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

Props needed:
Heavy Dumbbells (8lbs+)

A quick 14 min standing class that delivers efficient, effective full-body strength and connection.

Props needed:
Wrist Weights or Light Dumbbells
Resistance Band (Medium preferable but the choice is yours)

24 minute full-body class that focuses on alignment of the neck, without added any added tension. Prenatal friendly.

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

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)

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

PROPS NEEDED:
DUMBBELLS OF YOUR CHOICE

16 MINUTE CLASS DESIGNED TO TAP INTO YOUR DEEPEST SIDE BODY STRENGTH.

PROPS NEEDED:
BALL (ESSENTIAL OR WEIGHTED)
ANKLE WEIGHTS (OPTIONAL)

30 MINUTE LOWER BODY FOCUSED CLASS TO STRENGTHEN THE MUSCLES OF THE LEGS, HIPS AND FEET.

PREVIOUSLY LIVE ON 10/9/25.

Prenatal modification:
Place a ball under your hips during bridging for more support of the back.

PROPS NEEDED:
BALL (WEIGHTED OR ESSENTIAL)
BAND (MEDIUM BAND PREFERABLE)
ANKL...

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

20 MINUTE FULL-BODY CLASS USING A LIGHT BAND FOR SUPPORT, CHALLENGE AND FULL BODY STRENGTHENING. PRENATAL FRIENDLY.

PROPS NEEDED : LIGHT BAND (ALSO CAN BE PROP FREE BY USING JUST YOUR BODY WEIGHT)

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

PROPS NEEDED: ANKLE WEIGHTS (OPTIONAL)

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

PROPS NEEDED : 5LB DUMBBELLS

12 MINUTE SEATED, STANDING OR KNEELING ARMS CLASS USING ANY DUMBBELL WEIGHT OF YOUR CHOOSING.

PROPS NEEDED : DUMBBELLS OF YOUR CHOICE.

20 MINUTE CLASS DEVOTED TO STRENGTHENING THE QUADS, GLUTES, OUTER & INNER THIGHS WITH A BAND. PREVIOUSLY LIVE ON 5/22/25.

Prenatal Modifications:
Use a ball under the tailbone for hip support when elevated.
Use a ball under the nape of your neck when laying flat on the floor.
PROPS NEEDED : MED...

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

30 MINUTE FULL-BODY CLASS TO STRENGTHEN, LENGTHEN, MOBILIZE AND STRETCH.

Prenatal modification:
Place the ball under your lower back (and grab under your knees) for support during the roll downs.

PROPS NEEDED : LIGHT WEIGHTS (OPTIONAL), BALL

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)

30 MIN CLASS DESIGNED TO RELEASE TENSION AND TIGHTNESS IN THE HIPS AND STRENGTHENING THE SURROUNDING MUSCLES.

PREVIOUSLY LIVE ON 3/27/25.

Prenatal modification:
Place a ball under your tailbone during bridging for support.

PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)

18 MIN FULL-BODY CLASS USING THE HEAVY RESISTANCE BAND. PRENATAL, DIASTASIS & POSTPARTUM FRIENDLY.

PROPS NEEDED : HEAVY RESISTANCE BAND

15 MIN FOCUS ON LEARNING THE FOUNDATIONAL ELEMENTS OF STRENGTH & RELAXATION OF THE PELVIC FLOOR.

Prenatal modification:
If laying flat on the floor is uncomfortable, place a ball under the nape of your neck to elevate your head.

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

16 MINUTE CLASS THAT IS PERFECT FOR PRE AND POST TRAVEL TO GET YOU FEELING GREAT ALL OVER.

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...

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

10 MINUTE CLASS FOCUSING ON BUILDING STRENGTH IN THE UPPER BODY IN A SHORT AMOUNT OF TIME.

PROPS NEEDED : BALL, DUMBBELLS (LIA USING 3LBS)