Sahra Esmonde-White

Instructor: Sahra Esmonde-White Level: Intermediate Pace: Medium Components: All Standing Objectives: Posture, Toning, Strengthening, Energy Boost, Mobility, Range of Motion, Cardio, Balance Focus: Full Body, Shoulders, Pectorals, Chest, Core, Back, Spine, Abs, Hamstrings, Arms, Legs, Feet, Ankles, Waist, Thighs, Ribs, Hips Start your day with this quick 23-minute all standing toning workout with Sahra to make you feel stronger, longer and leaner.

Instructor: Sahra Esmonde-White Level: Intermediate Pace: Medium Components: Standing & Floor Objectives: Cardio, Energy Boost, Rebalancing, Toning, Strengthening, Mobility, Range of Motion, Flexibility, Stretching Focus: Full Body, Arms, Abs, Core, Back, Spine, Butt, Glutes, Hips, Hamstrings, Legs, Ribs, Shoulders, Waist Tone and sculpt your entire body while boosting strength and flexibility. Perfect for those on the go, you’ll feel energized and revitalized in just 23 minutes.

Instructor: Sahra Esmonde-White Level: Intermediate Pace: Medium Components: Standing and Floor Objectives: Energy Boost, Toning, Strengthening, Weight loss Focus: Abs, Back, Spine, Core, Groin, Hips, Legs, Pectorals, Chest, Ribs, Waist In this 30-minute standing and floor workout, you will activate your full body while concentrating on flattening the abs and shaping the waist.

Instructor: Sahra Esmonde-White Level: Intermediate Pace: Medium Components: Standing and Floor Objectives: Toning, Strengthening, Weight loss Focus: Back, Spine, Butt, Glutes, Groin, Hips, Legs, Psoas, Quads, Thighs In this 30-minute standing and floor workout, you will activate your full body while concentrating on sculpting and toning the legs, enabling the body to move fluidly and effortlessly in all daily activities.

Instructor: Sahra Esmonde-White Level: Intermediate Pace: Medium Components: Standing and Floor Objectives: Energy Boost, Flexibility, Stretching, Mobility, Range of Motion, Toning, Strengthening, Weight loss Focus: Full body This is a dynamic, 55-minute stretch and strengthening workout based on one of our most popular routines—a must-have for all Essentrics fans! This easy to follow, medium-paced workout combines both floor and standing exercises to tone, stretch and strengthen every muscle in your body. Often the first workout taught in a live class by newly certified Essentrics instructors—it will provide instant and long-lasting results by rebalancing the entire body, increasing flexibility and mobility and improving posture.

Instructor: Sahra Esmonde-White Level: Beginner Pace: Slow Components: Standing & Barre This gentle stress releasing and empowering pre-surgery breast cancer workout will increase your mobility, lubricate and unlock connective tissue, joints and muscles to prepare you for surgery. Please be sure to get approval from your doctor before starting any exercise program.

Instructor: Sahra Esmonde-White Level: Beginner Pace: Slow Components: Standing and Floor Objectives: Connective Tissue, Cycling, Spinning, Flexibility, Stretching, Hockey, Mobility, Range of Motion, Pain relief, Posture, Restore, Healing, Stress Relief, Relaxation Focus: Back, Spine, Butt, Glutes, Calves, Achilles, Groin, Hamstrings, Hips, Ribs, Shoulders A classic Essentrics workout for upper body flexibility and improved posture. This workout begins with standing exercises that will loosen tight shoulders and relieve tension in your upper back and then moves on to floor work to loosen the hamstrings and lower back. The result: increased flexibility in the upper back and hamstrings, increased range of motion, decreased pain, and improved posture.

Instructor: Sahra Esmonde-White Level: Intermediate-Advanced Pace: Medium Components: All Standing An intermediate Essentrics workout for those accustomed to moving that will prepare your body for faster recovery, help relieve stress and tension, as well as lubricate and unlock connective tissue, joints and muscles. Please be sure to get approval from your doctor before starting any exercise program.

Instructor: Sahra Esmonde-White Level: All levels Pace: Slow Components: All standing Objectives: Pain relief, Toning, Strengthening, Tension Release, Desk Focus: Lower Body, Butt, Glutes, Hips, Legs, Quads, Thighs Sitting at a desk all day? Take 5 minutes and draw the alphabet with each leg. This is one of our favorite exercises to release tight hip flexors while strengthening the hips and back.

Instructor: Sahra Esmonde-White Level: All Levels Pace: Slow Components: All Standing Release, Relax & Strengthen. Once your doctor has given you the green light to exercise, this workout will gently help you to release tension and start the healing power of circulation. Also excellent to do during and prior to radiation. Please be sure to get approval from your doctor before starting any exercise program.

Instructor: Sahra Esmonde-White Level: Intermediate Pace: Medium Components: All Standing Objectives: Cardio, Energy Boost, Posture, Toning, Strengthening, Weight loss Focus: Full body An intense flowing combination of trademark Essentrics exercises. This dynamic standing workout will lengthen and tone every muscle in your body leaving you with flatter abs, a defined waist, toned arms and shoulders, lean legs, and improved posture.

Instructor: Sahra Esmonde-White Level: All Levels Pace: Slow-Medium Components: All Barre Objectives: Energy Boost, Balance, Mobility, Range of Motion, Pain Relief, Rebalancing, Breast Cancer Rehabilitation Focus: Lower Body, Ankles, Calves, Achilles, Shins, Legs, Back, Spine, Glutes, Hamstrings, Thighs, Knees, Groin, Feet, Quads, Psoas Don't want to use your upper body, but still want to stay active? This lower body barre workout will help boost your energy and mitochondria, while increasing both strength and flexibility. Please be sure to get approval from your doctor before starting any exercise program.

Instructor: Sahra Esmonde-White Level: All levels Pace: Slow Components: All standing Objectives: Flexibility, Stretching, Mobility, Range of Motion, Posture, Toning, Strengthening, Desk Focus: Upper Body, Abs, Arms, Back, Spine, Core, Pectorals, Chest, Quads, Ribs, Waist A strong spine and good posture are essential for healthy mobility. This short but effective workout works on protecting your spine by rotating it in every plane of direction it was designed to move in — countering the effects of prolonged sitting and helping you feel your very best for the hours to come.

Instructor: Sahra Esmonde-White Level: All levels Pace: Slow Components: All standing Objectives: Flexibility, Stretching, Mobility, Range of Motion, Pain Relief, Posture, Desk Focus: Upper Body, Abs, Arms, Core, Pectorals, Chest, Shoulders This shoulder blast sequence is designed to release your shoulders and strengthen your core. After sitting for long periods of time, we want to create movement in our spines and unglue any built-up stiffness.

Instructor: Sahra Esmonde-White Level: All levels Pace: Slow Components: All standing Objectives: Flexibility, Stretching, Mobility, Range of Motion, Pain Relief, Toning, Strengthening, Desk Focus: Lower Body, Ankles, Butt, Glutes, Calves, Achilles, Shins, Feet, Knees, Legs, Psoas, Quads, Thighs Take a quick break from your busy workday to dynamically stretch and strengthen your quads and get movement in your hips. This mini workout will help you release stiffness and feel energized in under 5 minutes.

Instructor: Sahra Esmonde-White Level: Intermediate Pace: Slow Components: All standing Objectives: Posture, Toning, Strengthening, Desk Focus: Full Body, Abs, Arms, Back, Spine, Core, Groin, Hips, Legs, Quads, Thighs, Waist This mini workout will help you build core and back strength, so that you can stand taller in your everyday life and avoid the aches and pains that come from sitting with poor posture for an extended period.

Instructor: Sahra Esmonde-WhiteLevel: IntermediatePace: MediumComponents: Standing and BarreObjectives: Energy Boost, Toning, Strengthening, Weight-lossFocus: Abs, Back, Spine, Core, Groin, Legs, Pectorals, Chest, Ribs, Waist These simple yet powerful strengthening exercises will work to tone the arms while simultaneously boosting your posture. Enjoy the unique, flowing movements of the Essentrics program with this strengthening and lengthening workout.

Instructor: Sahra Esmonde-WhiteLevel: IntermediatePace: MediumComponents: Standing and BarreObjectives: Energy Boost, Toning, Strengthening, Weight-lossFocus: Abs, Back, Spine, Core, Groin, Legs, Pectorals, Chest, Ribs, Waist These simple yet powerful strengthening exercises will work to tone the arms while simultaneously boosting your posture. Enjoy the unique, flowing movements of the Essentrics program with this strengthening and lengthening workout.

Instructor: Sahra Esmonde-WhiteLevel: IntermediatePace: SlowComponents: Standing and BarreObjectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Pain relief, Posture, Restore, Healing, Stress Relief, RelaxationFocus: Ankles, Back, Spine, Calves, Achilles, Feet, Toes, Groin, Hamstrings, Hips, IT band, Psoas, Quads, Thighs, Shins A classic Essentrics hip stretch. This workout begins with stretching and strengthening of the feet, the foundation of all movement, and then using a chair helps to work deep into the hips, psoas, and hamstrings, to give you flexibility in your lower body, pain relief, and improved range of motion.

Instructor: Sahra Esmonde-WhiteLevel: BeginnerPace: SlowComponents: Standing, Barre, and FloorObjectives: Energy Boost, Flexibility, Stretching, Mobility, Range of Motion, PostureFocus: Abs, Ankles, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Feet, Toes, Groin, Hamstrings, Hips, IT band, Knees, Legs, Pectorals, Chest, Psoas, Quads, Thighs, Ribs, Shins, Shoulders, Waist This dynamic stretch workout will activate your muscles, free your joints, and increase mobility. Dynamic and easy to follow, this is a perfect pace if you are new to Essentrics or are looking for a muscle activation workout. Focus: hips, groin, hamstring, feet, ribcage, spine, psoas and quads.

Instructor: Sahra Esmonde-WhiteLevel: IntermediatePace: SlowComponents: Standing and FloorObjectives: Connective Tissue, Flexibility, Stretching, Posture, Restore, Healing, Stress Relief, RelaxationFocus: Abs, Back, Spine, Butt, Glutes, Calves, Achilles, Feet, Toes, Groin, Hamstrings, Hands, Wrists, Fingers, Hips, IT band, Knees, Legs, Pectorals, Chest, Psoas, Quads, Thighs, Ribs, Shoulders, Waist This relaxed, but dynamic and deep, full body stretch will work through all the joints and release tight muscles. Effective for injury recovery and prevention, pain relief, stress release, and promoting healing.

Instructor: Sahra Esmonde-WhiteLevel: BeginnerPace: MediumComponents: Standing and FloorObjectives: Balance, Flexibility, Stretching, Mobility, Range of Motion, Posture, Toning, StrengtheningFocus: Full body, Abs, Ankles, Arms, Back, Spine, Butt, Glutes, Core, Feet, Toes, Groin, Hamstrings, Hips, IT band, Legs, Pectorals, Chest, Quads, Thighs, Ribs, Shoulders, Waist A dynamic workout that’s easy to follow for beginners—you'll begin with trademark Essentrics exercises to increase mobility and strength in your upper body and tone your arms, legs, waist and abs. Followed by our signature floor exercises to tone long, lean leg muscles, work your butt and increase flexibility in your lower body.

Instructor: Sahra Esmonde-WhiteLevel: BeginnerPace: MediumComponents: Standing and BarreObjectives: Balance, Flexibility, Stretching, Mobility, Range of Motion, Posture, Toning, StrengtheningFocus: Full body, Abs, Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Feet, Toes, Groin, Hips, Legs, Pectorals, Chest, Psoas, Quads, Thighs, Ribs, Shoulders, Waist A flowing, full-body workout that begins with stretching and strengthening your core and shaping your waist. Next—grab a chair to help you lengthen and tone your legs and butt, as well as increase lower body flexibility.

Instructor: Sahra Esmonde-WhiteLevel: IntermediatePace: MediumComponents: Standing, Barre, and FloorObjectives: Energy Boost, Mobility, Range of Motion, Toning, Strengthening, Weight lossFocus: Full body A combination of our trademark standing, floor and barre work. This dynamic full body workout will give you a perfect balance of strength and flexibility for a lean and agile body. Our full body workouts help to quickly thin out your waist, legs and thighs, tone your abs, and transform your posture while increasing full body flexibility.

Instructor: Sahra Esmonde-WhiteLevel: BeginnerPace: SlowComponents: Standing and FloorObjectives: Connective Tissue, Energy Boost, Mobility, Range of Motion, Pain relief, Restore, Healing, YogaFocus: Full body, Abs, Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Feet, Toes, Groin, Hamstrings, Hands, Wrists, Fingers, Hips, IT band, Knees, Legs, Neck, Pectorals, Chest, Quads, Thighs, Ribs, Shins, Shoulders This deep and gentle, full-body workout will rebalance your muscles and release tension in the upper body.

Instructor: Sahra Esmonde-WhiteLevel: BeginnerPace: SlowComponents: Standing and BarreObjectives: Connective Tissue, Energy Boost, Mobility, Range of Motion, Pain relief, Restore, HealingFocus: Full body, Abs, Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Feet, Toes, Groin, Hamstrings, Hands, Wrists, Fingers, Hips, IT band, Knees, Legs, Neck, Pectorals, Chest, Psoas, Quads, Thighs, Ribs, Shins, Shoulders, Waist This gentle, active stretch workout includes a deep barre stretch to relieve pain in the hips, knees, and groin.

Instructor: Sahra Esmonde-WhiteLevel: BeginnerPace: SlowComponents: Standing and BarreObjectives: Connective Tissue, Energy Boost, Mobility, Range of Motion, Pain relief, Restore, HealingFocus: Full body, Abs, Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Feet, Toes, Groin, Hamstrings, Hands, Wrists, Fingers, Hips, IT band, Knees, Legs, Neck, Pectorals, Chest, Psoas, Quads, Thighs, Ribs, Shins, Shoulders, Waist Intro to the Barre Workout with Sahra Esmonde-White

Instructor: Sahra Esmonde-WhiteLevel: IntermediatePace: SlowComponents: All FloorObjectives: Toning, Strengthening, Weight LossFocus: Lower Body, Butt, Glutes, Groin, Hips, Quads, Thighs Floor Toning: Thigh & Quad Thinning with Sahra Esmonde-White

Instructor: Sahra Esmonde-WhiteLevel: IntermediatePace: SlowComponents: All StandingObjectives: Posture, Toning, StrengtheningFocus: Upper Body, Abs, Arms, Back, Spine, Core, Pectorals, Chest, Shoulders, WaistStanding: Abs, Waist, Arms & Posture with Sahra Esmonde-White

Instructor: Sahra Esmonde-WhiteLevel: BeginnerPace: SlowComponents: All FloorObjectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Pain relief, Restore, HealingFocus: Lower Body, Back, Spine, Butt, Glutes, Groin, Hamstrings, Hips, IT band, Legs Floor Stretch: Hips, Back & Hamstrings with Sahra Esmonde-White

Instructor: Sahra Esmonde-WhiteLevel: BeginnerPace: SlowComponents: All BarreObjectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Pain relief, Restore, HealingFocus: Lower Body, Butt, Glutes, Calves, Achilles, Groin, Hamstrings, Hips, IT band, Knees, Legs, Psoas, Quads, Thighs, ShinsBarre Stretch: Complete Hip, Back & Lower Body Stretch with Sahra Esmonde-White

Instructor: Sahra Esmonde-WhiteLevel: IntermediatePace: SlowComponents: All BarreObjectives: Toning, Strengthening, Weight lossFocus: Full Body, Ankles, Arms, Butt, Glutes, Feet, Toes, Groin, Hamstrings, Hips, IT band, Knees, Legs, Quads, Thighs, Shoulders Barre Toning: Legs, Butt & Tricep Toning with Sahra Esmonde-White

Instructor: Sahra Esmonde-WhiteLevel: IntermediatePace: SlowComponents: Standing, Barre, and FloorObjectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Pain Relief, Restore, Healing, Posture, Toning, StrengtheningFocus: Full Body, Abs, Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Shins, Groin, Core, Feet, Toes, Hamstrings, Hips, IT Band, Knees, Legs, Psoas, Quads, Thighs, Shins, Shoulders, Waist, Legs Barre work has been a main component of Essentrics since its inception. Essentrics barre work allows your muscles to strengthen and stretch at more effective angles, resulting in deeper stretches, higher muscle engagement, and more targeted and elongated toning.

All Standing | 30 min Strong legs, glutes and core form the pillars of this workout, while every exercise aims to increase your range of motion for that feel-good release and to awaken the power in your cells.

Instructor: Sahra Esmonde-WhiteLevel: BeginnerPace: Slow to mediumComponents: Standing & Barre Objectives: Balance, Mobility, Range of Motion, Lengthening, Strengthening, ToningFocus: Full Body, Arms, Ankles, Back, Spine, Calves, Achilles, Shins, Core, Feet, Hamstrings, Hips, Knees, Legs, Neck, Pectorals, Chest, Quads, Ribs, Shoulders, Thighs, Waist Welcome to Day 1 of your 14-day trial! This dynamic full-body workout is designed to invigorate your body while simultaneously strengthening and lengthening your muscles. You’ll target every muscle group to increase strength, flexibility and range of motion throughout your entire body. Get ready to unlock your body's potential. Let’s get started!

All Standing | 30 minJoin Sahra Esmonde-White for this educational workshop style class. Workshop classes are designed to help one gain a stronger sense of body awareness within each class, this will help you not only get more out of each exercise but also provide a solid foundation and framework for doing Essentrics workouts safely and correctly. This workshop is designed to be helpful to both beginners who are new to Essentrics and looking to gain more insight into the Essentrics Technique as well as for those who are well acquainted with Essentrics and can use these tips as a refresher for ways to get more out of their existing workouts. Strong legs, glutes and core form the pillars of this workout, while every exercise aims to increase your range of motion for that feel-good release and to awaken the power in your cells.

Instructor: Sahra Esmonde-WhiteLevel: IntermediatePace: Slow to mediumComponents: All Standing Objectives: Balance, Mobility, Range of Motion, Toning, StrengtheningFocus: Full Body, Ankles, Arms, Back, Spine, Calves, Achilles, Shins, Core, Feet, Hamstrings, Hips, Knees, Legs, Neck, Pectorals, Chest, Quads, Ribs, Shoulders, Thighs, Waist Welcome to Day 1 of your 14-day trial! This dynamic full-body workout is designed to invigorate your body while simultaneously strengthening and lengthening your muscles. You’ll target every muscle group to increase strength, flexibility and range of motion throughout your entire body. Get ready to unlock your body's potential. Let's get started!

All Standing | 30 min Strong legs, glutes and core form the pillars of this workout, while every exercise aims to increase your range of motion for that feel-good release and to awaken the power in your cells. Please have a chair nearby for support.

Instructor: Sahra Esmonde-WhiteLevel: AdvancedPace: Medium-FastComponents: All Standing Objectives: Balance, Mobility, Range of Motion, Lengthening, Strengthening, ToningFocus: Full Body, Arms, Ankles, Back, Spine, Calves, Achilles, Shins, Core, Feet, Hamstrings, Hips, Knees, Legs, Neck, Pectorals, Chest, Quads, Ribs, Shoulders, Thighs, Waist Welcome to Day 1 of your 14-day trial! This dynamic full-body workout is designed to invigorate your body while simultaneously strengthening and lengthening your muscles. You’ll target every muscle group to increase strength, flexibility and range of motion throughout your entire body. Get ready to unlock your body's potential. Let's get started!

Standing, Barre & Floor | 30 min Join Sahra Esmonde-White for a workout for the Arms, Abs, Legs & Glutes program! This 30 minute workout will help to lengthen, strengthen, and tone your abs, arms, legs and glutes all while increasing your flexibility. This workout contains all the elements you'll need to create a foundation for a lifelong healthy and energetic body!

Standing & Floor | 30 min. Join Sahra to strengthen and elongate your full body with our trademark lengthening and strengthening movements. This standing and floor workout places an emphasis on recruiting core and posture muscles to leave you feeling lighter, leaner and longer!

Standing & Barre | 30 min Join Sahra Esmonde-White for an advanced workout for the Arms, Abs, Legs & Glutes program! This 30 minute workout will help to lengthen, strengthen, and tone your abs, arms, legs and glutes all while increasing your flexibility. This workout contains all the elements you'll need to create a foundation for a lifelong healthy and energetic body!

Standing & Floor | 30 min. Build strength and increase length while challenging your mind & body as Sahra Esmonde-White takes you through flowing movement patterns that will engage the entire body, helping to improve range of motion, mobility, and balance. View the entire Advanced Unlock Extraordinary Challenge here:https://www.essentricstv.com/advanced-unlock-extraordinary-challenge

Standing, Barre & Floor | 45 min Join Sahra Esmonde-White for a workout for the Strengthening Series for Beginners! A dynamic workout that’s easy to follow for beginners—you'll begin with trademark Essentrics exercises to increase mobility and strength in your upper body and tone your arms, legs, waist and abs. Followed by our signature floor exercises to strengthen and lengthen your lower body.

Standing & Barre | 30 min. Join Sahra Esmonde-White to wake up tight & weak muscles in this full body lengthening and strengthening workout. This routine is designed to elongate and strengthen the muscles while simultaneously decompressing and unlocking the joints to create space throughout your body! View the entire Beginner Unlock Extraordinary Challenge here:https://www.essentricstv.com/beginner-unlock-extraordinary-challenge

Standing, Barre & Floor | 45 min Join Sahra Esmonde-White for an advanced-level workout for the Strengthening Series! This workout will focus equally on full body strength and mobility. In this 45-minute workout you will perfect your posture, lengthen, strengthen, and tone your abs, arms, legs and butt all while increasing your flexibility. This workout contains all the elements you'll need to create a foundation for a lifelong healthy and energetic body!

Standing, Barre & Floor | 45 min Join Sahra Esmonde-White for an advanced workout for the Strengthening Series! This workout will focus equally on full body strength and mobility. In this 45-minute workout you will perfect your posture, lengthen, strengthen, and tone your abs, arms, legs and butt all while increasing your flexibility. This workout contains all the elements you'll need to create a foundation for a lifelong healthy and energetic body!

Instructor: Sahra Esmonde-WhiteLevel: IntermediatePace: MediumComponents: Standing, Barre and FloorObjectives: Toning, Strengthening, Energy boost, Increase Energy, Flexibility, Stretching, Posture,Focus: Full body, Abs, Ankles, Arms, Back, Spine, Calves, Achilles, Shins, Core, Feet, Hamstrings, Hands, Wrists, Fingers, Hips, Knees, Legs, Pectorals, Chest, Psoas, Quads, Ribs, Shoulders, Thighs, Waist A workout which focuses equally on strength, flexibility, and mobility while targeting all 650 muscles and 360 joints is the key to feeling your best in your 40s. In this 45-minute workout you will perfect your posture, lengthen, strengthen, and tone your abs, arms, legs and butt all while increasing full body flexibility. The secret to age prevention - this workout contains all the elements you'll need to create a foundation for a lifelong healthy and energetic body!

Standing, Barre & Floor | 45 min Join Sahra Esmonde-White for a workout for the Strengthening Series for Beginners! A dynamic workout that’s easy to follow for beginners—you'll begin with trademark Essentrics exercises to increase mobility and strength in your upper body and tone your arms, legs, waist and abs. Followed by our signature floor exercises to strengthen and lengthen your lower body.

Standing & Barre | 35 min Join Sahra Esmonde-White for a workout that will prepare your body for gardening season and make you feel your best! Whether you’re planting, seeding, watering, digging or weeding, your body needs to stay strong and mobile to prevent injuries. View the entire Conditioning for Gardeners Collection here:https://www.essentricstv.com/conditioning-for-gardeners

Standing & Floor | 35 min Join Sahra Esmonde-White for a workout that will prepare your body for gardening season and make you feel your best! Whether you are planting, seeding, watering, digging or weeding, your body needs to stay strong and mobile to prevent injuries.