15 - 25 MINUTE CLASSES
15 TO 20 MINUTE SERIES ARE DESIGNED TO PACK IN EVERYTHING THE METHOD HAS TO OFFER, WITHIN A LITTLE AMOUNT OF TIME. THESE SERIES ARE GREAT FOR FOCUSED WORKOUTS AND CAN BE TREATED AS STACKABLE WORKOUTS, PAIRED WITH ALL OF THE OTHER SERIES ON THIS PLATFORM.
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20 MIN : CARDIO
20 MINUTE CARDIO CLASS TO BOOST YOUR HEART RATE, ENERGY LEVELS, MOOD AND BLOOD FLOW.
PROPS NEEDED : LIGHT WEIGHTS (OPTIONAL)
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20 MIN : LEGS
20 MINUTE CLASS DEVOTED TO STRENGTHENING THE QUADS, GLUTES, OUTER & INNER THIGHS WITH A BAND. PREVIOUSLY LIVE ON 5/22/25.
PROPS NEEDED : MEDIUM OR HEAVY RESISTANCE BAND, ANKLE WEIGHTS
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20 MIN : ARMS
20 MINUTES OF ARM EXERCISES TO STRENGTHEN, LENGTHEN AND MOBILIZE THE UPPER BODY. PREVIOUSLY LIVE ON 5/20/25.
PROPS NEEDED : DUMBBELLS OR WRIST WEIGHTS
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20 MIN : FULL-BODY
20 MINUTE FULL-BODY CLASS DESIGNED TO STRENGTHEN, LENGTHEN AND MOBILIZE EVERY PART OF THE BODY.
PROPS NEEDED : BALL, DUMBBELLS OF YOUR CHOICE (LIA'S USING 5 LBS)
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20 MIN : CARDIO CORE
20 MINUTE CARDIO CLASS TO BOOST YOUR ENERGY, MOOD AND LYMPHATIC SYSTEM.
PROPS NEEDED : LIGHT RESISTANCE BAND
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25 MIN : REFORMER WITHOUT THE REFORMER
25 MINUTE REFORMER PILATES CLASS BUT ON THE MAT.
PROPS NEEDED : LIGHT RESISTANCE BAND, BALL, ANKLE/WRIST WEIGHTS OPTIONAL
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16 MIN : CARDIO W/REBOUNDING
16 MINUTES OF CARDIO EXERCISES TO BOOST YOUR LYMPHATIC SYSTEM, BLOOD FLOW AND ENDORPHINS.
NO PROPS NEEDED.
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22 MIN : NECK FRIENDLY UPPER BODY
22 MIN CLASS TO STRENGTHEN THE UPPER BODY WITH DEEP CORE AND NECK SUPPORT.
PROPS NEEDED : DUMBBELLS & BALL
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25 MIN : DEEP CORE
25 MIN CLASS FOCUSING ON STRENGTHENING THE DEEP CORE MUSCLES WITH YOUR OWN BODYWEIGHT AND THE BALL.
PROPS NEEDED : BALL
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16 MIN : NO PROP CORE-FOCUSED
15 MINUTE CLASS DESIGNED TO STRENGTHEN YOUR DEEP CORE MUSCLES WITHOUT ANY PROPS.
NO PROPS NEEDED.
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20 MIN : GLUTES W/RESISTANCE BAND
20 MINUTE CLASS USING A BALL AND A BAND TO ACTIVATE AND STRENGTHEN THE GLUTE MUSCLES.
PROPS NEEDED : BALL, MEDIUM RESISTANCE BAND
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15 MIN : CARDIO W/REBOUNDING
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
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15 MIN : WEIGHTED LEG INVERSION
15 MINUTE CLASS WITH THE BALL UNDER THE HIPS FOR DEEP CORE ACTIVATION AND STABILITY.
PROPS NEEDED : BALL, 5LB DUMBBELL
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19 MIN : SHOULDER ARMS BACK
19 MIN CLASS DESIGNED TO STRENGTHEN THE SHOULDERS, ARMS AND BACK WITH DUMBBELLS & RESISTANCE BAND.
PROPS NEEDED : 5-10 LB DUMBBELLS, LIGHT RESISTANCE BAND
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18 MIN : FULL-BODY W/ RESISTANCE BAND
18 MIN FULL-BODY CLASS USING THE HEAVY RESISTANCE BAND. PRENATAL, DIASTASIS & POSTPARTUM FRIENDLY.
PROPS NEEDED : HEAVY RESISTANCE BAND
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19 MIN : BACK, POSTURE & SHOULDER THERAPY
19 MINS OF EXERCISES DESIGNED TO HELP STRENGTHEN THE BACK, IMPROVE POSTURE & MOBILIZE THE SHOULDERS.
PROPS NEEDED : 3LB WEIGHTS (OPTIONAL), BALL
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20 MIN : DEEP CORE W/RESISTANCE BAND
20 MINUTE CLASS FOCUSING ON STRENGTHENING THE DEEP CORE MUSCLES USING THE BAND AND THE BALL.
PROPS NEEDED : RESISTANCE BAND, BALL
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20 MIN : STANDING FULL-BODY W/BAND
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
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15 MIN : CONNECT TO YOUR PELVIC FLOOR
15 MIN FOCUS ON LEARNING THE FOUNDATIONAL ELEMENTS OF STRENGTH & RELAXATION OF THE PELVIC FLOOR.
PROPS NEEDED : BALL
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24 MIN : BODY AWARENESS
24 MIN CLASS DEVOTED TO FINDING BODY AWARENESS, FLUIDITY, CONFIDENCE AND CONNECTION TO YOUR BODY.
PROPS NEEDED : BALL
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27 MIN : INTRO TO BANDS
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 MIN : LENGTH & LYMPHATIC DRAINAGE
26 MINUTES OF LENGTHENING EXERCISES TO INCREASE CIRCULATION, REDUCE INFLAMMATION & RESET THE GUT.
PROPS NEEDED : BALL
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20 MIN : DEEP CORE
20 MINUTES OF DEEP CORE EXERCISES TO STRENGTHEN STABILIZING MUSCLES & FUTURE PROOF YOUR BODY.
PROPS NEEDED : BALL, ANKLE/WRIST WEIGHTS (OPTIONAL)
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20 MIN : GLUTES & HIP OPENER
20 MINUTE CLASS TO STRENGTHEN THE GLUTES AND RELEASE TENSION AND TIGHTNESS IN THE HIPS.
PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)
