Build stronger, steadier on-body hooping across your waist, chest, hips, and angles. Practice recovery, walking, spinning, and full-body control through a focused, self-paced course.
Course at a glance
A focused, self-paced course for strengthening your on-body technique with Katie Sunshine.
Learn the mechanics behind steady, controlled core hooping, then carry that control into movement, transitions, and new areas of the body.
Watch the course preview
A 3-minute introduction to Katie’s approach and the skills you’ll practice inside the course.
Meet Katie, see the course in action, and get a feel for the playful, practical teaching style that carries throughout the course.
What you’ll learn
Build control first, then use it in movement.
Katie breaks each technique into approachable pieces so you can practice without rushing and return whenever you need a refresher.
Understand posture, rhythm, and the small adjustments that keep the hoop moving with less struggle.
Learn practical saves for keeping the hoop in motion when it begins to drop, so practice feels more continuous and less frustrating.
Add walking and spinning, then explore chest, hip, and angled hooping so your on-body practice feels more versatile and expressive.
Student stories
Real feedback about Katie’s patient, encouraging, and easy-to-follow teaching.
Katie is a fantastic hooper and teacher of all things hoop. She is down to earth, real, relatable, patient, and encouraging to those of us learning how to move this circle around our own bodies. She breaks down the moves so they are understandable and gives great feedback on what might help you do it better.
This class was the perfect starting point for me when searching for a unique way to get moving. Katie was attentive and accommodating to all our different skill levels. Each week I looked forward to fun fitness and fellowship. The exercise is great for your body, and the laughter is good for your soul.
Meet your instructor
Clear, encouraging instruction with room to practice at your own pace.
Katie brings a playful, practical approach to core hooping. Across this focused course, she helps you understand the mechanics behind the movement—not simply copy a finished result—so you can build stronger control, recover the hoop with more confidence, and expand your practice from waist hooping into walking, spinning, chest, hip, and angled techniques.
Before you begin
What to know before you start building stronger on-body hooping.
This course is for hoopers who want steadier, more confident on-body hooping. You do not need advanced skills: Katie begins with core fundamentals and builds into recovery techniques, walking, spinning, chest, hip, and angled hooping.
Katie covers hoop sizing in Lesson 2 before the technique lessons begin. A larger, slower-moving hoop is generally easier for learning core hooping, while smaller and lighter hoops rotate more quickly. The lesson will help you choose an appropriate starting point for your body and experience.
Yes. You can access the course in a web browser on a phone, tablet, or computer. Each actual video lesson is also enabled for download, so you may save a personal copy for offline practice and backup use.
You may request a full refund within seven calendar days of purchase by emailing michele@autumnflow.com. Approved refunds end hosted course access, and any downloaded course files must be deleted. See the Terms of Service for full details.
Yes. The video lessons can be downloaded for your personal use, so you can keep personal copies and return to Katie’s instruction whenever you want to practice.
Yes. The course is self-paced, so you can pause, replay, and revisit lessons as often as you need. Move through the techniques in the order shown, and give yourself time to practice each one before adding the next.
Get the complete self-paced course, downloadable videos, and Katie’s clear guidance for $25.