JOIN LIA AND JUSTIN FOR A FUN 20 MINUTE LIVE-STREAM CLASS AND OPEN COMMUNITY DISCUSSION. PREVIOUSLY LIVE ON 2/14/25.

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

21 MINUTES OF HEART PUMPING EXERCISES TO WARM YOU UP FROM DEEP WITHIN.

Prenatal modification:
Do the class on half speed if you feel off balance.

NO PROPS NEEDED

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.

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

Prenatal modification:
Place the ball under your lower back when in a half way roll down. You can also use your hands to hold your legs if you need more support.
Small twisting when on the floor.
Place a ball under t...

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.

Prenatal modification:
Elevate your upper body by placing a ball underneath the nape of your neck when lying on your back.

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)

22 MINUTES OF DEEP CORE EXERCISES TO HELP YOU CONNECT TO THE ABDOMINALS AND PROTECT YOUR BACK.

PROPS NEEDED : BALL, LIGHT WEIGHTS (OPTIONAL)

LIA'S USING: 1LB BALL, 3LB DUMBBELL WEIGHTS

21 MIN CLASS DESIGNED TO LENGTHEN AND STRENGTHEN THE ENTIRE BODY.

PROPS NEEDED : BALL

A 23 MINUTE CLASS DESIGNED TO TURN ON THE LOWER ABDOMINALS AND MOBILIZE THE GUT.

PROPS NEEDED : BALL

A 21 MINUTE CLASS DESIGNED TO MOBILIZE YOUR SPINE BY DEEPENING YOUR STRENGTH OF THE CORE.

PROPS NEEDED : BALL

A 23 MINUTE CLASS TO HELP YOU GET STARTED ON YOUR JOURNEY TO LIVING A BACK PAIN FREE LIFE.

PROPS NEEDED : BALL

23 MINUTE FULL-BODY CLASS USING HEAVIER WEIGHTS FOR UPPER AND LOWER BODY STRENGTHENING.

PROPS NEEDED : BALL, 8LB DUMBBELL WEIGHTS

A 20 MINUTE CLASS WORKING ON FULL-BODY MOBILITY AND BALANCE.

PROPS NEEDED : BALL (I'M USING THE WEIGHTED 2LB BALL)

A QUICK & EFFECTIVE 20 MINUTE CLASS THAT WILL TAP INTO DEEP STRENGTH OF THE TRANSVERSE ABDOMINIS.

PROPS NEEDED : BALL OR WEIGHTED BALL

A 23 MIN CLASS DESIGNED TO RELEASE TIGHTNESS, TENSION & MUSCLE SORENESS WITH LENGTHENING EXERCISES.

PROPS NEEDED : ESSENTIAL BALL