#25-3) Jan 30: Arms, Abs, and Thighs

Keola® Workout Hub | Fit & Fiery Club Exclusive

Welcome to Your Exclusive Workout Library!

A Growing Library of On Demand Workouts for All Your Fitness Needs
Navigating Your Resource + Starting with a Challenge to Kickstart + See Change

Refresh & Restore in 15 Min or Less | One or Two Restorative Stretching Moves with Encouragement and Prayer

#1) 15 Min for Hips and Neck: Daily Stretching and Breathing (17:17)
#2) 10 Min Chest, Back, and Hamstring Stretch with Gentle Core Work: Trusting Position Against a Wall (10:10)
#3) 15 Min Gentle Core and Thigh Work with Booty & Hip Stretching (15:30)
#4) 15 Min for the Lower Back (Chair-based) | Enough Position (17:32)
#5) 10 Min To Combat the Hunch: Shoulder and Neck Tension Relief (13:50)
#6) 12 Min Still Challenge for Body & Soul | Neck Stretching and Worry Relief (14:10)
#7) 5 Min To Lubricate the Spine | Resolute Position (7:15)
#8) 10 Min Pilates Inspired Move | Posture & Core (10:13)
#9) 10 Min Stretching, Core, & Scripture | Faithful Position+ (9:39)
#10) 15 Min Mobility & Pain Relief | Shoulders, Back, & Hamstrings (16:57)
#11) 15 Min Full Body Strength | Gentle Position For Core, Legs, Arms, and More (15:23)
#12) 7 Min Simple Core and Anxiety Relief | Meeting With God Is Simple - Peaceful Position (7:55)
#13) 6 Min Seated With Christ Deep Squat Tutorial With Anxiety/Worry Relief (9:23)
#14) 15 Min Stretching & Meditation For Shoulders, Hips, and Release From Fear (15:21)
#15) 10 Min Christian Stretching To Relax and Unwind | Keola® For Upper Body and Back Release (12:26)
#16) 12 Min Christian Stretching To Support Digestion and Beat Bloat | Chair-Based (17:20)

Virtual Keola® 20 to 30 Min Energy, Focus, Strength (Mat)- Live Recordings

#2) January 6th: 25 Min Lunch Break Refresh & Refocus Keola® (Mat-Based) (22:23)
#3) January 12th: 20 Min Energizing Keola® for an Afternoon Slump (22:00)
#8) February 14th: 30 Min Non-Sweaty Strength (Mat-based) (31:40)
#11) March 8th: 25 Min Power Lunch Flowing Strength (Mat-based) (24:18)
#14) March 29th: 20 Min Wake Up Keola® (Mat-based) (21:51)
#15) April 6th: 25 Min Lunch Keola® Strength (Mat-based) (26:02)
#20) May 11: 20 Min Afternoon Energy Boost on the Mat (23:12)
#22) May 24: 25 Min Refresh Keola Flowing Strength (Mat-based) (24:21)
#23) May 31: 20 Min Power Lunch on the Mat (21:01)
#50) December 17th: 30 Min Core and Stretch on the Mat (Downloadable) (37:05)

20 Min Pilates-Lovers Keola on the Mat - Virtual Recording Replays

#25-1) Jan 2: Great Full Body Strength with Where to Go Tips (25:03)
#25-2) Jan 16: Full Body Strength + Mobility (23:58)
#25-3) Jan 30: Arms, Abs, and Thighs (22:45)
#25-4) Feb 13: Arms, Booty, Core, + More (20:57)
#25-5) Feb 27: Pilates Pelvic Floor + Abs Breathing Techniques, Posture, and More (23:11)

30 Min Restorative Core Strengthening - Virtual Recording Replays

#R1) 30 Min Restorative Core Strength + Stretch in Perdido Key, Florida (2025 NEW Class Example) (29:53)
#R2) Jan 4th: Deeply Restorative Workout - 30 Minutes (32:39)
#R3) Jan 11th: Great Core Strength and Stretch - 30 Minutes (32:13)
#R4) Jan 18th: PMS Cramping Relief! Good Stretches for Everyone Else, too. (32:11)
#R5) Jan 25th: A New Favorite! Balance, Core, + Lots of Yummy Tissue Release (32:52)
#R6) Feb 1st: Lots of Yummy Stretching with a Few Strength Moves (31:16)
#R7) Feb 8th: Good Mix of Strength and Stretch (31:24)
#R8) Feb 15th: Core Strength, Breathing, and Restorative Stretching: A Great Daily Choice (28:37)
#R9) Feb 22nd: Standing Balance + Strength, Core on the Floor, + Good Deep Restore (33:51)
#R10) March 1st: Challenging Balance, Strength, and Good Stretching (29:07)

Virtual Keola® 20 to 30 Min Stretch and Breathe (Chair or Mat) - Live Recordings: VIPs Join Live!

#5) January 27th: 20 Minute Lunch Keola® Stretch in a Chair (21:09)
#7) February 9th: 25 Min Chair-Based Lunch Stretch & Restore (26:17)
#9) February 24th: 30 Min PM Sleep Booster - Day or Night Workout (Mat-based) (35:31)
#12) March 17th: 25 Min Lunch Stretch w/ Healthy Greens Tip (Chair-based) (37:41)
#17) April 21st: 30 Min PM Unwind and Restore: Slow Keola® Stretching (33:10)
#18) April 26th: 25 Min Lunch Chair Stretch (26:11)
#21) May 19: 30 Min PM Unwind and Restore (38:48)
#103) January 18th: 25 Min Chair Stretching + Breathing (Kegel Work) (26:02)
#105) January 25th: 20 Min Chair PM Stretching + Breathing (21:11)
#107) February 1st: 25 Min PM Chair Stretching + Breathing (Put This One on Repeat!) (24:25)
#109) February 8th: 25 Min PM Chair Stretching + Breathing (Neck, Shoulders, Hips Emphasis)) (25:18)
#111) February 15th: 25 Min PM Chair Stretching and Breathing (Neck, Shoulders, Back Release) (26:59)
#113) February 22nd: 25 Min PM Chair Stretching and Breathing (Neck, Shoulders, Hips, Support Back Pain Relief) (25:27)
#115) February 29th: 25 Min PM Chair Stretching + Breathing (Back and More) (24:16)
#117) March 7th: 25 Min PM Chair Stretching + Breathing (Neck, Hips, Groin) (24:48)
#120) March 21st: 25 Min PM Chair Stretching + Breathing (Lower Back, Shoulders + Focus Help) (26:23)
#122) March 28th: 25 Min PM Chair Stretching + Breathing (Neck, Shoulders, and Back) (27:35)
#124) April 4th: 25 Min PM Chair Stretching + Breathing (Healthy Joints) (25:57)
#126) April 11th: 25 Min PM Chair Stretching + Breathing (Great Breathing Illustrations) (26:17)
#128) April 18th: 25 Min PM Chair Stretching + Breathing (Full Body YUM!) (25:50)
#130) April 25th: 25 Min PM Chair Stretching + Breathing (Hips, Back, and More) (22:04)
#132) May 2nd: 25 Min PM Chair Stretching + Breathing (Full Body Relief) (25:47)
#134) May 9th: 25 Min PM Chair Stretching + Breathing (Full Body) (29:02)
#136) May 16th: 25 Min PM Chair Stretching + Breathing (Full Body) (24:54)
#138) May 23rd: 25 Min PM Chair Stretching + Breathing (Full Body) (22:47)
#140) May 30th: 25 Min PM Chair Stretching + Breathing (Back, Hips, + More) (25:03)
#169) December 12th: 25 Min PM Chair Stretching + Breathing (Full Body) (24:00)
#171) December 26th: 25 Min PM Chair Stretching + Breathing (Full Body) (27:41)
#25-1) Jan 9th: 20 Min Chair Stretching + Breathing (Full Body) (23:54)
#25-2) Jan 23rd: 20 Min Chair Stretching + Breathing (Upper Back + Fully Body) (20:36)
#25-3) Feb 6th: 20 Min Chair Stretching + Breathing (Support Sciatica Relief + More!) (20:27)
#25-4) Feb 20th: 20 Min Chair Stretching (So Yummy! Great for a Work Break + Supports a Good Night Sleep) (21:32)

Virtual Keola® 45+ Min Restorative Core Strengthening on the Mat - Live Recordings: VIPs Join Live!

#1) January 1st: One Hour Restorative Core Strengthening (Mat-Based) (53:39)
#4) January 22nd: One Hour Restorative Stretching & Breathing (54:12)
#6) February 5th: 1 Hour Restorative Core Strength (56:19)
#10) March 5th: 1 Hour Restorative Core Strengthening (Mat-based) (51:32)
#13) March 26th: 1 Hour Restorative Core Strengthening (Balance, Core, and More) (63:58)
#16) April 15th: Good Friday 1 Hour Restorative Core Strength DOWNLOAD (63:43)
#19) May 7: 1 Hour Restorative Core Strength (Mat-based) (59:52)
#24) June 11th: 45 Min Restorative Core Strength on the Mat (49:34)
#25) June 18th: 45 Min Restorative Core Strength on the Mat (Restorative + Mobility Focused) (46:57)
#26) June 25th: 45 Min Restorative Core Standing on the Mat (Booty, Balance, and Core) (48:54)
#27) July 2nd: 45 Min Restorative Core Strength on the Mat (Good Mix of Strength + Stretching with Breathing) (48:45)
#28) July 9th: 45 Min Restorative Core Strength on the Mat (Heavy Stretch with Strength) (49:26)
#29) July 16th: 45 Min Restorative Core Strength on the Mat (48:31)
#30) July 23rd: 45 Min Restorative Core Strength on the Mat (51:08)
#31) July 30: 45 Min Restorative Core for Pilates Lovers (Mat-based Pilates Heavy) (50:27)
#32) August 13th: 45 Min Restorative Core for Pilates Lovers (Mat-based Pilates Heavy) (46:33)
#33) August 20th: 45 Min Restorative Core on the Mat (Pilates and Deep Restorative Stretching and Breathing) (49:01)
#34) August 27th: 45 Min Restorative Core Strength on the Mat (Good Strength, Plus Stretching + Breathing) (46:01)
#35) September 3rd: 45 Min Restorative Core Strength on the Mat (47:37)
#36) September 10th: 45 Min Restorative Core Strength on the Mat (Full Body Strength + Stretching) (48:27)
#37) September 17th: 45 Min Restorative Core Strength on the Mat (49:59)
#38) September 24th: 45 Min Restorative Core Strength on the Mat (45:28)
#39) October 1st: 45 Min Restorative Core Strength on the Mat (47:11)
#40) October 8th: 45 Min Restorative Core Strength on the Mat (49:45)
#41) October 15th: 45 Min Restorative Core Strength on the Mat (48:19)
#42) October 22nd: 45 Min Restorative Core Strength on the Mat (45:12)
#43) October 29th: 45 Min Restorative Core Strength on the Mat (47:52)
#44) November 5th: 45 Min Restorative Core Strength on the Mat (46:17)
#45) November 12th: 45 Min Restorative Core Strength on the Mat (Pilates Inspired Core and More + Restorative) (46:56)
#46) November 19th: 45 Min Restorative Core Strength on the Mat (49:05)
#47) November 26th: 45 Min Restorative Core Strength on the Mat (46:54)
#48) December 3rd: 45 Min Restorative Core Strength on the Mat (Full Body Strength) (48:52)
#49) December 10th: 45 Min Restorative Core Strength on the Mat (Full Body Strength + Stretching) (49:10)
#51) December 31st: 45 Min Restorative Core Strength on the Mat (Pilates Lovers) (47:15)
#52) January 7th: 45 Min Restorative Core Strength on the Mat (52:24)
#53) January 14th: 45 Min Restorative Core on the Mat (Pilates Lovers) (48:37)
#54) January 21st: 45 Min Restorative Core Strength on the Mat (46:12)
#55) January 28th: 45 Min Restorative Core on the Mat (Pilates Lovers) (48:28)
#56) February 4th: 45 Min Restorative Core Strength on the Mat (46:37)
#57) February 11th: 45 Min Restorative Core Strength on the Mat (Great Workout. MUST WATCH Message) (48:34)
#58) February 18th: 45 Min Restorative Core Strength on the Mat (50:43)
#59) February 25th: 45 Min Restorative Core Strength on the Mat (50:02)
#60) March 4th: 45 Min Restorative Core on the Mat: Deeply Restorative (48:58)
#61) March 11th: 45 Min Restorative Core on the Mat (Deeply Restorative) (49:11)
#62) March 18th: 45 Min Restorative Core on the Mat (48:49)
#63) March 25th: 45 Min Restorative Core Strength on the Mat (50:40)
#64) April 1: 45 Min Restorative Core Strength on the Beach! (47:14)
#65) April 8: 45 Min Restorative Core Strength on the Mat (Pilates Lovers) (49:56)
#66) April 15: 45 Min Restorative Core Strength on the Mat (49:42)
#67) April 22: 45 Min Restorative Core Strength on the Mat (48:32)
#68) May 6: 45 Min Restorative Core Strength on the Mat (48:44)
#69) May 13: 45 Min Restorative Core Strength for Pilates Lovers on the Mat (49:58)
#70) May 20: 45 Min Restorative Core Strength on the Mat (Restorative Heavy) (48:20)
#71) May 27: 45 Min Restorative Core Strength on the Mat (Beginner-friendly) (53:52)
#72) June 3: 45 Min Restorative Core Strength on the Mat (Core Strength Heavy) (49:00)
#73) June 10: 45 Min Restorative Core Strength on the Mat (Strength + Balance Challenges) (47:23)
#74) June 17: 45 Min Restorative Core Strength (Restorative Heavy) (45:43)
#75) June 24: 45 Min Restorative Core Strength (Core + Balance Heavy) (49:56)
#76) July 1: 45 Min Restorative Core Strength (Pilates + Restorative Heavy) (47:20)
#77) July 8: 45 Min Restorative Core Strength (Pilates Heavy) (50:24)
#78) July 15_45 Min Restorative Core Strength (Fully Restorative Stretching) (46:58)
#79) July 22: 45 Min Restorative Core Strength (Restorative Heavy + Gentle Core) (50:08)
#80) July 29: 45 Min Restorative Core Strength (Good Strength + Stretch) (49:26)
#81) August 5: 45 Min Restorative Core Strength (Legs + Booty Strength, Balance, + Stretch)) (47:27)
#82) August 12: 45 Min Restorative Core Strength (Pilates Inspired + Stretching) (49:42)
#83) August 19: 45 Min Restorative Core Strength (Balance + Strength Heavy) (47:10)
#84) August 26th: 45 Min Restorative Core Strength (Deeper Restorative Stretching) (47:09)
#85) September 2nd: 45 Min Restorative Core Strength (Arm + Core Heavy Strength) (48:43)
#86) September 9th: 45 Min Restorative Core Strength (Mostly Restorative, But Two Power Strength Moves) (48:11)
#87) September 16th: 45 Min Restorative Core Strength (Strength + Stretching) (48:52)
#88) September 23rd: 45 Min Restorative Core Strength (Pilates Inspired) (51:23)
#89) September 30th: 45 Min Restorative Core Strength (Stretching + Breathing) (46:38)
#90) October 7th: 45 Min Restorative Core Strength (Full Body Stretching + Breathing) (45:31)
#91) October 14th: 45 Min Restorative Core Strength (Gentle Pilates Style Strength + Heavy Stretching) (44:53)
#92) October 28th: 45 Min Restorative Core Strength (Warming Strength with Lots of Stretching) (45:44)
#93) November 4th: 45 Min Restorative Core Strength (Full Body Strength + Final Stretch) (49:15)
#94) November 11th: 45 Min Restorative Core Strength (Restorative Breathing, Pilates Inspired Core + Stretching) (47:54)
#95) November 18th: 45 Min Restorative Core Strength (Refreshing Large Muscle Strength + Stretch, Plus Deeper Stretches + Breathing)) (47:26)
#96) November 25th: 45 Min Restorative (Deep Restorative Stretching and Breathing: A Must Try for Stress+ Tension Relief!) (44:15)
#97) December 2nd: 45 Min Restorative Core Strength (Balance, Posture, Dynamic Stretching and Breathing) (46:08)
#98) December 9th: 45 Min Restorative Core Strength (Pilates Core + Full Body Toning, Plus Stretching + Breathing) (46:15)
#99) December 23rd: 45 Min Restorative Core Strength (Challenging Balance Moves + Good Strength with Stretching) (47:56)
#100) December 30th: 45 Min Restorative Core Strength (Restorative with Gentle Core + Posture Work) (48:42)
#101) January 6th: 45 Min Restorative Core Strengthening (Good Strength + Stretch) (49:08)
#102) January 13th: 45 Min Restorative (Deeply Restorative Stretching + Breathing) (45:18)
#104) January 20th: 45 Min Restorative Core Strengthening (Balance Challenges for Core + More, Plus Good Stretching) (47:17)
#106) January 27th: 45 Min Restorative Core Strengthening (Dynamic Stretching with Gentle Strength for Blood Flow + Tissue Health) (46:51)
#108) February 3rd: 45 Min Restorative Core Strengthening (Pilates-Inspired Core + Flows with Yummy Deep Stretching - a MUST Try!) (46:08)
#110) February 10th: 45 Min Restorative Core Strengthening (Balance, Core, Functional Fitness, Stretching and Breathing) (44:27)
#112) February 17th: 45 Min Deep Restorative Stretching, Self Massage and Breathing (51:11)
#114) February 24th: 45 Min Restorative Core Strengthening (Good Mix of Strength + Stretching) (42:36)
#116) March 2nd: 45 Min Restorative Core Strengthening (Pilates Heavy for the Core and Pelvic Floor) (52:41)
#118) March 9th: 45 Min Restorative Stretching + Breathing (Full Body Stretch) (43:13)
#119) March 16th: 30 Min Restorative Core Strength + Stretch in Perdido Key, Florida (29:53)
#121) March 23rd: 45 Min Restorative Core Strengthening (Full Body Strength, Balance, + Great Stretching) (42:08)
#123) March 30th: 45 Min Restorative Core Strength + Stretch (Full Body Stretching with Some Gentle Pilates-Inspired Core) (42:35)
#125) April 6th: 45 Min Restorative Core Strength (Fully Body Warm Up with Strength, Balance, + Great Stretching and Breathing) (50:54)
#127) April 13th: 35 Min Restorative Core Strengthening (Pilates Heavy Flow with Great Stretching) (36:45)
#129) April 20th: 45 Min Restorative Core Strengthening (Pilates Inspired to Feel Better + Support All the Things) (51:24)
#131) April 27th: 45 Min Restorative Core Strengthening (A MUST TRY! Balance and Breathing for Functional Fitness, Healthy Aging and More) (48:52)
#133) May 4th: 45 Min Restorative Core Strengthening (Arm Strength+ and Excellent Whole Body Stretching) (49:35)
#135) May 11th: 45 Min Restorative Core Strengthening (You are LOVED! Fire Message + Fire Strength) (48:42)
#137) May 18th: 45 Min Restorative Core Strengthening (Standing Warm up to the Floor for Pilates Lovers!) (51:32)
#139) May 25th: 45 Min Restorative Core Strengthening (Full Body Stretching + Muscle Release) (38:49)
#141) June 1st: 45 Min Restorative Core Strengthening (Outdoors! Core + Full Body Strength and Stretch) (47:10)
#142) June 8th: 45 Min Restorative Core Strengthening (Outdoors! Great Balance, Sneaky Strength, and Yummy Stretch) (45:52)
#143) June 15th: 45 Min Restorative Workout (All Stretching + Breathing) (47:53)
#144) June 22nd: 45 Min Restorative Core Strengthening (Balance and Good Stretching) (44:53)
#145) June 29th: 45 Min Restorative Core Strengthening (Outdoors! Great Posture, Strength, and Stretch) (47:16)
#146) July 13th: 45 Min Restorative Core Strengthening (Great Restorative Stretching + Breathing) (44:51)
#147) July 20th: 45 Min Restorative Core Strengthening (Well-Rounded Work + Tissue Releasing Stretching + Breathing) (45:35)
#148) July 27th: 45 Min Restorative Core Strengthening (Yummy Stretching with Some Gentle Core) (50:49)
#149) August 3rd: 45 Min Restorative Core Strengthening (A Must Try IMHO. Pilates-Heavy) (45:26)
#150) August 10th: 45 Min Restorative Core Strengthening (Backside Sculpt - Booty + Triceps. Wave Bye to Arm Jiggle) (47:38)
#151) August 17th: 45 Min Restorative Core Strengthening (Deeply Restorative) (46:25)
#152) August 24th: 45 Min Restorative Core Strengthening (Gentle Full Body Strength, Dynamic Stretching, and Balance) (46:20)
#153) August 31st: 45 Min Restorative Core Strengthening (Fresh Outdoor Location! Good Strength + Stretch) (47:54)
#154) September 7th: 45 Min Restorative Core Strengthening (Fun Flows for Balance, Strength, + Functional Fitness) (47:56)
#155) September 14th: 45 Min Restorative Core Strengthening (Deeper Neck Stretches to Prep for Good Core Work, Plus More Good Stuff) (47:24)
#156) September 21st: 45 Min Restorative Core Strengthening (Super Refreshing Balance, Strength, + Stretch) (46:39)
#157) September 28th: 45 Min Restorative Core Strengthening (Deep Stretching and Breathing) (47:23)
#158) October 5th: 45 Min Restorative Core Strengthening (Good Strength, Balance, + Stretching) (46:56)
#159) October 12th: 45 Min Restorative Core Strengthening (Body Reset: Posture, Strength, Tension Release) (45:23)
#160) October 19th: 45 Min Restorative Core Strengthening (Balance, Strength, Stretch… All the Things) (45:07)
#161) October 26th: 45 Min Restorative Core Strengthening (Heavy Restorative) (47:37)
#162) November 2nd: 45 Min Restorative Core Strengthening (Lots of Deep Stretching with Some Full Body Strength Moves) (46:34)
#163) November 9th: 45 Min Restorative Core Strengthening (Heat Building Strength and Mobility Flows) (47:18)
#164) November 16th: 45 Min Restorative Core Strengthening (Energizing, Strength Flow with Stretching and Breathing) (43:44)
#165) November 23rd: **35 Min Restorative Core Strengthening (DAILY CHOICE: Balance, Mobility, Stretching and Breathing) (36:42)
#166) November 30th: **30 Min Restorative Core Strengthening (Booty Strength + Core Work with Stretching and Breathing) (34:35)
#167) December 7th: 45 Min Restorative Core Strengthening (Fun Flows for Strength, Balance, Posture, + Core with Great Stretching) (46:45)
#168) December 14th: 45 Min Restorative Core Strengthening (PILATES LOVERS!!) (44:35)
#170) December 21st: 45 Min Restorative Core Strengthening (Hip Openers, Booty Strength and More) (46:14)
#172) December 28th: 45 Min Restorative Core Strengthening (Arms, Abs/Core, and Yummy Flows) (47:52)

BEGINNER: Virtual Keola® 25 Min Pilates Lovers (Mat) - Live Recordings: Beginner Friendly to Go in Order

#P1) June 6th on the Tower - Outside (Beginners Start Here + Go in Order) (27:34)
#P2) June 13th on the Tower - Outside (Beginner-friendly) (27:33)
#P3) June 20th - Outside (Beginner-friendly) (30:07)
#P4) June 27th - Outside (Beginner-friendly) (27:57)
#P5) July 11th - Beginner-friendly (27:21)
#P6) July 18th - Extra Stretching (Beginner-friendly) (30:47)
#P7) July 25th - Standing + Kneeling Pilates Lovers Moves for the Core + More (Beginner-Friendly) (0:05)
#P8) August 1st - Beginner-friendly with Practice Points for Gains (30:27)
#P9) August 8th - Standing and Floor Beginner-friendly to Build Strength for Later Moves (28:46)
#P10) August 15th - Beginner-friendly and Getting Stronger! (25:38)
#P11) August 22nd - Testing Your Core and Flexibility Gains (28:39)
#P12) August 29th - Refreshing Flow, Amazing Message (26:05)
#P13) September 5th - 17 Min Stretch and Breathe for Core Strength (17:33)
#P14) September 12th - Growing Stronger! (Dream Again with God: Great Message and Prayer!) (27:28)
#P15) September 19th - Strong Arms, Core, and Circulation Support (23:45)
#P16) October 3rd - Gentle Core, Stretching, and Breathing - JOY Message! (26:37)
#P17) October 10th - Beautiful Movement, Message, + View. Do This! (26:12)
#P18) October 17th - Core + More Strength Building (26:24)
#P19) October 24th - Combat the Hunch: Healthy Posture (29:56)
#P20) November 7th - Full Body Moves with Lots of My Fave Core (27:42)
#P21) November 14th - Some Tough Core + More with Easier Strength and Stretch (26:14)
#P22) November 21st - Stretching and Mobility Break (Daily Option) (17:51)
#P23) December 5th - A NEW Strong Move! Plus, Tips at End to Help Your Health Journey (27:26)
#P24) December 19 - You Graduate! Keep At It (27:43)

Keola® Core & Active Recovery Workouts | Mat-based Strength

#1) 30 Min Keola® Christian Pilates "Enough Position" | Low Impact Movement Plus Extra Restorative Stretching & Prayer (40:00)
#2) Hope! | 30 Min Active Recovery Keola® for Performance & Mobility (36:35)
#3) 30 Min Keola® Stretching for Hip Flexors | Performance, Hips and Back Health, Pain Relief (34:44)
#4) 70 Min Strength, Balance, & Stretch | Esther Message - For Such a Time As This (71:01)
#5) 10 Min Keola® Christian Pilates | #1 Front Porch Wellness (11:12)
#6) 14 Min Keola® Christian Pilates | #2 Front Porch Wellness (15:28)
#7) 10 Min Keola® Christian Pilates | #3 Front Porch Wellness (11:26)
#8) 11 Min Keola® Christian Pilates | #4 Front Porch Wellness (13:27)
#9) 30 Min Keola® Christian Pilates and Stretching | Core, Mobility, Functional Fitness, Active Recovery (35:29)
#10) 30 Min Mat-Based Restorative & Core: Fix Your Eyes On Jesus (31:58)
#11) 20 Min Gentle Core Flow on the Mat - Intentional Time & Focus (21:38)
#12) 20 Min Pilates Inspired Core Strength on the Mat (Downloadable) (22:41)

Keola® Cardio

#1) 30 Min Cardio Flow (Mat-based) | Cardio Pilates Style for Heart Health (33:42)
#2) 30 Min Power Strength with Cardio Bursts (36:06)
#3) 20 Min Energy Boost Power Mat Flow (21:55)
#4) 30 Min Cardio Burst & Strength Flow with Weights on the Mat (36:06)

Keola® Stretching

#1) 20 Min Chair Stretch for Mid-day or PM Daily (Downloadable) (21:55)
#2) 30 Min PM Stretching (Downloadable) (31:45)
#3) 25 Min Healthy Break in the Day Chair Stretch (25:02)
#4) 15 Min Wake Up Well | Daily Focus, Body Lubrication and Muscle Activation (16:17)
#5) 30 Min PM Chair Stretching | Support Good Sleep (31:54)
#6) 35 Min Deep Stretching, Breathing, and Time with God (38:42)
#7) 15 Min Healthy Morning Routine | Try It Every Day for 30 Days (17:51)
#8) 15 Min Post-Workout or PM Stretching | Body Recovery & Sleep Support (17:55)

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#25-3) Jan 30: Arms, Abs, and Thighs

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