In this 10‑minute guided micro‑workout, instructor Lavinia Errico leads participants through a structured sequence designed to release negative energy and reclaim personal power. The session begins with gentle side‑to‑side movements paired with affirmations (“I’m alive”, “I am grateful”) and focused breathwork that emphasizes deep inhalations, breath‑holds, and exhalations to increase oxygenation and raise vibration. It then moves into upper‑back opening, shoulder mobilization, and rhythmic hopping to loosen the body. A series of twists and rocking motions further promote release. The “reclaim” phase introduces optional five‑pound weights (or water bottles) and guides participants through squats, relevees, and high‑heel‑style lifts, emphasizing core engagement, spinal alignment, and affirmations of strength (“I am strong”). The class concludes with grounding, a “joy lift” visualization, and a final affirmation of aliveness. Throughout, the instructor uses an encouraging, conversational tone, repeatedly prompting participants to feel sensations, visualize gratitude, and embody confidence.
Chapters
Welcome to today's class. Okay, we're going to release any negative energy you have that we're going to reclaim. We're going to reclaim our birthright. To be strong, to be healthy, to be confident, to be aware, to be awake, to be alive, and to be ready for life. All right, you ready to start? So here we go. First, we're going to move our bodies. Just go side to side. I want you to feel. Just feel a little bit of movement in that body. Just say, good morning body or good afternoon body. Yeah, just feel it. And then just say, I'm alive. I'm alive. And feel those words going into your body on alive on the live. Yeah, just take a second. We're gonna go. I am grateful for inhale. I am grateful for stretch and exhale. And I want you to think about. I want you to feel it. I want you to visualize what it you're grateful for. Gratefulness. Practice lifts your vibration. It lifts your frequency. Inhale. I am grateful for. Feel it. Visualize it. Visualize it. Exhale. Last one. I am so grateful for. Inhale. Exhale. All right, bring it down. Corsets on. Belly button. Kissing the spine. Neutral spine means your tissue's not out and your tissue's not sucked under. Inhale. Inhale through the nose. Exhale. Ha. Open up those hands. We're getting all the energy out. A little faster if you can. Big inhale, Big exhale. Reach. Inhale. Inhale. More. Inhale more. Inhale. Hold your breath for ten seconds. Exhale through the mouth. Slow. Hold it out. Hold your breath. And out. Woo. We get a little high. Yes. Feel it. Oxygenation. It feels so good, right? Yes. All right, now we're going to open up that upper back. So you start. Here you go. Inhale. Exhale. Inhale. Exhale. Course it's done. You could do this seated. Big inhale. Bigger. Open up the shoulders. Yes, those rhomboids. All right, Just moving around a little. Inhale, Exhale. Yes. That feels so good. Loosened up. Now we're going to do our hops. We just hop. That's too much. You just bounce. And now you really get everything loose. Loosey, goosey, loosey goosey. Yes. Ah. Big inhale. Big exhale. Let the hands go, the fingers, the wrists. Get that thumb. That gets so much work. Yes. Inhale, Exhale. Inhale. Exhale. Inhale. Oh, that feels so good. All right, let's do some rocking. Those feet are rocking. Big inhale bigger. You can again just go like this. All right. Inhale. Exhale. Ha. Inhale. Exhale. Ha. Inhale. Ha ha. I release. I let go. I let my spirit flow. Yes. Release. Oh, that feels so good. All right. Yes. Let's just do some twists. Inhale. Exhale. Twist a little more. Yes. Feel it. Oh, that feels so good. Inhale. Exhale. All right. All right. Yes. We just finished our release. Now we're getting go on to reclaim. We're going to reclaim our birthright. Right. I'm going to grab five pound weights here. Okay. But you can use water bottles. You actually don't need to even use anything. All right, so we're reclaiming our birth side to be strong. So the first thing we're going to do is do a little squat. Exhale, Inhale. Exhale. Abs in tight. Yes. Inhale, Exhale. So like you're sitting on a chair, lift your toes up a little. If you can. Belly button kissing the spine. Do a few more of these. Inhale. Exhale. Yes. You move from the shoulder. You don't throw your hand up. Yes. Abs in tight. Corset is on. Reclaiming our birthright. Say, I am strong. And then feel it. I am strong. Feel it in every cell in your body. Yes. Yes. All right, good work. Now I'm going to bend our knees. If you're a little more advanced, you could go on to releve high heels and just go up and up. Inhale. You got this. Yeah, I'm on tippy. Toes. Shoulders, shoulders. Yes. Inhale. Yes. Exhale. You got it. A few more here. 5 and 4. 3, 2 and 1. Good work. Now we're together. We go up and you go down and you go shoulders. Yes. Down. Inhale. Yes. Abs in tight. And again, if you're a little more advanced, you can go on to your high heels to get those legs shaking a little. I'm totally fine with shaking legs. Let's go five more. Five and four. Smile. It's the cheapest way to be cute. Three and two and one. Okay, down, up, down. Yes. Down, up, down. Let's do a few more. Abs in tight. I'm still on high heels. My legs are shaking a little, but you don't have to be. And five more. And four and three and two and one. Yes. All right. Yes. Couple last minute things. Let's just go up and down. Up and down. Abs in tight. Go here. One, two. Yes. Up and down. Or you can go out, out, out, out. Yes. Let's go for 5, 4, 3, 2, 1. Good work. All right, that was release and reclaim. Just take a second. Ground yourself. Feel the medicine Feel the medicine of movement. Yes. Getting your lungs expanding, your heart pumping. Just feel it. Smile. Put a smile in your heart and put a smile in every single cell in your life body. Yes. And say I'm alive. Yes. And I have just had a joy lift. A life lift. Feel it. Feel it. Let it resonate in every cell in your body. Yes. Joy lift. I'm lifting my life life lift. All right, we're done. Yes.
