Your exhale is the key: wake up your transverse abs + serratus anterior to bring your ribs home.

Props needed:
Ball (Weighted or Essential)

Lengthening the spine while strengthening the center. A deep core class rooted in neutral alignment.

Props needed:
Wrist Weights (Optional)
Ball (Essential or Weighted)

Rhythmic cardio + lymphatic drainage + gut-friendly twists. Debloat, energize & reconnect.

Props needed:
Ball (Weighted or Essential)

Build strength and flexibility through side-lying work for your glutes, hips, and obliques.

Props needed:
Ball (Weighted or Essential)
Ankle/Wrist Weights (Optional)
1x Dumbbell (Lia using 5 lb)

Find strength in your arms, shoulders, & back while building the postural support your body craves.

Props needed:
Ball (Weighted or Essential)
2x Dumbbell Weights or Wrist Weights
* Dumbbells shouldn't be your heaviest set. Go with a midrange weight.

Access and strengthen your deepest core muscles for real stability, control, and support.

Props needed:
Ball (Weighted or Essential)
Wrist/Ankle Weights (Optional)

Slow, controlled strength that connects all the pieces and tests mental and physical endurance.

Props needed:
Ball (Weighted or Essential)
2x Dumbbell Weights (Of your choice)

Activate, connect and strengthen your glutes, hamstrings and the entire back body.

Props needed:
Ankle Weights (optional)
Medium Resistance band
Ball (Weighted or Essential)

Strengthen and lengthen to build a solid foundation, without the stiffness.

Props needed:
Wrist Weights (Optional)
Ball (Weighted or Essential)

Intentional exercises targeting the relationship between arms, back and core.

Props needed:
2x Dumbbells (Of your choice)
Ball (Weighted or Essential)
Light Resistance Band

Let's elevate your energy and heart rate, build stamina and strength, and find a regulated nervous system with this cardio and mat based flow.

Props needed:
Wrist weights (Optional: used as hand weights) or Light Dumbbells
Ball (Weighted or Essential)

Deep connection & strengthening for the side body: obliques, outer thighs, hips, and lats.

Props needed:
Ball (Weighted or Essential)
Wrist Weights (Optional)
Medium Resistance Band

A signature BTM deep core class, followed by an in-depth, community-led conversation—where we dive deeper into the neutral pelvis, proper form, 360 breathing techniques, modifications, and much more.

Props needed:
Ball (Weighted or Essential) - code BSIX for 25% off at bthemethod.com
Wrist/Ankle...

A signature BTM lengthening class, followed by an in-depth, community-led conversation—where we dive deeper into oppositional reach, spinal length and mobility, modifications, and much more.

Props needed:
Ball (Weighted or Essential) - code BSIX for 25% off at bthemethod.com
Light resistance ban...

A signature BTM gut reset class, followed by an in-depth, community-led conversation—where we dive deeper into digestion, pelvic floor connection, importance of twisting, modifications, and much more.

Props needed:
Ball (Weighted or Essential) - code BSIX for 25% off at bthemethod.com
Wrist/Ankl...

A signature BTM strength class, followed by an in-depth, community-led conversation—where we dive deeper into proper form, increasing the weight of your dumbbells, modifications, and much more.

Props needed:
Ball (Weighted or Essential) - code BSIX for 25% off at bthemethod.com
2x Heavy dumbbell...

Bounce, breathe, drain: a mood-boosting cardio flow for lymphatic health.

Props needed:
Wrist Weights (Optional)

Build strength and connection in the arms and core with intentional upper body focused exercises.

Previously live on: 7/25/26

Props needed:
Ball (Weighted or Essential)
2x Dumbbells (Of your choice)

Slow, intentional strength and mobility work for the hips, glutes, quads & hamstrings.

Props needed:
Ball (Essential or Weighted)
1x Heavy Dumbbell
Ankle Weights (Optional)

Strength-focused moves that build muscle and boost your metabolism.

Previously live on: 7/14/26

Props needed:
Ball (Weighted & Essential)
2x Heavy Dumbbells (8 lbs+)
Ankle Weights (Optional)

Cardio and mat combined to sweat, strengthen, and de-inflame — a total-body reset.

Props needed:
2x Light Dumbbells or Wrist Weights
Ball (Weighted or Essential)

Full body strength meets fluid movement — all on the mat.

Props needed:
Ball (Weighted or Essential)
Wrist/Ankle Weights (Optional)

Light weights sculpt, lengthen, and awaken deep muscles for an amazing full-body feel.

Props needed:
Ball (Weighted or Essential)
2x Light Dumbbells (5lbs or less)
Ankle Weights (Optional)

Targeted movement that builds glute strength and enhances hip mobility.

Props needed:
Ball (Weighted or Essential)
1x Heavy Dumbbell (8lbs+)
Light or Medium Resistance Band