If getting onto your hands and knees is too difficult or intimidating, learn how to use a chair for support, either on your knees or standing. The exercises can still be quite challenging. And when these get easier and you feel ready to get all the way onto the floor, move on to the standard all fours position.

Intro 0:00

On knees: PWR! Up 0:16

PWR! Rock 0:55

PWR! Twist 1:30

PWR! Step 2:17

Standing PWR! Up 3:04

PWR! Rock 4:09

PWR! Step 5:02

Outro 5:50