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Gliding Light:Stand with feet shoulder-width apart.
Switch sides; repeat.
Continue for entire song.
Bend knees, place palms on floor and jump feet back into a plank, keeping belly engaged.
Jump feet between hands and jump up to return to start.
Continue for entire song.
Then pull left knee in toward chest.
Continue tap-and-pull motion on same side for entire song.
“Royals,” Lorde
Lengthener:Start on hands and knees.
Lift right leg behind you, knee bent 90 degrees, and pulse right foot toward ceiling.
Extend left arm in front of you, palm up.
Pull left elbow toward right knee underneath belly, then return to start position.
Continue on same side for entire song.
“Pumpin Blood,” NoNoNo
Lower-Body Blast:Lie faceup with knees bent and legs touching.
Lift hips off floor.
With hips high, tap left foot 12 inches out to your left side, then return to center.
Repeat on same side, keeping hips high, for entire song.
Bend left knee and place foot on floor behind right knee.
Continue for entire song.
Keep head straight, but imagine your body is a rag doll.
On the next verse, switch back to hops.
Alternate running and hopping for entire song.
“Ecstasy,” Rusted Root
Now, do the first four sculpting moves on your opposite side.
Heart Opener:Sit with legs crossed.
Extend arms out to sides, palms up, shoulders soft.
Make small circles with arms.
Then, during chorus, turn palms forward and move them back and forth.
Place one hand on heart and one hand on belly.
Breathe deeply and slowly, letting your entire body settle.
Sports bra, $85;LiveTheProcess.com.
Pants, Lululemon Athletica, $78;Lululemon.com.
Set design, Todd Wiggins for Mary Howard Studio.
Photo Credit: Ben Grieme
