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

Props needed:
Ball (Weighted or Essential)

Cardio, no rebounding, but all the circulation built to sweep energy through your body like wind.

No Props needed.

A quick upper body session to tack onto any class or squeeze in when you’re short on time.

Props needed:
2x Dumbbell Weights

Build arm, back and postural strength from a strong, supportive deep core.

Props needed:
2x Dumbbells of your choice

Strengthen your outer hips, thighs, and glutes with side-lying stability and control.

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

Build upper body and back strength — standing, breath-led, with posture support throughout.

Props needed:
2x Light Dumbbells (5 lbs or less)

Strengthen and define your arms while opening the chest and improving posture.

Props needed:
2x Dumbbells (Of your choice)

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