, prone arm raises, bridges, standing forward folds and side bends, marching and a hamstring stretch, each with easier and harder options. https://www.youtube-nocookie.com/embed/Z9C38koJNTc 1505 2026-02-08 yes no Doctor O'Donovan no https://notbroken.io/videos/physio-guided-foam-roller-session/ 2026-11-01 https://i.ytimg.com/vi/KWGsSq0J1Bk/hqdefault.jpg https://i.ytimg.com/vi/KWGsSq0J1Bk/hqdefault.jpg 15-Minute Guided Foam Roller Session A physiotherapist and Pilates trainer shows how to foam roll the front and outside of the thighs, inner thighs, glutes, upper back and the back of the shoulders, pausing on tight spots. A calm introduction to foam rolling for recovery days or after a workout. https://www.youtube-nocookie.com/embed/KWGsSq0J1Bk 971 2021-04-02 yes no Well+Good no https://notbroken.io/videos/physio-lower-back-stretches-beginners/ 2026-11-01 https://i.ytimg.com/vi/RArMVYuWqw8/hqdefault.jpg https://i.ytimg.com/vi/RArMVYuWqw8/hqdefault.jpg 15-Minute Gentle Lower Back Routine A physiotherapist's back-care routine on the floor: pelvic tilts and knee rolls, knee hugs and hamstring stretches, bridges, a piriformis stretch, single-leg rotations, side-lying hip flexor stretch, gentle forearm back extensions, child's pose and belly breathing. https://www.youtube-nocookie.com/embed/RArMVYuWqw8 885 2020-04-16 yes no Michelle Kenway no https://notbroken.io/videos/pilates-45-minute-class-lottie/ 2026-11-01 https://i.ytimg.com/vi/81dAtDgfDSM/hqdefault.jpg https://i.ytimg.com/vi/81dAtDgfDSM/hqdefault.jpg 45-Minute Full-Body Pilates Class at Home A longer, studio-style mat class: shoulder and spine mobility, half roll-backs, pelvic curls and the hundred, roll-ups and leg stretches, single-leg bridges, a side-lying leg series, tricep dips, bird dog and side planks, then a stretch. https://www.youtube-nocookie.com/embed/81dAtDgfDSM 2654 2020-05-13 yes no Lottie Murphy no https://notbroken.io/videos/pilates-beginner-abs-blogilates/ 2026-11-01 https://i.ytimg.com/vi/m5DJMRYDSc0/hqdefault.jpg https://i.ytimg.com/vi/m5DJMRYDSc0/hqdefault.jpg 15-Minute Beginner Pilates Abs Foundations A form-focused core class covering the classic Pilates moves with an easier and a harder option for each: the hundred, single and double leg stretch, roll-ups, heel reaches, side 'candlestick' dips and a plank from the knees or toes. https://www.youtube-nocookie.com/embed/m5DJMRYDSc0 1020 2020-07-06 yes no blogilates no https://notbroken.io/videos/pilates-chronic-back-pain-nhs/ 2026-11-01 https://i.ytimg.com/vi/zVjKoDJT8pc/hqdefault.jpg https://notbroken.io/videos/pilates-core-everyday-lottie/ 2026-11-01 https://i.ytimg.com/vi/kg07a-mgmlI/hqdefault.jpg https://i.ytimg.com/vi/kg07a-mgmlI/hqdefault.jpg 15-Minute Everyday Pilates for Abs and Core A focused Pilates core class: kneeling knee hovers, single-leg floats and chest lifts, single leg stretch, half roll-backs with twists, roll-ups and criss-cross, ending with a low plank. Good once you know the basics. https://www.youtube-nocookie.com/embed/kg07a-mgmlI 857 2020-06-14 yes no Lottie Murphy no https://notbroken.io/videos/pilates-deep-core-wall-trifecta/ 2026-11-01 https://i.ytimg.com/vi/iknzzg5nkU0/hqdefault.jpg https://i.ytimg.com/vi/iknzzg5nkU0/hqdefault.jpg 10-Minute Gentle Wall Pilates for Deep Core A slow, quiet core class lying on your back with the feet on a wall: breath-led knee lifts, leg reaches, heel taps and small ab curls that build deep core control. A good fit for beginners or anyone who wants a gentle, mindful core session. https://www.youtube-nocookie.com/embed/iknzzg5nkU0 737 2023-06-04 yes no Trifecta Pilates no https://notbroken.io/videos/pilates-full-body-beginners-nicole/ 2026-11-01 https://i.ytimg.com/vi/NyP_waVgL1w/hqdefault.jpg https://i.ytimg.com/vi/NyP_waVgL1w/hqdefault.jpg 25-Minute Full-Body Pilates for Beginners A no-equipment beginner Pilates class: rib-cage breathing, ab curls and toe taps, a glute bridge series, side-lying leg work for the outer hips, kneeling tricep dips and walk-back planks, with easier and harder options throughout. https://www.youtube-nocookie.com/embed/NyP_waVgL1w 1599 2020-10-15 yes no Move With Nicole no https://notbroken.io/videos/pilates-gentle-beginners-valant/ 2026-11-01 https://i.ytimg.com/vi/CdjRQ6GG8bA/hqdefault.jpg https://i.ytimg.com/vi/CdjRQ6GG8bA/hqdefault.jpg Gentle 15-Minute Pilates for Beginners A slow level-one mat class from a physical therapist and Pilates teacher: rolling bridges, ab curls with twists, small leg circles, tabletop leg reaches, a side-lying leg series and gentle back extension. Suits beginners and people easing back after injury. https://www.youtube-nocookie.com/embed/CdjRQ6GG8bA 1043 2020-09-28 yes no Jessica Valant no https://notbroken.io/videos/pilates-mat-standing-back-posture/ 2026-11-01 https://i.ytimg.com/vi/8Oft_tKSRag/hqdefault.jpg https://i.ytimg.com/vi/8Oft_tKSRag/hqdefault.jpg Standing Pilates for a Stronger Back and Better Posture An experienced Pilates teacher leads a standing class that sets your posture first, then uses Y-W-T-L arm work, lunge-stance arm series, a neck press into the hands, wide-stance knee bends and side stretches. https://www.youtube-nocookie.com/embed/8Oft_tKSRag 973 2025-08-05 yes no The Girl With The Pilates Mat no https://notbroken.io/videos/pilates-posture-chloe-well-good/ 2026-11-01 https://i.ytimg.com/vi/0fsCSB1RAt4/hqdefault.jpg https://i.ytimg.com/vi/0fsCSB1RAt4/hqdefault.jpg 8-Minute Pilates for Better Posture A short Pilates session for desk-bound posture: seated upper-back circles and side bends, then lying face-down chest lifts, arm reaches and pulses for the upper back and shoulders, a cobra stretch, knee push-ups with arm reaches and a chest opener. https://www.youtube-nocookie.com/embed/0fsCSB1RAt4 517 2022-11-11 yes no Well+Good no https://notbroken.io/videos/pilates-ring-full-body-keel-pilates/ 2026-11-01 https://i.ytimg.com/vi/rb2Bf11CLAs/hqdefault.jpg https://i.ytimg.com/vi/rb2Bf11CLAs/hqdefault.jpg 48-Minute Full-Body Pilates Ring (Magic Circle) Workout A certified mat Pilates instructor uses a Pilates ring for standing squats and calf raises, chest and biceps squeezes, upper-back lifts, knee push-ups, ab curls, roll-ups, twists, bridges and side-lying leg work, then a long stretch. Easier and harder options are shown. https://www.youtube-nocookie.com/embed/rb2Bf11CLAs 2871 2025-03-25 yes no Keel Pilates no https://notbroken.io/videos/pilates-standing-10min-lindywell/ 2026-11-01 https://i.ytimg.com/vi/im3VdYZaUz8/hqdefault.jpg https://i.ytimg.com/vi/im3VdYZaUz8/hqdefault.jpg 10-Minute Standing Pilates for Legs and Glutes A quick all-standing Pilates routine: roll-downs, chair squats with pulses and heel lifts, wide plies that work the inner thighs, then side lunges with an optional balance leg lift. Easy to fit into a busy day, no mat needed. https://www.youtube-nocookie.com/embed/im3VdYZaUz8 671 2021-08-19 yes no Lindywell, Pilates + Balanced Living by Robin Long no https://notbroken.io/videos/pilates-standing-legs-balance/ 2026-11-01 https://i.ytimg.com/vi/fw2mCof8OP8/hqdefault.jpg https://i.ytimg.com/vi/fw2mCof8OP8/hqdefault.jpg 10-Minute Standing Pilates for Legs and Balance A short, gentle all-standing Pilates routine with no mat needed: front, side and back leg lifts, standing leg circles and a side balance with arms overhead to build leg strength, core control and balance. https://www.youtube-nocookie.com/embed/fw2mCof8OP8 590 2022-11-29 yes no The Girl With The Pilates Mat no https://notbroken.io/videos/pilates-standing-light-weights-seniors-pilates-mat/ 2026-11-01 https://i.ytimg.com/vi/XWxQZAc4Scg/hqdefault.jpg https://i.ytimg.com/vi/XWxQZAc4Scg/hqdefault.jpg Standing Pilates with Light Weights for Seniors A Pilates teacher leads a standing session for beginners and seniors with optional light weights: curls and arm raises, hinged rows, leg lifts with arm work, balance reaches, chest opening and a gentle back extension. Water bottles or no weights work too. https://www.youtube-nocookie.com/embed/XWxQZAc4Scg 959 2024-05-06 yes no The Girl With The Pilates Mat no https://notbroken.io/videos/pilates-upper-back-shoulders-stand-tall/ 2026-11-01 https://i.ytimg.com/vi/FMZ3iFyQL4k/hqdefault.jpg https://i.ytimg.com/vi/FMZ3iFyQL4k/hqdefault.jpg Pilates for a Strong Upper Back and Shoulders A beginner mat Pilates class built around posture: seated spine mobility, shoulder-blade glides, thoracic rotation, side planks, prone back lifts and a modified push-up. Suits people who slouch and want a stronger back. https://www.youtube-nocookie.com/embed/FMZ3iFyQL4k 1147 2021-03-04 yes no Flow with Mira no https://notbroken.io/videos/pilates-wall-beginners-rachel/ 2026-11-01 https://i.ytimg.com/vi/EyDqY5RRg14/hqdefault.jpg https://i.ytimg.com/vi/EyDqY5RRg14/hqdefault.jpg Gentle 11-Minute Wall Pilates for Beginners A short, gentle Pilates session lying on your back with your feet on a wall: marching, leg and ankle circles, bridge variations with marches and heel lifts, and ab curls, finishing with glute and back stretches. https://www.youtube-nocookie.com/embed/EyDqY5RRg14 685 2023-10-10 yes no Rachel’s Fit Pilates no https://notbroken.io/videos/piriformis-glute-exercises-odonovan/ 2026-11-01 https://i.ytimg.com/vi/aSQfNtYRzEc/hqdefault.jpg https://i.ytimg.com/vi/aSQfNtYRzEc/hqdefault.jpg Piriformis and Glute Stretches and Exercises A doctor and physiotherapist demonstrate two piriformis stretches for deep buttock tightness, then simple strengtheners: bridges, side leg lifts, clamshells, face-down leg raises and shallow squats. Includes a seated desk option. https://www.youtube-nocookie.com/embed/aSQfNtYRzEc 322 2025-05-11 yes no Doctor O'Donovan no https://notbroken.io/videos/pistol-squat-form-checklist/ 2026-11-01 https://i.ytimg.com/vi/R1mxpLzYgxM/hqdefault.jpg https://i.ytimg.com/vi/R1mxpLzYgxM/hqdefault.jpg Pistol Squat Technique: Form Checklist and Easier Options A physiotherapist's checklist for the one-leg pistol squat: foot and knee position, raising the heel or standing on a box when ankles or hip flexors hold you back, and holding a weight in front as a counterbalance. For strong, experienced exercisers. https://www.youtube-nocookie.com/embed/R1mxpLzYgxM 350 2018-06-28 yes no FitnessFAQs no https://notbroken.io/videos/plantar-fascia-foot-calf-stretches/ 2026-11-01 https://i.ytimg.com/vi/nIBWGZ5CbB0/hqdefault.jpg https://i.ytimg.com/vi/nIBWGZ5CbB0/hqdefault.jpg Foot, Calf and Achilles Stretches for Heel Pain A doctor and physiotherapist show seven moves for sore feet: seated hamstring and calf stretch, sole and top-of-foot stretches, a standing calf stretch at a chair, step heel drops, a tennis-ball calf raise and towel scrunches. https://www.youtube-nocookie.com/embed/nIBWGZ5CbB0 554 2026-03-15 yes no Doctor O'Donovan no https://notbroken.io/videos/playing-card-workout-game-azopt/ 2026-11-01 https://i.ytimg.com/vi/1UT9TeuEMLc/hqdefault.jpg https://i.ytimg.com/vi/1UT9TeuEMLc/hqdefault.jpg Playing Card Workout Game with Easier Options Jen from an Arizona physical-therapy clinic shows a one-suit card workout: ace jumping jacks, king burpees, queen line jumps, jack push-ups, then number cards for squats, curl-ups, planks, lunges and more. Each move has form tips and an easier version. https://www.youtube-nocookie.com/embed/1UT9TeuEMLc 822 2020-03-25 yes no Arizona Orthopedic Physical Therapy & Kids Place no https://notbroken.io/videos/pop-party-dance-six-moves-ballroom-feed/ 2026-11-01 https://i.ytimg.com/vi/MqQHpKGbXzU/hqdefault.jpg https://i.ytimg.com/vi/MqQHpKGbXzU/hqdefault.jpg Easy Solo Party Dancing: Six Step-Tap Moves Two ballroom teachers show six easy step-tap variations (point forward, point back, diagonals, circle, slide) plus relaxed arm options, so you can dance to almost any pop song at a party or wedding without learning choreography. https://www.youtube-nocookie.com/embed/MqQHpKGbXzU 756 2021-08-29 yes no Ballroom Feed no https://notbroken.io/videos/popping-basics-pop-your-arms/ 2026-11-01 https://i.ytimg.com/vi/YozvuvQvYcU/hqdefault.jpg https://i.ytimg.com/vi/YozvuvQvYcU/hqdefault.jpg Popping Basics for Beginners: How to Pop Your Arms Leigh 'Breeze-Lee' Foaad of Versa-Style Street Dance Company teaches the arm pop for popping: squeeze the forearm, biceps and triceps together on the beat, relax in between, then pop without a fist and practise to music. A first lesson for new poppers. https://www.youtube-nocookie.com/embed/YozvuvQvYcU 393 2020-12-28 yes no Versa-Style Street Dance Company no https://notbroken.io/videos/popsugar-30-minute-cardio-hiit-three-levels/ 2026-11-01 https://i.ytimg.com/vi/CBWQGb4LyAM/hqdefault.jpg https://i.ytimg.com/vi/CBWQGb4LyAM/hqdefault.jpg 30-Minute Cardio HIIT with Easier and Harder Options Trainer Charlee Atkins leads a warm-up, three circuits of 50-second moves (down dog toe touches, mountain climber holds, sumo squats, skaters, reverse lunge balances, plank jacks and core work) and a stretching cool-down. Follow Anna for low-impact versions or Christina for the advanced hops. https://www.youtube-nocookie.com/embed/CBWQGb4LyAM 1937 2019-03-10 yes no PS Fit no https://notbroken.io/videos/post-run-cool-down-bupa/ 2026-11-01 https://i.ytimg.com/vi/ciqL41ffHTI/hqdefault.jpg https://i.ytimg.com/vi/ciqL41ffHTI/hqdefault.jpg Quick Post-Run Cool-Down Stretch A short cool-down from Bupa: an easy jog or walk, then standing hip flexor, hamstring and quad stretches and a lying knee-to-chest stretch for the lower back. Ideal straight after a run or brisk walk. https://www.youtube-nocookie.com/embed/ciqL41ffHTI 241 2021-05-18 yes no Bupa Health no https://notbroken.io/videos/post-run-dynamic-stretch/ 2026-11-01 https://i.ytimg.com/vi/taiBlDZhFT4/hqdefault.jpg https://i.ytimg.com/vi/taiBlDZhFT4/hqdefault.jpg 10-Minute Post-Run Stretch A running coach leads a gentle cool-down on the mat after a run: rocking pigeon stretches, a kneeling toe stretch, deep lunges with an optional quad pull, sphinx pose and a wide-leg seated stretch. Uses slow side-to-side movement rather than long holds. https://www.youtube-nocookie.com/embed/taiBlDZhFT4 663 2023-06-17 yes no Run Better with Ash no https://notbroken.io/videos/posture-pilates-back-and-arms-15-min/ 2026-11-01 https://i.ytimg.com/vi/kGusTLa_u3Y/hqdefault.jpg https://i.ytimg.com/vi/kGusTLa_u3Y/hqdefault.jpg 15-Minute Pilates Back and Arms Class for Posture A clinical Pilates instructor leads a mat class of 45-second intervals to strengthen the back and arms for posture: thoracic rotations, bird dog sweeps, back extensions, swimming, half-plank push-ups and reverse tabletop. https://www.youtube-nocookie.com/embed/kGusTLa_u3Y 925 2023-02-26 yes no Posture Tonic by Jacinta Brown no https://notbroken.io/videos/pound-drumming-full-body-18-minutes/ 2026-11-01 https://i.ytimg.com/vi/fgU-3zv1GiA/hqdefault.jpg https://i.ytimg.com/vi/fgU-3zv1GiA/hqdefault.jpg 18-Minute POUND Drumming-Inspired Full-Body Workout Drum along with Ripstix drumsticks through a warm-up, warrior lunges, seated core twists on the floor, a faster interval and a stretch, all to music, with modifications shown. A joyful, band-style class at moderate effort for most levels. https://www.youtube-nocookie.com/embed/fgU-3zv1GiA 1115 2020-06-12 yes no POUND Rockout. Workout. no https://notbroken.io/videos/power-for-parkinsons-seated-african-dance/ 2026-11-01 https://i.ytimg.com/vi/8zEmixQaO3o/hqdefault.jpg https://i.ytimg.com/vi/8zEmixQaO3o/hqdefault.jpg Seated African Dance Class for Parkinson's A seated African dance class with Nancy Bain: sun-salutation breathing, head, shoulder, rib and hip isolations, then loose-armed step patterns built up and danced to music, kept slow and smooth. Made for people with Parkinson's; check with your doctor first. https://www.youtube-nocookie.com/embed/8zEmixQaO3o 1878 2022-02-03 yes no Power for Parkinsons no https://notbroken.io/videos/power-for-parkinsons-seated-broadway-dance/ 2026-11-01 https://i.ytimg.com/vi/V1j5ZLKGGcI/hqdefault.jpg https://i.ytimg.com/vi/V1j5ZLKGGcI/hqdefault.jpg Seated Broadway Dance: One from A Chorus Line A seated dance class for people with Parkinson's: a gentle warm-up, then the choreography to 'One' from A Chorus Line taught step by step, danced seated and then standing. Wear a hat if you like. If you have Parkinson's, check with your doctor first. https://www.youtube-nocookie.com/embed/V1j5ZLKGGcI 1974 2022-06-22 yes no Power for Parkinsons no https://notbroken.io/videos/power-vinyasa-mermaid-wheel-45-min/ 2026-11-01 https://i.ytimg.com/vi/VBcx3-c5sBc/hqdefault.jpg https://notbroken.io/videos/pregnancy-core-pelvic-floor-strength-class/ 2026-11-01 https://i.ytimg.com/vi/mLT04Gm-tD4/hqdefault.jpg https://i.ytimg.com/vi/mLT04Gm-tD4/hqdefault.jpg 34-Minute Pregnancy Core and Pelvic Floor Strength Class For pregnant women, any trimester: a pelvic-floor physio leads strength work with easier options: band press-outs, bridges with a band pull-down, marches on a small Pilates ball, side-lying leg circles, dumbbell marches. Check with your midwife or doctor before starting exercise in pregnancy. https://www.youtube-nocookie.com/embed/mLT04Gm-tD4 2022 2025-12-24 yes no Dr. Mae Hughes no https://notbroken.io/videos/prisma-health-ankle-range-of-motion/ 2026-11-01 https://i.ytimg.com/vi/_PHPlRAYxVs/hqdefault.jpg https://i.ytimg.com/vi/_PHPlRAYxVs/hqdefault.jpg 6-Minute Ankle Mobility Stretches from a Physical Therapist A Prisma Health physical therapist shows simple moves for stiff ankles: calf and side-to-side ankle stretches with a strap, the same stretches by hand with the leg crossed, a front-of-ankle stretch, a calf stretch on a stair, then ankle circles and drawing the alphabet with your toe. https://www.youtube-nocookie.com/embed/_PHPlRAYxVs 385 2020-04-17 yes no Prisma Health no https://notbroken.io/videos/pt-10-minute-total-body-stretch/ 2026-11-01 https://i.ytimg.com/vi/COO2S7lPBzA/hqdefault.jpg https://i.ytimg.com/vi/COO2S7lPBzA/hqdefault.jpg 10-Minute Total Body Stretch for Beginners A physical therapist leads a simple head-to-toe stretch: neck and upper traps, chest and shoulders, cat-cow and child's pose, low-back rotation, piriformis, hamstrings and a kneeling hip flexor and glute combo. Good as a daily beginner routine. https://www.youtube-nocookie.com/embed/COO2S7lPBzA 648 2025-06-26 yes no Tone and Tighten no https://notbroken.io/videos/pt-20-minute-shoulder-routine/ 2026-11-01 https://i.ytimg.com/vi/DmyeOteYnys/hqdefault.jpg https://i.ytimg.com/vi/DmyeOteYnys/hqdefault.jpg 20-Minute Real-Time Shoulder Stretch and Mobility A physical therapist leads a real-time seated shoulder session: circles and arm lifts, upper trap, cross-body and triceps stretches, shoulder-blade squeezes, a rhomboid stretch, a diagonal 'draw the sword' pattern and a chest opener. Suits stiff or achy shoulders. https://www.youtube-nocookie.com/embed/DmyeOteYnys 1225 2021-03-15 yes no AskDoctorJo no https://notbroken.io/videos/pt-ankle-and-calf-stretch-routine/ 2026-11-01 https://i.ytimg.com/vi/Br8bPmeP5HM/hqdefault.jpg https://i.ytimg.com/vi/Br8bPmeP5HM/hqdefault.jpg Real-Time Ankle and Calf Stretch Routine A physical therapist leads a real-time seated routine: ankle pumps and circles, a strap calf stretch, a bent-knee soleus stretch, ankle alphabet, a front-of-shin stretch and rolling the sole of the foot. Easy to do on a chair for stiff ankles and calves. https://www.youtube-nocookie.com/embed/Br8bPmeP5HM 462 2020-04-13 yes no AskDoctorJo no https://notbroken.io/videos/pt-daily-desk-stretches/ 2026-11-01 https://i.ytimg.com/vi/vBQkySm333k/hqdefault.jpg https://i.ytimg.com/vi/vBQkySm333k/hqdefault.jpg 10-Minute Desk Stretches for Neck and Back A physical therapist leads seven 30-second moves you can do in your desk chair: chin tucks, a base-of-skull stretch, upper trap stretch, shoulder-blade squeezes, seated back extension, gentle nerve glides and a rotated low-back stretch. Easy to split up through the workday. https://www.youtube-nocookie.com/embed/vBQkySm333k 605 2019-11-19 yes no Dare To Be Active with Dr. LA Thoma Gustin no https://notbroken.io/videos/pt-daily-posture-routine/ 2026-11-01 https://i.ytimg.com/vi/jB1Yb9PMm-U/hqdefault.jpg https://i.ytimg.com/vi/jB1Yb9PMm-U/hqdefault.jpg 10-Minute Daily Posture Routine A physical therapist explains and demonstrates two short posture sets: chin tucks, a doorway chest stretch, shoulder-blade squeezes and wall angels for the neck and upper back, then a hip flexor stretch, child's pose, bridges and reverse crunches for the lower back and hips. https://www.youtube-nocookie.com/embed/jB1Yb9PMm-U 641 2020-08-13 yes no Tone and Tighten no https://notbroken.io/videos/pt-everyday-knee-exercises/ 2026-11-01 https://i.ytimg.com/vi/8UcPSritoL0/hqdefault.jpg https://i.ytimg.com/vi/8UcPSritoL0/hqdefault.jpg Everyday Physio Exercises for Sore Knees A physical therapist leads the basic knee routine she gives clients: quad sets, short arc quads over a rolled towel and propped straight leg raises on each leg, then towel-squeeze bridges and knee hugs. A gentle, knee-friendly foundation done seated or lying down. https://www.youtube-nocookie.com/embed/8UcPSritoL0 780 2024-10-07 yes no Jessica Valant no https://notbroken.io/videos/pt-gentle-neck-shoulder-upper-back/ 2026-11-01 https://i.ytimg.com/vi/fTRv8dEgK3I/hqdefault.jpg https://i.ytimg.com/vi/fTRv8dEgK3I/hqdefault.jpg 10-Minute Gentle Neck, Shoulder and Upper Back Stretch A physical therapist moves from seated cat-cow, neck tilts and partial neck rolls to side bends, child's pose reaches and thread-the-needle, then standing shoulder rolls, rotations and side bends. Gentle, and can be adapted for a chair or bed. https://www.youtube-nocookie.com/embed/fTRv8dEgK3I 641 2024-01-05 yes no Dr. Kristie Ennis no https://notbroken.io/videos/pt-hamstring-and-hip-stretch-flow/ 2026-11-01 https://i.ytimg.com/vi/ymqO4VpxlUk/hqdefault.jpg https://i.ytimg.com/vi/ymqO4VpxlUk/hqdefault.jpg 10-Minute Hamstring Stretch Flow A physical therapist and Pilates teacher guides a gentle low-lunge flow, rocking back to straighten the front leg and forward into the hip, with a side reach and child's pose, plus a standing roll-down check before and after. Suits anyone with tight hamstrings. https://www.youtube-nocookie.com/embed/ymqO4VpxlUk 584 2021-08-30 yes no Jessica Valant no https://notbroken.io/videos/pt-low-back-care-6-exercises/ 2026-11-01 https://i.ytimg.com/vi/DxIeqiyYZkQ/hqdefault.jpg https://i.ytimg.com/vi/DxIeqiyYZkQ/hqdefault.jpg Six-Exercise Low Back Care Routine A physical therapist's back-care routine done lying on the floor: lumbar rotation, piriformis and hamstring stretches, then pelvic tilts, glute bridges and bird dogs, with a countdown for each. A short, gentle option for people who want to look after their lower back. https://www.youtube-nocookie.com/embed/DxIeqiyYZkQ 638 2021-02-11 yes no Tone and Tighten no https://notbroken.io/videos/pt-seated-full-body-stretch/ 2026-11-01 https://i.ytimg.com/vi/UAA3E5MLqrM/hqdefault.jpg https://i.ytimg.com/vi/UAA3E5MLqrM/hqdefault.jpg Seated Full-Body Stretch in a Chair A physical therapist leads a calm, real-time stretch you can do entirely in a chair: a short warm-up, neck stretches, shoulder-blade squeezes, a seated twist and side stretch, knee to chest, a seated hamstring stretch and an active calf stretch. Good if getting to the floor is hard. https://www.youtube-nocookie.com/embed/UAA3E5MLqrM 774 2020-04-20 yes no AskDoctorJo no https://notbroken.io/videos/pt-thoracic-spine-mobility/ 2026-11-01 https://i.ytimg.com/vi/7B8aFxRjy9k/hqdefault.jpg https://i.ytimg.com/vi/7B8aFxRjy9k/hqdefault.jpg Mid-Back (Thoracic Spine) Mobility Routine A physical therapist and Pilates teacher works the mid back with bridges and overhead reaches, curl-up twists, all-fours arm rainbows, an elbow cat-camel with a plank option, Pilates double leg stretch and a seated twist. Suits desk workers wanting a looser upper back. https://www.youtube-nocookie.com/embed/7B8aFxRjy9k 716 2022-06-20 yes no Jessica Valant no https://notbroken.io/videos/pure-barre-arms-abs-light-weights/ 2026-11-01 https://i.ytimg.com/vi/I60pl0sycm0/hqdefault.jpg https://i.ytimg.com/vi/I60pl0sycm0/hqdefault.jpg 42-Minute Barre Arms and Abs Class with Light Weights, All Levels Pure Barre's head of training leads an arms-and-abs barre class with light weights (or none) and a counter for balance: shoulder and biceps work in lunges, push-up series, side planks, curl-ups and tuck work, ending with a stretch. The class starts about four minutes in, after a live welcome. https://www.youtube-nocookie.com/embed/I60pl0sycm0 2511 2020-04-17 yes no Pure Barre no https://notbroken.io/videos/puregym-freestyle-combat-class-30-minutes/ 2026-11-01 https://i.ytimg.com/vi/7nms_FpBzyM/hqdefault.jpg https://i.ytimg.com/vi/7nms_FpBzyM/hqdefault.jpg 30-Minute Freestyle Combat Class with Dave Cross PureGym's master trainer leads a live-streamed combat class track by track: boxing, karate and muay thai strikes, knees and kicks, plus jacks and plyo lunges that swap for squats and plain lunges. Playful chat keeps it light. https://www.youtube-nocookie.com/embed/7nms_FpBzyM 2008 2020-11-24 yes no PureGym no https://notbroken.io/videos/push-up-progression-over-50/ 2026-11-01 https://i.ytimg.com/vi/ns-oY-CvUbM/hqdefault.jpg https://i.ytimg.com/vi/ns-oY-CvUbM/hqdefault.jpg Push-Up Progressions for Over-50s Two physiotherapists take you from wall push-ups to kitchen-bench, knees-on-chair and knee push-ups on the floor, with tips for sore wrists or hands. A gentle route for older adults to build upper-body strength. https://www.youtube-nocookie.com/embed/ns-oY-CvUbM 408 2024-04-24 yes no At-Home Exercise 55+ | Be Mobile Physiotherapy no https://notbroken.io/videos/push-up-progression-plan-50-reps/ 2026-11-01 https://i.ytimg.com/vi/qEmznUhN6IE/hqdefault.jpg https://i.ytimg.com/vi/qEmznUhN6IE/hqdefault.jpg Push-Up Progression Plan: Build Up to 50 Push-Ups in a Row A physiotherapist explains a simple plan for people who can already do 15 to 25 push-ups: 70 strict reps per session, three times a week, squeezed into fewer sets as the weeks go by, always stopping a few reps short of failure. https://www.youtube-nocookie.com/embed/qEmznUhN6IE 371 2018-09-06 yes no FitnessFAQs no https://notbroken.io/videos/push-up-progression-wall-to-floor/ 2026-11-01 https://i.ytimg.com/vi/N4TVYoXKk-8/hqdefault.jpg https://i.ytimg.com/vi/N4TVYoXKk-8/hqdefault.jpg Push-Up Progression: Wall, Incline, Knees, Floor A calisthenics athlete with 14 years' practice takes you from zero to ten push-ups through wall, incline, knee and slow negative push-ups, with form checks, wrist-friendly hand options and the common beginner mistakes. https://www.youtube-nocookie.com/embed/N4TVYoXKk-8 608 2026-03-14 yes no Cara Kuykens no https://notbroken.io/videos/qigong-20-minute-routine-holden/ 2026-11-01 https://i.ytimg.com/vi/M9mYY9EablE/hqdefault.jpg https://i.ytimg.com/vi/M9mYY9EablE/hqdefault.jpg 20-Minute Qigong Workout with Lee Holden A qigong-based workout mixing strength, stretch and flow: body tapping, low horse-stance weight shifts, spinal twists, cobra, slow knee push-ups and core work on the back, ending with calm flowing arm movements and breathing. https://www.youtube-nocookie.com/embed/M9mYY9EablE 1142 2020-04-06 yes no Holden QiGong no https://notbroken.io/videos/qigong-30-minute-morning-flow-rooted-alchemy/ 2026-11-01 https://i.ytimg.com/vi/qVzP9rMJrMw/hqdefault.jpg https://i.ytimg.com/vi/qVzP9rMJrMw/hqdefault.jpg 30-Minute Morning Qigong Flow: Loosening and Standing Practice A tai chi and qigong teacher who trained for eight years in Beijing leads a calm standing session: ankle rocks, hip and shoulder circles and relaxed arm swings, then flowing Emei Mountain qigong moves such as the fountain, millstone palm, spring and crane cools wings, ending with gentle shaking. https://www.youtube-nocookie.com/embed/qVzP9rMJrMw 1784 2026-07-01 yes no Rooted Alchemy Tai Chi & Qigong no https://notbroken.io/videos/qigong-daily-energizing-luchin/ 2026-11-01 https://i.ytimg.com/vi/orzEvQl4Ppw/hqdefault.jpg https://i.ytimg.com/vi/orzEvQl4Ppw/hqdefault.jpg 15-Minute Daily Qigong Routine A gentle standing qigong practice to loosen the joints: bouncing and arm swings, standing breathing, lotus opening, owl neck turns, hip circles, double-arrow twists, one-leg ankle circles and overhead side stretches. https://www.youtube-nocookie.com/embed/orzEvQl4Ppw 952 2023-06-04 yes no QiYoga With LuChin no https://notbroken.io/videos/qigong-eight-brocades-mimi-kuo-deemer/ 2026-11-01 https://i.ytimg.com/vi/3K-0JpiJu-o/hqdefault.jpg https://i.ytimg.com/vi/3K-0JpiJu-o/hqdefault.jpg Eight Brocades (Baduanjin) Qigong Practice A qigong teacher talks you through all eight Baduanjin movements, filmed outdoors in Beijing: holding up the heavens, drawing the bow in horse stance, looking back, swaying the head and tail, hands down the legs, punching and heel lifts. https://www.youtube-nocookie.com/embed/3K-0JpiJu-o 1114 2014-10-19 yes no Mimi Kuo-Deemer no https://notbroken.io/videos/qigong-five-animals-wu-qin-xi-yogalily/ 2026-11-01 https://i.ytimg.com/vi/FOQQxtmVBIA/hqdefault.jpg https://i.ytimg.com/vi/FOQQxtmVBIA/hqdefault.jpg Five Animals Qigong (Wu Qin Xi): 14-Minute Follow-Along A qigong teacher leads the standard Five Animals set outdoors with short spoken cues: raising the tiger's paws and seizing the prey, deer antler twists and running deer, bear waist circles and sway, monkey lifts and picking fruit, then bird stretches and flying on one leg. https://www.youtube-nocookie.com/embed/FOQQxtmVBIA 840 2020-05-03 yes no QIGONG TAICHI CENTRE | Yogalily Studio no https://notbroken.io/videos/qigong-kseny-standing-spine-posture/ 2026-11-01 https://i.ytimg.com/vi/HWhGnjytsAc/hqdefault.jpg https://i.ytimg.com/vi/HWhGnjytsAc/hqdefault.jpg Standing Qigong for Spine Alignment and Posture A qigong teacher leads a calm standing practice for spine and posture: tucked-tailbone breathing, spinal rotations, side stretches, front-and-back opening, neck turns, forward bends and gentle upward stretches. No equipment, done anywhere. https://www.youtube-nocookie.com/embed/HWhGnjytsAc 662 2024-06-29 yes no Qigong with Kseny no https://notbroken.io/videos/qigong-seated-baduanjin-peter-chen/ 2026-11-01 https://i.ytimg.com/vi/TO8rYCasa-M/hqdefault.jpg https://i.ytimg.com/vi/TO8rYCasa-M/hqdefault.jpg 15-Minute Seated Eight Brocades (Baduanjin) Qigong on a Chair A tai chi and qigong teacher of over 30 years leads all eight Baduanjin movements sitting on a chair or bench: pushing up to the sky, drawing the bow, raising one arm, looking back, leaning and turning, reaching down to the toes, punching and heel lifts. For anyone who can't practise standing. https://www.youtube-nocookie.com/embed/TO8rYCasa-M 879 2016-09-29 yes no Peter Chen no https://notbroken.io/videos/quad-stretches-dave-candy/ 2026-11-01 https://i.ytimg.com/vi/iC7GvBkePgc/hqdefault.jpg https://i.ytimg.com/vi/iC7GvBkePgc/hqdefault.jpg Seven Ways to Stretch Your Quads, and Which to Choose A physical therapist demonstrates seven ways to stretch the front of the thigh, from side-lying and seated options to kneeling and a foot-on-chair lunge, and explains which suit people with knee pain or more active people. https://www.youtube-nocookie.com/embed/iC7GvBkePgc 624 2023-02-15 yes no Dr. Dave Candy - Physical Therapist no https://notbroken.io/videos/queensland-ballet-ballet-for-seniors-barre/ 2026-11-01 https://i.ytimg.com/vi/MVCbd-DIL7g/hqdefault.jpg https://i.ytimg.com/vi/MVCbd-DIL7g/hqdefault.jpg Ballet for Seniors: Express Barre with Live Piano A Queensland Ballet barre class for seniors with a live pianist: pliés, tendus, glissé, fondu, rond de jambe, adagio, frappé and a final grand battement, with beginner and intermediate versions shown. A chair back or stable bench top works as the barre. https://www.youtube-nocookie.com/embed/MVCbd-DIL7g 1974 2020-04-05 yes no Queensland Ballet no https://notbroken.io/videos/queensland-ballet-seated-dance-for-parkinsons/ 2026-11-01 https://i.ytimg.com/vi/SbzPR5sIuSI/hqdefault.jpg https://i.ytimg.com/vi/SbzPR5sIuSI/hqdefault.jpg Seated Dance for Parkinson's Class with Queensland Ballet Two Queensland Ballet teachers teach a seated Dance for Parkinson's class with live piano: a beach warm-up, Sleeping Beauty ballet arms, a Home Among the Gum Trees hand dance, Singing in the Rain footwork and a coordination game. If you have Parkinson's, check with your doctor first. https://www.youtube-nocookie.com/embed/SbzPR5sIuSI 1904 2020-04-13 yes no Queensland Ballet no https://notbroken.io/videos/quick-rhythm-beginner-quickstep-vaughan-liddicoat/ 2026-11-01 https://i.ytimg.com/vi/dWMzXwFSqrM/hqdefault.jpg https://i.ytimg.com/vi/dWMzXwFSqrM/hqdefault.jpg Quick Rhythm and Beginner Quickstep: Steps and Timing Vaughan Liddicoat and Brittany build on the Slow Rhythm: the Quick Rhythm for quickstep music, with a heel pivot and rock turns, then a first quickstep routine of quarter turns, progressive chassé and natural pivot turn, with demonstrations and counts. https://www.youtube-nocookie.com/embed/dWMzXwFSqrM 799 2021-07-02 yes no Ballroom Mastery TV - Vaughan Liddicoat no https://notbroken.io/videos/quickstep-basic-quarter-turn-progressive-chasse-andy-wong/ 2026-11-01 https://i.ytimg.com/vi/5MK6d9Cxnp8/hqdefault.jpg https://i.ytimg.com/vi/5MK6d9Cxnp8/hqdefault.jpg Quickstep Basic Step: Quarter Turn and Progressive Chassé Andy and Wendy Wong of The Grand Ballroom in Vancouver break down the quickstep basic step, the quarter turn and progressive chassé: the man's and the lady's parts, alignment to the room, and the rise of the chassé on the toes. https://www.youtube-nocookie.com/embed/5MK6d9Cxnp8 300 2009-03-15 yes no Andy Wong no https://notbroken.io/videos/rad-silver-swans-ballet-1/ 2026-11-01 https://i.ytimg.com/vi/lNXFCLuEafw/hqdefault.jpg https://i.ytimg.com/vi/lNXFCLuEafw/hqdefault.jpg Beginner Ballet for Over-55s: Lesson 1 A Royal Academy of Dance Silver Swans teacher leads a gentle warm-up, then teaches ballet posture, pliés and rises in first, second, third and fourth positions using a chair or worktop as a barre, and a calm cool-down. Made for over-55s and adult beginners. https://www.youtube-nocookie.com/embed/lNXFCLuEafw 1052 2020-04-01 yes no Royal Academy of Dance no https://notbroken.io/videos/rad-silver-swans-world-ballet-day-class/ 2026-11-01 https://i.ytimg.com/vi/qV9RzdNPNHs/hqdefault.jpg https://i.ytimg.com/vi/qV9RzdNPNHs/hqdefault.jpg Silver Swans Ballet Class: World Ballet Day 2024 A full Royal Academy of Dance Silver Swans class for older learners: barre work (pliés, tendus, brushing jetés, rond de jambe, grand battement), then a tiny step-jump and a centre adage with balances. Warm, funny teaching; ballet terms are used freely. Hold a barre or sturdy support. https://www.youtube-nocookie.com/embed/qV9RzdNPNHs 3431 2024-11-06 yes no Royal Academy of Dance no https://notbroken.io/videos/rael-isacowitz-feel-good-pilates-routine/ 2026-11-01 https://i.ytimg.com/vi/WooVv1uzJY4/hqdefault.jpg https://i.ytimg.com/vi/WooVv1uzJY4/hqdefault.jpg 26-Minute Feel-Good Daily Mat Pilates Routine for Beginners BASI founder Rael Isacowitz teaches an unhurried daily mat routine: knee-hug stretches, pelvic curls, arm circles, knee sways, chest lifts, side lifts and side kicks, side bridge, single-leg kick, swimming, cat stretch and lunges with roll-downs. The side bridges are the hardest part. https://www.youtube-nocookie.com/embed/WooVv1uzJY4 1554 2020-03-27 yes no BASI Pilates no https://notbroken.io/videos/rahul-bollywood-dance-30/ 2026-11-01 https://i.ytimg.com/vi/M3D3msx3j6Y/hqdefault.jpg https://i.ytimg.com/vi/M3D3msx3j6Y/hqdefault.jpg 30-Minute Non-Stop Bollywood Dance Workout Rahul and guest Simran lead a warm-up, about 15 minutes of easy-to-follow Bollywood routines to four songs with a one-minute rest, then a stretching cool-down. Good for beginners who love Indian film music. https://www.youtube-nocookie.com/embed/M3D3msx3j6Y 1932 2022-12-16 yes no FITNESS DANCE With RAHUL no https://notbroken.io/videos/rashmi-easy-chair-yoga-for-the-elderly/ 2026-11-01 https://i.ytimg.com/vi/5rJPwLkXzvg/hqdefault.jpg https://i.ytimg.com/vi/5rJPwLkXzvg/hqdefault.jpg Easy Chair Yoga for Older Adults Rashmi and her two grandmothers show a simple seated routine for elderly beginners: neck and shoulder warm-ups, wrist and arm circles, side bends and twists, leg lifts, then a face massage and alternate-nostril breathing. https://www.youtube-nocookie.com/embed/5rJPwLkXzvg 823 2019-10-02 yes no Yogalates With Rashmi no https://notbroken.io/videos/rehab-science-anterior-pelvic-tilt/ 2026-11-01 https://i.ytimg.com/vi/f-yo_71K-8Y/hqdefault.jpg https://i.ytimg.com/vi/f-yo_71K-8Y/hqdefault.jpg Anterior Pelvic Tilt: Hip Flexor Stretch, Tilts and Dead Bug A board-certified orthopaedic physical therapist teaches three moves for pelvic position: a kneeling hip flexor and quad stretch, a lying posterior pelvic tilt drill, and a dead bug. He also notes that some forward tilt is normal. https://www.youtube-nocookie.com/embed/f-yo_71K-8Y 502 2024-09-18 yes no Rehab Science no https://notbroken.io/videos/relaxing-hatha-yoga-esther-ekhart/ 2026-11-01 https://i.ytimg.com/vi/zC-izZtwjDY/hqdefault.jpg https://i.ytimg.com/vi/zC-izZtwjDY/hqdefault.jpg 30-Minute Relaxing Hatha Yoga to Unwind Esther Ekhart leads a calm, slow class to release tension: supported child's pose, seated twists, lying hamstring stretches with a belt, eagle and cow-face arms, lizard, pigeon, a seated forward bend and twist, and legs up the wall to finish. Good for evenings or stressful days. https://www.youtube-nocookie.com/embed/zC-izZtwjDY 2047 2015-12-17 yes no YogaEasy no https://notbroken.io/videos/renew-medical-fitness-dynamic-warm-up/ 2026-11-01 https://i.ytimg.com/vi/utBERF6BPxQ/hqdefault.jpg https://i.ytimg.com/vi/utBERF6BPxQ/hqdefault.jpg 6-Minute Full-Body Dynamic Warm-Up Before Exercise Registered kinesiologist Taylor Romanchuk leads a quick standing warm-up set to music, with on-screen cues: neck rolls, arm circles and swings, punches, twists and reaches, hip shifts, elbow-to-knee crossovers, knee circles, light squats and lunges, then stepping jacks (jumping is optional). https://www.youtube-nocookie.com/embed/utBERF6BPxQ 334 2021-03-21 yes no Renew Medical Fitness no https://notbroken.io/videos/resistance-band-back-exercises/ 2026-11-01 https://i.ytimg.com/vi/ZfawH9NsTtI/hqdefault.jpg https://i.ytimg.com/vi/ZfawH9NsTtI/hqdefault.jpg Resistance Band Back Exercises: Lats, Mid Back and Low Back Physical therapist Jeff Cavaliere shows band moves for each part of the back: assisted pull-ups (on a bar), rows and straight-arm pulldowns for the lats, Zeus and wrap-around rows for the mid back, shrugs, lying face pulls, and good mornings and a superman press-out for the low back. https://www.youtube-nocookie.com/embed/ZfawH9NsTtI 565 2021-03-07 yes no ATHLEAN-X™ no https://notbroken.io/videos/resistance-band-full-body-tom-peto/ 2026-11-01 https://i.ytimg.com/vi/sTueHjRCMaQ/hqdefault.jpg https://i.ytimg.com/vi/sTueHjRCMaQ/hqdefault.jpg 20-Minute Full Body Resistance Band Workout Two rounds of 11 band exercises: thrusters, seated rows, face pulls, deadlifts, upright rows, pull-aparts, squats, side steps, curls and overhead extensions. Ideal for travel or minimal kit; warm up first. https://www.youtube-nocookie.com/embed/sTueHjRCMaQ 1280 2023-05-15 yes no Tom Peto Training no https://notbroken.io/videos/resistance-band-posture-rows-flys-chest-openers/ 2026-11-01 https://i.ytimg.com/vi/Zmrk1HUUtY0/hqdefault.jpg https://i.ytimg.com/vi/Zmrk1HUUtY0/hqdefault.jpg Resistance Band Posture Workout: Rows, Flys, Chest Openers A short standing band workout for posture: deadlift rows, bent-over rows, rear-shoulder flys, single-arm rows, wide band chest openers, band chest flys and side raises. Choose a band strength that suits you. https://www.youtube-nocookie.com/embed/Zmrk1HUUtY0 537 2020-11-09 yes no Vanessa B Health TV no https://notbroken.io/videos/restorative-yoga-no-props-35-min/ 2026-11-01 https://i.ytimg.com/vi/rrLkhg3fA0M/hqdefault.jpg https://i.ytimg.com/vi/rrLkhg3fA0M/hqdefault.jpg 37-Minute Restorative Yoga With No Props, Plus Meditation A slow restorative class with 1–2 minute holds: child's pose, thread the needle, puppy, half frog and lying twists, then butterfly, straddle, seated stretches and a short meditation. Good for anyone who wants to unwind. https://www.youtube-nocookie.com/embed/rrLkhg3fA0M 2205 2020-07-01 yes no Jess Yoga no https://notbroken.io/videos/robert-schleip-fascial-fitness-programme/ 2026-11-01 https://i.ytimg.com/vi/CdExgNmQoiM/hqdefault.jpg https://i.ytimg.com/vi/CdExgNmQoiM/hqdefault.jpg Fascial Fitness Programme by Robert Schleip and Colleagues The original Fascial Fitness programme from fascia researcher Robert Schleip and trainer colleagues: ball and roller work, long-chain stretches, springy swings, soft hops and wall bounces, slow floor flows, then about ten minutes of theory. https://www.youtube-nocookie.com/embed/CdExgNmQoiM 3254 2022-02-02 yes no Robert Schleip no https://notbroken.io/videos/romanian-deadlift-rdl/ 2026-11-01 https://i.ytimg.com/vi/uhghy9pFIPY/hqdefault.jpg https://i.ytimg.com/vi/uhghy9pFIPY/hqdefault.jpg Romanian Deadlift: Complete Technique Guide A physical therapist takes you through the RDL in five steps, adds drills for learning the hip hinge, and covers easier and harder versions with blocks, dumbbells or one leg. https://www.youtube-nocookie.com/embed/uhghy9pFIPY 774 2024-07-21 yes no E3 Rehab no https://notbroken.io/videos/ros-dance-for-your-bones/ 2026-11-01 https://i.ytimg.com/vi/AyfhFK7dgj4/hqdefault.jpg https://i.ytimg.com/vi/AyfhFK7dgj4/hqdefault.jpg Dance for Your Bones: Learn-Along Routine (ROS) Tiffany Stott of Scottish Ballet teaches a six-section dance made with the Royal Osteoporosis Society: watch it, learn it in chunks, then dance it through. Hops and bounces add weight-bearing impact; stepping instead is offered throughout. https://www.youtube-nocookie.com/embed/AyfhFK7dgj4 1478 2023-07-21 yes no Royal Osteoporosis Society no https://notbroken.io/videos/rowing-machine-technique-common-errors-and-drills/ 2026-11-01 https://i.ytimg.com/vi/ura2mFCdvVs/hqdefault.jpg https://i.ytimg.com/vi/ura2mFCdvVs/hqdefault.jpg Rowing Machine Technique: Common Errors and Drills to Fix Them Concept2, the indoor rower maker, shows the most common rowing machine mistakes with the arms, back and legs, how good rowing looks instead, and simple drills to practise. Useful for new rowers and anyone tidying up their stroke. https://www.youtube-nocookie.com/embed/ura2mFCdvVs 425 2017-04-03 yes no concept2usa no https://notbroken.io/videos/rumba-ten-basic-steps-dance-insanity/ 2026-11-01 https://i.ytimg.com/vi/rrlq0FnXmhE/hqdefault.jpg https://i.ytimg.com/vi/rrlq0FnXmhE/hqdefault.jpg Learn Rumba: Ten Beginner Steps and a Routine Tytus Bergstrom and LiWen Ang of Dance Insanity teach ten beginner international rumba steps, from the basic and cucaracha to the New Yorker, Aida and natural top, with leader and follower footwork, then join them in a routine with counts and to music. Dance your part alone or with a partner. https://www.youtube-nocookie.com/embed/rrlq0FnXmhE 1235 2018-08-07 yes no Dance Insanity no https://notbroken.io/videos/runners-band-core-glutes-15/ 2026-11-01 https://i.ytimg.com/vi/SXL7YdRH_J4/hqdefault.jpg https://i.ytimg.com/vi/SXL7YdRH_J4/hqdefault.jpg 15-Minute Resistance Band Core and Glute Workout for Runners Physiotherapist and runner Alina Kennedy leads nine moves with a loop band: kneeling leg extensions and bird dogs, planks with knee taps, kneeling side planks with leg lifts, dead bugs, side-lying leg raises and a bridge with calf raises. Made for runners but suits anyone. https://www.youtube-nocookie.com/embed/SXL7YdRH_J4 924 2022-08-16 yes no Alina Kennedy no https://notbroken.io/videos/russian-folk-dance-five-easy-steps/ 2026-11-01 https://i.ytimg.com/vi/0f6n1NEfMzE/hqdefault.jpg https://i.ytimg.com/vi/0f6n1NEfMzE/hqdefault.jpg Russian Folk Dance: Five Easy Steps Dancer Olga and her partner teach easy Russian folk steps: a walk with a jump, a grapevine and turn, a triple step, the 'rope' step and toe-heel jumps, explained without music and then danced to a song. Short, bouncy and good for parties. https://www.youtube-nocookie.com/embed/0f6n1NEfMzE 382 2020-06-03 yes no shamiramdance no https://notbroken.io/videos/safe-lifting-four-techniques/ 2026-11-01 https://i.ytimg.com/vi/PTFBQYxAi_U/hqdefault.jpg https://i.ytimg.com/vi/PTFBQYxAi_U/hqdefault.jpg Four Ways to Lift From the Floor Safely A physical therapist shows the power lift, half-kneeling, golfer's lift and tripod lift for picking things up and working low down while sparing the lower back. Practical for everyday chores. https://www.youtube-nocookie.com/embed/PTFBQYxAi_U 199 2015-03-04 yes no Atlantic Physical Therapy Center no https://notbroken.io/videos/safe-strength-level-1-heel-raises-chair-stands/ 2026-11-01 https://i.ytimg.com/vi/VMDyHxPTEw8/hqdefault.jpg https://i.ytimg.com/vi/VMDyHxPTEw8/hqdefault.jpg Beginner Strength for Seniors: Heel Raises and Chair Stands Level 1 of a free home programme for seniors developed by the McGill University Health Centre: supported heel raises, toe raises and slow chair stands, 10 reps each with a clear count. A true starting point for leg strength. https://www.youtube-nocookie.com/embed/VMDyHxPTEw8 454 2023-03-01 yes no Senior Adult Fitness Exercises - SAFE no https://notbroken.io/videos/safe-strength-level-3-one-hand-support/ 2026-11-01 https://i.ytimg.com/vi/atjOA919Hjo/hqdefault.jpg https://i.ytimg.com/vi/atjOA919Hjo/hqdefault.jpg Strength for Seniors, Level 3: One-Hand Support, Two Sets Level 3 of a free programme for seniors developed by the McGill University Health Centre: the same heel raises, toe raises and chair stands as Level 1, now with one hand on the counter for the raises and two sets of 10 with a 30-second rest. https://www.youtube-nocookie.com/embed/atjOA919Hjo 781 2023-03-01 yes no Senior Adult Fitness Exercises - SAFE no https://notbroken.io/videos/saga-fitsteps-beginners-ballroom-workout/ 2026-11-01 https://i.ytimg.com/vi/Np3DEqb4o8k/hqdefault.jpg https://i.ytimg.com/vi/Np3DEqb4o8k/hqdefault.jpg Beginners Ballroom Workout: Cha-Cha, Jive, Quickstep Former Strictly Come Dancing pro Ian Waite teaches cha-cha, jive and quickstep basics, then leads a routine for each and a stretch. Made for older adults but lively: the quickstep has Charleston kicks and bouncing steps, the cool-down deep lunges; no easier versions are shown. https://www.youtube-nocookie.com/embed/Np3DEqb4o8k 1154 2023-10-16 yes no Saga no https://notbroken.io/videos/salsa-basic-step-on1-salsaventura/ 2026-11-01 https://i.ytimg.com/vi/wV8cDpJa2f4/hqdefault.jpg https://i.ytimg.com/vi/wV8cDpJa2f4/hqdefault.jpg Learn the Salsa Basic Step (On1) for Absolute Beginners Two teachers from the Dutch salsa school Salsaventura teach the forward-and-back salsa basic one half at a time, join it up slowly, add three form tips and dance it to music. A short first lesson for complete beginners; no partner needed. https://www.youtube-nocookie.com/embed/wV8cDpJa2f4 240 2019-01-21 yes no Salsaventura no https://notbroken.io/videos/salsa-dance-workout-375/ 2026-11-01 https://i.ytimg.com/vi/c1pB0NjYO2A/hqdefault.jpg https://i.ytimg.com/vi/c1pB0NjYO2A/hqdefault.jpg 20-Minute Salsa Dance Workout Amanda teaches basic salsa footwork one step at a time - basic, side basic, step tap, turn, Suzie Q, cross tap, sailor step and crossovers - and links them into a routine. Great for learning salsa while getting your heart rate up. https://www.youtube-nocookie.com/embed/c1pB0NjYO2A 1349 2021-11-18 yes no 375 Dance Studio no https://notbroken.io/videos/salsa-five-basics-dancing-with-gali/ 2026-11-01 https://i.ytimg.com/vi/5TSldGfAQDw/hqdefault.jpg https://i.ytimg.com/vi/5TSldGfAQDw/hqdefault.jpg Five Salsa Basic Steps for Total Beginners, No Partner Gali slowly teaches five solo salsa basics (back, side, cross-back, forward, and forward-and-back), starting with a comfortable Latin posture, then practises them to music at tempo. Great for first-time salsa dancers. https://www.youtube-nocookie.com/embed/5TSldGfAQDw 761 2023-02-27 yes no Dancing with Gali no https://notbroken.io/videos/salsa-on2-basic-steps-salsa-classes-online/ 2026-11-01 https://i.ytimg.com/vi/0My_OD_eSzg/hqdefault.jpg https://i.ytimg.com/vi/0My_OD_eSzg/hqdefault.jpg Salsa On2 Basics: Forward, Side and Back Steps for Beginners Joel and Maria, who teach salsa On2 (New York style) at their New York salsa studio, teach the forward basic, side step and back basic by ear to the conga drum rather than counts, with posture and weight tips, then practise them to a song. No partner needed. https://www.youtube-nocookie.com/embed/0My_OD_eSzg 978 2021-12-31 yes no Salsa Classes Online no https://notbroken.io/videos/salsa-single-right-turn-salsaventura/ 2026-11-01 https://i.ytimg.com/vi/p7Ns9DY7U70/hqdefault.jpg https://i.ytimg.com/vi/p7Ns9DY7U70/hqdefault.jpg Salsa Single Right Turn for Beginners, Step by Step Salsaventura's teachers break down the single right (clockwise) turn, the first turn in salsa, from the basic step: turn over 1-2-3, finish with the back basic, use the arms for momentum, then dance it to music. Practise it alone first; it works for leaders and followers. https://www.youtube-nocookie.com/embed/p7Ns9DY7U70 308 2019-01-21 yes no Salsaventura no https://notbroken.io/videos/samba-dance-workout-20-minutes/ 2026-11-01 https://i.ytimg.com/vi/urCG1-GQ7_o/hqdefault.jpg https://i.ytimg.com/vi/urCG1-GQ7_o/hqdefault.jpg 20-Minute Ballroom-Style Samba Workout: Learn a Routine Amanda teaches ballroom-style samba steps (basic, whisk, stationary walks, botafogo, volta and corta jaca), each at half speed first, then builds them song by song into a routine that ends with six minutes of nonstop samba bounce. Upbeat and encouraging. https://www.youtube-nocookie.com/embed/urCG1-GQ7_o 1226 2021-12-13 yes no 375 Dance Studio no https://notbroken.io/videos/sarahbeth-yoga-posture-mobility/ 2026-11-01 https://i.ytimg.com/vi/6YgehNFlYH0/hqdefault.jpg https://i.ytimg.com/vi/6YgehNFlYH0/hqdefault.jpg Yoga Mobility for Rounded Shoulders and Upper Back A yoga teacher leads a mat flow of chest openers, cat-cow shoulder blade work, prone thoracic twists, shoulder angels, thread-the-needle and puppy pose. Easier options are offered for the chest opener and shoulder angels. https://www.youtube-nocookie.com/embed/6YgehNFlYH0 866 2020-06-15 yes no SarahBethYoga no https://notbroken.io/videos/sean-nos-irish-dance-lesson/ 2026-11-01 https://i.ytimg.com/vi/tcZEeUEz3EU/hqdefault.jpg https://i.ytimg.com/vi/tcZEeUEz3EU/hqdefault.jpg Learn Sean-Nós Dancing: Three Basic Irish Reel Steps Connemara sean-nós dancer Emma O'Sullivan, who has toured the world with this dance and teaches it online, teaches the Connemara basic step, heel and toe, and stamp and lift with counts, then dances them as a sequence to reels. Relaxed, close to the floor and great fun. https://www.youtube-nocookie.com/embed/tcZEeUEz3EU 2156 2021-03-17 yes no St Patrick's Festival no https://notbroken.io/videos/seated-ballet-wheelchair-users-limited-mobility/ 2026-11-01 https://i.ytimg.com/vi/YDJTtw6HpEY/hqdefault.jpg https://i.ytimg.com/vi/YDJTtw6HpEY/hqdefault.jpg Seated Ballet Class for Wheelchair Users and Limited Mobility Ballet 24 teacher Melody leads an all-seated ballet class for wheelchair users and anyone who wants to dance without using the legs: neck, shoulder and rib-cage warm-ups, then ballet arm positions, port de bras, twists and angled body positions, and a calm finish. https://www.youtube-nocookie.com/embed/YDJTtw6HpEY 1272 2018-08-14 yes no Ballet 24 no https://notbroken.io/videos/seated-charleston-lesson-parkinsons-nancy-bain/ 2026-11-01 https://i.ytimg.com/vi/49shITKoIkg/hqdefault.jpg https://i.ytimg.com/vi/49shITKoIkg/hqdefault.jpg Learn the Charleston Seated: Chair Dance Lesson for Parkinson's Power for Parkinson's dance teacher Nancy Bain gives a seated warm-up and a short history of the Charleston, then teaches its steps in a chair (the basic, the kick, the twist, knee lifts, toe-heel-kick) and dances it to James P. Johnson's music. If you have Parkinson's, check with your doctor first. https://www.youtube-nocookie.com/embed/49shITKoIkg 1675 2022-04-07 yes no Power for Parkinsons no https://notbroken.io/videos/seated-hip-stretches-meredith/ 2026-11-01 https://i.ytimg.com/vi/TWdeUtlQFow/hqdefault.jpg https://i.ytimg.com/vi/TWdeUtlQFow/hqdefault.jpg Seated Hip Stretches for Seniors and Beginners A chair-based session that warms up the hips, then works through butterfly, wide-leg forward fold, hamstring, side-sitting hip flexor and figure-4 stretches. Ideal for older adults or anyone who prefers to stay off the floor. https://www.youtube-nocookie.com/embed/TWdeUtlQFow 803 2023-05-14 yes no Senior Fitness With Meredith no https://notbroken.io/videos/seated-morning-stretch-aim-fitness/ 2026-11-01 https://i.ytimg.com/vi/1yvgzYejMhk/hqdefault.jpg https://i.ytimg.com/vi/1yvgzYejMhk/hqdefault.jpg Seated Morning Stretch for Adults 50+ A seniors' fitness trainer leads gentle chair stretches to loosen up in the morning: shoulder circles, overhead reaches, side and back stretches, ankle pumps, seated hamstring reaches and knee sways, with options for osteoporosis. https://www.youtube-nocookie.com/embed/1yvgzYejMhk 699 2022-04-28 yes no AIM Fitness-Activities In Motion no https://notbroken.io/videos/seated-tap-dance-lesson-older-adults/ 2026-11-01 https://i.ytimg.com/vi/BEYULyqDnEg/hqdefault.jpg https://i.ytimg.com/vi/BEYULyqDnEg/hqdefault.jpg Seated Tap Dance Lesson for Older Adults and Beginners Dance instructor Amanda Buckingham teaches a five-minute seated tap lesson: a warm-up of toe taps, heel taps and stamps, the shuffle, then a short routine of shuffle-stamps and out-out-in-in, danced to music. Made for older adults; no tap shoes needed. https://www.youtube-nocookie.com/embed/BEYULyqDnEg 308 2018-11-28 yes no The Sunflower Channel no https://notbroken.io/videos/seated-yoga-desk-workers-wrists-shoulders/ 2026-11-01 https://i.ytimg.com/vi/pFSYYTMzemY/hqdefault.jpg https://notbroken.io/videos/self-30-minute-hiit-cardio-with-warm-up/ 2026-11-01 https://i.ytimg.com/vi/ml6cT4AZdqI/hqdefault.jpg https://i.ytimg.com/vi/ml6cT4AZdqI/hqdefault.jpg 30-Minute HIIT Cardio with Warm-Up Trainer Lita Lewis leads a warm-up, then three rounds of two 30-second circuits: star jumps, fast feet, high knees, power jacks, toe taps, walkouts, squats, jumping lunges and side-to-side planks, with lower-impact options shown throughout. https://www.youtube-nocookie.com/embed/ml6cT4AZdqI 1731 2018-05-21 yes no SELF no https://notbroken.io/videos/senior-upper-back-posture-workout-seniorshape/ 2026-11-01 https://i.ytimg.com/vi/8A3EYF6XUfY/hqdefault.jpg https://i.ytimg.com/vi/8A3EYF6XUfY/hqdefault.jpg Gentle Upper-Back Posture Workout for Seniors and Beginners A senior-and-beginner follow-along for the upper back: cat-cow, thoracic rotations on all fours, side-lying rotator work and floor arm slides, then standing sword draws and halos with one light dumbbell, wall push-ups and a cooldown. https://www.youtube-nocookie.com/embed/8A3EYF6XUfY 1182 2020-11-17 yes no SeniorShape Fitness no https://notbroken.io/videos/seniors-dumbbell-strength-seven-moves/ 2026-11-01 https://i.ytimg.com/vi/KYjJ9kRynMQ/hqdefault.jpg https://i.ytimg.com/vi/KYjJ9kRynMQ/hqdefault.jpg Seven Dumbbell Strength Exercises for Seniors, With Chair Support A biokineticist talks you through seven moves with light dumbbells, about ten reps each: front and goblet squats, chair-supported reverse lunges, shoulder press, rows, curls, triceps kickbacks and calf raises, with easier options. Made for older adults; warm up with a short walk first. https://www.youtube-nocookie.com/embed/KYjJ9kRynMQ 1056 2025-04-30 yes no Marius Visser | Over 50 Specialist Biokineticist no https://notbroken.io/videos/shadow-boxing-beginner-numbered-combos/ 2026-11-01 https://i.ytimg.com/vi/KidSVNv0WcY/hqdefault.jpg https://i.ytimg.com/vi/KidSVNv0WcY/hqdefault.jpg 15-Minute Beginner Shadow Boxing: Combos by Number A former competitive boxer teaches the jab, cross, hooks, uppercuts, slips and ducks as numbered combos, then builds them into short intervals. Upbeat and friendly (he invites funny faces), with no equipment needed. https://www.youtube-nocookie.com/embed/KidSVNv0WcY 940 2021-10-06 yes no NateBowerFitness no https://notbroken.io/videos/shim-sham-swing-line-dance-laura-glaess/ 2026-11-01 https://i.ytimg.com/vi/BklRTYVvrUk/hqdefault.jpg https://i.ytimg.com/vi/BklRTYVvrUk/hqdefault.jpg Learn the Shim Sham Swing Line Dance, Step by Step Swing dance teacher Laura Glaess builds up the Shim Sham, the party line dance done at swing dances worldwide: the shim sham step, pushes and crossovers, Tack Annie, half break and full break, then Frankie Manning's third chorus, with some history. https://www.youtube-nocookie.com/embed/BklRTYVvrUk 1668 2021-04-01 yes no Laura Glaess no https://notbroken.io/videos/shim-sham-tap-routine-tutorial/ 2026-11-01 https://i.ytimg.com/vi/Fqfv4hvxFdA/hqdefault.jpg https://i.ytimg.com/vi/Fqfv4hvxFdA/hqdefault.jpg Learn the Shim Sham: Classic Tap Dance Routine Step by Step Rustin (The Dance Prof) teaches the Shim Sham, the routine he calls the national anthem of tap, part by part: the shim sham, push and cross, tack Annie and half break, each with its break, then dances it to music. Fun, with room for your own style; for beginners who know basic tap steps. https://www.youtube-nocookie.com/embed/Fqfv4hvxFdA 533 2018-03-11 yes no The Dance Prof no https://notbroken.io/videos/shoulder-stiffness-routine-virtual-hand-care/ 2026-11-01 https://i.ytimg.com/vi/6u_rV3C80wU/hqdefault.jpg https://i.ytimg.com/vi/6u_rV3C80wU/hqdefault.jpg Gentle Follow-Along Routine for Stiff Shoulders A real-time routine of eight one-minute shoulder movements: shrugs, shoulder-blade squeezes, outward rotation, reaching back, hands up the back and arms overhead. Designed for stiff or arthritic shoulders; done standing, no equipment. https://www.youtube-nocookie.com/embed/6u_rV3C80wU 874 2024-03-29 yes no Virtual Hand Care no https://notbroken.io/videos/shuffle-dance-running-man-t-step/ 2026-11-01 https://i.ytimg.com/vi/Kt-Tb9gaOB8/hqdefault.jpg https://i.ytimg.com/vi/Kt-Tb9gaOB8/hqdefault.jpg Shuffle Dance for Beginners: Running Man and T-Step Shuffle dancer Emylee of The Shuffle Vault teaches the two foundation moves of shuffle dancing, the running man and the T-step, slowly and from behind, then how to switch between them and a few variations. A clear starting point for new shufflers. https://www.youtube-nocookie.com/embed/Kt-Tb9gaOB8 815 2019-02-21 yes no Emylee x The Shuffle Vault no https://notbroken.io/videos/side-lying-hip-abduction/ 2026-11-01 https://i.ytimg.com/vi/HXjzbWZcfmo/hqdefault.jpg https://i.ytimg.com/vi/HXjzbWZcfmo/hqdefault.jpg Side-Lying Hip Abduction Done Right A physio shows the four usual mistakes in the side-lying leg lift and how to set up so the side glute, not the hip flexors or low back, does the work. Simple floor or bed exercise. https://www.youtube-nocookie.com/embed/HXjzbWZcfmo 509 2025-06-25 yes no Will Harlow – Over-Fifties Specialist Physio no https://notbroken.io/videos/side-plank-form/ 2026-11-01 https://i.ytimg.com/vi/rCxF2nG9vQ0/hqdefault.jpg https://i.ytimg.com/vi/rCxF2nG9vQ0/hqdefault.jpg How to Do a Side Plank and Avoid Mistakes A trainer sets up the side plank step by step and points out the four most common mistakes, so you work the sides of your core without straining shoulder or back. https://www.youtube-nocookie.com/embed/rCxF2nG9vQ0 198 2018-11-30 yes no Get Exercise Confident no https://notbroken.io/videos/silversneakers-30-minute-walk-at-home/ 2026-11-01 https://i.ytimg.com/vi/cgyfL6Te_aA/hqdefault.jpg https://i.ytimg.com/vi/cgyfL6Te_aA/hqdefault.jpg 30-Minute Walk at Home for Older Adults SilverSneakers instructor Andi leads an indoor walk you can do standing or seated: wide walks, V-steps, walking forward and back, rock steps, step touches and knee lifts with arm moves, plus heel-to-toe gait and balance practice. Ideal for older adults. https://www.youtube-nocookie.com/embed/cgyfL6Te_aA 1776 2021-07-14 yes no SilverSneakers no https://notbroken.io/videos/silversneakers-dance-workout/ 2026-11-01 https://i.ytimg.com/vi/E6lsGDntAEM/hqdefault.jpg https://i.ytimg.com/vi/E6lsGDntAEM/hqdefault.jpg 20-Minute Dance Workout for Seniors A low-impact SilverSneakers class with a marching warm-up, then disco, Charleston and jive, and Latin sections built from simple steps, ending with standing stretches for the hips, calves and sides. Designed for older adults. https://www.youtube-nocookie.com/embed/E6lsGDntAEM 1524 2021-09-02 yes no SilverSneakers no https://notbroken.io/videos/silversneakers-tai-chi-better-balance/ 2026-11-01 https://i.ytimg.com/vi/KTba3p_bM9c/hqdefault.jpg https://i.ytimg.com/vi/KTba3p_bM9c/hqdefault.jpg Tai Chi-Inspired Movements for Better Balance A calm standing tai chi sequence for older adults built on breathing and weight shifting, with moves such as Embracing the Moon and Wave Hands Like Clouds, finishing with Rooster Stands on One Leg (lifting the knee is optional). https://www.youtube-nocookie.com/embed/KTba3p_bM9c 828 2021-01-29 yes no SilverSneakers no https://notbroken.io/videos/silversneakers-walking-stability-three-moves/ 2026-11-01 https://i.ytimg.com/vi/_gDpevfCf9g/hqdefault.jpg https://i.ytimg.com/vi/_gDpevfCf9g/hqdefault.jpg Three Moves to Improve Stability While Walking A SilverSneakers instructor teaches three short drills to feel steadier when you walk: slow weight shifts, heel-to-toe walking and a single-leg squat-and-hold. Keep a chair close for support. https://www.youtube-nocookie.com/embed/_gDpevfCf9g 355 2026-08-06 yes no SilverSneakers no https://notbroken.io/videos/single-leg-romanian-deadlift-balance/ 2026-11-01 https://i.ytimg.com/vi/qRcMROB1l_E/hqdefault.jpg https://i.ytimg.com/vi/qRcMROB1l_E/hqdefault.jpg Single-Leg Romanian Deadlift: Balance Fixes and Form Cues A [P]rehab physical therapist and guest Julia Glanz show how to learn the bodyweight single-leg hip hinge: start with a kickstand stance or a foot on the wall for balance, work toward lifting the back foot, and feel it in the glutes and hamstrings. https://www.youtube-nocookie.com/embed/qRcMROB1l_E 256 2020-09-14 yes no [P]rehab no https://notbroken.io/videos/single-leg-stability-progressions/ 2026-11-01 https://i.ytimg.com/vi/N8M-QxlFMVI/hqdefault.jpg https://i.ytimg.com/vi/N8M-QxlFMVI/hqdefault.jpg Single-Leg Balance and Stability Progressions A sports physio teaches harder one-leg balance work: the tippy bird, airplane, diagonal chop and band presses and pulls while standing on one leg. For active people who find basic balance drills too easy. https://www.youtube-nocookie.com/embed/N8M-QxlFMVI 660 2021-01-03 yes no Focus Physical Therapy no https://notbroken.io/videos/siva-tatau-samoan-dance-tutorial/ 2026-11-01 https://i.ytimg.com/vi/Dy_enfYH6z0/hqdefault.jpg https://i.ytimg.com/vi/Dy_enfYH6z0/hqdefault.jpg Siva Tatau: Learn a Samoan Dance, Verse by Verse Maryjane McKibbin-Schwenke and her daughters teach their Siva Tatau verse by verse, a Samoan dance telling how the sisters Taema and Tilafaiga brought the tatau (tattoo) to Samoa, to the song 'Le Mafua'aga'. Stay standing in the low parts if your knees prefer. https://www.youtube-nocookie.com/embed/Dy_enfYH6z0 2104 2020-04-21 yes no TheCoconetTV no https://notbroken.io/videos/six-basic-hula-steps-betty-ann-bruno/ 2026-11-01 https://i.ytimg.com/vi/mgiL3--Ug9U/hqdefault.jpg https://i.ytimg.com/vi/mgiL3--Ug9U/hqdefault.jpg Six Basic Hula Steps and Hula Hands for Beginners Hula teacher Betty Ann Bruno, who started the Hula Mai club in Sonoma, teaches six basic steps of Hawaiian hula (the vamp or kaholo, hip sway, slide, kalakaua rock, walk and the 'ami hip circle), two ending poses and graceful hula hands. The video is mirrored to follow. https://www.youtube-nocookie.com/embed/mgiL3--Ug9U 1154 2020-03-18 yes no Kalani Music no https://notbroken.io/videos/slow-rhythm-easiest-ballroom-dance-vaughan-liddicoat/ 2026-11-01 https://i.ytimg.com/vi/d6LpEM-Jh-w/hqdefault.jpg https://i.ytimg.com/vi/d6LpEM-Jh-w/hqdefault.jpg Slow Rhythm: The Easiest Ballroom Dance for Beginners Studio teacher Vaughan Liddicoat, founder of Ballroom Mastery, and Brittany teach the Slow Rhythm, a simple social ballroom dance to foxtrot music: two basics, promenade walks and side taps on slow, slow, quick, quick. Good for weddings and first-timers. https://www.youtube-nocookie.com/embed/d6LpEM-Jh-w 703 2021-06-24 yes no Ballroom Mastery TV - Vaughan Liddicoat no https://notbroken.io/videos/small-ball-pilates-full-body-nicole-pearce/ 2026-11-01 https://i.ytimg.com/vi/7ZOB04EAiSE/hqdefault.jpg https://i.ytimg.com/vi/7ZOB04EAiSE/hqdefault.jpg 33-Minute Full-Body Pilates with a Small Ball (or Pillow) A STOTT-trained instructor uses a small Pilates ball for deep-core dead bugs and ab curls, side-lying inner-thigh and oblique work, then triceps dips, reverse tabletop and ball-squeeze bridges, ending with a stretch. A small pillow can stand in for the ball. https://www.youtube-nocookie.com/embed/7ZOB04EAiSE 1981 2023-06-04 yes no Nicole Pearce Movement no https://notbroken.io/videos/split-squat-technique/ 2026-11-01 https://i.ytimg.com/vi/la0pLPq-3A8/hqdefault.jpg https://i.ytimg.com/vi/la0pLPq-3A8/hqdefault.jpg How to Do a Split Squat: Setup and Mistakes A short, clear breakdown of the split squat setup and the three mistakes trainers see most, ideal before adding dumbbells to this single-leg exercise. https://www.youtube-nocookie.com/embed/la0pLPq-3A8 197 2015-07-27 yes no Get Exercise Confident no https://notbroken.io/videos/squat-five-form-essentials/ 2026-11-01 https://i.ytimg.com/vi/8Kls95w2jFA/hqdefault.jpg https://i.ytimg.com/vi/8Kls95w2jFA/hqdefault.jpg How to Squat: Five Form Essentials A physical therapist builds a bodyweight squat step by step from the feet up, then shows how the same rules carry over to back and front squats. Good for anyone learning to squat well. https://www.youtube-nocookie.com/embed/8Kls95w2jFA 652 2020-09-30 yes no Squat University no https://notbroken.io/videos/standing-barre-legs-to-the-beat-fitlara/ 2026-11-01 https://i.ytimg.com/vi/SeVTh6yXbx8/hqdefault.jpg https://i.ytimg.com/vi/SeVTh6yXbx8/hqdefault.jpg 14-Minute Standing Barre Workout for Legs and Glutes with a Chair A certified barre and Pilates teacher trainer leads a short standing barre class at a chair, timed to upbeat music: pliés, bent-knee glute lifts, hamstring curls, relevés and grand plié pulses, then a squat finisher with a few small jumps to bring the feet together. https://www.youtube-nocookie.com/embed/SeVTh6yXbx8 855 2023-03-01 yes no FitLara Barre & Pilates no https://notbroken.io/videos/standing-core-exercises-no-floor/ 2026-11-01 https://i.ytimg.com/vi/Z4vYEMocw8U/hqdefault.jpg https://i.ytimg.com/vi/Z4vYEMocw8U/hqdefault.jpg 10 Standing Core Exercises, From Easy to Hard (No Floor Work) A physical therapist turns floor core moves into standing ones for older adults and anyone who finds the floor hard, building up step by step: standing pelvic tilt, bridge and bird dog, then one-hand and overhead carries, deadlifts, single-leg deadlifts, loaded squats and an overhead lunge. https://www.youtube-nocookie.com/embed/Z4vYEMocw8U 1012 2024-05-18 yes no Dr. Dave Candy - Physical Therapist no https://notbroken.io/videos/standing-full-body-lucy-wyndham-read/ 2026-11-01 https://i.ytimg.com/vi/B6EvsDAzRSI/hqdefault.jpg https://i.ytimg.com/vi/B6EvsDAzRSI/hqdefault.jpg 20-Minute All-Standing Full Body Workout (No Jumping) Four five-minute blocks done standing: low-impact cardio, bodyweight arm and shoulder moves, standing abs, then legs and glutes, finishing with stretches. Good for beginners or small spaces with no kit. https://www.youtube-nocookie.com/embed/B6EvsDAzRSI 1410 2024-02-27 yes no Lucy Wyndham-Read no https://notbroken.io/videos/standing-low-impact-cardio-with-easier-options/ 2026-11-01 https://i.ytimg.com/vi/IhaF7jYEqpg/hqdefault.jpg https://i.ytimg.com/vi/IhaF7jYEqpg/hqdefault.jpg Beginner Standing Low-Impact Cardio, No Jumping Two coaches lead a warm-up, a no-jumping standing cardio circuit and a cool-down with wall angels. One shows the standard moves and one an easier version; light weights or water bottles are optional and can be dropped at any time. https://www.youtube-nocookie.com/embed/IhaF7jYEqpg 1864 2017-11-27 yes no HASfit no https://notbroken.io/videos/standing-lower-body-dumbbell-10/ 2026-11-01 https://i.ytimg.com/vi/w3gxFghb0UU/hqdefault.jpg https://i.ytimg.com/vi/w3gxFghb0UU/hqdefault.jpg 14-Minute Standing Lower-Body Dumbbell Workout, No Floor Work A quick all-standing leg session: a short warm-up, then goblet squats with side steps, pulsing lunges, side lunges, plie pulses, staggered deadlifts, curtsy lunges and sumo half-lifts, plus a cool-down. Go lighter, skip the weights or hold a chair if you need to. https://www.youtube-nocookie.com/embed/w3gxFghb0UU 860 2024-08-23 yes no fitbymik no https://notbroken.io/videos/standing-strength-cardio-intervals-two-impact-levels/ 2026-11-01 https://i.ytimg.com/vi/jxBKri5g9VI/hqdefault.jpg https://i.ytimg.com/vi/jxBKri5g9VI/hqdefault.jpg Standing Strength and Cardio Intervals with Two Impact Levels Standing dumbbell circuits at 45 seconds on and 15 off: three strength blocks (lunges, squats, raises, curls, rows) alternate with three cardio bursts, plus a warm-up and stretch. One coach keeps it low impact and her friend adds jumps; no planks, push-ups or floor work. https://www.youtube-nocookie.com/embed/jxBKri5g9VI 1510 2025-11-19 yes no fitbymik no https://notbroken.io/videos/standing-stretch-caroline-jordan/ 2026-11-01 https://i.ytimg.com/vi/Aj6jyIEmZzs/hqdefault.jpg https://i.ytimg.com/vi/Aj6jyIEmZzs/hqdefault.jpg 5-Minute Standing Full-Body Stretch A quick, all-standing stretch you can do anywhere: arm swings, side bends, wide forward fold, standing figure-4, inner-thigh lunge, hip flexor and quad stretches, then shoulder and triceps stretches. Handy for a quick break from the desk. https://www.youtube-nocookie.com/embed/Aj6jyIEmZzs 384 2022-05-23 yes no Caroline Jordan no https://notbroken.io/videos/standing-weights-seniors-seniorshape/ 2026-11-01 https://i.ytimg.com/vi/Qbv2edgrgvI/hqdefault.jpg https://i.ytimg.com/vi/Qbv2edgrgvI/hqdefault.jpg 20-Minute Standing Dumbbell Strength for Beginners A warm-up, six rounds pairing an arm move with a leg move (front raise and deadlift, curl and squat, row and lunge, press and heel raise), then a full stretch. All standing, light weights, aimed at seniors and beginners. https://www.youtube-nocookie.com/embed/Qbv2edgrgvI 1216 2023-05-15 yes no SeniorShape Fitness no https://notbroken.io/videos/standing-yoga-seniors-ocean-vayu/ 2026-11-01 https://i.ytimg.com/vi/eU5DdpC1gNs/hqdefault.jpg https://i.ytimg.com/vi/eU5DdpC1gNs/hqdefault.jpg Gentle Standing Yoga for Seniors and Beginners A standing class with no floor work apart from the final rest: arm sweeps and neck turns, gentle twists and spine rolls, Warrior II, chair pose, triangle and peaceful warrior, side bends, then tree pose for balance and a rest lying down or in a chair. A good next step after chair yoga. https://www.youtube-nocookie.com/embed/eU5DdpC1gNs 1185 2020-10-09 yes no Ocean Vayu Yoga no https://notbroken.io/videos/steezy-hype-dance-workout/ 2026-11-01 https://i.ytimg.com/vi/RFfbZV3bwys/hqdefault.jpg https://i.ytimg.com/vi/RFfbZV3bwys/hqdefault.jpg 15-Minute Hype Dance Cardio STEEZY instructor Samantha Caudle teaches hip-hop grooves and footwork over five songs, breaking each move down at half time before going double time, with a few small hops. A fun way to sweat and pick up real dance moves. https://www.youtube-nocookie.com/embed/RFfbZV3bwys 898 2021-11-05 yes no STEEZY no https://notbroken.io/videos/step-aerobics-group-class-25-minutes-intermediate/ 2026-11-01 https://i.ytimg.com/vi/7LtXAhpSPmg/hqdefault.jpg https://i.ytimg.com/vi/7LtXAhpSPmg/hqdefault.jpg 25-Minute Intermediate Step Aerobics Group Class A group step aerobics class filmed in a studio, with the instructor cueing combinations live while a mixed-ability class follows. Intermediate and fast-moving: the patterns are not taught first, so it suits people who have stepped before. https://www.youtube-nocookie.com/embed/7LtXAhpSPmg 1538 2020-02-01 yes no Step Fit with B no https://notbroken.io/videos/step-fit-with-b-beginner-step-40-minutes/ 2026-11-01 https://i.ytimg.com/vi/vbQx1TL8kOU/hqdefault.jpg https://i.ytimg.com/vi/vbQx1TL8kOU/hqdefault.jpg 40-Minute Beginner Step Aerobics, Three Combinations A beginner step class from an instructor with 20+ years of teaching: three combinations built up from classic moves (revolving door, up and down taps, V-steps, turn step, L-step) at a moderate pace. With no step, a marked rectangle on the floor works. https://www.youtube-nocookie.com/embed/vbQx1TL8kOU 2469 2020-05-23 yes no Step Fit with B no https://notbroken.io/videos/step-up-form/ 2026-11-01 https://i.ytimg.com/vi/LaXu2FdxsCo/hqdefault.jpg https://i.ytimg.com/vi/LaXu2FdxsCo/hqdefault.jpg How to Do a Step-Up the Right Way A strength coach compares a rushed step-up with a controlled one, showing how to make the top leg do all the work on the way up and the way down. https://www.youtube-nocookie.com/embed/LaXu2FdxsCo 239 2017-08-04 yes no Coach PJ Nestler no https://notbroken.io/videos/stopgap-finding-your-flow/ 2026-11-01 https://i.ytimg.com/vi/1VxbZ9CwdRo/hqdefault.jpg https://i.ytimg.com/vi/1VxbZ9CwdRo/hqdefault.jpg Inclusive Contemporary Dance Class: Finding Your Flow An inclusive contemporary class from a disabled and non-disabled dance company, done seated or standing: guided visualisation and free improvisation, movement pathways through the arms, chest and spine, then a short flowing phrase. Suits any body and ability. https://www.youtube-nocookie.com/embed/1VxbZ9CwdRo 2851 2020-10-05 yes no Stopgap Dance Company no https://notbroken.io/videos/stopgap-wheelchair-dance-class-nadenh-poan/ 2026-11-01 https://i.ytimg.com/vi/SB2zpglbYwI/hqdefault.jpg https://i.ytimg.com/vi/SB2zpglbYwI/hqdefault.jpg Wheelchair Dance Class: Moving With Your Chair as a Partner Wheelchair dancer Nadenh Poan leads this Stopgap Dance Company class on dancing with your wheelchair as a partner: a warm-up of breath, shakes, weight shifts and small balances, improvising with slides, grips, turns and release, then a short contemporary phrase. Standing dancers can join in. https://www.youtube-nocookie.com/embed/SB2zpglbYwI 3301 2020-10-19 yes no Stopgap Dance Company no https://notbroken.io/videos/stretch-therapy-spinal-movements-class/ 2026-11-01 https://i.ytimg.com/vi/7bz6137UdZE/hqdefault.jpg https://i.ytimg.com/vi/7bz6137UdZE/hqdefault.jpg 17-Minute Gentle Spine Mobility Class: Bend, Arch, Twist, Side-Bend Stretch Therapy teacher Olivia leads a gently paced class that moves the spine in every direction: a seated rounding stretch, a relaxed forearm back bend, a lying twist with gentle contractions, and standing side bends. The class Stretch Therapy suggests starting with. https://www.youtube-nocookie.com/embed/7bz6137UdZE 1020 2021-08-12 yes no Kit Laughlin (Stretch Therapy) no https://notbroken.io/videos/strong-lower-back-explained/ 2026-11-01 https://i.ytimg.com/vi/2tnATDflg4o/hqdefault.jpg https://i.ytimg.com/vi/2tnATDflg4o/hqdefault.jpg How to Build a Strong Lower Back Safely Explains how squats and deadlifts load the lower back, then teaches the back extension on a Roman chair or glute-ham machine and the bird dog with a regression path, and how often to train them. Suits regular gym-goers. https://www.youtube-nocookie.com/embed/2tnATDflg4o 595 2019-11-10 yes no Jeremy Ethier no https://notbroken.io/videos/strong-vinyasa-flow-40-min-intermediate/ 2026-11-01 https://i.ytimg.com/vi/4CZy78RCCxw/hqdefault.jpg https://i.ytimg.com/vi/4CZy78RCCxw/hqdefault.jpg 40-Minute Strong Vinyasa Flow for Intermediate Yogis A strong full-body vinyasa class: wrist warm-up, plank and side-plank work, lizard lunges, warrior III and standing pigeon balances, goddess squats and an L-sit finish before savasana. Suits people with some yoga experience. https://www.youtube-nocookie.com/embed/4CZy78RCCxw 2429 2021-02-16 yes no Breathe and Flow no https://notbroken.io/videos/stronger-seniors-chair-aerobics/ 2026-11-01 https://i.ytimg.com/vi/5NlDKkrMn5U/hqdefault.jpg https://i.ytimg.com/vi/5NlDKkrMn5U/hqdefault.jpg Seated Chair Aerobics for Seniors The aerobic section of a chair workout made for older adults: marching, toe taps, soft punches, drum and maracas arms, kicks, knee lifts, seated jacks and a quick jog, then hamstring and spine stretches. Playful and easy to follow. https://www.youtube-nocookie.com/embed/5NlDKkrMn5U 904 2020-12-08 yes no Stronger Seniors no https://notbroken.io/videos/superman-back-strengthening/ 2026-11-01 https://i.ytimg.com/vi/STvo35VczKI/hqdefault.jpg https://i.ytimg.com/vi/STvo35VczKI/hqdefault.jpg Superman Exercise for the Lower Back A physiotherapist teaches gentle superman variations to strengthen the low back: over an exercise ball, on hands and knees, and lying on your front over a pillow. https://www.youtube-nocookie.com/embed/STvo35VczKI 352 2013-09-02 yes no Michelle Kenway no https://notbroken.io/videos/swansea-bay-cardiac-rehab-level-2/ 2026-11-01 https://i.ytimg.com/vi/c4fx4UwWaLc/hqdefault.jpg https://i.ytimg.com/vi/c4fx4UwWaLc/hqdefault.jpg Cardiac Rehab Standing Circuit, Level 2 (Swansea Bay NHS) Copied from a Swansea Bay NHS cardiac rehab class: warm-up and leg stretches, ten one-minute stations (curls, step-ups, band pull-downs, lunges, squats, sit-to-stands) with marching between, then a cool-down. Made for cardiac rehab patients; follow your own rehab team's advice. https://www.youtube-nocookie.com/embed/c4fx4UwWaLc 2037 2020-04-06 yes no Swansea Bay NHS TV no https://notbroken.io/videos/swing-triple-steps-lindy-hop-rhythm-syncopated-city/ 2026-11-01 https://i.ytimg.com/vi/kvh1dYcPlPc/hqdefault.jpg https://i.ytimg.com/vi/kvh1dYcPlPc/hqdefault.jpg Swing Triple Steps: Lindy Hop Rhythm Fundamentals Lindy hop teachers Michael Jagger and Evita Arce of Syncopated City drill the triple step for swing dancing: three steps over two beats, a longer first step so it swings, an upward bounce, a call-and-response exercise and practice to music. https://www.youtube-nocookie.com/embed/kvh1dYcPlPc 596 2021-04-13 yes no Syncopated City no https://notbroken.io/videos/tae-bo-advanced-28-minutes-billy-blanks/ 2026-11-01 https://i.ytimg.com/vi/v8jQKMQT06g/hqdefault.jpg https://i.ytimg.com/vi/v8jQKMQT06g/hqdefault.jpg 28-Minute Advanced Tae Bo with Billy Blanks Tae Bo's creator leads a nonstop punch-and-kick class: footwork, arm toning (optional 1 to 2 lb weights), knee raises, kick combos, squats and a stretch-down. His counting and encouragement set the pace. For people who know the basics. https://www.youtube-nocookie.com/embed/v8jQKMQT06g 1717 2016-03-04 yes no Billy Blanks ® no https://notbroken.io/videos/tahitian-dance-workout-low-impact/ 2026-11-01 https://i.ytimg.com/vi/oXZ_BjYqw_Y/hqdefault.jpg https://i.ytimg.com/vi/oXZ_BjYqw_Y/hqdefault.jpg Low-Impact Tahitian Dance Workout (Ori Tahiti) Teacher Bea, who grew up in Tahiti, leads a Polynesian-style class: a warm-up of deep breaths and hip sways, basic steps, a short fast hip-rolling round, then a choreography broken down and danced through to the music. https://www.youtube-nocookie.com/embed/oXZ_BjYqw_Y 1134 2024-08-08 yes no Tahiti Dance Fitness no https://notbroken.io/videos/taichi-10-minute-standing-routine-rooted-alchemy/ 2026-11-01 https://i.ytimg.com/vi/o1oM9cZo6UI/hqdefault.jpg https://i.ytimg.com/vi/o1oM9cZo6UI/hqdefault.jpg 11-Minute Tai Chi Routine for Balance, Done in One Spot A short tai chi practice of Yang-style moves repeated left and right without travelling: the opening, tiger washes face, cloud hands, golden rooster on one leg, playing the pipa, white crane and crossing hands. Offset the feet to make it harder. Good for busy days. https://www.youtube-nocookie.com/embed/o1oM9cZo6UI 689 2025-07-30 yes no Rooted Alchemy Tai Chi & Qigong no https://notbroken.io/videos/taichi-50-minute-warm-up-and-form-marco-insalata/ 2026-11-01 https://i.ytimg.com/vi/0fkMhM5qtPA/hqdefault.jpg https://i.ytimg.com/vi/0fkMhM5qtPA/hqdefault.jpg 52-Minute Tai Chi Class: Long Joint Warm-Up and Silk Reeling A tai chi teacher leads an unhurried session filmed in the Italian Alps: about 37 minutes of head-to-toe joint mobility and stretching, including a held forward bend and some deep lunges, then standing pole, silk reeling, cloud hands, and ward off, roll back, press and push. https://www.youtube-nocookie.com/embed/0fkMhM5qtPA 3107 2024-11-10 yes no Tai Chi and Mountains no https://notbroken.io/videos/taichi-adapted-nhs-worcestershire/ 2026-11-01 https://i.ytimg.com/vi/ZbGvYXB08uk/hqdefault.jpg https://i.ytimg.com/vi/ZbGvYXB08uk/hqdefault.jpg Adapted Tai Chi for Beginners (NHS), Standing or Seated An NHS trust class of ten slow, simple tai chi movements such as raising the waterfall, painting the rainbow, repulse monkey, rowing the boat and cloud hands. One instructor stands while the other shows a seated version on an exercise ball. https://www.youtube-nocookie.com/embed/ZbGvYXB08uk 928 2015-03-05 yes no Herefordshire & Worcestershire Health and Care NHS (HWHCT_NHS) no https://notbroken.io/videos/taichi-arthritis-lesson-hss/ 2026-11-01 https://i.ytimg.com/vi/ZjuWuTnMjF8/hqdefault.jpg https://i.ytimg.com/vi/ZjuWuTnMjF8/hqdefault.jpg Tai Chi for Arthritis: First Four Movements A hospital-led tai chi for arthritis class that breaks down commencement, open and close, single whip and wave hands in clouds into feet, hands and breath, then practises them with you from the front and back. https://www.youtube-nocookie.com/embed/ZjuWuTnMjF8 1468 2024-08-22 yes no Hospital for Special Surgery no https://notbroken.io/videos/taichi-beginners-lesson-paul-lam/ 2026-11-01 https://i.ytimg.com/vi/hIOHGrYCEJ4/hqdefault.jpg https://i.ytimg.com/vi/hIOHGrYCEJ4/hqdefault.jpg Tai Chi for Beginners: First Lesson with Dr Paul Lam The free first lesson of Dr Paul Lam's beginner program: about ten minutes of introduction, then gentle warm-ups from neck to ankles, a standing qigong posture and tai chi walking taught step by step, and a cool-down. Suits any age. https://www.youtube-nocookie.com/embed/hIOHGrYCEJ4 2665 2011-05-22 yes no Dr Paul Lam - Tai Chi Productions no https://notbroken.io/videos/taichi-daily-don-fiore/ 2026-11-01 https://i.ytimg.com/vi/XhNvdxbi-Jc/hqdefault.jpg https://i.ytimg.com/vi/XhNvdxbi-Jc/hqdefault.jpg 20-Minute Daily Tai Chi for Beginners and Seniors A simple mirrored tai chi follow-along of 17 short movements such as single whip, brush knee, parting the horse's mane and wave hands in clouds, rocking the weight forward and back with the breath. Can also be done seated. https://www.youtube-nocookie.com/embed/XhNvdxbi-Jc 1292 2020-04-03 yes no TaiChiHealthProducts with Don Fiore no https://notbroken.io/videos/taichi-five-minutes-a-day-lesson-1-taiflow/ 2026-11-01 https://i.ytimg.com/vi/cEOS2zoyQw4/hqdefault.jpg https://i.ytimg.com/vi/cEOS2zoyQw4/hqdefault.jpg Tai Chi 5 Minutes a Day: Lesson 1 for Beginners Leia Cohen teaches four simple tai chi moves for complete beginners, floating the arms, opening the door, the wave push and embracing the moon, then you repeat them as a quiet five-minute practice to music. Made to become a daily habit. https://www.youtube-nocookie.com/embed/cEOS2zoyQw4 660 2017-01-24 yes no Taiflow no https://notbroken.io/videos/taichi-foundation-movements-msk/ 2026-11-01 https://i.ytimg.com/vi/jUhqkKddPyA/hqdefault.jpg https://i.ytimg.com/vi/jUhqkKddPyA/hqdefault.jpg Tai Chi Basics for Beginners: Posture, Weight Shifts and First Moves A cancer hospital's tai chi class breaks the Yang short form into building blocks: posture, sinking and rising, weight shifts, steps, holding the ball and brush knee, then links them, with seated versions on an exercise ball. Made for people during or after cancer treatment and any beginner. https://www.youtube-nocookie.com/embed/jUhqkKddPyA 1426 2019-01-07 yes no Memorial Sloan Kettering Cancer Center no https://notbroken.io/videos/taichi-full-class-seated-or-standing-piedmont/ 2026-11-01 https://i.ytimg.com/vi/xOEW1hhTV_4/hqdefault.jpg https://i.ytimg.com/vi/xOEW1hhTV_4/hqdefault.jpg 37-Minute Gentle Tai Chi Class, Seated or Standing A tai chi instructor from a hospital's cancer-wellness program leads a full class you can do seated, standing or holding a chair: shoulder rolls and arm warm-ups, waist and hip circles, then the opening, wave hands like clouds, stroke the bird's tail and push, and a slow closing. https://www.youtube-nocookie.com/embed/xOEW1hhTV_4 2208 2021-05-20 yes no Piedmont Healthcare no https://notbroken.io/videos/taichi-morning-flow-adam-potts/ 2026-11-01 https://i.ytimg.com/vi/G5R44CPQf6Q/hqdefault.jpg https://i.ytimg.com/vi/G5R44CPQf6Q/hqdefault.jpg 15-Minute Morning Tai Chi Flow for Beginners A physical therapist and tai chi teacher leads a slow standing flow to start the day: holding up the sky, gentle side bends and turns, toe and heel taps, brush knee and push, and crane balances with the foot down or lifted. https://www.youtube-nocookie.com/embed/G5R44CPQf6Q 1015 2023-04-05 yes no Begin with Breath Tai Chi | Dr. Adam Potts, PT no https://notbroken.io/videos/taichi-one-leg-balance-shirley-chock/ 2026-11-01 https://i.ytimg.com/vi/ZIYCPtDAO6A/hqdefault.jpg https://i.ytimg.com/vi/ZIYCPtDAO6A/hqdefault.jpg Tai Chi Balance Class: Golden Rooster and Heel Kicks for Beginners A tai chi school teacher shows beginners how to balance on one leg: shift your weight fully and settle before the knee lifts, then build up to golden rooster standing on one leg and slow heel kicks, lifting only as high as you can stay upright. https://www.youtube-nocookie.com/embed/ZIYCPtDAO6A 1531 2020-04-07 yes no Tai Chi United no https://notbroken.io/videos/taichi-qigong-gentle-leap/ 2026-11-01 https://i.ytimg.com/vi/pa_I5NAOW4k/hqdefault.jpg https://i.ytimg.com/vi/pa_I5NAOW4k/hqdefault.jpg Gentle Tai Chi and Qigong, Seated or Standing Pain-service therapists from a Toronto rehab hospital lead a slow tai chi and qigong routine, with three people showing standing, seated and smaller-range versions: rolling the ball, cloud hands, embracing the moon, parting the horse's mane, drawing the bow and gentle knee bends. https://www.youtube-nocookie.com/embed/pa_I5NAOW4k 1474 2017-01-13 yes no LEAP Service no https://notbroken.io/videos/taichi-qigong-older-adults-va-gerofit/ 2026-11-01 https://i.ytimg.com/vi/QaDcS6bFbTs/hqdefault.jpg https://i.ytimg.com/vi/QaDcS6bFbTs/hqdefault.jpg 30-Minute Tai Chi and Qigong for Older Adults, Seated or Standing Two physical therapists from a VA program for older veterans lead a light-hearted tai chi and qigong class you can do seated or standing: arm floats with the breath, gentle sways and turns, parting the wild horse's mane, then tapping and shaking, framed as an imaginary hot-air balloon trip. https://www.youtube-nocookie.com/embed/QaDcS6bFbTs 1786 2024-03-01 yes no Veterans Health Administration no https://notbroken.io/videos/taichi-seated-david-dorian-ross/ 2026-11-01 https://i.ytimg.com/vi/_lKO03x_5OU/hqdefault.jpg https://i.ytimg.com/vi/_lKO03x_5OU/hqdefault.jpg Seated Tai Chi for Seniors and Beginners A tai chi teacher in his sixties guides a full seated tai chi session for anyone unsure of their balance or recovering from injury: opening the door, embrace the moon, brush knee, cloud hands, a seated golden rooster, gentle kicks and parting the horse's mane. https://www.youtube-nocookie.com/embed/_lKO03x_5OU 1200 2018-06-05 yes no Tai Chi Made Easy with David-Dorian Ross no https://notbroken.io/videos/taichi-seated-wacrh/ 2026-11-01 https://i.ytimg.com/vi/KC01DP3z0U0/hqdefault.jpg https://i.ytimg.com/vi/KC01DP3z0U0/hqdefault.jpg 6-Minute Seated Tai Chi A short, slow tai chi routine done sitting in a chair, from a university rural health centre's home exercise series: breathing with arm floats and lifts, reaches, gentle twists and side leans with a leg lift. https://www.youtube-nocookie.com/embed/KC01DP3z0U0 395 2020-04-22 yes no WA Centre for Rural Health no https://notbroken.io/videos/taichi-sun-style-lesson-susan-thompson/ 2026-11-01 https://i.ytimg.com/vi/awhs9EJ2uDs/hqdefault.jpg https://i.ytimg.com/vi/awhs9EJ2uDs/hqdefault.jpg Sun Style Tai Chi Lesson: Brush Knee, Play the Lute, Parry and Punch A tai chi teacher breaks down a Sun-style sequence with its typical follow step and higher stance: brush knee, play the lute, parry and punch, and receive the tiger and push the mountain, pointing out common mistakes, then links them together. Best if you already know some tai chi. https://www.youtube-nocookie.com/embed/awhs9EJ2uDs 850 2023-05-02 yes no Internal Tai Chi no https://notbroken.io/videos/taichi-yang-24-form-follow-along-von-plitt/ 2026-11-01 https://i.ytimg.com/vi/1ESdpmJbPsY/hqdefault.jpg https://i.ytimg.com/vi/1ESdpmJbPsY/hqdefault.jpg Tai Chi Yang 24 Form: Full Follow-Along, Front and Back View A tai chi teacher talks you through the whole Yang 24 form twice, first facing you and then with his back to you so you can follow, naming each step, turn and weight shift. Best once you know the moves: it includes heel kicks, one-leg balances and a very low stance. https://www.youtube-nocookie.com/embed/1ESdpmJbPsY 1845 2021-11-20 yes no Tai Chi with Dr. Andrew von Plitt, ND no https://notbroken.io/videos/taichi-yang-24-form-lesson-1-chris-pei/ 2026-11-01 https://i.ytimg.com/vi/B0QDRqHNNE8/hqdefault.jpg https://i.ytimg.com/vi/B0QDRqHNNE8/hqdefault.jpg Tai Chi Yang 24 Form for Beginners: Lesson 1 Tai chi teacher Chris Pei teaches the first moves of the Yang 24 form: a relaxing standing breath, the opening, parting the wild horse's mane on both sides and white crane spreads its wings, repeated slowly until they flow. For complete beginners. https://www.youtube-nocookie.com/embed/B0QDRqHNNE8 1951 2019-12-02 yes no BodyWisdom no https://notbroken.io/videos/tanko-bushi-bon-odori-lesson/ 2026-11-01 https://i.ytimg.com/vi/FcmwzdqfB9E/hqdefault.jpg https://i.ytimg.com/vi/FcmwzdqfB9E/hqdefault.jpg Tanko Bushi: Japanese Bon Odori Dance Lesson A short, gentle lesson in Tanko Bushi, a community Bon Odori dance from Fukuoka, Japan: clap in rhythm, dig to each side, reach over each shoulder, step back and push forward, then dance it all to the music. Easy for any age. https://www.youtube-nocookie.com/embed/FcmwzdqfB9E 255 2021-08-04 yes no Japan America Society of Greater Philadelphia no https://notbroken.io/videos/tap-dance-basics-five-steps/ 2026-11-01 https://i.ytimg.com/vi/HZruz8wO0g8/hqdefault.jpg https://i.ytimg.com/vi/HZruz8wO0g8/hqdefault.jpg Tap Dance Basics: Ball Heel, Shuffle, Flap and Ball Change Rustin (The Dance Prof), a dancer who has taught at university for ten years, teaches the foundation steps of tap (ball heel, brush, shuffle, ball change and flap, plus flap heel and stamps) with a loose-ankle technique, then a short drill to music. Made for complete beginners. https://www.youtube-nocookie.com/embed/HZruz8wO0g8 570 2018-03-10 yes no The Dance Prof no https://notbroken.io/videos/tap-dance-lesson-for-seniors-joyce-reddy/ 2026-11-01 https://i.ytimg.com/vi/-2I4CvLvGkE/hqdefault.jpg https://i.ytimg.com/vi/-2I4CvLvGkE/hqdefault.jpg Beginner Tap Dance Lesson for Seniors: Shuffle and Ball Change Joyce Reddy, who teaches ballet, tap and jazz at a Calgary 55+ centre, takes seniors from ankle warm-ups through ball, heel and toe taps in cha-cha rhythm, shuffles, ball changes and ball-heel walks to a short tap routine. Hold a chair or counter if you need balance. https://www.youtube-nocookie.com/embed/-2I4CvLvGkE 1660 2020-07-23 yes no Confederation Park 55+ Activity Centre no https://notbroken.io/videos/tap-time-step-single-double-triple/ 2026-11-01 https://i.ytimg.com/vi/N5c5buh5YJk/hqdefault.jpg https://i.ytimg.com/vi/N5c5buh5YJk/hqdefault.jpg Learn the Tap Time Step: Single, Double and Triple Professional tap teacher Bill Simpson breaks down the traditional time step: a refresher on the shuffle and flap, the single time step on both sides with counts, then the double and triple versions. For beginners who already know shuffles and flaps. https://www.youtube-nocookie.com/embed/N5c5buh5YJk 702 2017-12-28 yes no Taptopia no https://notbroken.io/videos/tech-band-face-pull/ 2026-11-01 https://i.ytimg.com/vi/CU4Xc2qlLC0/hqdefault.jpg https://i.ytimg.com/vi/CU4Xc2qlLC0/hqdefault.jpg Face Pulls With a Band: Setup and Angles A physical therapist shows how to set up face pulls with resistance bands, including a two-band trick that works like a rope handle, and how anchor height shifts the focus between rear delts, traps and rotator cuff. https://www.youtube-nocookie.com/embed/CU4Xc2qlLC0 392 2020-10-05 yes no Citizen Athletics no https://notbroken.io/videos/tech-band-pull-apart/ 2026-11-01 https://i.ytimg.com/vi/mHWlgqPvyxI/hqdefault.jpg https://i.ytimg.com/vi/mHWlgqPvyxI/hqdefault.jpg Band Pull-Aparts Without Neck or Shoulder Pain A sports physical therapist explains how to do band pull-aparts so they train the rear shoulder and rotator cuff without straining the neck or shoulder, plus three grip options. For anyone using pull-aparts for shoulder care. https://www.youtube-nocookie.com/embed/mHWlgqPvyxI 296 2021-04-14 yes no Sports Rehab Expert no https://notbroken.io/videos/tech-barbell-bent-over-row/ 2026-11-01 https://i.ytimg.com/vi/T3N-TO4reLQ/hqdefault.jpg https://i.ytimg.com/vi/T3N-TO4reLQ/hqdefault.jpg Barbell Bent-Over Row Done Right A physical therapist explains how to set up a barbell row from a rack at a torso angle your hamstrings allow, where to pull the bar and how to keep the lats doing the work. For lifters who already use a barbell. https://www.youtube-nocookie.com/embed/T3N-TO4reLQ 638 2017-11-08 yes no ATHLEAN-X™ no https://notbroken.io/videos/tech-barbell-overhead-press/ 2026-11-01 https://i.ytimg.com/vi/nNMR9fRGRjQ/hqdefault.jpg https://i.ytimg.com/vi/nNMR9fRGRjQ/hqdefault.jpg How to Do the Standing Barbell Overhead Press A step-by-step coaching session on the standing barbell press: grip and start position, the lockout, how to move your head out of the bar's path and how to start the first rep. For people learning barbell lifts. https://www.youtube-nocookie.com/embed/nNMR9fRGRjQ 322 2020-07-24 yes no Barbell Logic no https://notbroken.io/videos/tech-bench-dips-shoulder-safe/ 2026-11-01 https://i.ytimg.com/vi/jdFzYGmvDyg/hqdefault.jpg https://i.ytimg.com/vi/jdFzYGmvDyg/hqdefault.jpg Shoulder-Friendly Bench Dips A physical therapist shows why the usual bench dip can strain the front of the shoulder and two simple changes that keep the work in the triceps. Works on a bench, chair or couch edge at home. https://www.youtube-nocookie.com/embed/jdFzYGmvDyg 305 2017-06-07 yes no ATHLEAN-X™ no https://notbroken.io/videos/tech-chin-tucks/ 2026-11-01 https://i.ytimg.com/vi/KqR1EoEmq9c/hqdefault.jpg https://i.ytimg.com/vi/KqR1EoEmq9c/hqdefault.jpg How to Do Chin Tucks the Right Way A physical therapist shows a gentler way to do the chin tuck that engages the deep neck muscles instead of jamming one spot. Good for people who spend long hours at a desk or looking down. https://www.youtube-nocookie.com/embed/KqR1EoEmq9c 211 2020-09-18 yes no Rehab and Revive no https://notbroken.io/videos/tech-dumbbell-bench-press/ 2026-11-01 https://i.ytimg.com/vi/QsYre__-aro/hqdefault.jpg https://i.ytimg.com/vi/QsYre__-aro/hqdefault.jpg Dumbbell Bench Press: Five Form Fixes Covers five common dumbbell bench press mistakes and how to fix them so the chest, not the shoulders, does the work, plus how to use slight incline and decline angles. Suits gym-goers who already press. https://www.youtube-nocookie.com/embed/QsYre__-aro 448 2022-07-17 yes no Jeremy Ethier no https://notbroken.io/videos/tech-dumbbell-biceps-curl/ 2026-11-01 https://i.ytimg.com/vi/in7PaeYlhrM/hqdefault.jpg https://i.ytimg.com/vi/in7PaeYlhrM/hqdefault.jpg How to Do a Proper Dumbbell Biceps Curl A trainer covers posture, a split stance that discourages swinging, full range of motion, grip variations and a slow lowering tempo for the dumbbell curl. Good for anyone learning arm training. https://www.youtube-nocookie.com/embed/in7PaeYlhrM 462 2018-07-23 yes no Mind Pump TV no https://notbroken.io/videos/tech-dumbbell-floor-press/ 2026-11-01 https://i.ytimg.com/vi/riT31sLb8HU/hqdefault.jpg https://i.ytimg.com/vi/riT31sLb8HU/hqdefault.jpg Dumbbell Floor Press Setup and Variations Two physical therapists show how to get heavy dumbbells into position safely on the floor and press without a bench, plus bridge and raised-back versions. A shoulder-friendly option for home training. https://www.youtube-nocookie.com/embed/riT31sLb8HU 298 2021-01-12 yes no [P]rehab no https://notbroken.io/videos/tech-dumbbell-hammer-curl/ 2026-11-01 https://i.ytimg.com/vi/8XLxfXROrTo/hqdefault.jpg https://i.ytimg.com/vi/8XLxfXROrTo/hqdefault.jpg Dumbbell Hammer Curl: Three Form Rules A quick guide to the neutral-grip hammer curl, which also works the forearm muscles, covering elbow position, curling out to the side and a cross-body version. Suits anyone adding arm work. https://www.youtube-nocookie.com/embed/8XLxfXROrTo 182 2025-04-01 yes no ScottHermanFitness no https://notbroken.io/videos/tech-dumbbell-row/ 2026-11-01 https://i.ytimg.com/vi/roCP6wCXPqo/hqdefault.jpg https://i.ytimg.com/vi/roCP6wCXPqo/hqdefault.jpg How to Do a One-Arm Dumbbell Row A certified strength coach walks through the one-arm dumbbell row: a square hinged setup with a hand on the bench, a neutral spine and a lat-driven pull. Good for anyone adding back work to their routine. https://www.youtube-nocookie.com/embed/roCP6wCXPqo 195 2019-03-21 yes no Men's Health no https://notbroken.io/videos/tech-dumbbell-shoulder-press/ 2026-11-01 https://i.ytimg.com/vi/guW_ENwLOMI/hqdefault.jpg https://i.ytimg.com/vi/guW_ENwLOMI/hqdefault.jpg Seated Dumbbell Shoulder Press, Safely Starts with a quick overhead mobility test to set the bench angle, then covers setup, pressing path, a real-time demo and common mistakes. Good for anyone who wants to press overhead without shoulder strain. https://www.youtube-nocookie.com/embed/guW_ENwLOMI 601 2026-03-28 yes no Jack Hanrahan Fitness no https://notbroken.io/videos/tech-farmer-suitcase-carry/ 2026-11-01 https://i.ytimg.com/vi/89Ojpz5GuLM/hqdefault.jpg https://i.ytimg.com/vi/89Ojpz5GuLM/hqdefault.jpg Farmer's Carry and Suitcase Carry Technique A trainer shows how to pick up and carry a weight on one side (suitcase carry) and both sides (farmer's carry), common mistakes, and when to choose each: suitcase for the side of the trunk, farmer's for overall strength. https://www.youtube-nocookie.com/embed/89Ojpz5GuLM 456 2020-09-12 yes no Emergen Performance no https://notbroken.io/videos/tech-inverted-row/ 2026-11-01 https://i.ytimg.com/vi/hXTc1mDnZCw/hqdefault.jpg https://i.ytimg.com/vi/hXTc1mDnZCw/hqdefault.jpg Inverted Row: Setup, Form and Variations How to set up and perform the bodyweight inverted row under a bar, how foot position changes which part of the back works, and easier and harder versions from bent knees to feet on a bench. https://www.youtube-nocookie.com/embed/hXTc1mDnZCw 486 2019-09-24 yes no BarBend no https://notbroken.io/videos/tech-lat-pulldown-beginner/ 2026-11-01 https://i.ytimg.com/vi/AOpi-p0cJkc/hqdefault.jpg https://i.ytimg.com/vi/AOpi-p0cJkc/hqdefault.jpg Beginner's Guide to the Lat Pulldown A gentle walkthrough of the gym lat pulldown machine: setting the knee pad, choosing a light weight and pulling with control. Aimed at older adults and anyone new to the gym who wants better posture. https://www.youtube-nocookie.com/embed/AOpi-p0cJkc 137 2017-04-18 yes no SilverSneakers no https://notbroken.io/videos/tech-lateral-raise/ 2026-11-01 https://i.ytimg.com/vi/v_ZkxWzYnMc/hqdefault.jpg https://i.ytimg.com/vi/v_ZkxWzYnMc/hqdefault.jpg Dumbbell Lateral Raise Technique Explains which muscles the lateral raise works and how to do it with light weights and strict form, plus the most common mistakes. Suits gym-goers who want to train the side of the shoulders. https://www.youtube-nocookie.com/embed/v_ZkxWzYnMc 484 2019-01-29 yes no Jeff Nippard no https://notbroken.io/videos/tech-neck-posture-routine-bupa/ 2026-11-01 https://i.ytimg.com/vi/EkD2YtrT80Q/hqdefault.jpg https://i.ytimg.com/vi/EkD2YtrT80Q/hqdefault.jpg Tech Neck Posture Routine: Neck, Upper Back and Chest A short posture routine for screen users: neck tilts, chin tucks, upper-trap stretches, cat-cow, a gentle cobra and a chest stretch against a wall. Easy to repeat a few times a day if you sit hunched at a desk or phone. https://www.youtube-nocookie.com/embed/EkD2YtrT80Q 461 2024-12-11 yes no Bupa Health no https://notbroken.io/videos/tech-neck-strengthening-band/ 2026-11-01 https://i.ytimg.com/vi/prjxXR87Kaw/hqdefault.jpg https://i.ytimg.com/vi/prjxXR87Kaw/hqdefault.jpg Neck Strengthening With a Light Band A physical therapist demonstrates three neck-strengthening moves with a light resistance band: side bends, resisted chin tucks and turns. A simple routine for building neck strength. https://www.youtube-nocookie.com/embed/prjxXR87Kaw 207 2015-09-29 yes no AskDoctorJo no https://notbroken.io/videos/tech-perfect-pull-up/ 2026-11-01 https://i.ytimg.com/vi/eGo4IYlbE5g/hqdefault.jpg https://i.ytimg.com/vi/eGo4IYlbE5g/hqdefault.jpg How to Do a Perfect Pull-Up Covers the key points of a clean pull-up: common mistakes, grip width, shoulder blade movement and body position. Best for people who can already do a few pull-ups and want better form. https://www.youtube-nocookie.com/embed/eGo4IYlbE5g 272 2016-09-08 yes no Calisthenicmovement no https://notbroken.io/videos/tech-perfect-push-up/ 2026-11-01 https://i.ytimg.com/vi/IODxDxX7oi4/hqdefault.jpg https://i.ytimg.com/vi/IODxDxX7oi4/hqdefault.jpg How to Do a Perfect Push-Up A short breakdown of the four things that make a push-up clean: body position, hand and elbow placement, full range of motion and shoulder blade control. Good for anyone who already does push-ups and wants better form. https://www.youtube-nocookie.com/embed/IODxDxX7oi4 217 2016-06-16 yes no Calisthenicmovement no https://notbroken.io/videos/tech-pull-up-negatives-bands/ 2026-11-01 https://i.ytimg.com/vi/Y3ntNsIS2Q8/hqdefault.jpg https://i.ytimg.com/vi/Y3ntNsIS2Q8/hqdefault.jpg First Pull-Up: Negatives and Band-Assisted Reps Two ways to build up to a pull-up: slow lowering (eccentric) pull-ups, with the feet helping if needed, and band-assisted pull-ups done strictly. For beginners who can't yet do a full pull-up. https://www.youtube-nocookie.com/embed/Y3ntNsIS2Q8 303 2019-02-07 yes no FitnessFAQs no https://notbroken.io/videos/tech-push-up-progression/ 2026-11-01 https://i.ytimg.com/vi/zkU6Ok44_CI/hqdefault.jpg https://i.ytimg.com/vi/zkU6Ok44_CI/hqdefault.jpg Build Up to Your First Push-Up A step-by-step push-up progression from wall push-ups through incline and knee push-ups to a full push-up, with rep goals for each stage. Ideal if you can't do a push-up yet. https://www.youtube-nocookie.com/embed/zkU6Ok44_CI 639 2022-05-25 yes no Hybrid Calisthenics no https://notbroken.io/videos/tech-rear-delt-fly/ 2026-11-01 https://i.ytimg.com/vi/buuYPLVXsJg/hqdefault.jpg https://i.ytimg.com/vi/buuYPLVXsJg/hqdefault.jpg Dumbbell Rear Delt Fly: Fix Three Mistakes Shows the bent-over dumbbell rear delt fly, seated or standing, and three common mistakes that turn it into a row or a lateral raise. For anyone wanting to strengthen the back of the shoulders. https://www.youtube-nocookie.com/embed/buuYPLVXsJg 210 2019-03-13 yes no Colossus Fitness no https://notbroken.io/videos/tech-scapular-push-up/ 2026-11-01 https://i.ytimg.com/vi/fLAf2YG4flw/hqdefault.jpg https://i.ytimg.com/vi/fLAf2YG4flw/hqdefault.jpg Scapular Push-Up Progressions Four scapular push-up progressions, from against a wall to hands and knees, full plank and one-arm versions, to train the muscle that moves the shoulder blades around the ribcage. Good shoulder-control work for any level. https://www.youtube-nocookie.com/embed/fLAf2YG4flw 331 2017-05-01 yes no Precision Movement no https://notbroken.io/videos/tech-seated-overhead-triceps-extension/ 2026-11-01 https://i.ytimg.com/vi/fYqswDVbJDg/hqdefault.jpg https://i.ytimg.com/vi/fYqswDVbJDg/hqdefault.jpg Seated Overhead Dumbbell Triceps Extension Three form rules for the seated overhead triceps extension: a braced, upright seat and secure grip, full range of motion and tucked elbows, plus a lat-stretch tip if your elbows drift. For anyone training the back of the arms. https://www.youtube-nocookie.com/embed/fYqswDVbJDg 201 2025-05-20 yes no ScottHermanFitness no https://notbroken.io/videos/tech-serratus-wall-slide/ 2026-11-01 https://i.ytimg.com/vi/rel5a-IqhhE/hqdefault.jpg https://i.ytimg.com/vi/rel5a-IqhhE/hqdefault.jpg Serratus Wall Slide for Shoulder Blade Control A physical therapist explains why the shoulder blades need to rotate upward for overhead reaching and teaches the foam-roller wall slide, with a band progression. Aimed at shoulder blades that wing out and at lifters who reach overhead. https://www.youtube-nocookie.com/embed/rel5a-IqhhE 441 2021-05-27 yes no Squat University no https://notbroken.io/videos/three-basic-hip-hop-moves/ 2026-11-01 https://i.ytimg.com/vi/ujREEgxEP7g/hqdefault.jpg https://i.ytimg.com/vi/ujREEgxEP7g/hqdefault.jpg 3 Simple Dance Moves for Beginners Dance teacher Mihran Kirakosian breaks down three basic steps - step touch, step out and touch, and a slide - then links them together. A gentle first lesson for anyone who feels stiff when they dance. https://www.youtube-nocookie.com/embed/ujREEgxEP7g 386 2016-11-04 yes no MihranTV no https://notbroken.io/videos/three-exercises-to-stand-taller/ 2026-11-01 https://i.ytimg.com/vi/33oIfbCy5B4/hqdefault.jpg https://i.ytimg.com/vi/33oIfbCy5B4/hqdefault.jpg Three Exercises to Help You Stand Taller A physical therapist teaches a chest opener, a row and a wall push-up with rotation, each with an easy starting version and a harder one using a band, dumbbell or lower surface. Good for anyone feeling more rounded and wanting back strength. https://www.youtube-nocookie.com/embed/33oIfbCy5B4 615 2026-01-06 yes no Alyssa Kuhn, Arthritis Adventure no https://notbroken.io/videos/three-foam-rolling-mistakes/ 2026-11-01 https://i.ytimg.com/vi/KuhD-7nHQAg/hqdefault.jpg https://i.ytimg.com/vi/KuhD-7nHQAg/hqdefault.jpg Three Foam Rolling Mistakes and How to Fix Them A doctor of physical therapy shows three common foam rolling mistakes using the lats as the example: staying in one spot, only rolling up and down, and keeping the arm still. He also says one to two minutes at a time is plenty. https://www.youtube-nocookie.com/embed/KuhD-7nHQAg 384 2023-11-19 yes no MOVE with Dr. Mike no https://notbroken.io/videos/tibialis-anterior-exercises/ 2026-11-01 https://i.ytimg.com/vi/TIQztY1_p_8/hqdefault.jpg https://i.ytimg.com/vi/TIQztY1_p_8/hqdefault.jpg Shin Muscle (Tibialis) Strength and Care A physical therapist shows four moves for the muscle on the front of the shin: foam-roller self-massage, a kneeling stretch, and toe-up raises with a tib bar or an anchored band. Aimed at sore shins such as shin splints. https://www.youtube-nocookie.com/embed/TIQztY1_p_8 345 2023-07-16 yes no Rehab Science no https://notbroken.io/videos/tingting-kpop-spaghetti/ 2026-11-01 https://i.ytimg.com/vi/nEDBFN89crc/hqdefault.jpg https://i.ytimg.com/vi/nEDBFN89crc/hqdefault.jpg Learn a K-Pop Routine: LE SSERAFIM 'Spaghetti' Workout A K-pop dancer breaks down the real choreography step by step, then runs it at full speed. Expect chest and shoulder isolations, hip swings, repeated small jumps and sharp arm poses. Contains flashing lights. https://www.youtube-nocookie.com/embed/nEDBFN89crc 366 2025-10-30 yes no Tingting Hu no https://notbroken.io/videos/top-10-balance-exercises-50-plus/ 2026-11-01 https://i.ytimg.com/vi/VOicrLUNtuo/hqdefault.jpg https://i.ytimg.com/vi/VOicrLUNtuo/hqdefault.jpg Top 10 Balance Exercises for Over-50s, Ranked Three physical therapists demonstrate and rank ten balance exercises you can do at home, from heel raises and sit-to-stands to tandem walking, clock reaches and multi-direction reaching, with ways to make many of them easier or harder. https://www.youtube-nocookie.com/embed/VOicrLUNtuo 531 2026-06-27 yes no Bob & Brad no https://notbroken.io/videos/tory-rivera-pilates-fascia-workout/ 2026-11-01 https://i.ytimg.com/vi/7MhoZGYGb48/hqdefault.jpg https://i.ytimg.com/vi/7MhoZGYGb48/hqdefault.jpg Full-Body Pilates Workout With a Fascia Focus A mat pilates workout built around fascial movement: bouncing fold, squats with leg kicks, wood chops and spinal rotation, then floor core work, all-fours hovers and quick kick-twists. No props; your heart rate rises. Suits some pilates experience. https://www.youtube-nocookie.com/embed/7MhoZGYGb48 1270 2020-08-25 yes no Tory Rivera - BVF no https://notbroken.io/videos/total-body-vinyasa-yoga-30-min/ 2026-11-01 https://i.ytimg.com/vi/FRAEaBtP2r4/hqdefault.jpg https://i.ytimg.com/vi/FRAEaBtP2r4/hqdefault.jpg 30-Minute Total-Body Vinyasa Yoga Workout A balanced vinyasa workout: lunges with chest openers, sun salutations, tree, warrior II, wide-leg fold and triangle, side plank, eagle into warrior III, then bridge or wheel, seated twists and hip stretches. Suits people with some yoga experience; knees-down options are given. https://www.youtube-nocookie.com/embed/FRAEaBtP2r4 1806 2019-04-08 yes no Fightmaster Yoga no https://notbroken.io/videos/total-therapy-florida-stronger-legs-for-stairs/ 2026-11-01 https://i.ytimg.com/vi/MqK1rhlp1rM/hqdefault.jpg https://i.ytimg.com/vi/MqK1rhlp1rM/hqdefault.jpg Stronger Legs for Stairs: Three Exercises for 65+ A physical therapist covers stair-climbing technique for people over 65, then three leg exercises to practise a few times a week: sit-to-stands, staggered heel raises and supported split squats. https://www.youtube-nocookie.com/embed/MqK1rhlp1rM 380 2024-06-30 yes no Total Therapy Florida no https://notbroken.io/videos/triceps-over-55-physio/ 2026-11-01 https://i.ytimg.com/vi/PjT7ITjJjR0/hqdefault.jpg https://i.ytimg.com/vi/PjT7ITjJjR0/hqdefault.jpg Three Triceps Exercises for Over-55s Two physiotherapists show the seated overhead extension, supported kickback and chair dip, with easier options such as dips from an armchair or a static 'triceps march'. Household items can stand in for dumbbells. https://www.youtube-nocookie.com/embed/PjT7ITjJjR0 190 2025-06-02 yes no At-Home Exercise 55+ | Be Mobile Physiotherapy no https://notbroken.io/videos/trifecta-pilates-shoulder-mobility-posture/ 2026-11-01 https://i.ytimg.com/vi/GVJ0YtjyXLw/hqdefault.jpg https://i.ytimg.com/vi/GVJ0YtjyXLw/hqdefault.jpg Gentle Pilates Shoulder Mobility for Better Posture A slow, restorative mat Pilates class for tight chests and shoulders: a seated spine and neck warm-up, lying arm lifts and arcs with a still back, then seated arm sweeps. Beginner level, with a chair option if the floor is uncomfortable. https://www.youtube-nocookie.com/embed/GVJ0YtjyXLw 655 2024-09-28 yes no Trifecta Pilates no https://notbroken.io/videos/tube-band-full-body-cardio-25/ 2026-11-01 https://i.ytimg.com/vi/NUlj9ADUnSs/hqdefault.jpg https://i.ytimg.com/vi/NUlj9ADUnSs/hqdefault.jpg 25-Minute Full-Body Resistance Band Workout With Cardio Intervals A certified personal trainer pairs a band with handles with short cardio bursts: squats and curls, lunges with pulldowns, triceps pulls with plié squats, side steps with rows, then core work on the mat. Every cardio move has a step, hop or jump option. Warm up first. https://www.youtube-nocookie.com/embed/NUlj9ADUnSs 1526 2014-06-03 yes no BodyFit By Amy no https://notbroken.io/videos/tube-band-full-body-door-anchor/ 2026-11-01 https://i.ytimg.com/vi/qoaPEkTdg6w/hqdefault.jpg https://i.ytimg.com/vi/qoaPEkTdg6w/hqdefault.jpg 31-Minute Low-Impact Full-Body Band Workout With a Door Anchor A NASM-certified trainer leads 12 moves of 30 seconds on one side, then the other, twice through: triceps kickbacks, lunge rows and cross-body pulls, ankle-band quad kicks, side leg lifts and squats. She shows a loop-band version if you have no door anchor. Warm up first. https://www.youtube-nocookie.com/embed/qoaPEkTdg6w 1855 2017-08-10 yes no Nicole Pearce Movement no https://notbroken.io/videos/tush-push-line-dance-howcast/ 2026-11-01 https://i.ytimg.com/vi/xg-YpbysuqE/hqdefault.jpg https://i.ytimg.com/vi/xg-YpbysuqE/hqdefault.jpg Learn the Tush Push Line Dance, Step by Step Five-time world champion country dancer Robert Royston and Nicole teach the Tush Push, one of America's most popular line dances: heel switches, hip bumps, cha-cha triples with half turns, then a quarter and half turn. A quick lesson, so pause and replay as needed. https://www.youtube-nocookie.com/embed/xg-YpbysuqE 247 2011-12-01 yes no Howcast no https://notbroken.io/videos/twice-kpop-dance-party/ 2026-11-01 https://i.ytimg.com/vi/zrscH2x4UNU/hqdefault.jpg https://i.ytimg.com/vi/zrscH2x4UNU/hqdefault.jpg 14-Minute K-Pop Dance Party Workout A music-only dance workout to TWICE songs with simple steps such as knee lifts, side steps, curtsy steps and arm sweeps, with a preview of each next move. Easy to follow for beginners. https://www.youtube-nocookie.com/embed/zrscH2x4UNU 829 2025-10-11 yes no MIZI no https://notbroken.io/videos/uhnm-cardiac-rehab-seated-session-2/ 2026-11-01 https://i.ytimg.com/vi/AcqYwQ9DhGo/hqdefault.jpg https://i.ytimg.com/vi/AcqYwQ9DhGo/hqdefault.jpg Seated Cardiac Rehab Session 2 (NHS Hospital Team) Session 2 of 6 in a chair-based series from the NHS cardiac rehab team at Royal Stoke and County Hospitals: ankle and shoulder mobility, pulse-raisers, a leg-and-arm circuit and a cool-down. Made for people in cardiac rehab; follow your own rehab team's advice. https://www.youtube-nocookie.com/embed/AcqYwQ9DhGo 1153 2020-08-07 yes no UHNM Cardiac Rehab Team no https://notbroken.io/videos/uhnm-cardiac-rehab-standing-session-1/ 2026-11-01 https://i.ytimg.com/vi/OrcxVbaPfDk/hqdefault.jpg https://i.ytimg.com/vi/OrcxVbaPfDk/hqdefault.jpg Standing Cardiac Rehab Session 1 (NHS Hospital Team) Session 1 of 6 in a standing series from the NHS cardiac rehab team at Royal Stoke and County Hospitals: warm-up, ten one-minute stations with 20-second rests (sit-to-stands, curls, knee raises, chest press), cool-down. Made for people after a cardiac event; follow your own rehab team's advice. https://www.youtube-nocookie.com/embed/OrcxVbaPfDk 2278 2020-07-21 yes no UHNM Cardiac Rehab Team no https://notbroken.io/videos/upper-back-posture-diagonals-wall-angels/ 2026-11-01 https://i.ytimg.com/vi/N0hpxqIePaQ/hqdefault.jpg https://i.ytimg.com/vi/N0hpxqIePaQ/hqdefault.jpg Upper Back Posture Moves: Diagonals to Wall Angels A doctor of physical therapy teaches four upper-back exercises against a wall: diagonals, scapular pinches, face pulls and wall angels, each with a band option. Every move starts by setting the shoulder blades down and back. https://www.youtube-nocookie.com/embed/N0hpxqIePaQ 453 2021-11-04 yes no Tone and Tighten no https://notbroken.io/videos/upper-body-40-min-sydney-cummings/ 2026-11-01 https://i.ytimg.com/vi/kW_8cNztklA/hqdefault.jpg https://i.ytimg.com/vi/kW_8cNztklA/hqdefault.jpg 40-Minute Upper Body Dumbbell Strength Workout A warm-up, then one muscle group at a time - shoulder presses and raises, rows, flys and supermans, chest presses and push-ups, curls, tricep extensions and dips - finishing with a non-stop round and a cool-down. Swaps are shown for push-ups and dips. https://www.youtube-nocookie.com/embed/kW_8cNztklA 2585 2026-07-29 yes no Sydney Cummings Houdyshell no https://notbroken.io/videos/upper-body-bodyweight-40-min-alex-crockford/ 2026-11-01 https://i.ytimg.com/vi/9V5TmtWWyyg/hqdefault.jpg https://i.ytimg.com/vi/9V5TmtWWyyg/hqdefault.jpg 40-Minute Bodyweight Upper Body and Core Workout A mobility warm-up, then three sections - push-up variations and dips, floor back raises with plank rows and rear flys, then sit-ups and side planks - plus a finisher and stretch. No equipment; knee options throughout. https://www.youtube-nocookie.com/embed/9V5TmtWWyyg 2532 2021-07-23 yes no Alex Crockford no https://notbroken.io/videos/upper-body-dumbbells-all-levels-body-project/ 2026-11-01 https://i.ytimg.com/vi/KY8jENkQpDQ/hqdefault.jpg https://i.ytimg.com/vi/KY8jENkQpDQ/hqdefault.jpg Standing Upper Body Dumbbell Workout for All Levels A short warm-up, then two moves each for shoulders, back, arms and chest - presses, raises, rows, pullovers, curls, extensions and chest presses - all standing, ending with a boxing finisher and stretch. Water bottles work if you lack weights. https://www.youtube-nocookie.com/embed/KY8jENkQpDQ 1719 2020-03-31 yes no Body Project no https://notbroken.io/videos/viennese-waltz-beginners-natural-turns-egils-smagris/ 2026-11-01 https://i.ytimg.com/vi/NDenZ1rH6GU/hqdefault.jpg https://i.ytimg.com/vi/NDenZ1rH6GU/hqdefault.jpg Viennese Waltz for Beginners: Natural Turns and Side Steps Egils Smagris, a former Latvian ballroom champion who has taught for over 25 years, shows the easiest way into the Viennese waltz: natural turns mixed with side steps so you don't get dizzy, then reverse turns and a short practice routine. https://www.youtube-nocookie.com/embed/NDenZ1rH6GU 461 2016-11-08 yes no Egils Smagris no https://notbroken.io/videos/vogue-catwalk-beginners/ 2026-11-01 https://i.ytimg.com/vi/pFB7otywSTc/hqdefault.jpg https://i.ytimg.com/vi/pFB7otywSTc/hqdefault.jpg Vogue Basics: How to Do the Catwalk Gravity, a vogue fem dancer from the ballroom community, teaches the catwalk, one of the five elements of vogue: the mid-level stance, hip sway, opposition arms and walking a tight line, then variations and practice tips. Made for learners without a local ballroom scene. https://www.youtube-nocookie.com/embed/pFB7otywSTc 639 2020-07-28 yes no Gravity Jacobs no https://notbroken.io/videos/waacking-class-princess-lockerooo/ 2026-11-01 https://i.ytimg.com/vi/BSEfgjcaeyY/hqdefault.jpg https://i.ytimg.com/vi/BSEfgjcaeyY/hqdefault.jpg Learn to Waack: Beginner Class with Princess Lockerooo Waacking teacher Princess Lockerooo teaches the basics, wrist rolls, overhead rolls and strong straight lines, then leads a long follow-along to music and two short combos. Mostly arm work with simple steps, so it suits beginners; it ends with the dance's 1970s roots. https://www.youtube-nocookie.com/embed/BSEfgjcaeyY 1691 2020-05-16 yes no Princess Lockerooo no https://notbroken.io/videos/walk-at-home-fast-30-minute-walk/ 2026-11-01 https://i.ytimg.com/vi/enYITYwvPAQ/hqdefault.jpg https://i.ytimg.com/vi/enYITYwvPAQ/hqdefault.jpg 30-Minute Fast Walking Workout at Home Leslie Sansone leads a brisk 30-minute indoor walk set to a steady beat, adding side steps, knee lifts, kickbacks, kicks, grapevines and arm raises, with a slower start and an easy walk to finish. Suits beginners who want simple, low-impact cardio at home. https://www.youtube-nocookie.com/embed/enYITYwvPAQ 1890 2019-04-17 yes no Walk at Home no https://notbroken.io/videos/walk-tall-gaze-band-pull-back-extension/ 2026-11-01 https://i.ytimg.com/vi/z5wj_Lg8N_w/hqdefault.jpg https://i.ytimg.com/vi/z5wj_Lg8N_w/hqdefault.jpg How to Walk Tall: Gaze, Band Pull and Back Extension An over-50s physiotherapist explains four reasons people walk hunched over and suggests something to try for each: raise your gaze, a band pull across the chest, a seated chest stretch and a foam-roller back extension. Made for people over 55. https://www.youtube-nocookie.com/embed/z5wj_Lg8N_w 671 2023-12-22 yes no Will Harlow – Over-Fifties Specialist Physio no https://notbroken.io/videos/wall-ball-myofascial-upper-trap-rhomboids/ 2026-11-01 https://i.ytimg.com/vi/TjGryDCabdI/hqdefault.jpg https://i.ytimg.com/vi/TjGryDCabdI/hqdefault.jpg Wall Ball Self-Myofascial Release for Upper Back and Shoulder A chiropractor shows how to pin a lacrosse ball against a wall on the upper trap, the corner of the shoulder blade and the rhomboids, adding arm and head movement. A quick, simple technique lesson. https://www.youtube-nocookie.com/embed/TjGryDCabdI 224 2023-06-01 yes no Momenta Chiropractic no https://notbroken.io/videos/wall-pilates-forward-head-posture/ 2026-11-01 https://i.ytimg.com/vi/JUSYUNQgLGA/hqdefault.jpg https://i.ytimg.com/vi/JUSYUNQgLGA/hqdefault.jpg Wall Pilates for Forward Head and Rounded Shoulders A standing Pilates teacher uses a wall as feedback for chest-opening arm slides, rib-cage breathing, chin retractions and wall snow angels. Easy to follow if you sit at a computer, or for age-related rounding. https://www.youtube-nocookie.com/embed/JUSYUNQgLGA 680 2021-08-16 yes no The Girl With The Pilates Mat no https://notbroken.io/videos/waltz-seven-beginner-steps-social-dance-online/ 2026-11-01 https://i.ytimg.com/vi/-ewZ4bWRkVo/hqdefault.jpg https://i.ytimg.com/vi/-ewZ4bWRkVo/hqdefault.jpg Seven Beginner Waltz Steps for Weddings and Socials Brian and Megan, teaching social dancers for almost 20 years, take a couple chapter by chapter through the American waltz: box, progressive, hesitation, turning boxes, underarm turn, front-to-front and twinkle, ending with a practice routine. https://www.youtube-nocookie.com/embed/-ewZ4bWRkVo 1790 2022-10-10 yes no Social Dance Online no https://notbroken.io/videos/watermelon-crawl-line-dance-coral/ 2026-11-01 https://i.ytimg.com/vi/Y13FLAt47bw/hqdefault.jpg https://i.ytimg.com/vi/Y13FLAt47bw/hqdefault.jpg Learn the Watermelon Crawl Line Dance, Step by Step Coral teaches the 40-count, four-wall Watermelon Crawl section by section (toe-heel shuffles, Charleston kicks, grapevines, diagonal slides and two half turns), shows a no-turn option for beginners, then walks it through on every wall. https://www.youtube-nocookie.com/embed/Y13FLAt47bw 809 2026-02-28 yes no Line Dance with Coral no https://notbroken.io/videos/we-love-dance-party-35/ 2026-11-01 https://i.ytimg.com/vi/zjJzAXjvbwA/hqdefault.jpg https://i.ytimg.com/vi/zjJzAXjvbwA/hqdefault.jpg 35-Minute 80s and Disco Dance Party Tanja and her group dance easy, music-only routines to 80s and disco hits such as Maniac, Footloose and Proud Mary, opening with a long warm-up medley and slowing for Stand by Me midway. No spoken cues: just follow along. https://www.youtube-nocookie.com/embed/zjJzAXjvbwA 2110 2023-04-18 yes no WE LOVE DANCE | Tanja Riedeberger no https://notbroken.io/videos/wedding-first-dance-five-easy-steps-natural-dance-method/ 2026-11-01 https://i.ytimg.com/vi/p9HxsjsVwOc/hqdefault.jpg https://notbroken.io/videos/well-good-shadowboxing-for-beginners/ 2026-11-01 https://i.ytimg.com/vi/xo0Sv_pI8UE/hqdefault.jpg https://i.ytimg.com/vi/xo0Sv_pI8UE/hqdefault.jpg 20-Minute Shadowboxing for Beginners Rumble Boxing instructor Olivia Platania first teaches the boxing stance, the six punches and a duck, then leads rounds of combos with squats, a plank and lunges as active recovery. Bouncing between punches is optional if you have neighbours below. https://www.youtube-nocookie.com/embed/xo0Sv_pI8UE 1210 2023-08-07 yes no Well+Good no https://notbroken.io/videos/west-african-dance-class-live-drums/ 2026-11-01 https://i.ytimg.com/vi/AeJlb-n89LA/hqdefault.jpg https://i.ytimg.com/vi/AeJlb-n89LA/hqdefault.jpg West African Dance Class with Live Drums A full class with Maguette Camara, a dancer and drummer who began in Dakar, Senegal: a 12-minute warm-up, then the dance Sunu built up step by step (hops, arms, clapping) and put together to live djembe drumming. https://www.youtube-nocookie.com/embed/AeJlb-n89LA 2170 2020-04-01 yes no Ailey Extension no https://notbroken.io/videos/west-coast-swing-five-basic-patterns-thibault-nicole/ 2026-11-01 https://i.ytimg.com/vi/zsle7AwtEYk/hqdefault.jpg https://i.ytimg.com/vi/zsle7AwtEYk/hqdefault.jpg West Coast Swing Basics: Five Essential Patterns World champion West Coast swing dancers Thibault and Nicole Ramirez teach the five basic patterns: the left side pass, underarm turn, sugar push, sugar tuck and the eight-count whip, starting from the six-count rhythm, then dance them to music. Best with a partner. https://www.youtube-nocookie.com/embed/zsle7AwtEYk 394 2025-07-08 yes no Thibault and Nicole Ramirez no https://notbroken.io/videos/wheelchair-dance-lesson-i-dont-care/ 2026-11-01 https://i.ytimg.com/vi/ujC-kNgPg08/hqdefault.jpg https://i.ytimg.com/vi/ujC-kNgPg08/hqdefault.jpg Wheelchair Dance Lesson for Beginners: 'I Don't Care' Routine Chelsie Hill, a professional dancer who founded the Rollettes wheelchair dance team, teaches her own beginner routine to Ed Sheeran and Justin Bieber's 'I Don't Care' from her wheelchair: head and arm moves, reaches and a full chair turn, taught by counts, then danced to the music. https://www.youtube-nocookie.com/embed/ujC-kNgPg08 542 2019-07-02 yes no Chelsie Hill no https://notbroken.io/videos/wicked-hiit-dance-workout/ 2026-11-01 https://i.ytimg.com/vi/-InbGrw427k/hqdefault.jpg https://i.ytimg.com/vi/-InbGrw427k/hqdefault.jpg 25-Minute Wicked Musical Dance Workout Emily, a certified group fitness instructor, dances through a warm-up and four Wicked numbers: Popular, Dancing Through Life, One Short Day and Defying Gravity. Big theatrical arm moves, lunges and some jumps; there is no real cool-down, so add your own stretch at the end. https://www.youtube-nocookie.com/embed/-InbGrw427k 1513 2021-12-13 yes no emkfit no https://notbroken.io/videos/will-harlow-posture-alignment-50/ 2026-11-01 https://i.ytimg.com/vi/TJhoo8rE7Wc/hqdefault.jpg https://i.ytimg.com/vi/TJhoo8rE7Wc/hqdefault.jpg Posture Alignment Exercises for Ages 50+ A physiotherapist who works with over-50s teaches posture exercises: seated pelvic tilts and cat-cow, a seated chest opener, wall chin tucks, all-fours cat-cow and bird dog, with easier options for the harder moves. https://www.youtube-nocookie.com/embed/TJhoo8rE7Wc 1028 2024-03-22 yes no Will Harlow – Over-Fifties Specialist Physio no https://notbroken.io/videos/wrist-forearm-stretch-caroline-jordan/ 2026-11-01 https://i.ytimg.com/vi/HMpxwDcPiaQ/hqdefault.jpg https://i.ytimg.com/vi/HMpxwDcPiaQ/hqdefault.jpg Wrist and Forearm Stretches for Computer Users A seated or standing routine for wrists that ache from typing and phones: wrist lifts and circles, prayer-position stretches, triceps and biceps stretches, finger pulls for the forearms and a chair-supported wrist stretch. https://www.youtube-nocookie.com/embed/HMpxwDcPiaQ 620 2017-02-09 yes no Caroline Jordan no https://notbroken.io/videos/wrist-mobility-virtual-hand-care/ 2026-11-01 https://i.ytimg.com/vi/7xY-JrvtnC0/hqdefault.jpg https://i.ytimg.com/vi/7xY-JrvtnC0/hqdefault.jpg Gentle Wrist Mobility Routine for Stiff Wrists Michelle of Virtual Hand Care guides six one-minute active wrist movements: bending and lifting the wrist with open fingers and a soft fist, palms in different positions, then wrist circles. No equipment; suits anyone with stiff wrists. https://www.youtube-nocookie.com/embed/7xY-JrvtnC0 650 2024-04-05 yes no Virtual Hand Care no https://notbroken.io/videos/xtend-barre-pilates-fusion-chair/ 2026-11-01 https://i.ytimg.com/vi/P7HRwBzAqPI/hqdefault.jpg https://i.ytimg.com/vi/P7HRwBzAqPI/hqdefault.jpg 32-Minute Barre and Pilates Fusion Workout with a Chair Xtend Barre founder Andrea Rogers leads a barre class at a chair: plié and relevé work, side leg lifts with twists and back-leg lifts, then mat ab work and all-fours and side-lying leg series with Pilates push-ups. A light weight and ankle weights are optional; a cast member shows easier options. https://www.youtube-nocookie.com/embed/P7HRwBzAqPI 1924 2024-02-01 yes no BODi no https://notbroken.io/videos/yin-yoga-bedtime-travis-eliot/ 2026-11-01 https://i.ytimg.com/vi/SL5f2vMWhAA/hqdefault.jpg https://i.ytimg.com/vi/SL5f2vMWhAA/hqdefault.jpg 20-Minute Yin Yoga for Bedtime A slow wind-down class of long, quiet holds: child's pose, a brief down dog, sleeping swan (pigeon) on each side, butterfly, a seated forward fold, a reclined knee twist and final rest. Made to do just before bed; pillows can be used as props. https://www.youtube-nocookie.com/embed/SL5f2vMWhAA 1335 2023-01-24 yes no Travis Eliot no https://notbroken.io/videos/ymca-pe-sports-workout-piedmont/ 2026-11-01 https://i.ytimg.com/vi/XfPfQKjoshk/hqdefault.jpg https://i.ytimg.com/vi/XfPfQKjoshk/hqdefault.jpg YMCA At-Home PE Workout with Sports Drills A YMCA coach leads a PE-style session made for kids that adults can join: jog and jumping-jack warm-up, line jumps, high and long jumps, burpees, planks and bear crawls, then a sports finish of foot fires, basketball jump shots and soccer shots. https://www.youtube-nocookie.com/embed/XfPfQKjoshk 723 2020-03-25 yes no YMCA of Georgia's Piedmont no https://notbroken.io/videos/ymca-rochester-thirty-minute-low-impact-cardio-seniors/ 2026-11-01 https://i.ytimg.com/vi/e0YIjDlBvRw/hqdefault.jpg https://i.ytimg.com/vi/e0YIjDlBvRw/hqdefault.jpg 30-Minute Low-Impact Cardio for Seniors (YMCA) A standing cardio circuit for seniors from the YMCA's virtual studio: step-touch, hamstring curls, knee lifts, mambo steps and V-steps with big-or-small options, then a cool-down with balance holds and stretches. https://www.youtube-nocookie.com/embed/e0YIjDlBvRw 1918 2022-01-27 yes no YMCA of Greater Rochester no https://notbroken.io/videos/yoga-bedtime-charlie-follows/ 2026-11-01 https://i.ytimg.com/vi/6XJhSa7g_rU/hqdefault.jpg https://i.ytimg.com/vi/6XJhSa7g_rU/hqdefault.jpg 15-Minute Relaxing Bedtime Yoga A slow wind-down with long holds before sleep: seated side stretches and twists, pigeon pose, a supported bridge on a block or pillow, reclined twists and butterfly, ending in savasana. https://www.youtube-nocookie.com/embed/6XJhSa7g_rU 923 2024-05-05 yes no Charlie Follows no https://notbroken.io/videos/yoga-complete-beginners-adriene/ 2026-11-01 https://i.ytimg.com/vi/v7AYKMP6rOE/hqdefault.jpg https://i.ytimg.com/vi/v7AYKMP6rOE/hqdefault.jpg 20-Minute Yoga for Complete Beginners A first yoga class that teaches the basics slowly: seated breathing and twists, cat-cow, puppy pose, downward dog, a forward fold and Warrior I and II. Ideal if you have never done yoga before. https://www.youtube-nocookie.com/embed/v7AYKMP6rOE 1425 2013-11-18 yes no Yoga With Adriene no https://notbroken.io/videos/yoga-etc-tina-full-body-chair-yoga/ 2026-11-01 https://i.ytimg.com/vi/EWKQz0lS33Y/hqdefault.jpg https://i.ytimg.com/vi/EWKQz0lS33Y/hqdefault.jpg Full-Body Chair Yoga for Beginners and Seniors Tina, a 64-year-old teacher, leads a relaxed head-to-toe chair flow: neck tilts, cat-cow, spinal twists, seated warrior and goddess shapes, pigeon, marching and a hamstring stretch. Friendly, unhurried, with options throughout. https://www.youtube-nocookie.com/embed/EWKQz0lS33Y 1190 2024-01-22 yes no Yoga ETC with Tina no https://notbroken.io/videos/yoga-hips-legs-lowerback-boho/ 2026-11-01 https://i.ytimg.com/vi/73AQrn4XPds/hqdefault.jpg https://i.ytimg.com/vi/73AQrn4XPds/hqdefault.jpg 20-Minute Yoga Flow for Hips, Legs and Lower Back A lower-body flow that opens with reclined butterfly, happy baby and knee rocks, then moves through sun salutations into deep lizard lunges, a quad stretch, twisted high lunge and half splits on each side. Suits people with some yoga experience; deeper and gentler options are offered. https://www.youtube-nocookie.com/embed/73AQrn4XPds 1475 2024-05-20 yes no Boho Beautiful Yoga no https://notbroken.io/videos/yoga-hips-lower-back-kassandra/ 2026-11-01 https://i.ytimg.com/vi/ybgqdffxrQE/hqdefault.jpg https://i.ytimg.com/vi/ybgqdffxrQE/hqdefault.jpg 30-Minute Beginner Yoga for Hips and Lower Back A slow hatha class that stretches the hips from every angle plus the lower back: seated folds and side bends, deer and pigeon poses, low lunges, half splits, happy baby, bridge and a reclined twist. No props needed. https://www.youtube-nocookie.com/embed/ybgqdffxrQE 1830 2021-01-21 yes no Yoga with Kassandra no https://notbroken.io/videos/yoga-lower-back-pain-adriene/ 2026-11-01 https://i.ytimg.com/vi/XeXz8fIZDCE/hqdefault.jpg https://i.ytimg.com/vi/XeXz8fIZDCE/hqdefault.jpg Gentle Yoga for Lower Back Pain A short, gentle sequence for a stiff or sore lower back: knees-to-chest rocking, pelvic tilts, seated rounding, a low lunge for the hip flexors, a soft forward fold and a reclined twist. https://www.youtube-nocookie.com/embed/XeXz8fIZDCE 946 2014-03-27 yes no Yoga With Adriene no https://notbroken.io/videos/yoga-lower-back-release-brett-larkin/ 2026-11-01 https://i.ytimg.com/vi/BH-2oT54PjY/hqdefault.jpg https://i.ytimg.com/vi/BH-2oT54PjY/hqdefault.jpg 15-Minute Gentle Yoga for the Lower Back A slow, patient sequence aimed only at the lower back: a standing ragdoll fold, then rounded head-to-knee folds with a twist, a wide 'diamond' fold rocking side to side, and wrapped-knee twists on the floor before rest. No flexibility or yoga experience needed. https://www.youtube-nocookie.com/embed/BH-2oT54PjY 950 2015-03-12 yes no BrettLarkinYoga no https://notbroken.io/videos/yoga-morning-flow-all-levels-tim/ 2026-11-01 https://i.ytimg.com/vi/isO6O62pPBA/hqdefault.jpg https://i.ytimg.com/vi/isO6O62pPBA/hqdefault.jpg 30-Minute Morning Yoga Flow for All Levels A full-body morning flow: lunge twists and hamstring stretches, down dog, Warrior I with side bends, a choice of chaturanga, scapular push-ups or a plank hold, locust, pyramid, standing balances and Warrior III, then twists and rest. Easier options throughout. https://www.youtube-nocookie.com/embed/isO6O62pPBA 1833 2024-01-25 yes no Yoga With Tim no https://notbroken.io/videos/yoga-morning-full-body-bird/ 2026-11-01 https://i.ytimg.com/vi/DQhaWsIQJS8/hqdefault.jpg https://i.ytimg.com/vi/DQhaWsIQJS8/hqdefault.jpg 15-Minute Morning Yoga Full-Body Stretch A beginner morning flow: neck and wrist circles, a chest opener, two slow sun salutations with knees-down chaturanga, cat-cow, thread the needle, side-stretching child's pose and seated twists. https://www.youtube-nocookie.com/embed/DQhaWsIQJS8 992 2020-04-04 yes no Yoga With Bird no https://notbroken.io/videos/yoga-neck-shoulders-yoginimelbourne/ 2026-11-01 https://i.ytimg.com/vi/4vTJHUDB5ak/hqdefault.jpg https://i.ytimg.com/vi/4vTJHUDB5ak/hqdefault.jpg Yoga for Neck, Shoulders and Upper Back A short seated practice to ease neck and shoulder tension: shoulder and elbow circles, shrugs, arm reaches, twists, side bends and gentle neck stretches. Can be done on the floor or in an office chair. https://www.youtube-nocookie.com/embed/4vTJHUDB5ak 853 2015-05-31 yes no yoginimelbourne no https://notbroken.io/videos/yoga-power-strength-sarahbeth/ 2026-11-01 https://i.ytimg.com/vi/5h-9pqWIkzg/hqdefault.jpg https://i.ytimg.com/vi/5h-9pqWIkzg/hqdefault.jpg 30-Minute Full-Body Power Yoga for Strength A strength-focused power yoga class: down dog hops, chair pose twists, hollow-body core work, crescent lunge to warrior 3 and half moon, chaturanga push-ups, forearm and side planks and floor bow, then a cool-down stretch. https://www.youtube-nocookie.com/embed/5h-9pqWIkzg 1756 2018-11-18 yes no SarahBethYoga no https://notbroken.io/videos/yoga-power-vinyasa-briohny-alo/ 2026-11-01 https://i.ytimg.com/vi/7ciS93shMNQ/hqdefault.jpg https://i.ytimg.com/vi/7ciS93shMNQ/hqdefault.jpg 30-Minute Power Vinyasa Flow A strong, sweaty vinyasa class: sun salutations with hops or steps, chair and crow prep, Warrior I, standing splits with optional handstand hops, Warrior II, triangle, twisted chair, a core sequence and hip openers before rest. For people comfortable with the basics. https://www.youtube-nocookie.com/embed/7ciS93shMNQ 2102 2017-02-22 yes no ALO no https://notbroken.io/videos/yoga-runners-adriene/ 2026-11-01 https://i.ytimg.com/vi/0hTllAb4XGg/hqdefault.jpg https://i.ytimg.com/vi/0hTllAb4XGg/hqdefault.jpg 30-Minute Yoga for Runners and Walkers A slow, low-to-the-ground practice to release legs and hips after running, walking or cardio: wide-legged and cobbler seats, calf stretches, low lunge, runner's stretch, lizard, pigeon, forward folds, happy baby and a side-lying quad stretch. https://www.youtube-nocookie.com/embed/0hTllAb4XGg 1829 2016-03-23 yes no Yoga With Adriene no https://notbroken.io/videos/yoga-standing-strength-flexibility-manflow/ 2026-11-01 https://i.ytimg.com/vi/16u9UJekrG0/hqdefault.jpg https://i.ytimg.com/vi/16u9UJekrG0/hqdefault.jpg 15-Minute Standing Yoga for Strength and Flexibility A mostly standing routine built for stiff, inflexible beginners: side bends and a chest opener, single-leg balances with a knee lift and star pose, then low lunges (back knee on the mat) and high lunges. Hold a counter or couch for balance if needed. https://www.youtube-nocookie.com/embed/16u9UJekrG0 978 2024-04-09 yes no Man Flow Yoga no https://notbroken.io/videos/yoga-strength-arm-balances-17-min/ 2026-11-01 https://i.ytimg.com/vi/9eUNaaGXOZ4/hqdefault.jpg https://i.ytimg.com/vi/9eUNaaGXOZ4/hqdefault.jpg 17-Minute Yoga for Strength: Plank, Crow and Tripod Headstand Prep A short strength class building toward arm balances: plank holds, knee-to-forehead core work and chaturanga, crow pose in stages, then tripod headstand prep with the knees on the upper arms. Easier: knees down, one foot lifted in crow, step back instead of jumping, one knee at a time in tripod. https://www.youtube-nocookie.com/embed/9eUNaaGXOZ4 1011 2015-07-13 yes no KinoYoga no https://notbroken.io/videos/yoga-with-bird-foot-ankle-calf-stretches/ 2026-11-01 https://i.ytimg.com/vi/GbZJZAqP4OM/hqdefault.jpg https://i.ytimg.com/vi/GbZJZAqP4OM/hqdefault.jpg 9-Minute Foot, Ankle, Shin and Calf Stretches Certified yoga teacher Bird leads gentle lower-leg stretches: lying ankle circles and calf stretches, kneeling toe tucks, sitting back on the heels to stretch the shins, and heel presses for the calves, ending in child's pose. Pillows, blocks or a strap make each one easier. https://www.youtube-nocookie.com/embed/GbZJZAqP4OM 533 2021-11-13 yes no Yoga With Bird no https://notbroken.io/videos/yogalates-rashmi-seated-dance-seniors/ 2026-11-01 https://i.ytimg.com/vi/dF3j5X_fgf4/hqdefault.jpg https://i.ytimg.com/vi/dF3j5X_fgf4/hqdefault.jpg Easy Seated Dance for Senior Citizens with Rashmi A short seated dance for senior citizens, taught part by part and then danced to music: head and neck warm-up, shoulder and hand patterns, seated leg kicks and a cross-step-back, bending to touch the floor, then the full sequence. Rashmi's grandmother joins in. https://www.youtube-nocookie.com/embed/dF3j5X_fgf4 1306 2021-01-24 yes no Yogalates With Rashmi no https://notbroken.io/videos/zimbabwean-african-dance-clock-lesson/ 2026-11-01 https://i.ytimg.com/vi/Ewqq-3xJFdI/hqdefault.jpg https://i.ytimg.com/vi/Ewqq-3xJFdI/hqdefault.jpg African Dance Lesson: Dancing on the Clock Two teachers from Zimbabwe use a clock face to teach African dance footwork: stepping out and back to 12, 3, 6 and 9, a classic right-left step with arm swings, a pivot circle, shoulder shakes, a short jumping round and a hip finale, speeding up to double time. Playful and quick. https://www.youtube-nocookie.com/embed/Ewqq-3xJFdI 532 2012-06-04 yes no Kennedy Center Education Digital Learning no https://notbroken.io/videos/zottman-curl-how-to/ 2026-11-01 https://i.ytimg.com/vi/D7bMA4WEKMI/hqdefault.jpg https://i.ytimg.com/vi/D7bMA4WEKMI/hqdefault.jpg How to Do a Zottman Curl A short guide to the Zottman curl: curl up with palms facing up for the biceps, turn the palms down at the top and lower slowly to work the forearms. Covers the common mistakes too. https://www.youtube-nocookie.com/embed/D7bMA4WEKMI 101 2024-04-20 yes no Buff Dudes Workouts no https://notbroken.io/videos/zts-chair-dance-active-aging/ 2026-11-01 https://i.ytimg.com/vi/PzQNtx7XrfU/hqdefault.jpg https://i.ytimg.com/vi/PzQNtx7XrfU/hqdefault.jpg 30-Minute Seated Chair Dance Class for Active Aging A real studio chair-dance class for older adults: a seated warm-up, then upbeat routines with leg moves, arm flows, punches, disco and Latin-flavoured steps and a coordination section, ending with a seated stretch. Ideal if standing is hard. https://www.youtube-nocookie.com/embed/PzQNtx7XrfU 1823 2025-06-19 yes no ZT's Fitness Studio no https://notbroken.io/videos/zumba-15-min-cardio-trial/ 2026-11-01 https://i.ytimg.com/vi/kaBm4C7nGfc/hqdefault.jpg https://i.ytimg.com/vi/kaBm4C7nGfc/hqdefault.jpg 15-Minute Cardio Zumba Workout Three dancers on the official Zumba channel dance an upbeat, music-cued 15-minute set to Spanish-language Latin and reggaeton tracks, with knee lifts, kicks and big arm moves. Suits people who already know the basic steps. https://www.youtube-nocookie.com/embed/kaBm4C7nGfc 938 2021-01-06 yes no Zumba no https://notbroken.io/videos/zumba-15-min-mini-class-giovanni-sandra/ 2026-11-01 https://i.ytimg.com/vi/lnaEqAZygdY/hqdefault.jpg https://i.ytimg.com/vi/lnaEqAZygdY/hqdefault.jpg 15-Minute Beginner Zumba Mini Class Zumba Education Specialist Sandra Harnes, Zumba instructor Selina Wedderburn and dancer Giovanni Pernice dance a non-stop 15-minute mini class that puts the Zumba basic steps into practice. A good first class after a basic-steps tutorial. https://www.youtube-nocookie.com/embed/lnaEqAZygdY 884 2023-04-10 yes no Zumba no https://notbroken.io/videos/zumba-30-min-beginner-latin-class/ 2026-11-01 https://i.ytimg.com/vi/mZeFvX3ALKY/hqdefault.jpg https://i.ytimg.com/vi/mZeFvX3ALKY/hqdefault.jpg 30-Minute Beginner Zumba Latin Dance Workout Official Zumba class led by Zumba instructor Mauricio Camargo: a non-stop beginner session through merengue, salsa, reggaeton and cumbia songs using simple repeated steps. A good first full class once you know the basics. https://www.youtube-nocookie.com/embed/mZeFvX3ALKY 1783 2022-05-14 yes no Zumba no https://notbroken.io/videos/zumba-azukita-alix-ronny/ 2026-11-01 https://i.ytimg.com/vi/6dz0RqbcVNc/hqdefault.jpg https://i.ytimg.com/vi/6dz0RqbcVNc/hqdefault.jpg 4-Minute Zumba Routine to Azukita Paris Zumba instructor Alix and Ronny Gomez dance their high-energy choreography to Azukita on stage in front of a full class. Fun once you are comfortable following steps by watching. https://www.youtube-nocookie.com/embed/6dz0RqbcVNc 220 2018-02-15 yes no Zumba® France no https://notbroken.io/videos/zumba-bailando-ivan-bravo/ 2026-11-01 https://i.ytimg.com/vi/7X8eftN2mv0/hqdefault.jpg https://i.ytimg.com/vi/7X8eftN2mv0/hqdefault.jpg 4-Minute Zumba Routine to Bailando Monterrey Zumba instructor and choreographer Ivan Bravo and his studio team dance his popular routine to Enrique Iglesias's Bailando, with simple repeated travelling steps and big arm moves. An easy, cheerful one-song workout. https://www.youtube-nocookie.com/embed/7X8eftN2mv0 245 2014-06-09 yes no zumba ivan no https://notbroken.io/videos/zumba-basic-steps-guide-minie/ 2026-11-01 https://i.ytimg.com/vi/urSq82wdR24/hqdefault.jpg https://i.ytimg.com/vi/urSq82wdR24/hqdefault.jpg Zumba Basic Steps: A Complete Beginner's Guide Sydney Zumba instructor Minie Minarelli shows how to count the beat, then the main foot patterns and weight shifts for merengue, salsa, cha-cha-cha, reggaeton and cumbia, plus tips for following a class. Ideal if you have never danced. https://www.youtube-nocookie.com/embed/urSq82wdR24 1090 2020-05-09 yes no Minie Minarelli no https://notbroken.io/videos/zumba-basic-steps-keren/ 2026-11-01 https://i.ytimg.com/vi/irptqdkJ1lU/hqdefault.jpg https://i.ytimg.com/vi/irptqdkJ1lU/hqdefault.jpg Zumba Salsa, Cumbia and Reggaeton Steps for Beginners Melbourne Zumba instructor and personal trainer Keren breaks down common class steps slowly: the salsa basic and back step, the cumbia basic and candle step, and reggaeton bounces, stomps and the wide-legged destroyer. For nervous first-timers. https://www.youtube-nocookie.com/embed/irptqdkJ1lU 424 2012-05-15 yes no Keren Zumba no https://notbroken.io/videos/zumba-cool-down-perfect-dancefit/ 2026-11-01 https://i.ytimg.com/vi/3Xz5xKLzPns/hqdefault.jpg https://i.ytimg.com/vi/3Xz5xKLzPns/hqdefault.jpg 4-Minute Zumba Cool-Down Stretch Zumba instructor Jessica Hoogendyk leads her class through a slow cool-down to Ed Sheeran's Perfect, flowing through arm sweeps, side lunges, side reaches and forward folds. Use it to wind down after any dance workout. https://www.youtube-nocookie.com/embed/3Xz5xKLzPns 262 2018-01-19 yes no DanceFIT University no https://notbroken.io/videos/zumba-dovydas-22-min-part-2/ 2026-11-01 https://i.ytimg.com/vi/4lgIVu4Mm64/hqdefault.jpg https://i.ytimg.com/vi/4lgIVu4Mm64/hqdefault.jpg 22-Minute Zumba Dance Workout, Part 2 Zumba instructor Dovydas Veiverys and ZIN teammates Daiva and Donata dance a second non-stop set of routines outdoors. It goes straight into the songs with no warm-up, so warm up first; best once you know basic Zumba steps. https://www.youtube-nocookie.com/embed/4lgIVu4Mm64 1318 2021-07-15 yes no Zumba with Dovydas no https://notbroken.io/videos/zumba-dovydas-30-min-dance/ 2026-11-01 https://i.ytimg.com/vi/hRhLybMg0NU/hqdefault.jpg https://i.ytimg.com/vi/hRhLybMg0NU/hqdefault.jpg 30-Minute Zumba Dance Workout with Dovydas Zumba instructor Dovydas Veiverys and two licensed ZIN teammates dance a warm-up and six songs back to back outdoors, from mambo and salsaton to reggaeton and pop. Music-cued, so best once you know the basic steps. https://www.youtube-nocookie.com/embed/hRhLybMg0NU 1709 2021-06-08 yes no Zumba with Dovydas no https://notbroken.io/videos/zumba-four-basic-steps-sandra/ 2026-11-01 https://i.ytimg.com/vi/uiHImRyj8F4/hqdefault.jpg https://i.ytimg.com/vi/uiHImRyj8F4/hqdefault.jpg Four Basic Zumba Steps for First-Timers Zumba Education Specialist Sandra Harnes teaches one signature move from each core rhythm: merengue six count, salsa forward and back, cumbia and reggaeton two-step, with simple ways to add intensity. https://www.youtube-nocookie.com/embed/uiHImRyj8F4 480 2020-05-15 yes no Zumba no https://notbroken.io/videos/zumba-gold-30-min-standing-we-keep-moving/ 2026-11-01 https://i.ytimg.com/vi/xbszbjSzKu8/hqdefault.jpg https://i.ytimg.com/vi/xbszbjSzKu8/hqdefault.jpg 30-Minute Standing Zumba Gold Dance Workout Licensed Zumba Gold instructor Kristin Hirst strings her easy standing routines into a 30-minute music-cued class filmed outdoors, finishing with a slow stretch. Made for active older adults and true beginners. https://www.youtube-nocookie.com/embed/xbszbjSzKu8 1887 2020-10-18 yes no We Keep Moving no https://notbroken.io/videos/zumba-gold-60s-70s-hits/ 2026-11-01 https://i.ytimg.com/vi/1vupgwku7UM/hqdefault.jpg https://i.ytimg.com/vi/1vupgwku7UM/hqdefault.jpg 22-Minute Zumba Gold to 60s and 70s Hits Licensed Zumba Gold instructor and active aging specialist Kristin dances outdoors to six 60s and 70s hits, from Dancing Queen and Jump in the Line to Respect and Three Little Birds. Lower intensity and easy to follow, made for active older adults and beginners. https://www.youtube-nocookie.com/embed/1vupgwku7UM 1316 2025-04-01 yes no We Keep Moving no https://notbroken.io/videos/zumba-gold-bachata-marc-bosmans/ 2026-11-01 https://i.ytimg.com/vi/6E2c4t57oxo/hqdefault.jpg https://i.ytimg.com/vi/6E2c4t57oxo/hqdefault.jpg 5-Minute Zumba Gold Bachata Routine Zumba instructor and former Latin ballroom champion Marc Bosmans leads a hall full of older adults through his gentle Zumba Gold bachata routine to Chayanne's Bailando Dos Corazones. A calm, easy song for beginners and seniors. https://www.youtube-nocookie.com/embed/6E2c4t57oxo 275 2017-04-26 yes no Marc Bosmans no https://notbroken.io/videos/zumba-gold-calm-down-fun4over50s/ 2026-11-01 https://i.ytimg.com/vi/A5A0yVkU60s/hqdefault.jpg https://i.ytimg.com/vi/A5A0yVkU60s/hqdefault.jpg 4-Minute Zumba Gold Routine for Over-50s Colombian-born Zumba instructor Paola Gianelli leads her over-50s Zumba Gold class through a low-impact routine to Rema's Calm Down, with simple steps and arm moves. A friendly one-song taster for older beginners. https://www.youtube-nocookie.com/embed/A5A0yVkU60s 221 2023-06-09 yes no Fun 4 Over 50's UK no https://notbroken.io/videos/zumba-gold-chair-40-min/ 2026-11-01 https://i.ytimg.com/vi/cVlsBMsaY9U/hqdefault.jpg https://i.ytimg.com/vi/cVlsBMsaY9U/hqdefault.jpg 40-Minute Seated Zumba Gold Chair Workout Licensed Zumba Gold instructor Kristin Hirst leads 40 minutes of easy seated dance to upbeat oldies, calypso and pop, with arm patterns, foot taps and claps. Made for people with mobility or balance limits. https://www.youtube-nocookie.com/embed/cVlsBMsaY9U 2400 2024-06-18 yes no We Keep Moving no https://notbroken.io/videos/zumba-gold-chair-merengue-porsche/ 2026-11-01 https://i.ytimg.com/vi/vvbudyWcvXU/hqdefault.jpg https://i.ytimg.com/vi/vvbudyWcvXU/hqdefault.jpg 5-Minute Seated Zumba Gold Merengue Routine Zumba instructor Porsche (ZIN) and three dancers do a short seated Zumba Gold routine to the merengue track El Marciano, with arm patterns, leg reaches and on-screen word cues. Suits anyone who needs to stay seated. https://www.youtube-nocookie.com/embed/vvbudyWcvXU 280 2021-03-28 yes no Zumba Porsche no https://notbroken.io/videos/zumba-gold-linda-30-min/ 2026-11-01 https://i.ytimg.com/vi/SvJWWAWLuXQ/hqdefault.jpg https://i.ytimg.com/vi/SvJWWAWLuXQ/hqdefault.jpg 30-Minute Zumba Gold Class for Beginners A mellow Zumba Gold studio class taught by Linda at Willamalane Park and Recreation District: simple, repeated dance steps with no jumping to raise the heart rate and build endurance. Suits older adults and beginners. https://www.youtube-nocookie.com/embed/SvJWWAWLuXQ 1751 2020-04-17 yes no willamalane no https://notbroken.io/videos/zumba-gold-ymca-15-min/ 2026-11-01 https://i.ytimg.com/vi/JO3voN7siFU/hqdefault.jpg https://i.ytimg.com/vi/JO3voN7siFU/hqdefault.jpg Easy Zumba Gold Session for Older Adults Declan from Central YMCA leads two easy Zumba Gold tracks with no big jumps, then breaks down the base steps (cha-cha, forward taps, side steps) with a hip-friendly option. Good for older adults and first-timers. https://www.youtube-nocookie.com/embed/JO3voN7siFU 705 2020-04-17 yes no Central YMCA no https://notbroken.io/videos/zumba-latin-28-min-sunny/ 2026-11-01 https://i.ytimg.com/vi/zEB5zAz89qg/hqdefault.jpg https://i.ytimg.com/vi/zEB5zAz89qg/hqdefault.jpg 28-Minute Latin Zumba Dance Workout Korean Zumba instructor and dance-sport teacher Sunny leads two dancers through her own non-stop choreography to reggaeton and Latin pop hits, with song titles shown on screen. Music-cued, so best once you know the basic steps. https://www.youtube-nocookie.com/embed/zEB5zAz89qg 1692 2021-07-04 yes no Sunny Funny Fitness no https://notbroken.io/videos/zumba-latin-basic-steps-tutorial/ 2026-11-01 https://i.ytimg.com/vi/e5rW7qjd3BY/hqdefault.jpg https://i.ytimg.com/vi/e5rW7qjd3BY/hqdefault.jpg Zumba Latin Basic Steps for Beginners Official Zumba tutorial: instructor Mauricio Camargo breaks down the four core rhythms (cumbia, merengue, salsa and reggaeton), building each step from a simple base. Ideal before trying your first class. https://www.youtube-nocookie.com/embed/e5rW7qjd3BY 692 2022-05-13 yes no Zumba no https://notbroken.io/videos/zumba-merengue-zin-joel/ 2026-11-01 https://i.ytimg.com/vi/gFF-vJCjWPk/hqdefault.jpg https://i.ytimg.com/vi/gFF-vJCjWPk/hqdefault.jpg 4-Minute Zumba Merengue Routine Zumba instructor Joel Navarro and two fellow ZINs dance a single upbeat merengue song facing you, with simple repeated steps and arm patterns. A short burst you can repeat or add to a longer session. https://www.youtube-nocookie.com/embed/gFF-vJCjWPk 242 2022-08-22 yes no Zin Joel Navarro no https://notbroken.io/videos/zumba-salsa-routine-jamie/ 2026-11-01 https://i.ytimg.com/vi/mG0hEvDMLDc/hqdefault.jpg https://i.ytimg.com/vi/mG0hEvDMLDc/hqdefault.jpg 3-Minute Easy Zumba Salsa Routine Zumba instructor Jamie leads a large outdoor class through an easy-to-follow salsa routine to El Carnaval de Celia, adapted from an ILoveZumba choreography. A quick, upbeat song to practise salsa steps. https://www.youtube-nocookie.com/embed/mG0hEvDMLDc 183 2020-08-30 yes no JamieZumba no https://notbroken.io/videos/zumba-sulu-15-min-salsa/ 2026-11-01 https://i.ytimg.com/vi/A2EzupFIslY/hqdefault.jpg https://i.ytimg.com/vi/A2EzupFIslY/hqdefault.jpg 15-Minute Salsa Dance Workout Zumba instructor Ayhan Sulu dances four salsa tracks non-stop, facing you, with easy salsa basics, side steps and hip and shoulder styling and no jumping. A short, upbeat option for salsa lovers. https://www.youtube-nocookie.com/embed/A2EzupFIslY 958 2021-03-13 yes no Zumba Sulu no https://notbroken.io/videos/zumba-sulu-20-min-home-class/ 2026-11-01 https://i.ytimg.com/vi/HhR9jUIPtnY/hqdefault.jpg https://i.ytimg.com/vi/HhR9jUIPtnY/hqdefault.jpg 20-Minute Zumba Home Class with a Warm-Up German Zumba instructor Ayhan Sulu leads a music-cued living-room class: a warm-up mix, then salsa, soca and reggaeton songs, easing off with a slower final track. No equipment; suits people who know the basic steps. https://www.youtube-nocookie.com/embed/HhR9jUIPtnY 1338 2020-08-01 yes no Zumba Sulu no https://notbroken.io/videos/zumba-toning-clarisa-30-min/ 2026-11-01 https://i.ytimg.com/vi/x0JSSXtCro4/hqdefault.jpg https://i.ytimg.com/vi/x0JSSXtCro4/hqdefault.jpg 30-Minute Zumba Toning Class with Light Weights Zumba instructor and personal trainer Clarisa leads a solo Zumba Toning class holding 1–3 lb weights: dance steps mixed with squats, lunges and arm work. For those wanting dance plus light strength. https://www.youtube-nocookie.com/embed/x0JSSXtCro4 1961 2020-03-18 yes no ClarisaGroupX no https://notbroken.io/videos/zumba-warm-up-fire-up-joel/ 2026-11-01 https://i.ytimg.com/vi/wQv8Cx2ZdU4/hqdefault.jpg https://i.ytimg.com/vi/wQv8Cx2ZdU4/hqdefault.jpg 8-Minute Zumba Class Warm-Up Zumba instructor (ZIN) Joel Navarro dances an upbeat warm-up mix with a full studio class, from simple steps and arm moves to bigger, livelier patterns, all cued by the music. Use it to start any dance workout. https://www.youtube-nocookie.com/embed/wQv8Cx2ZdU4 506 2022-05-01 yes no Zin Joel Navarro no https://notbroken.io/videos/zumba-warm-up-lambiboy/ 2026-11-01 https://i.ytimg.com/vi/YKQIGAv7qb4/hqdefault.jpg https://i.ytimg.com/vi/YKQIGAv7qb4/hqdefault.jpg 5-Minute Zumba Warm-Up for Beginners Zumba instructor (ZIN) Lambiboy and his team lead an easy warm-up routine of step-touches, wide-stance steps, knee lifts and big arm moves. A quick way to loosen up before any dance session. https://www.youtube-nocookie.com/embed/YKQIGAv7qb4 333 2021-06-16 yes no Học nhảy cùng LAMBIBOY no https://notbroken.io/videos/zumba-warm-up-mix-kristin-soba/ 2026-11-01 https://i.ytimg.com/vi/0s9MBeHPFJE/hqdefault.jpg https://i.ytimg.com/vi/0s9MBeHPFJE/hqdefault.jpg 7-Minute Zumba Warm-Up Mix Licensed Zumba instructor Kristin Soba leads a packed studio class through a Latin warm-up mix of simple steps and arm patterns, cued by the music. Use it on its own or before a longer dance session. https://www.youtube-nocookie.com/embed/0s9MBeHPFJE 420 2024-07-07 yes no Kristin Soba no https://notbroken.io/videos/zumba-warm-up-mucho-sabor-olga/ 2026-11-01 https://i.ytimg.com/vi/O8CfwA1IyoM/hqdefault.jpg https://i.ytimg.com/vi/O8CfwA1IyoM/hqdefault.jpg 8-Minute Latin Zumba Warm-Up Zumba instructor and certified group fitness instructor Olga Gavrilova dances her solo warm-up choreography to DJ Dani Acosta's Latin mix Mucho Sabor, building from easy steps to squats and kicks. Use it on its own or before a longer class. https://www.youtube-nocookie.com/embed/O8CfwA1IyoM 494 2023-07-22 yes no Olga Gavrilova Zumba Instructor no