12 Lessons / with Sadie Nardini

Jumpstart your practice on the mat with short, highly effective yoga & workouts for busy people that give you the exact same strength, fitness, cardio, and whole body tune up as much longer classes.


Workouts optimized by exercise science to be fun but also give you incredible whole body strength & flexibility results, fast.

Gain epic strength, energy, stamina, and get a whole body reset – in just 15-20 minute sessions!

3 bonus sessions including a 30 minute session, an instant confidence & energy-boosting breath meditation and a binaural beats sound meditation for motivation & clarity.

What it is:

Core Strength Core Strength Vinyasa Yoga® Sessions

3 x 15 Minute strong flow sessions for empowered endurance. Each targets a specific muscle group along with whole body fitness

Yoga Shred® High Integrity Interval Training (HIIT) Sessions

3 x 15 Minute Yoga Shred® sessions for muscle sculpt, cardio & calorie burn. This is the best exercise on earth if you don’t have much time – and is joint-safer too!

Yoga/Shred Fusion Flows

3 x 15 Minute sessions for a whole body workout.

I want this course!


What’s included:

All 9 Workout Sessions, guided by Sadie on high quality, fast-streaming video.

Bonus Sessions:

3 bonus sessions including a 30 minute workout / chill out session for warrior strength & hip tension melt. An instant confidence & energy-boosting breath meditation and a binaural beats sound meditation for motivation & clarity

Forever access

What you need to take this course:

All levels, from beginner to more experienced practitioners are welcome. Sadie meets you right where you are!

Please have a yoga mat and two yoga blocks. Two light (1-5 lb) hand or wrist weights and ankle weights optional.

The Yoga Workout Mockup

Note: The sister course to this one is The Yoga Chillout. It contains 15 – 20 min sessions including: slow flow yoga, somatic release, and total restore and stretch (plus a lot more). Grab this course by itself – or get the bundle! Both courses are incredible – and incredibly efficient!

Get both courses for just $70 – Save $30 on the bundle!

You can keep them and have unlimited access forever. This is a precious resource for when you get busy, and yet want to keep steadily evolving your fitness, yoga, and flexibility. There’s no better time than now to get back on track in a whole – and holistic – new way!


Sadie plus exercise science for the win! I feel amazing, and the short sessions make it a breeze to motivate and get in the movement. HIGHLY recommend these two programs. They are innovative and creative – and they work!!

– Holly

The fact that I can get stronger and stretchier in under 20 minutes a day blows my mind – but it’s happening! All my strength plateaus – busted!! And I can touch my toes after 15 years of trying – not kidding. This stuff works, people – and it’s fun, too!

– Josie

Did one of each class (a fierce one, then a chill one) most days this week – and it’s unbelievable how much stronger and more flexible my body is already! This is some straight up magic, I think – because I’ve been doing a longer yoga and weight routine for years – and I’ve never felt – or looked – like this! Thank you!!

– Angela

Meet your teacher:

Sadie headshot 2023

Hi, I’m Sadie – After a severe spinal injury in my teens, I made it my mission to empower people of all ages and abilities to find their physical and emotional strength, resilience and freedom again. 

I’m a lifelong yoga and fitness teacher, and a total anatomy nerd. I’m Harvard – certified in anatomy,  Stanford-certified in exercise physiology, the founder of  The Somatic Flexibility Technique®, Core Strength Vinyasa Yoga®, an anatomy-enhanced yoga style, and The Yoga Shred®, a joint-safer HIIT + Yoga fitness style .  

I live in Santa Barbara, California – and proud mom of three kitties, Bowie, Freddie, and Annie!