Bump it Out

This Tabata-style drill takes you through the dynamic bump family: Pivot Bump, Single Bump, Double Bump, Four Corners, and Roundhouse. Work each move for 20 seconds, then hold posture for 10, repeating the cycle for a total of 4 minutes. A fun and fiery way to activate your hips and sharpen directional flow.

Course•By Silvia Pantoja

Calm and Peaceful Slow Mini Flow

Find some peace and calm with this lovely slow flow

Course•By DeAnna Freeman

Celebrate Summer Flow

Let's celebrate summer with this flow!

Course•By DeAnna Freeman

Chico Four Corners and Passing Drill

Quick and Fun Drill

Course•By DeAnna Freeman

Circle Steps and Shimmies - A Hip Focused Flow

A Fun Set to Get Your Hips Bouncing!

Course•By DeAnna Freeman

Crazy 8s: Part Eight - WaterPot

Technique, Transitions and Drills using 8 Count Phrasing

Course•By Liz Malcom

Crazy 8s: Part Five - Double Back

Technique, Transitions and Drills using 8 Count Phrasing

Course•By Liz Malcom

Crazy 8s: Part Four - Triple Swivel Step (Egyptian)

Technique, Transitions and Drills using 8 Count Phrasing

Course•By Liz Malcom

Crazy 8s: Part One - Shoulder Shimmy Hip Drop

Technique, Transitions and Drills using 8 Count Phrasing

Course•By Liz Malcom

Crazy 8s: Part Seven - Sunanda

Technique, Transitions and Drills using 8 Count Phrasing

Course•By Liz Malcom

Crazy 8s: Part Six - (Arabic) Hip Twist and Variations

Technique, Transitions and Drills using 8 Count Phrasing

Course•By Liz Malcom

Crazy 8s: Part Three - Forward and Back (Turkish) Shimmy

Technique, Transitions and Drills using 8 Count Phrasing

Course•By Liz Malcom

Crazy 8s: Part Two - Mazin (Ghawazee) Inspired Shimmy Combo

Technique, Transitions and Drills using 8 Count Phrasing

Course•By Liz Malcom

Dance with Megha!

Follow Along to Amel by Helm

Course•By Megha Gavin

Dancing in Flow With Music of Morocco

Course•By DeAnna Freeman

Dancing in Flow with Carolena - Flow #1

20 minutes of pure dancing bliss!

Course•By Carolena Nericcio

Dancing in Flow with Carolena - Flow #2

20 minutes of pure dancing bliss!

Course•By Carolena Nericcio

Dramatic Slow Flow

Concepts and Practice

Course•By DeAnna Freeman

Drill Your Shimmies

Shimmy and Reverse Shimmy Drill

Course•By Lore Rojas

Drill with Megha!

Follow Along to Bounce by Solace

Course•By Megha Gavin

Duet with DeAnna - Undulation Mini Flow

Undulation Focused Flow Facing Toward Your Partner

Course•By DeAnna Freeman

FCBD®Style Flamenco Inspired Flow

Channel the fiery elegance of Flamenco

Course•By Haima Lotus

Fast Interval Practice - (Arabic) Hip Twist

Quick and Fun Drill

Course•By Lacey Sanchez

Fast Interval Practice - Calibrated Spins

A Quick, Fun Spin Practice

Course•By Lacey Sanchez

Fast Interval Practice - Chorus Military Pattern Zil Drill

Practice Your Zils for Chorus

Course•By Lacey Sanchez

Fast Interval Practice - Fast Foot Positions

Drill the three main foot positions of our fast vocabulary

Course•By Lacey Sanchez

Fast Interval Practice - Fast Transitions

A Quick and Fun Drill for Fast Transitions

Course•By Lacey Sanchez

Fast Interval Practice - Forward and Back (Turkish) Shimmy

Quick and Effective Drills

Course•By Lacey Sanchez

Fast Interval Practice - Hip Bump Transitions

Quick and Effective Drills

Course•By Lacey Sanchez

Fast Interval Practice - Level Changes

A Quick, Fun Spin Practice

Course•By Lacey Sanchez

Fast Interval Practice - Progressive and Side to Side 1/2 Turn Intervals Practice

Quick, Focused, and Effective Drills

Course•By Lacey Sanchez

Fast Interval Practice - Resham-ka and Resham-ka Spins

Drill this fun and sassy modern step

Course•By Lacey Sanchez

Fast Interval Practice - Rhythmic Undulation (Arabic)

A Quick and Fun Practice

Course•By Lacey Sanchez

Fast Interval Practice - Shimmy

A Quick, Fun Practice!

Course•By Lacey Sanchez

Fast Interval Practice - Shoulder Shimmy Hip Drop

Quick and Effective Drills

Course•By Lacey Sanchez

Fast Interval Practice - Swivel Step (Egyptian) and Pivot Bump

A quick and effective practice for all levels

Course•By Lacey Sanchez

Fast Interval Practice - Traveling Steps

Quick and Effective Drills

Course•By Lacey Sanchez

Fast Interval Practice - Triangle Step

Quick and Effective Practice

Course•By Lacey Sanchez

Fast Interval Practice - Zils

A quick zil practice for all levels

Course•By Lacey Sanchez

Feel the Earth

Healthy Feet for Earthy Hips

Course•By DeAnna Freeman

Flamenco Inspired Flow

Music and movements with the passion of Flamenco

Course•By DeAnna Freeman

Flow Like Water - Undulation Focused Flow

Bodywave and Rhythmic Undulation Flow with Focus on Fluidity

Course•By DeAnna Freeman

Flow with Yuri

Course•By Yuri Ferretti

Flowchart Challenge: Part Four - Figure 8 (Taxeem), Embellishments and Pivot Bump Family

Challenging Drills For Each Family of Steps

Course•By Liz Malcom

Flowchart Challenge: Part One - Slow Turns and Shimmy Family

Challenging Drills For Each Family of Steps

Course•By Liz Malcom

Flowchart Challenge: Part Three - Complex Steps and Swivel Step (Egyptian) Family

Challenging Drills For Each Family of Steps

Course•By Liz Malcom

Flowchart Challenge: Part Two - Bodywave and Rhythmic Undulation (Arabic) Family

Challenging Drills For Each Family of Steps

Course•By Liz Malcom

Forward and Back (Turkish) Shimmy Mini Flow

A fun flow! Let's Shimmy!

Course•By DeAnna Freeman

Fun with Floorwork!

Warm Up and Drills with a Floorwork Focus

Course•By DeAnna Freeman

Grounding Folk Flow

Course•By Gesche Hohner

Megha's Birthday Mini Flow

Celebrate our Beloved Megha

Course•By DeAnna Freeman

No Stress Mini Flow - Let's Dance!

Let's just dance!

Course•By DeAnna Freeman

Practice Til You Make It Part Four - Grounded Power & Balance

Harness strength and stability

Course•By Virginia Hojas

Practice Til You Make It Part One: Elegant Curves & Turns

Develop a mesmerizing stage presence through elegant, continuous motion

Course•By Virginia Hojas