Here is a gift for all of you who felt disconnected to
nature these past months;

Headphones on and listen to the heartbeat.

By Ligia Jimenez and Oui Surf

Give your arms, shoulders, neck and back the stretch they deserve after such hard work!

Practice this soothing breathing sequence at the end of a long day, after an intense training session, or whenever you feel like you need to downshift into a slower, calmer, and more peaceful gear.

Join @chanelmulcahy for this sound meditation as she simultaneously guides your through some breathwork practices. Alchemy bowls (large crystal bowls) are absolute magiiiic. Prepare yourself to be totally carried away.

"My hip flexors are SO TIGHT" - Says everyone all the frickin' time. Let's oil up the whole hip joint with movement, stretching and conditioning. To be repeated often!

Stretching is a key element to minimize tomorrow's soreness. Whether you've just finished a Surf Training or came back from a run, you need this.

Start your day beautifully. A short but empowering practice that will leave you full of enthusiasm for the day ahead.

This practice is about cultivating a strong morning ritual in order to kick-off our day in a more conscious state of living, away from ''auto-pilot" mode.

Easy morning with tropical a tropical breeze :)

NEVER feel SELFISH for following your HEART <3. Discover why at the end of this practice! Also, you are going to LOVE this morning flow :)

Train smart + stretch smart = Less Injury / Better Recovery! Running is such an amazing way to train, explore, build cardio and endurance, but it can be quite abrasive if you aren't taking care of your body before and after. Here's the perfect lower body routine to incorporate in your training r...

Awaken from toes to head through the different power points of your body. Get ready to shine from the inside out!

Moving on to Sun Salutation B and flowing into the alignment of basic standing postures. Of course some new Pranayamas and for yoga philosophy: the niyamas: second limb of yoga.

When we tune in to a softer more peaceful awareness, whatever feels heavy, stuck or restraining can be released. A meditation made to reenergize you with light and ease.

There are few things that are more powerful than a strong morning ritual. Follow this simple & effective routine, and make it yours to practice when you wake; start your day on high vibes.

Perfect end of the day cool down. Using the wall to release the back and make the blood flow back from toe to heart.

HIIT [ 30 sec ON / 10 sec OFF ] You'll repeat the circuit 3 times (or more if you're looking for an extra burn :P), taking 1 min rest between each circuit.

List of exercises:
- Kick through burpees
- Dolphin push-ups
- Push-up + jack
- Diving movements
- Superman 'Y' hold
- Bear + single-leg ext...

HIIT [ 50 sec ON / 10 sec OFF ] Repeat the circuit 3 times. Take 1 min rest between each circuit.

List of exercises:
- Low lunges + sky reach
- Low squat to hip opener
- Samurai squat
- One-hand push-up (hold 5 sec on each hand, then execute a push-up)
- Diving movements
- Opposite toe touches
...

Equipment: yoga mat + 2 light weights (~ 2 to 5 lbs) + 1 heavier weight (~ 10 to 35 lbs)

Complete each exercise and the proper number of reps consecutively. You'll repeat the circuit 3 times, taking 1 min rest between each circuit.
Focus on doing the exercises slowly, with control and at your o...

HIIT [ 30 sec ON / 15 sec OFF ] Switch exercise at each interval. Repeat the circuit 3 to 4 times. Take 1 min rest between each circuit.

List of exercises:
- Half burpees
- Duckdive push-ups
- Dolphin elevator
- Crab to reverse table
- Crossover to hip opener
- Superman 'Y' to W's
- Sphinx to fo...

HIIT [ 30 sec ON / 15 sec OFF ] You'll repeat the circuit 3 times (or more if you're looking for an extra burn :P), taking 1 min rest between each circuit.

List of exercises:
- Wide climbers
- Forearm plank rocks
- Bear row + side tap
- Reverse plank + leg raise
- Swimmer push-ups
- Superman cru...

HIIT [ 40 sec ON / 15 sec OFF ] You'll repeat the circuit 4 times, taking 1 min rest between each circuit.

List of exercises:
- Tabletop to bear (hold 5 sec - release 1 sec)
- Push-ups (on knees)
- Squats
- Glute bridge
- Side plank dips on right side
- Side plank dips on left side
- Alternating...

HIIT [ 35 sec ON / 10 sec OFF ] You'll repeat this circuit 4 times, taking 1 min of rest between each circuit.

List of exercises:
- Step-out burpees
- Knee push-up to plank
- Floor touch to squat
- Bear row
- Roll back crunches
- Figure 4 heel tap (right foot)
- Figure 4 heel tap (left foot)

W...

HIIT [ 40 sec ON / 15 sec OFF ] You'll repeat the circuit 4 times, taking 1 min rest between each circuit.

List of exercises:
- Cross-step + floor touch
- Squats
- Lunges (right leg in front)
- Lunges (left leg in front)
- Glute bridge + abduction
- Bridge reach
- Bear + side tap

Workout playli...