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

Props needed:
Ball (Weighted or Essential)

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

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)

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)

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)

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

PROPS NEEDED : 5LB DUMBBELLS

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

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)

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

PROPS NEEDED : HEAVY RESISTANCE BAND

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

PROPS NEEDED : BALL, WEIGHT (OPTIONAL)

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

16 MIN OF STANDING LEG EXERCISES TO STRENGTHEN EVERY MUSCLE OF THE LOWER BODY & MOBILIZE THE HIPS.

NO PROPS NEEDED.

A 20 MINUTE STANDING SERIES THAT CAN BE DONE WITH WEIGHTS OR NO PROPS. GREAT TO RESET DURING TRAVEL.

Prenatal modification:
Skip the side bend stretch during the standing portion.

PROPS NEEDED: HAND WEIGHTS (OPTIONAL)

A 20 MINUTE STANDING SERIES WITH WEIGHTS FOCUSING ON STRENGTHENING THE ARMS, BACK AND SHOULDERS.

PROPS NEEDED : 2 HAND WEIGHTS (TOTAL 3 LBS) OR ANY HANDHELD WEIGHT UP TO 5 LBS

15 MINUTES OF DYNAMIC AND STATIC STRETCHING EXERCISES USING THE BALL FOR SUPPORT AND MOBILITY.

PROPS NEEDED : BALL

A PRENATAL FRIENDLY FULL-BODY SERIES WITHOUT THE USE OF A PROP. GREAT FOR BEGINNERS & DEEP CORE TOO.

NO PROPS NEEDED.

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

PROPS NEEDED : HAND WEIGHTS (OPTIONAL)

20 MINUTE SERIES FOCUSING ON POSTURE IMPROVEMENT WITH CHEST OPENERS AND DEEP CORE ACTIVATION.

Prenatal modification:
Listen to your body first and move within the range of motion that feels good and supportive to your body.

PROPS NEEDED : BALL

30 MINUTES OF KNEELING EXERCISES USING HAND WEIGHTS TO STRENGTHEN THE ARMS, BACK & CORE MUSCLES. THIS SERIES CAN BE DONE ON A CHAIR IF YOUR KNEES ARE SENSITIVE TO WEIGHT BEARING EXERCISES. THE SAME RULES APPLY.

PROPS NEEDED : 2 HAND WEIGHTS (1.5 LBS EACH)