Deep core efficiency — every rep a reminder that your strength starts from deep within.

Props needed:
Light Resistance Band
Ball (Weighted or Essential)

Undo hours at your screen — strengthen and stretch your neck, arms, shoulders, and upper back.

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

A full-body workout on the ball — building balance, adding challenge, and offering knee support.

Props needed:
Ball (Weighted or Essential)

Quick and effective strength challenge to fire up your glutes, hamstrings, hips & lower abdominals.

Props needed:
Ball (Weighted or Essential)
Ankle Weights (Optional)
1x Heavy Dumbbell (8lbs+)

A powerful 10 minute workout designed to strengthen every layer and muscle of the deep core.

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

14 MIN DEEP CORE CLASS TO HELP YOU ACCESS THE DEEPEST LAYERS OF ABDOMINAL MUSCLE IN NEUTRAL PELVIS.

PROPS NEEDED:
BALL (WEIGHTED OR ESSENTIAL)

PROPS NEEDED: RESISTANCE BAND

13 MINUTE FULL-BODY CLASS USING A LIGHT BAND FOR RESISTANCE AND A BALL FOR ADDED CORE CHALLENGE.

PROPS NEEDED : LIGHT RESISTANCE BAND, WEIGHTED BALL

12 MIN OF DEEP CORE EXERCISES TO HELP CONNECT TO YOUR CORE, WHILE MOBILIZING & RESETTING THE GUT.

PROPS NEEDED : BALL

13 MINUTE CLASS FOCUSING ON BRIDGING EXERCISES USING A RESISTANCE BAND AND BALL.

PROPS NEEDED : BALL, MEDIUM RESISTANCE BAND.

8 MINUTE QUICKIE CLASS TO STRENGTHEN THE CORE, SUPPORT THE SPINE AND IMPROVE POSTURE.

PROPS NEEDED : BALL, ANKLE WEIGHTS (LIA USING 3LBS)

10 MINUTES DEVOTED TO SPINAL ARTICULATION, STRENGTH AND MOBILITY WITH ROLL DOWN EXERCISES.

PROPS NEEDED : BALL

8 MINUTE CLASS DEVOTED TO STRENGTHENING THE TRANSVERSE ABDOMINIS MUSCLE. GREAT FOR DIASTASIS REPAIR.

PROPS NEEDED : BALL

9 MINUTE CLASS THAT COMBINES ARM & CORE EXERCISES IN A NECK FRIENDLY MANNER.

PROPS NEEDED : BALL, HAND WEIGHTS (OPTIONAL)

14 MINUTE DEEP CORE CLASS DESIGNED TO ACTIVATE EVERY MUSCLE LAYER OF THE ABDOMINALS.

PROPS NEEDED : WEIGHTED BALL OR ESSENTIAL BALL

A 13 MINUTE ARMS CLASS USING THE WEIGHTED BALL FOR STRENGTH, SUPPORT AND MOBILITY.

PROPS NEEDED : WEIGHTED BALL (OR SUB FOR A WRIST WEIGHT. USED IN A SIMILAR WAY)

8 MINUTE CLASS USING THE WEIGHTED BALL FOR DEEPER CORE ACTIVATION.

PROPS NEEDED : WEIGHTED BALL OR A ROLLED UP WRIST WEIGHT.

AN EFFECTIVE 11 MINUTE SIDE BODY WORKOUT USING OUR WEIGHTED BALL FOR STRENGTH AND STABILITY.

PROPS NEEDED : WEIGHTED BALL

12 MINUTES OF DEEP CORE EXERCISES USING OUR NEW WEIGHTED BALL. CAN BE DONE WITH THE ESSENTIAL BALL AND WRIST WEIGHTS ALSO.

PROPS NEEDED : WEIGHTED BALL

A 13 MIN CLASS FOCUSING ON ACTIVATING THE DEEP CORE MUSCLES WHILE USING OUR NEW WEIGHTED BALL.

PROPS NEEDED : BALL (0,1 OR 2LBS)