PREVIEW:  Ready for the Advanced challenge? This 50-min total body workout will awaken muscles you may forgotten you have. Integrates advanced Pilates and Yoga. Precise cueing, reminders for good form.ACHIEVE:  Core integrity;  arm, shoulder, back strength and flexibility;  shapely thighs;  “lifted” buns;  renewed energy;  enhanced digestion and body detoxification.  Develop endurance. Runners will love the outer thigh stretches (IT band) that make jogging safer on knees and back. Yes, rolling helps to diminish cellulite!HOW TO CHOOSE A ROLLER that suits both your needs and budget? Prices: $12-$80; lengths: 12”-36”. Expensive doesn’t mean more effective or durable. White (softer) costs less; ideal for Beginners with painful muscle knots to work out. 12”-18”, great for travel, less versatile for exercise and massage than 36”. Advanced users consider high-density black. Lasts longer, provides very deep tissue massage. “Rumble” (spiky) tends to poke you and not roll; “Grid” looks fancy but its foam padding feels mushy vs. firm enough to work into muscle tissue and move out fluids.SURPRISING FACTS:  Extra challenge can be added to any mat workout by adapting moves to the foam roller. It takes a great deal of strength to stabilize the roller, even from the deepest muscle layers.View samples of this video on Youtube; search for “Michaela Sirbu”.  Thank you for considering “The Foam Roller, Workout and Massage – ADVANCED” or Michaela’s other wonderful Foam Roller DVDs!By popular demand we’ve packaged our DVDs: a 5-DVD Set, “I LOVE My Foam Roller” and a 3-DVD Set, “The Foam Roller, Workout and Massage – BEG/INT/ADV”.  The sets are offered at a discounted price off the single DVD price and they contain enough variety of exercise and massage to help one make very good use of a body roller for a long time.PLEASE NOTE  ***  Mat and Foam Roller are not included with our DVDs.How Are Michaela’s DVDs and Instruction Different?IDEAL FOR HOME USE ... lots of visual anchors and reminders are provided so you can safely learn alone, though you will feel like the instructor is present in your living roomLIGHT HEARTED & HUMOROUS ... your “Love-inatrix” type, not “Dom-inatrix”; did you know that laughing builds core strength and elevates your spirits?PROGRESSIVE & COMPASSIONATE ... she remembers feeling crippling back pain at age 35 and the need to learn step-by-step; pause the video and do what you can, when or if you feel it’s too much for youEDUCATIONAL & SAFE ... the “why/how” details help you learn proper form faster and build muscle memory; then your muscles will engage automatically during your activitiesTIMELESS ... core strength is essential for any sport or activity, at any age, and regardless of how strong your core muscles are, if you learn to use them properly, you get even stronger.This product is manufactured on demand using DVD-R recordable media. Amazon.com's standard return policy will apply.