A fast, focused class — deep core activation meets glute-strengthening work.

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

A fast, focused class — deep core activation meets quad-strengthening work.

Props Needed:
Ball (Weighted or Essential)
Ankle Weights (Optional)

The perfect class to improve your posture and build the back strength to support it long term.

Props needed:
Wrist Weights (Optional)

Slow, precise deep core challenge with the band for strength and stability.

Props needed:
Light Resistance Band
Wrist or Ankle Weights (Optional for added challenge)

A quick, efficient 15 min class with hips elevated to boost circulation and deepen core connection.

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

18 MINUTE ADVANCED OUTER & INNER THIGHS WORKOUT USING OUR HEAVIEST RESISTANCE BAND.

PROPS NEEDED:
ANKLE WEIGHTS (OPTIONAL)
HEAVY RESISTANCE BAND (DROP TO A LIGHTER WEIGHT IF THE MOVEMENT IS TOO CHALLENGING)

17 MINUTE CLAS FOCUSING ON STRENGTHENING THE POSTERIOR MUSCLES OF THE BACK AND UPPER BODY.

PROPS NEEDED:
HAND WEIGHTS (1-3LBS PREFERABLE)

18 MINUTE CLASS DEVOTED TO OPENING THE HIPS AND STRENGTHENING THE LOWER BODY.

PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)

15 MINUTE SIDE LYING SERIES TO CONNECT TO YOUR LATS, OBLIQUES, AND LEGS.

PROPS NEEDED: ANKLE WEIGHTS (OPTIONAL)

A QUICK BUT CHALLENGING SIDE LYING CLASS FOCUSING ON STRENGTHENING THE OUTER & INNER THIGHS.

PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)

15 MINUTE DEEP CORE SERIES FOCUSING ON PROPER ACTIVATION OF THE MOST IMPORTANT ABDOMINAL MUSCLES.

PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)

15 MINUTE STANDING SERIES FOCUSING ON FOOTWORK, BALANCE AND STRENGTHENING THE BODY AS A WHOLE WITH LIMITED PROPS.

PROPS NEEDED : HAND WEIGHTS (OPTIONAL)

15 MINS OF STANDING EXERCISES FOCUSING ON ANKLE STABILITY, BALANCE, ARMS & DEEP LOWER BODY SUPPORT.

PROPS NEEDED : 1LB HAND WEIGHTS (OPTIONAL)

15 MINUTES OF CHALLENGING ARM EXERCISES DESIGNED TO OPEN THE CHEST AND STRENGTHEN THE UPPER BODY. TRY THIS WHILE SEATED ON THE BALL, ON THE FLOOR, OR ON THE BALL, ON A CHAIR.

PROPS NEEDED : BALL, CHAIR (OPTIONAL), HAND WEIGHTS (OPTIONAL)

15 MIN OF STANDING UPPER BODY STRENGTHENING EXERCISES USING HAND WEIGHTS FOR INCREASED RESISTANCE.

PROPS NEEDED: 1LB HAND WEIGHTS (OPTIONAL)

15 MINS OF DEEP CORE WORK USING ANKLE WEIGHTS TO INCREASE INTENSITY & CONNECTION OF THE ABDOMINALS.

PROPS NEEDED: BALL, 1LB ANKLE WEIGHTS (OPTIONAL)

15 MIN OF DEEP CORE CONNECTION IN THE ROLL DOWN POSITION. OPTIONAL WEIGHTS FOR UPPER BODY.

PROPS NEEDED: BALL, 1LB WEIGHTS (OPTIONAL), TOWEL FOR BACK/KNEE/TAILBONE SUPPORT

15 MIN OF INTENTIONAL SEATED UPPER BODY MOVEMENTS. CAN BE DONE ON A BALL (AS SHOWN) OR A CHAIR.

Prenatal modification:
Sit on a chair if you feel off balance on the ball or feel tightness in the hip flexors.

PROPS NEEDED: BALL, ANKLE WEIGHTS (OPTIONAL)

15 MIN OF DEEP GLUTE EXERCISES, INCLUDING HIP OPENERS AND OUTER AND INNER THIGHS WITH OPTIONAL ANKLE WEIGHTS.

PROPS NEEDED: BALL, ANKLE WEIGHTS (OPTIONAL), TOWEL FOR BACK/KNEE/TAILBONE SUPPORT

15 MINUTES OF SINGLE ARM, STANDING UPPER BODY, BACK AND CORE EXERCISES W/ OPTIONAL HAND WEIGHTS.

PROPS NEEDED: 1LB WEIGHTS (OPTIONAL)

15 MINUTES OF CORE EXERCISES THAT RESULT IN AN AMAZING CHEST AND HEART OPENING FEELING.

PROPS NEEDED: BALL, 1LB WEIGHTS (OPTIONAL), TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)

15 MIN OF VERY DEEP CORE EXERCISES TO MAKE YOU FEEL STRONG, CONNECTED AND LENGTHENED.

PROPS NEEDED: BALL, ANKLE WEIGHTS (OPTIONAL)

15 MINUTE STANDING SERIES DESIGNED TO STRENGTHEN THE CORE AND UPPER BODY USING LIGHT WRIST WEIGHTS.

PROPS NEEDED: 1LB WEIGHTS (OPTIONAL), TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)

A 15 MIN FULL BODY SERIES DESIGNED TO ALIGN THE BODY BY DEEPLY ENGAGING THE CORE IN A NEUTRAL SPINE.

PROPS NEEDED: WEIGHTS (OPTIONAL)