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Difficulty & Intensity Guide

This comprehensive guide will help you find which series is right for you

Difficulty Levels

Difficulty refers to the level of skill and technique called for in a class.

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Beginner

Beginner series are most approachable for those who have little or no exposure to yoga. These series typically offer more modifications and detailed instructions on fundamental poses.

These series are perfect for someone who is looking to start a yoga practice and explore the benefits of yoga. These classes can help you to learn the basics of starting a practice, foundational poses, understanding breathwork, and learning to focus on the moment every time you come to the mat.

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Moderate

Moderate classes may include moderate pose modifications and less instruction than found in Beginner classes.

These series are perfect for someone who has previous exposure to yoga, whether at home or in a studio setting, and has a basic understanding of foundational poses and class structure. They are the perfect opportunity to grow your practice, maintain consistency, and enjoy classes designed to grow your pose library and increase your strength.

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Intermediate

Intermediate series tend to be more detailed tutorials on how to achieve more challenging asanas and end-goal poses. These classes help build strength and body awareness by exploring transitions, trying inversions, and mastering breath and movement.

These series are perfect for someone who has a consistent yoga practice and has established confidence in poses, progressions, and general yoga knowledge. They help students express creativity and find freedom in exploring flows and movement. There is less cueing than in Beginner or Moderate content.

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Advanced

Advanced classes are the perfect opportunity to explore your potential beyond what is found in typical in-studio classes. You’ll find your edge while exploring a greater level of strength, control, and skill work.

These series are ideal for students who have high body awareness, are comfortable with most poses, and have confidence in their strength and breath work. These classes allow opportunities to practice inversions, floating, or advanced transitions.

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Difficulty—Beginner—Outlined Copy Created with Sketch.
Beginner

Beginner series are most approachable for those who have little or no exposure to yoga. These series typically offer more modifications and detailed instructions on fundamental poses.

These series are perfect for someone who is looking to start a yoga practice and explore the benefits of yoga. These classes can help you to learn the basics of starting a practice, foundational poses, understanding breathwork, and learning to focus on the moment every time you come to the mat.

Read more Close
Difficulty—Moderate—Outlined Copy Created with Sketch.
Moderate

Moderate classes may include moderate pose modifications and less instruction than found in Beginner classes.

These series are perfect for someone who has previous exposure to yoga, whether at home or in a studio setting, and has a basic understanding of foundational poses and class structure. They are the perfect opportunity to grow your practice, maintain consistency, and enjoy classes designed to grow your pose library and increase your strength.

Read more Close
Difficulty—Intermediate—Outlined Copy Created with Sketch.
Intermediate

Intermediate series tend to be more detailed tutorials on how to achieve more challenging asanas and end-goal poses. These classes help build strength and body awareness by exploring transitions, trying inversions, and mastering breath and movement.

These series are perfect for someone who has a consistent yoga practice and has established confidence in poses, progressions, and general yoga knowledge. They help students express creativity and find freedom in exploring flows and movement. There is less cueing than in Beginner or Moderate content.

Read more Close
Difficulty—Advanced Copy Created with Sketch.
Advanced

Advanced classes are the perfect opportunity to explore your potential beyond what is found in typical in-studio classes. You’ll find your edge while exploring a greater level of strength, control, and skill work.

These series are ideal for students who have high body awareness, are comfortable with most poses, and have confidence in their strength and breath work. These classes allow opportunities to practice inversions, floating, or advanced transitions.

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Intensity Levels

Intensity is not the same as difficulty; it refers to the amount of exertion that a workout requires.

Intensity 1—Outlined Copy Created with Sketch.
Level 1
This intensity level is ideal for students seeking slow-paced, restorative, or breath-focused content. Students often leave their mat feeling relaxed and at-ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Series within this level vary from energizing flows to entry-level strength content. They typically move at a slow-to-moderate pace. Students can expect to feel comfortably challenged and explore a wider range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
Get sweaty with flow and strength content designed to increase your breathing and challenge your limits. Level 3 intensity classes will increase the pace of your movement and test your endurance.
Intensity 4 Copy Created with Sketch.
Level 4
Push your edge in classes designed to make you sweat. This intensity level moves at a fast pace to increase your heart rate and accelerate your breathing. Work hard to discover untapped levels of strength and endurance.
Intensity 1—Outlined Copy Created with Sketch.
Level 1
This intensity level is ideal for students seeking slow-paced, restorative, or breath-focused content. Students often leave their mat feeling relaxed and at-ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Series within this level vary from energizing flows to entry-level strength content. They typically move at a slow-to-moderate pace. Students can expect to feel comfortably challenged and explore a wider range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
Get sweaty with flow and strength content designed to increase your breathing and challenge your limits. Level 3 intensity classes will increase the pace of your movement and test your endurance.
Intensity 4 Copy Created with Sketch.
Level 4
Push your edge in classes designed to make you sweat. This intensity level moves at a fast pace to increase your heart rate and accelerate your breathing. Work hard to discover untapped levels of strength and endurance.
Intensity Levels

Intensity is not the same as difficulty; it refers to the amount of exertion that a workout requires.

Intensity 1—Outlined Copy Created with Sketch.
Level 1
This intensity level is ideal for students seeking slow-paced, restorative, or breath-focused content. Students often leave their mat feeling relaxed and at-ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Series within this level vary from energizing flows to entry-level strength content. They typically move at a slow-to-moderate pace. Students can expect to feel comfortably challenged and explore a wider range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
Get sweaty with flow and strength content designed to increase your breathing and challenge your limits. Level 3 intensity classes will increase the pace of your movement and test your endurance.
Intensity 4 Copy Created with Sketch.
Level 4
Push your edge in classes designed to make you sweat. This intensity level moves at a fast pace to increase your heart rate and accelerate your breathing. Work hard to discover untapped levels of strength and endurance.
Intensity 1—Outlined Copy Created with Sketch.
Level 1
This intensity level is ideal for students seeking slow-paced, restorative, or breath-focused content. Students often leave their mat feeling relaxed and at-ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Series within this level vary from energizing flows to entry-level strength content. They typically move at a slow-to-moderate pace. Students can expect to feel comfortably challenged and explore a wider range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
Get sweaty with flow and strength content designed to increase your breathing and challenge your limits. Level 3 intensity classes will increase the pace of your movement and test your endurance.
Intensity 4 Copy Created with Sketch.
Level 4
Push your edge in classes designed to make you sweat. This intensity level moves at a fast pace to increase your heart rate and accelerate your breathing. Work hard to discover untapped levels of strength and endurance.

How This Fits Together

Each series lives at an intersection of Difficulty and Intensity. While one maybe Beginner and Intensity 4, another may be Advanced and Intensity 1. We have something for everyone in every mood.

Tap a square to explore all series at that intersection of Diffuculty & Intensity
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Series

Day 7: The Fit Test
From The Challenge by Josh Kramer

Total Run Time

Duration
11 min 26 sec

Difficulty

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Intermediate

Intensity

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Intensity 4
Difficulty & Intensity Guide
Difficulty & Intensity Guide

equipment

This is what we’ve trained for. This weekly session is designed to test all aspects of your physical fitness and mental toughness. You’ll try to complete as many reps as possible in this short sequence of exercises. Take this test each week and record your personal bests. Keep your form solid and your mind focused — you’ve got this.

Josh Kramer’s Online Workout Videos on Alo Moves

Josh’s Bio

Josh is an international yoga teacher, who grew up in Zimbabwe. He spent his youth in New Zealand, where he developed his passion for yoga.

Today, his style melds a unique blend of Iyengar Yoga and Vinyasa flow. His emphasis on alignment and pose integrity allows students to safely deepen their practice and build full body strength and control – all while gaining a rich understanding of classical and nuanced yoga postures.

In addition to teaching and practicing yoga, Josh works as a humanitarian professional, supporting the implementation of programs in developing countries with the vision of achieving a sustainable world free from poverty and injustice. He has worked with countries across Africa, Asia, and the Pacific.

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