12 MINUTE STANDING ARMS CLASS USING HEAVIER DUMBBELLS FOR STRENGTH OF THE CORE AND UPPER BODY.

PROPS NEEDED : 8-10LB DUMBBELLS (OR YOUR HEAVIEST WEIGHT)

13 MIN QUICK AND EFFICIENT WAY TO BUILD YOUR BACK, IMPROVE YOUR POSTURE, AND BUILD ARM STRENGTH.

PROPS NEEDED : 5LB DUMBBELLS

13 MINUTE ARMS WORKOUTS USING A CHAIR AND A BALL FOR SUPPORT AND CHALLENGE. PRENATAL FRIENDLY.

PROPS NEEDED : BALL (OPTIONAL BUT GREAT FOR ADDED PELVIC SUPPORT AND CHALLENGE), DUMBBELL WEIGHTS, CHAIR

14 minute heavy dumbbell workout to build arm strength and core support.

Props needed:
Heavy Dumbbells (8lbs+)

14 MINUTE FULL-BODY CLASS USING DUMBBELLS TO INTENSIFY THE STRENGTH CHALLENGE OF THE EXERCISES.

PROPS NEEDED : DUMBBELLS (OPTIONAL)

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

A 15 MINUTE DEEP CORE STRENGTHENING SERIES USING 5 LB DUMBBELLS FOR INTENSIFIED CONNECTION.

PROPS NEEDED : BALL, 1.5 LB WEIGHTS OR 3 TO 5 LB DUMBBELLS

15 MINUTE CLASS FOCUSING ON LEG INVERSION EXERCISES AND UPPER BODY STRENGTH WITH DUMBBELLS.

PROPS NEEDED : DUMBBELLS, BALL

15 MINUTE CLASS WITH THE BALL UNDER THE HIPS FOR DEEP CORE ACTIVATION AND STABILITY.

PROPS NEEDED : BALL, 5LB DUMBBELL

A 16 MINUTE FULL-BODY CLASS FOCUSING ON SPINAL ARTICULATION, LEG INVERSIONS AND CORE STRENGTHENING.

PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)

17 MIN KNEELING UPPER BODY CLASS FOCUSING ON STRENGTH, BACK SUPPORT AND FULL BODY MOBILITY.

PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)

LIA'S USING: 2LB WEIGHTED BALL & 8LB DUMBBELLS

17 minute thigh workout to strengthen quads, inner & outer thighs using a heavy dumbbell.

Props needed:
1x Heavy Dumbbell (8lbs+)

18 MINUTE CLASS DEVOTED TO BUILDING ARM STRENGTH, SHOULDER MOBILITY, AND SPINAL SUPPORT.

PROPS NEEDED:
DUMBBELLS OF YOUR CHOICE

18 MINUTE UNIQUE FULL-BODY CLASS FOCUSING ON STRENGTHENING THE DEEP CORE MUSCLES.

PROPS NEEDED:
BALL (WEIGHTED OR ESSENTIAL)
ONE HEAVY DUMBBELL (LIA USING 8LB)

18 MINUTE CLASS FOCUSING ON STRENGTHENING AND LENGTHENING ALL OF YOUR MUSCLES ALONG THE SIDE BODY.

PROPS NEEDED:
ONE DUMBBELL (WEIGHT OF YOUR CHOICE)
BALL (ESSENTIAL OR WEIGHTED)

19 MIN CLASS FOCUSING ON STRENGTHENING THE LOWER-BODY - GLUTES, OUTER THIGHS, PELVIC FLOOR & HIPS.

PROPS NEEDED : BALL, WEIGHT (OPTIONAL)

19 MIN CLASS DESIGNED TO STRENGTHEN THE SHOULDERS, ARMS AND BACK WITH DUMBBELLS & RESISTANCE BAND.

PROPS NEEDED : 5-10 LB DUMBBELLS, LIGHT RESISTANCE BAND

19 MIN OF CHALLENGING AND EFFECTIVE EXERCISES TO STRENGTHEN THE ENTIRE UPPER BODY.

Prenatal modification:
Rotate your body to your own ability, even if it's just a small twist.

PROPS NEEDED : BALL, 1 DUMBBELL WEIGHT

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

A 20 MIN SERIES IN THE BRIDGE POSITION FOCUSING ON GLUTE ACTIVATION, LOWER ABS & SPINAL ARTICULATION.

PROPS NEEDED : BALL, 5LB DUMBBELLS OR ANYTHING LIGHTER (OPTIONAL)

20 MINUTE CARDIO CLASS TO BOOST YOUR HEART RATE, ENERGY LEVELS, MOOD AND BLOOD FLOW.

PROPS NEEDED : LIGHT WEIGHTS (OPTIONAL)

20 MINUTE CLASS DEVOTED TO BOOSTING ENERGY, IMPROVING BLOOD FLOW, AND HELP YOU FEEL RENEWED. PREVIOUSLY LIVE ON 12/19/25.

PROPS NEEDED:
LIGHT 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)

20 MINUTE CARDIO FOCUSED CLASS TO IMPROVE YOUR LYMPHATIC SYSTEM AND ELEVATE YOUR HEART RATE. PREVIOUSLY LIVE ON 11/24/25.

PROPS NEEDED:
LIGHT DUMBBELL WEIGHTS (OPTIONAL)