20 MINUTE CLASS USING A BALL AND A BAND TO ACTIVATE AND STRENGTHEN THE GLUTE MUSCLES.

PROPS NEEDED : BALL, MEDIUM RESISTANCE BAND

15 MINUTE CARDIO ADD-ON WITH LIGHT REBOUNDING. GREAT PAIRED WITH OTHER CLASSES AND AS A SOLO CLASS.

PROPS NEEDED : LIGHT WEIGHTS (OPTIONAL)

LIA'S USING : 3LB DUMBBELLS

15 MINUTE CLASS WITH THE BALL UNDER THE HIPS FOR DEEP CORE ACTIVATION AND STABILITY.

PROPS NEEDED : BALL, 5LB DUMBBELL

19 MIN CLASS DESIGNED TO STRENGTHEN THE SHOULDERS, ARMS AND BACK WITH DUMBBELLS & RESISTANCE BAND.

PROPS NEEDED : 5-10 LB DUMBBELLS, LIGHT RESISTANCE BAND

18 MIN FULL-BODY CLASS USING THE HEAVY RESISTANCE BAND. PRENATAL, DIASTASIS & POSTPARTUM FRIENDLY.

PROPS NEEDED : HEAVY RESISTANCE BAND

19 MINS OF EXERCISES DESIGNED TO HELP STRENGTHEN THE BACK, IMPROVE POSTURE & MOBILIZE THE SHOULDERS.

PROPS NEEDED : 3LB WEIGHTS (OPTIONAL), BALL

20 MINUTE CLASS FOCUSING ON STRENGTHENING THE DEEP CORE MUSCLES USING THE BAND AND THE BALL.

PROPS NEEDED : RESISTANCE BAND, BALL

20 MINUTE CLASS, USING DUMBBELLS AND A RESISTANCE BAND, TO STRENGTHEN AND CONNECT THE ENTIRE BODY.

PROPS NEEDED : 8LB DUMBBELLS (OR HEAVIEST WEIGHT YOU'RE CURRENTLY USING, MEDIUM RESISTANCE BAND

15 MIN FOCUS ON LEARNING THE FOUNDATIONAL ELEMENTS OF STRENGTH & RELAXATION OF THE PELVIC FLOOR.

PROPS NEEDED : BALL

24 MIN CLASS DEVOTED TO FINDING BODY AWARENESS, FLUIDITY, CONFIDENCE AND CONNECTION TO YOUR BODY.

PROPS NEEDED : BALL

OUR FIRST CLASS WITH BANDS! START HERE FOR AN INTRODUCTION TO USING THIS NEW PROP THE BTM WAY.

PROPS NEEDED : MEDIUM WEIGHT (BAND)
LIA'S FAVORITE : https://bit.ly/3W4Jlyk

26 MINUTES OF LENGTHENING EXERCISES TO INCREASE CIRCULATION, REDUCE INFLAMMATION & RESET THE GUT.

PROPS NEEDED : BALL

20 MINUTES OF DEEP CORE EXERCISES TO STRENGTHEN STABILIZING MUSCLES & FUTURE PROOF YOUR BODY.

PROPS NEEDED : BALL, ANKLE/WRIST WEIGHTS (OPTIONAL)

20 MINUTE CLASS TO STRENGTHEN THE GLUTES AND RELEASE TENSION AND TIGHTNESS IN THE HIPS.

PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)

23 MIN CLASS FOCUSING ON ELONGATING THE SPINE AND HIPS WITH FULL-BODY EXERCISES.

NO PROPS NEEDED.

16 MINUTE CLASS THAT IS PERFECT FOR PRE AND POST TRAVEL TO GET YOU FEELING GREAT ALL OVER.

NO PROPS NEEDED.

LAST DAY OF 20FOR7 CHALLENGE! ENDING THE 7-DAY RUN WITH A STRONG 20 MINUTE UPPER BODY CLASS.

PROPS NEEDED : DUMBBELLS, WEIGHT OF CHOICE

DAY SIX OF 20FOR7! 20 MINUTE WORKOUT FOCUSING ON STRENGTHENING THE GLUTES, OUTER AND INNER THIGHS. PREVIOUSLY LIVE ON 12/18/24.

PROPS NEEDED : ANKLE WEIGHTS, BALL

DAY FIVE OF 20FOR7! 20 MINUTE FULL-BODY CLASS USING WEIGHTS FOR AN ADDED STRENGTH ELEMENT.

PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL), 8LB DUMBBELLS (OR YOUR HIGHEST WEIGHT)

DAY FOUR OF 20FOR7! 20 MINUTE STABILITY & BALANCE CLASS FOCUSING ON LENGTHENING THE ENTIRE BODY. PREVIOUSLY LIVE ON 12/16/24.

PROPS NEEDED : BALL, LIGHT ANKLE/WRIST WEIGHTS (OPTIONAL)

DAY THREE OF 20FOR7! 20 MINUTE CARDIO CLASS TO ELEVATE YOUR HEART RATE AND GET THE BLOOD FLOWING. PREVIOUSLY LIVE ON 12/15/24.

NO PROPS NEEDED. HAND/ANKLE WEIGHTS (OPTIONAL)

CLASS TWO OF THE 20FOR7 CHALLENGE WILL BE FOCUSING ON STRENGTHENING THE DEEP CORE MUSCLES.

PROPS NEEDED : BALL, WRIST OR DUMBBELL WEIGHTS (OPTIONAL)

20 MINUTES OF FUNDAMENTAL B THE METHOD EXERCISES. PREVIOUSLY LIVE ON 12/13/24.

PROPS NEEDED : BALL, ROLLED UP TOWEL OR PILLOW IF YOU DON'T HAVE ONE YET.

23 MINUTE CLASS DESIGNED TO INCREASE CIRCULATION & BRING OXGEN AND BLOOD FLOW TO THE ENTIRE BODY.

PROPS NEEDED : BALL