BEGINNER
beginner
setting up foundation
Print off a Beginner Movement Plan + follow it.
Listen to your body.
If it says to stop: stop. But start to realise if that is a pain request from your body or a mental, “I am tired + cannot do this” frustration cue. You can do this, you may simply have difficulty at this particular moment in time: grant yourself grace for 21 days as you learn.
2. No ankle weights until you have completed the 21 days.
3. Watch the 101s, especially Breathwork + Abdominal Engagement as that is the basis for all movement.
Complimentary Beginner Month Plan
You have the choice:
Rest Day
OR
Active Recovery of the below:
10 -15 min of an easy for you Walk or Swim
IN 10 Core Rehab, which I recommend no matter what.
The goal is simply to get your body moving in different ways as mindfully often as possible, so your mind and your body start to crave moving.
You have the choice:
Rest Day
OR
Active Recovery of the below:
this video + IN 10 Core Rehab, which I recommend no matter what.
Take the day off to give your body a chance to recover, in order to acclimate your body into the process which results in coming back stronger.
BUT, you can always repeat an IN 10 Core Rehabilitation from the days before.
Take the day off to give your body a chance to recover, in order to acclimate your body into the process which results in coming back stronger.
BUT, you can always repeat an IN 10 Core Rehabilitation from the days before.
Take the day off to give your body a chance to recover, in order to acclimate your body into the process which results in coming back stronger.
BUT, you can always repeat an IN 10 Core Rehabilitation from the week before.
You have the choice:
Rest Day
OR
10-15 min of an easy + enjoyable dance party. Put on your favorite fast tempo tunes (120bpm+). Have fun moving for you!
Workouts are becoming more intense, so really take this day to recover, but if you want to move repeat IN 10 Core Rehabilitation from this week. That kind of mind/body work is ALWAYS a good idea.
You have the choice:
Rest Day
OR
Active Recovery of the below:
15 - 20 min of an easy for you Hike - get on terrain that is not pavement if you can as your body will have to adjust to find it’s balance with roots, etc - great for core strength + spinal stability. Plus, variety is wonderful for the brain and the body.
Any IN 10 Core Rehabilitation from the week before, which I recommend no matter what.
You have the choice:
Rest Day
OR
Active Recovery of the below:
15-20 min of Playing on a Park Jungle Gym or Play Tag with your friend, child or creature. No one cares, so HAVE FUN exploring your range of motion with your body : )
IN 10 Core Rehab, which I recommend no matter what.
Well done, YOU. Congrats!
You have built up strength, endurance and Range of Motion. Now you have a wonderful basis, so make your own plan using the Beginner videos.
101s
A must for all humans.
First comes the breath. Then alignment. Then movement.
The foundation of all movement begins with the breath.
PRE 2 3
POST 1 2 3
Must learn for all Pre + Post.
Basic Breath + Levels 1-5: focusing on proper alignment of the pelvis along with full engagement of the lower trans abs.
diastasis recti safe
Equipment:
yoga mat
LG stability ball
wall/immovable couch
SAFE FOR ALL PRENATAL + POST PARTUM
Alignment + Biomechanics.
Bird Dog + Dead Bug: trans ab Engagement.
*Great for anyone with back pain.
EQUIPMENT:
lg stability ball - Pre 3rd trimester
diastasis recti safe
MODIFICATIONS GIVEN FOR 1ST, 2ND TRIMESTERS + POST PARTUM.
diastasis recti safe
FOR POST PARTUM ONLY
An additional 101 with even more information on alignment + abdominal engagement of front planks.
Valuable information for all humxns.
Specific modifications given for post partum individuals and those with weak transverse abdominals and/or back pain.
Specific information on alignment, femur head placement + abdominal engagement of squats.
Valuable information for all humxns.
This alignment adjustment changed my strength and my body composition within 2 weeks. WILD.
Great for every human.
All PRE + POST: if you’ve never done a headstand in your life, now is not the time to incorporate on your own.
Alignment for office work to avoid injury from mal-alignment.
diastasis recti safe
SAFE FOR ALL PRENATAL + POSTPARTUM
Alignment + Biomechanics.
Plié breakdown with attention to the feet and to the pelvis.
diastasis recti safe
Equipment:
barre/chair
SAFE FOR ALL PRENATAL + POST PARTUM
Alignment + Biomechanics.
Tendu + Battement: pelvis/feet/leg placement with trans ab + hamstring engagement.
diastasis recti safe
Equipment:
barre/chair
IN 10
Stretching series with a barre.
DR safe
Equipment:
barre or chair or bed or countertop
opt cloth/towel
Stretching series for the lower body.
Equipment:
2 yoga blocks
pillow or sm pilates stability ball
Flowing healing sequence for anyone who has undergone trauma: miscarriage, abortion, sexual assault, physical assault and/or emotional abuse.
Reconnect + Honour yourself.
DR safe
Equipment:
yoga belt/scarf/theraband
2 yoga blocks
pillow
Great for alleviating upper back pain.
Anyone who spends much of the day on a computer or mobile phone should make 10min for this sequence.
Equipment:
yoga belt or scarf
yoga block
pillow
Flowing stretching sequence of movements including asanas.
Equipment:
yoga block
pillow
Flowing stretching sequence of movements including asanas.
Equipment:
yoga block
Gentle stretching + asana series for the hips. Created to release emotional stress/deep hurts as well as physical tension.
Fantastic for runners and spinners.
DR safe
Equipment:
opt 2 yoga blocks
opt bolster or LG pillows
Gentle stretching + asana series for the glutes, IT band + Psoas.
DR safe
Equipment:
2 yoga blocks
Gentle stretching + asana series for the psoas.
DR safe
Equipment:
just your bod
Gentle stretching + asana series for the total body.
DR safe
Equipment:
just your bod
Stretch + asana series focusing on the glute maximus, medial + minimus. This is a must for anyone who does barre, runs or cycles.
DR safe
Equipment:
sm pilates stability ball or sm pillow or yoga block
Flowing stretching series with asanas.
DR safe
Equipment:
sm pilates stability ball
opt 2 yoga blocks
Stretching + Asana series created with Post 1st in mind. But absolutely wonderful for all bodies including Pre 2 3.
DR safe
Equipment:
opt yoga blocks
Stretching series with a barre.
DR safe
Equipment:
barre or chair or bed or countertop
Stretching sequence including asanas for the total body.
diastasis recti
Equipment:
just your bod
opt yoga block
opt yoga belt
Flowing asana series to activate the parasympathetic nervous system to allow for a wonderful sleep.
Womxn: All phases
Equipment:
bolster + blanket
yoga block
Flowing asana sequence to wake up the entire body first thing of the day.
Womxn: All phases
Equipment:
just your bod ; )
Stretching + Asanas sequence to release tension in the shoulders, chest, upper back + heart chakra.
Womxn: All phases
Equipment:
bamboo or dowel or broom
trestle or high chair/railing or broom
padded stool or chair
Flowing Asana + Stretch Series for the Glutes.
Womxn: All phases
Birther: 2nd, 3rd Pre + All Post
Equipment:
just your bod ; )
Flowing asana series to relieve pain + give stress relief.
Womxn: All Phases - Menstrual: child’s pose during inversion
Equipment:
strap or belt or theraband
2 yoga blocks
*20+ weeks Pre: 2 bolsters or pillows
Stretching sequence to lengthen Hamstring Group.
Great for spinners, runners and honestly every human ; )
Equipment:
belt/strap/theraband
yoga block
Stretching series to encourage length in Psoas + HG to attain 3 splits. With time ; ).
Equipment:
just your bod
Focused stretch series for the glutes.
Womxn: All phases.
Equipment:
tube
miniband
sturdy surface to pull on
shot pre-pregnancy ; )
Massage for the feet.
Equipment:
punktur ball or tennis ball
opt golf ball
Recovery massage series for the back.
Equipment:
2 punktur balls/tennis balls
or foam roller
opt stool with wall
Truncated sequence focused on releasing full body tension by massaging the feet.
Equipment:
punkter balls or tennis balls or golf balls
Focused ball massage sequence: glutes, hamstring group, IT band, gastrocemius, soleus, foot, erector spinae, rhomboids, SCM.
Equipment:
2 punktur balls
or 2 massage balls or 2 tennis balls
Rolling out sequences focusing on lower body:
Glutes, Piriformis, IT Band, Hamstring Group, Quads + Psoas.
Recommended at least 1/month if sedentary and at least 1/week if active. Can always do more ; ).
Equipment:
foam roller
or punktur balls or massage balls or tennis balls
Breathe. Alignment. Movement. That’s the order. Start your foundation here with your breath placement.
DR safe
Equipment
yoga block
sm pilates stability ball
Breathe. Alignment. Movement. That’s the order.
Start your foundation here with your breath placement.
DR safe
Equipment
yoga block(s)
Gentle Hip Mobility series for pain-free ROM as you age.
DR safe
Equipment:
just your bod
Gentle Rotator Cuff Mobility series for pain-free ROM as you age.
Also, great for trapezius or upper back/shoulder tension.
DR safe
Equipment:
opt lg stability ball
Flowing total body series of ballet, contemporary + asanas.
PRE 2
POST 3
DR safe
Equipment:
2 yoga blocks
Flowing total body series of ballet, contemporary + asanas.
PRE 2 3
POST 2 3
DR safe
Equipment:
2 yoga blocks
Flowing musically driven stretching series for the entire body.
Pre 2 + Post 2 3
DR safe
Equipment:
just your bod
opt yoga blocks
No Diastasis Recti ONLY.
Mini Classique. Flowing sequences for rejuvenation + restoration.
PRE 2
POST 3
Equipment:
just your bod
closer to 20 minutes in length - sorry, not sorry ; )
A must watch for EVERYONE.
First comes the breath. Then Alignment. Then Movement.
But the foundation of body physical health is the breath.
Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean + diastasis recti + PP MUST.
Great for anyone desiring to take the work deeper.
diastasis recti safe
Equipment:
2 yoga blocks
Rehabitation abdominal series which is still relevant and useful for all bodies, especially those with back pain or weaker abdominal strength.
DR safe
Equipment:
just your bod
Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean, diastasis recti, hysterectomy, abdominal surgery + PP MUST.
Great for anyone desiring to take the work deeper.
diastasis recti safe - watch 101 Breathwork + Abdominal Engagement first.
Equipment:
yoga mat
wall
Core Rehabilitation series for the transverse abdominals.
Created specifically for Post 1st trimester abdominal healing + re-activation. That said, I put this video here as it is awesome deep body work for every human.
DR safe
Equipment:
small rolled towel
sm pilates stability ball
Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean + diastasis recti MUST.
Great for anyone desiring to take the work deeper.
diastasis recti safe
Equipment:
just your bod
Core rehabilitation series focusing on transverse abdominal function/engagement.
Created for PP 1 but wonderful for every human, especially those with postural issues or lower back pain.
DR safe
Equipment:
just your bod
Tranverse Abdominal series for anyone with back pain, reconnecting with the trans abs.
Watch 101 SAHRMANN prior to doing.
diastasis recti safe
Equipment:
just your bod
Core rehabilitation series created for Pre 3rd + PP1 to connect with the transverse abdominals.
Wonderful for all bodies, at any time, no matter the fertility journey, in order to aid a neutral skeleton in space.
DR safe
Equipment:
yoga black
opt sm pilates stability ball
barre or chair
stool
Core rehabilitation series created for Pre 3rd to connect with the transverse abdominals.
Wonderful for all bodies, at any time, no matter the fertility journey, in order to aid a neutral skeleton in space.
DR safe
Equipment:
barre or chair
Continuing rehabilitation for the abdominals, specifically for PRE 2nd + POST 2nd .
Wonderful work to do for anyone wanting to reconnect with their transverse abdominals who is not pregnant.
Not recommended Post 1st or Pre 3rd.
DR safe
Equipment:
barre/chair
Core rehabilitation series created for Pre 2nd + 3rd to connect with the transverse abdominals.
Wonderful for all bodies, at any time, no matter the fertility journey, in order to aid a neutral skeleton in space.
DR safe
Equipment:
barre or chair
Continuing rehabilitation for the abdominals, specifically for PP 2nd + 3rd. Wonderful work to do for anyone not pregnant wanting to reconnect with their abdominals.
DR safe
Equipment:
sm pilates stability ball
Deep transverse abdominal rehabilitation.
Created for PP 1 but great for all PP and non-birthing humxns.
DR safe.
Equipment:
just your bod
Continuing rehabilitation for the abdominals, specifically for PP 2nd + 3rd.
Wonderful work to do for anyone not pregnant wanting to reconnect with their abdominals - NOT RECOMMENDED FOR POST 1ST.
Equipment:
sm pilates stability ball
Flowing barre series focused on the core: Trans Abs, Internal + External Obliques, Multifidis + Erector Spinae.
diastasis recti safe
Equipment:
yoga block
barre or chair or broom
Focused abdominal sequence.
diastasis recti safe
Equipment:
stool or chair
opt mini pilates stability ball
UPPER BODY
Upper body series that can be done with or without equipment.
DR safe
Equipment:
sm pilates stability ball
light - medium tension miniband
Gentle flowing targetted series for: bis, delts, teres, lats + tris.
diastasis recti safe
Equipment:
just your bod
Targetted arm series to the beat: bis, delts, tris, erector spinae + lil’ lat work.
DR safe
Equipment:
1-3lb weights
or
1-3lb ankleweights as weights
Gentle flowing targetted series for: bis, delts, teres, lats + tris.
Great for anyone to regain/maintain mobility.
diastasis recti safe
Equipment:
just your bod
Targetted arm series to the beat: bis, delts, tris, erector spinae + lil’ lat work.
DR safe
Equipment:
1-3lb weights
or
1-3lb ankleweights as weights
Gentle flowing targetted series for: bis, delts, teres, lats + tris.
diastasis recti safe
Equipment:
just your bod
Flowing musical sequence of weighted arms: biceps, deltoids + triceps.
Equipment:
1lb weights
2lb weights
3lb weights
opt wrist weights
Barre arms series targeting: biceps, deltoids, lats, teres, rhomboids + triceps.
Equipment:
1-5lb weights
Targeted flowing sequence for the arms (mainly): biceps, deltoids, major + minor rhomboids + triceps.
Equipment:
miniband
or theraband or tube
opt wrist weights
opt lt or heavy weights
Focused weightless arm sequence: biceps, deltoids + triceps
Equipment:
just your bod ; )
Focused series: biceps, triceps, trans abs, int + ext obliques.
Equipment:
miniband
1-5lb weights
stool or chair or bench
Barre arms series targeting: biceps, deltoids, lats, pectorals, rhomboids + triceps.
Equipment:
1-5lb weights
Targeted sequence for arms: biceps, deltoids + triceps.
Equipment:
sm pilates stability ball
1-5lb weights
Focused Arms workout with miniband: Bis, Tris + Delts.
Equipment:
miniband
Quick + Focused sequence for the biceps, delts + triceps just using a theraband.
Equipment:
theraband
Arm Work with a Classical Ballet flavour. *Closer to 20min.
Equipment:
just bod
LOWER BODY
Flowing lower body series.
DR safe if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
opt .5-1lb ankle weights
opt knee pad
Flowing lower body series.
DR safe if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
opt .5-1lb ankle weights
opt knee pad
Flowing lower body series.
Intermediate, so when in doubt watch first, then do it.
DR safe if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
opt knee pad
Targetted barre sequence for the legs, glutes, TAs + OBs.
DR safe
Equipment:
barre/chair/broom
Flowing sequence for glutes, thighs, legs + abdominals.
DR safe
Equipment:
opt knee pad
Flowing barre series for the lower body created for Pre 3 + PP 1, but wonderfully for anyone wanting to ensure proper femur head placement.
Focusing on strengthening the muscles that support a neutral femur head position along with a neutral pelvis alignment.
DR safe
Equipment:
miniband - med - high tension
barre/chair
opt ankleweights
Barre legs sequence that is Intermediate to Advanced.
DR safe as long as you do not dome your lower abdominals in your pelvis - engage Trans properly.
Watch 101 on Transverse Engagement.
Equipment:
Barre/2 chairs/Countertop
Lower body sequence to activate the legs + the abdominals.
Have fun!
Can be DR safe if you know when your own body domes or not.
This is challenging work for the abdominals, so do not attempt if you have DR + have no idea what doming is.
Equipment:
just your bod
Flowing series for the lower body + the abdominals.
Equipment:
just your bod
Targetted barre sequence for the legs + glutes.
diastasis recti safe
Equipment:
barre/chair/broom
Flowing Barre sequence focused on the Adductors + Abductors.
Equipment:
just your bod
Flowing Legs series at the barre created for Post 1, but safe + useful for all barre practitioners, especially Beginners.
DR safe
Equipment:
barre
Created for Post 1st birthers, but is helpful for all Post Partum, Prenatal + movers in general.
DR safe
Equipment:
sm pilates stability ball
barre/chair
Targetted barre sequence for the legs + glutes.
diastasis recti safe
Equipment:
barre/chair/broom
Targetted lower body series focusing on the glutes (max, medial + min), hg, abductors, trans abs + obs
diastasis recti safe
Equipment:
miniband
sm pilates stability ball
opt (double) ankleweights
Flowing Barre sequence focused on the Adductors + Abductors.
Equipment:
2 minibands
barre or chair or broom
opt double ankle weights
Focused floor series: Gluteus Maximus, Medial Glute, Gluteus Minimus, Piriformis, Trans Abs, Psoas + HG.
Equipment:
tube
opt double ankle weights
Flowing barre sequence targeting the glutes: Maximus, Medial, Minimus + Piriformis.
Equipment:
sm pilates stability ball
barre or chair or broom
opt double ankle weights
Targeted flowing barre series: Adductors, Abductors, HG, Sartorius, Quads, 3 Glutes, Trans Abs, Int + Ext Obliques + Psoas.
Equipment:
barre or chair or broom
opt ankle weights
Targeted sequence: Adductors, Abductors, Trans Abs, Glutes + HG.
Equipment:
miniband
opt double ankle weights
Targeted series: Glute Max, Glute Min, Medial Glute, Trans Abs, Int + External Obliques, Spinae Erectors + Multifidis.
Equipment:
opt double ankle weights
Focused sequence: Quadriceps, Trans Abs, Int + Ext Obliques.
Equipment:
gliders
stool or chair
Focused series for the Hamstring Group, Trans ABs, Obliques + Rectus Abs.
Equipment:
theraband
sm pilates stability ball
Lower Body sequence using Magic Circle: HG, Glutes, Adductors, Gastrocemius + Trans Abs.
Equipment:
stool or chair or wall
yoga block or pillow
magic circle or sm pilates stability ball
TOTAL BODY
Total Body sequence.
Equipment:
.5 - 5 lb weights
opt .5 - 1.5 lb ankle weights
Total Body barre sequence.
Equipment:
barre or chair
opt .5 - 1.5 lb ankle weights
Total Body barre sequence..
Equipment:
sm pilates stability ball
barre or chair
Flowing Total Body Sequence
DR safe if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Total Body Flowing sequence.
DR safe - if you know how to manage abdominal pressure. Watch 101 on Breathwork and Abdominal Engagement.
Equipment:
miniband
Flowing Barre sequence.
DR safe
Equipment:
1-5lb weights
barre/chair
opt ankleweights
Targeted series: 3 Glutes + 3 Abdominals.
DR safe - must follow verbal directions.
Equipment:
opt double ankle weights
opt knee pad
Flowing Barre series for the entire body.
DR safe
Equipment:
barre/chair
Jam packed barre sequences for the total body.
diastasis recti safe
Equipment:
1-5lb weights
barre/chair/broom
opt quadriped weights
Flowing jam packed Total Body Barre.
Equipment:
1-5lb weights
barre or chair or broom
opt ankle + wrist weights
Low impact flowing barre sequence for the entire body.
Equipment:
1-5lb weights
barre or chair or broom
opt ankle weights
Targeted series: Biceps, Triceps, Pectorals, 3 Glutes, Trans Abs, Int + Ext Obliques, Multifidis + Spinae Erector.
Womxn: Luteal, Follicular + early Ovulation phases.
Birther: 2nd, 3rd Pre + 2n3, 3rd Post
Equipment:
3 yoga blocks or big heavy books
1-5lb weights
opt heavy weights
opt ankle/wrist weights
Jam packed Barre sequence for the total body.
Equipment:
sm pilates stability ball
Focused Pilates sequence for the Total Body with a Magic Circle.
Equipment:
magic circle
or stability ball
Total Body BARRE sequence for the office - for in between meetings ; )
Equipment:
desk or table or countertop
Targeted Barre with Weights: total body.
Equipment:
1-5lb weights
barre or chair or broom
opt ankleweights
Focused upper + lower body workout: glutes, pectorals, biceps + triceps.
Equipment:
miniband
stool
1-5lb weights
Targetted sequence for Rhomboids, Biceps + Legs.
Equipment:
1-5lb weights
opt ankleweights
IN 30
Lower Body focus, Barre +Pilates.
Equipment:
yoga block
miniband
sm pilates stability ball
barre or chair or broom
opt ankle weights
Lower Body focus, Barre +Pilates.
Equipment:
theraband
barre or chair or broom
opt ankleweights
Lower Body focus, Barre +Pilates.
Equipment:
yoga block
miniband
sm pilates stability ball
barre or chair or broom
opt ankle weights
Lower Body focus, Barre +Pilates.
Equipment:
yoga block
barre or chair or broom
opt ankleweights
Lower Body focus, Barre +Pilates.
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
barre or chair or broom
opt ankleweights
Lower Body focus, Barre +Pilates.
DR safe - as long as you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement
Equipment:
sm pilates stability ball
barre or chair or broom
opt ankleweights
Lower Body focus, Barre +Pilates.
Equipment:
yoga block
barre or chair or broom
opt ankleweights
Lower Body focus, Barre +Pilates.
Equipment:
sm pilates stability ball
barre or chair or broom
opt ankleweights
Lower Body focus, Barre +Pilates.
Equipment:
sm pilates stability ball
barre or chair or broom
opt ankleweights
CUT FROM 60MIN CLASS.
Lower Body focus, Barre +Pilates.
Equipment:
sm pilates stability ball
miniband
barre or chair or broom
opt ankleweights
CUT FROM 60MIN CLASS.
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase
Equipment:
miniband
tube
sm pilate stablility ball
barre or chair or broom
opt ankleweights
CUT FROM 60MIN CLASS.
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase
Equipment:
theraband
sm pilates stability ball
barre or chair or broom
opt ankle weights
CUT FROM 60MIN CLASS.
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase
Equipment:
sm pilates stability ball
miniband
barre or chair or broom
opt ankleweights
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase.
Equipment:
theraband
yoga block
gliders
barre or chair or broom
stool if chair not used
opt ankleweights
Lower Body focus, titch o' Barre + Pilates.
Womxn: Luteal phase
Equipment:
sm pilates stability ball
barre or chair or broom
opt ankleweights
CUT FROM 60MIN CLASS.
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase
Equipment:
sm pilates stability ball
theraband
barre or chair or broom
opt ankle weights
CUT FROM 60MIN CLASS.
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase
Equipment:
miniband
gliders
barre or chair or broom
opt ankleweights
CUT FROM 60MIN CLASS.
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase
Equipment:
2 yoga blocks
miniband
tube
barre or chair or broom
opt ankle weights
CUT FROM 60MIN CLASS.
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase.
Equipment:
sm pilates stability ball
glider
barre or chair or broom
opt ankleweights
CUT FROM 60MIN CLASS.
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase.
Equipment:
miniband
tube
sm pilates stability ball
stool
barre or chair or broom
opt ankleweights
CUT FROM 60MIN CLASS.
Dance Cardio + Total Body Sculpt.
Womxn: Follicular phase.
Equipment:
1lb ankle weights
*also used as weights
folded yoga mat
WATCH IN 30 BEAT SUNDAY SKOOL PT 1 AS CHOREO CONTINUES
CUT FROM 60MIN CLASS.
Dance Cardio + Total Body Sculpt.
Sunday Skool PT 2
Womxn: Follicular phase.
Equipment:
opt ankle weights
glider
folded yoga mat
Dance Cardio + Total Body Sculpt.
Sunday Skool PT 1
Womxn: Follicular phase.
Equipment:
1 ankle weights
*used also as hand weights
folded yoga mat
Dance Cardio + Sculpt. Homage to Les Mills dance program directors.
Womxn: Follicular phase
Equipment:
1lb ankleweights
*also used as weights
yoga mat
CUT FROM 60MIN CLASS.
Dance Cardio + Total Body Sculpt.
Womxn: Follicular phase.
Equipment:
1-5lb weights
folded yoga mat
CUT FROM 60MIN CLASS.
Dance Cardio + Total Body Sculpt.
Womxn: Follicular phase.
Equipment:
1-5lb weights
glider
folded yoga mat
shot early pregnancy ; )
Dance Cardio + Total Body Sculpt.
Womxn: Follicular phase.
Equipment:
1-5lb weights
gliders
Total Body Dance Sculpt + Pilates.
Womxn: Luteal + Follicular phases
Equipment:
theraband
1lb ankleweights as weights
yoga mat
Total Body Sculpt + Pilates.
Womxn: Luteal + Follicular phases
Equipment:
1lb ankleweights
yoga mat
Dance Cardio + Total Body Sculpt.
Womxn: Follicular phase.
Equipment:
1-5lb weights
folded yoga mat
shot pre-pregnancy ; )
Flowing total body sequences of Ballet, Contemporary + Asanas.
DR safe
Equipment:
2 yoga blocks
2 bolsters
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
yoga block
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
3 yoga blocks or cushions
20+ weeks: 2 bolsters or pillows
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
Strap/belt/theraband
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
strap or belt or theraband
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
Equipment:
2 yoga blocks
strap or belt or theraband
20+ weeks: 2 bolsters or pillows
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
just your bod ; )
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
just your bod ; )
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
just your bod ; )
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
opt yoga blocks
shot early pregnancy ; )
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
yoga block
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
strap/belt/theraband
*20+ Pre: 2 bolsters or pillows
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
strap or belt or theraband
opt yoga block
opt chair for support
CUT OF 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
strap or belt or theraband
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe - watch 101 Breathwork + Abdominal Engagment first.
Equipment:
1-3lb weight
theraband
sm pilates stability ball
yoga block(s)
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-3lb weight
miniband
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe - watch 101 Breathwork + Abdominal Engagment first.
Equipment:
1-3lb weight
theraband
sm pilates stability ball
yoga block(s)
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe - watch 101 Breathwork + Abdominal Engagment first.
Equipment:
1-3lb weight
minibands
yoga block(s)
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
minibands
glider
yoga block(s)
stool
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
miniband
barre/chair
opt knee pad/folded towel
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
2 minibands
yoga block(s)
stool
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
minibands
glider
yoga block(s)
stool
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
miniband
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
miniband
sm pilates stability ball
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
2 minibands
yoga block(s)
stool
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
2 minibands
yoga block(s)
stool
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
miniband
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
theraband
sm pilates stability ball
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-5lb weight
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
miniband
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-5lb weight
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-5lb weight
glider
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-5lb weight
miniband
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun accessing your full ROM
DR safe
Equipment:
1-5lb weight
sm pilates stability ball
opt knee pad/folded towel
barre/chair