Liz has invented and new work out system called FLOW SPORT and the is the routine is called FOUNDATION. It is very relaxing and low impact and focuses on and spinal flexibility and health and strengthening calisthenics that you can do ANY WHERE AND ANY TIME and should be done all throughout the day. You just need a little bit of open space and a surface that is not too hard. A carpet or yoga mat is perfect. Great for everyone from someone just getting started into fitness or some one recovering from injury up to your top professional athletes. TRY IT, YOU'LL LOVE IT!!