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VIDEOS
New Drops.
Fridays.
PRENATAL + POST PARTUM
ALl Prenatal + Post Partum videos have their own page.
click on the title directly above.
101
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.
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.
Watch before IN 10 CORE ADVANCED videos.
DO NOT ATTEMPT IF OSTEOPOROSIS, OSTEOPENIA, NECK PROBLEMS, DIASTASIS RECTI OR PREGNANT
Watch before IN 10 CORE ADVANCED videos.
DO NOT ATTEMPT IF OSTEOPOROSIS, OSTEOPENIA, NECK PROBLEMS, DIASTASIS RECTI OR PREGNANT
IN 10
MENSTRUAL DAYS 1-7
FOLLICULAR 7-13
OVULATION 14-17
LUTEAL 18-28
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 ; )
Flowing quick sequence for the office to ease tension and imbalance caused from too much desk work.
Womxn: All phases.
Equipment:
desk
chair
Flowing healing sequence for anyone who has undergone trauma: miscarriage, abortion and sexual assault.
Reconnect + Honour yourself.
diastasis recti safe
Equipment:
just your bod
Flowing Sequence for the entire body.
*Honestly, great for any human at any time. Good choice for a tapering or a 'rest day'.
Equipment:
yoga block
bolster or pillows - Pre 3rd
Flowing sequence to wake up a foggy brain. Awesome for part way through a work day.
Watch 101 Headstands prior to doing.
Womxn: Follicular, Luteal + Ovulation phases.
Equipment:
yoga mat
wall or sturdy cabinet/fridge
*Closer to 15min - sorry, not sorry ; ).
Flowing series of stretches + asanas to aid better sleep.
Equipment:
yoga block
boulder or 2 big pillows
yoga belt
Flowing Abdominal Series.
DR Safe: if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
.5 - 5 lb weight
Flowing abdominal series.
DR safe if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
.5 - 5 lb weights
Flowing Abdominal Sequence.
Equipment:
1lb rolled ankle weights
small pilates stability ball
Flowing Abdominal Series.
DR Safe: if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
just your bod
Flowing abdominal series.
DR safe if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-3 lb weight
Flowing abdominal series.
DR safe if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-3lb weight
Flowing Abdominal series.
Can be DR safe, but only if you know how to manage abdominal pressure. Watch 101 Breathwork + Abdominal Engagement first. If unsure, do not attempt.
Equipment:
theraband
yoga block
Flowing Abdominal series.
Can be DR safe, but only if you know how to manage abdominal pressure. Watch 101 Breathwork + Abdominal Engagement first. If unsure, do not attempt.
Equipment:
miniband
sm pilates stability ball
Flowing abdominal series with hand weights
DR safe - follow verbal directions; watch 101 Breathwork + Abdominal Engagement.
Equipment:
rolled ankleweights as pilates balls
Flowing abdominal series.
DR safe - follow verbal directions.
Equipment:
just your bod
Tranverse Abdominal series for anyone with back pain, reconnecting with the trans abs, 2nd + 3rd Pre + All Post Partum.
Watch 101 SAHRMANN prior to doing.
Womxn: All phases
Equipment:
opt LG stability ball
Focused core sequence: Trans, Int + Ext Obliques + Rectus Abs.
Womxn: All phases
Equipment:
1-5lb weights
Flowing barre series focused on the core: Trans Abs, Internal + External Obliques, Multifidis + Erector Spinae.
Womxn: All phases.
Equipment:
yoga block
barre or chair or broom
opt ankle weights
Targeted sequence: Trans Abs, Multifidis, Spinae Erector, Psoas, Internal + External Obliques.
Womxn: All phases
Equipment:
3 yoga blocks
Sequence all about the ISS - Trans Abs, Multifidis, Int Obliques, Ext Obliques, Intercostals, Erector Spinae + Rectus Abs.
Womxn: All phases
Birther: 2nd Pre + 3rd Post *listen to body*
Equipment:
just your bod ; )
Targetted CORE sequence: Trans Abs, Entire Torso Posterior Chain.
Womxn: All phases.
Equipment:
stool or chair
sm pilates stability ball
Focused Pilates sequence for the Total Body with a Magic Circle.
In CORE as this definitely engages the trans abs deeply.
Womxn: All phases
Equipment:
magic circle
or stability ball
Focused abdominal sequence to aid those with back pain from mal-engagement.
Womxn: All phases
Equipment:
sm pilates stability ball
Targeted standing series of advanced abdominal work + back extensors: trans, internal obliques, external obliques, erector spinae + multifidus.
To make easier: use a chair or countertop for stability
Equipment:
just your bod
+ your smile :)
Abdominal sequence: Trans Abs, Obliques + Rectus Abs.
Womxn: All phases
Equipment:
LG stability ball
or gliders w/ sm pilates stability ball
Focused abdominal sequence.
Equipment:
stool or chair
opt mini pilates stability ball
Flowing musical sequence of weightless arms: biceps, deltoids + triceps.
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
Slow heavy resistance work for the pectorals (major + minor), rhomboids + lats.
DR safe
Equipment:
5-MAX LB pair dumbbells
Heavy Weight series for the biceps and deltoids.
DR safe
Equipment:
5lb - MAX dumbbell
HIIT Cardio + Upper Body Circuit.
DR safe
Equipment:
5-80lb dumbbells
1-15lb dumbbell (triceps)
miniband
Targetted quick weight circuit for the bis + delts.
DR safe
Equipment:
1-5lb weights
5-80lb dumbbell
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
Focused quick series for the arms, which can also be done without a prop.
diastasis recti safe
Equipment:
sm pilates stability ball
Gentle flowing targetted series for: bis, delts, teres, lats + tris.
Menstruation
diastasis recti safe
Equipment:
just your bod
Flowing musical sequence of weighted arms: biceps, deltoids + triceps.
Womxn: All phases
Equipment:
1lb weights
2lb weights
3lb weights
opt wrist weights
Barre arms series targeting: biceps, deltoids, lats, teres, rhomboids + triceps.
Womxn: Luteal, Follicular + early Ovulation phases
Equipment:
1-5lb weights
Targeted flowing sequence for the arms (mainly): biceps, deltoids, major + minor rhomboids + triceps.
Womxn: All phases
Equipment:
miniband
or theraband or tube
opt wrist weights
opt lt or heavy weights
Targeted circuit for thoracic 360o: Major + Minor Pecs, Lats, Major + Minor Teres, Rhomboids + Traps.
Womxn: Luteal phase
Equipment:
theraband
1-5lb weights
5-50lb dumbbells
stool or chair
Focused weightless arm sequence: biceps, deltoids + triceps
Woxmn: All phases
Equipment:
just your bod ; )
Focused series: biceps, triceps, trans abs, int + ext obliques.
Womxn: Luteal + early Ovulation phases.
Equipment:
miniband
1-5lb weights
stool or chair or bench
Targeted sculpting series for 360o Torso work: Major + Minor pecs, Major + Minor Rhomboids, Trapezius, Lats, Erector Spinae, Trans Abs + Multifidus.
Womxn: Luteal, Follicular + Ovulation phases
Equipment:
theraband
1-5lb weights
*CHISEL: 1-5lb weights + 5-50lb dumbbells
Barre arms series targeting: biceps, deltoids, lats, pectorals, rhomboids + triceps.
Womxn: Luteal, Follicular + early Ovulation phases
Equipment:
1-5lb weights
Targetted weight resistance work for the upper body.
Womxn: Luteal phase
Equipment:
stool
miniband
theraband
5-50lb dumbbells
Focused Dance Arms. Fun + Fast.
Womxn: All phases.
Equipment:
1lb ankleweights as weights
Focused arms workout: biceps, deltoids + triceps.
Womxn: Luteal phase.
Equipment:
1-5lb weights
5-50lb dumbbell
Targeted sequence for arms: biceps, deltoids + triceps.
Womxn: Luteal, Follicular + Ovulation phases.
Equipment:
sm pilates stability ball
1-5lb weights
Target weight resistance series for Pectorals, Rhomboids + Teres.
Womxn: Luteal phase
Equipment:
5-50lb dumbbells
tube
stool or chair
Targetted weight resistance series: latissimus dorsi + abdominals.
Womxn: Luteal phase
Equipment:
5-50ln dumbbells
stool or chair
Focused Arms workout with miniband: Bis, Tris + Delts.
Womxn: All phases.
Equipment:
miniband
Targeted workout for Pecs, Rhomboids + Lats.
Womxn: Luteal phase
Equipment:
1-5lb weights
10-50lb dumbbell
Quick + Focused sequence for the biceps, delts + triceps just using a theraband.
Womxn: Luteal, late Ovulation + Menstrual phases.
Equipment:
theraband
All about fatiguing the lats + the delts.
Womxn: Luteal phase.
EQUIPMENT:
theraband
5-50lb dumbbell
Quick workout focusing on burning out biceps + triceps muscle groups.
Womxn: Luteal phase.
EQUIPMENT:
1-5lb weights
5-50lb dumbbell
LT + Heavy Weight Resistance Training for Arms.
Womxn: Luteal phase.
Equipment:
1-5lb weights
5-50lb dumbbell
Targetted barre sequence for the legs + glutes.
diastasis recti safe
Equipment:
barre/chair/broom
Juicy slow series for the adductors + abductors.
DR safe
Equipment:
just your bod
Weighted slow series for the entire lower body.
DR safe
Equipment:
5-MAX dumbbells
1lb - MAX ankleweights
Weighted slow series for the adductors + abductors.
DR safe
Equipment:
1lb - MAX ankleweights
Flowing Legs series at the barre created for Post 1, but safe + useful for all barre practitioners, especially Beginners.
DR safe
Equipment:
barre
Circuit focusing on the lower body.
DR safe
Equipment:
5-80lb dumbbells
gliders
mat
wall
Created for Post 1st birthers, but is helpful for all Post Partum, Prenatal + movers in general. If you suffer from weak hips or ankles, this type of targetted movement will help you.
DR safe
Equipment:
sm pilates stability ball
barre/chair
Circuit of resistance training + cardio focusing on the glute group.
DR safe
Equipment:
miniband
set of dumbbells 5-80lbs
stool or chair
folded mat
*wear trainers/runners
Targetted lower body series focusing on the glutes, adductors + abductors.
DR safe
Equipment:
1-5lb dumbbell
miniband
folded mat
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.
Womxn: All phases
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.
Womxn: All phases.
Equipment:
tube
opt double ankle weights
Flowing barre sequence targeting the glutes: Maximus, Medial, Minimus + Piriformis.
Womxn: All phases
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.
Womxn: Follicular + Ovulation phases.
Equipment:
barre or chair or broom
opt ankle weights
Targeted sequence: Adductors, Abductors, Trans Abs, Glutes + HG.
Womxn: All phases
Equipment:
miniband
opt double ankle weights
Targeted series: Glute Max, Glute Min, Medial Glute, Trans Abs, Int + External Obliques, Spinae Erectors + Multifidis.
Womxn: Luteal + early Ovulation phases
Birther: 2nd, 3rd Pre + 2nd, 3rd Post
Equipment:
opt double ankle weights
Focused sequence: Quadriceps, Trans Abs, Int + Ext Obliques.
Womxn: Luteal + Follicular phases
Equipment:
gliders
stool or chair
Focused series for the Hamstring Group, Trans ABs, Obliques + Rectus Abs.
Women: Luteal, Follicular + Ovulation phases.
Birther: 2nd, 3rd Pre + 2nd, 3rd Post
Equipment:
theraband
sm pilates stability ball
Lower Body sequence using Magic Circle: HG, Glutes, Adductors, Gastrocemius + Trans Abs.
Womxn: All phases
Equipment:
stool or chair or wall
yoga block or pillow
magic circle or sm pilates stability ball
Focused series all about that booty: Glute Maximus, Glute Minimus, Medial Glute + Piriformis
Womxn: Luteal, Follicular + early Ovulation phases
Equipment:
1-50lb dumbbell
opt double ankleweights
Targetted circuit focusing on : 3 Glutes, HG, Gastrocemius, Soleus, Abductors.
Womxn: Luteal phase.
Equipment:
5-50lb dumbbells
miniband
stool or chair
Targetted Glute series.
Womxn: All phases.
Equipment:
tube
miniband
sturdy surface to pull on
Focused leg + ab barre series: Quads, HG, Gastrocemius, 3 Glutes, Trans Abs + Obliques.
Womxn: Luteal + early Ovulation phases
Equipment:
tube
barre or chair or countertop
Barre work with targeted focus on the entire lower body.
Womxn: All phases.
Equipment:
barre or chair or broom
Targetted series for: glute minimus, medial glute, sartorius + piriformis.
Womxn: Luteal, Follicular + Ovulation phases.
Equipment:
just your bod
Targetted sequence for inner + outer thighs : adductors + abductors.
Womxn: Luteal, Ovulation + Menstrual phases.
Equipment:
miniband
Targeted Legs, Glutes + Obliques Sequence.
Womxn: Luteal, Ovulation + Menstrual phases
Equipment:
just bod
Quick + Focused sequence for the quads, hamstring group + all 3 glutes.
Womxn: Luteal phase.
Equipment:
miniband
chair or stool
Hip Strengthening Sequence: Piriformis, 3 Glutes, Psoas, Hamstring Group, Abductors, IT Band + Trans Abs.
Womxn: Luteal + Follicular phases.
Equipment:
miniband
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.
Womxn: Follicular + early Ovulation phases
Equipment:
1-5lb weights
barre or chair or broom
opt ankle + wrist weights
Low impact flowing barre sequence for the entire body.
Womxn: Luteal, Follicular + early Ovulation phases
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.
Womxn: Luteal + Ovulation phases.
Equipment:
sm pilates stability ball
Focused Pilates sequence for the Total Body with a Magic Circle.
Womxn: All phases
Equipment:
magic circle
or stability ball
Total Body BARRE sequence for the office - for in between meetings ; )
Womxn: Follicular + early Ovulation phases
Equipment:
desk or table or countertop
Targeted Barre with Weights: total body.
Womxn: Luteal phase.
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
Focused Total Body Circuit for the Office. Bodyweight only.
Equipment:
desk
stool or chair
Total body 'barre'-less sequence.
Womxn: All phases.
Equipment:
1-5lb weights
yoga block or big book
IN 30
MENSTRUAL DAYS 1-7
FOLLICULAR 7-13
OVULATION 14-17
LUTEAL 18-28
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.
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
CUT OF 60MIN CLASS.
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase.
Equipment:
miniband
tube
barre or chair or broom
opt ankleweights
CUT OF 60MIN CLASS.
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase.
Equipment:
miniband
yoga block or big book
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 ; )
Total Body Barre-less, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
opt knee pad
opt 1-1.5lb ankleweights
Total Body Barre-less, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
opt knee pad
opt 1-1.5lb ankleweights
Total Body Barre, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
theraband
opt knee pad
opt double ankleweights
Total Body Barre, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
opt knee pad
opt double ankleweights
Total Body Barre-less, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
theraband
opt knee pad
opt double ankleweights
Total Body Barre-less, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
2 minibands - heavy + med tensions
stool/chair
opt knee pad
opt double ankleweights
Total Body Barre, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
opt knee pad
opt double ankleweights
Total Body Barre, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
opt knee pad
opt double ankleweights
Total Body Barre, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
theraband
opt knee pad
opt double ankleweights
Total Body Barre, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
opt knee pad
opt double ankleweights
Total Body Barre, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
opt knee pad
opt double ankleweights
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
opt knee pad
opt double ankleweights
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
theraband
opt knee pad
opt double ankleweights
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
yoga block
opt knee pad
opt double ankleweights
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
sm pilates stability ball
yoga block
opt knee pad
opt double ankleweights
Total Body Barre, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
2 minibands - med + heavy tensions
opt knee pad
opt double ankleweights
Total Body Barre, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
opt knee pad
opt double ankleweights
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
yoga block
opt knee pad
opt double ankleweights
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
sm pilates stability ball
yoga block
opt knee pad
opt double ankleweights
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
yoga block
opt knee pad
opt double ankleweights
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
yoga block
opt knee pad
opt double ankleweights
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
miniband
opt knee pad
opt double ankleweights
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
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-2lb weights
3-5lb weights
gliders
barre/chair/broom
opt .5-1.5lb ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
yoga block
1-2lb weights
3-5lb weights
gliders
barre/chair/broom
opt .5-1.5lb ankleweights
opt knee pad
Total Body Barre, LIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
gliders
sm pilates stability ball
barre/chair/broom
opt 0.5-1.5lb ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
gliders
barre/chair/broom
opt .5-1.5lb ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-2lb weights
3-5lb weights
gliders
barre/chair/broom
opt .5-1.5lb ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-2lb weights
3-5lb weights
gliders
barre/chair/broom
opt .5-1.5lb ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
gliders
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
gliders
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
gliders
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
yoga block
1-2lb weights
3-5lb weights
gliders
barre/chair/broom
opt .5-1.5lb ankleweights
opt knee pad
Total Body Barre, LIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
gliders
sm pilates stability ball
barre/chair/broom
opt 0.5-1.5lb ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-2lb weights
3-5lb weights
gliders
barre/chair/broom
opt .5-1.5lb ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
gliders
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
glider
2 minibands - med + high tensions
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
glider
sm pilates stability ball
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
gliders
sm pilates stability ball
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
glider
2 minibands - med + high tensions
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
glider
sm pilates stability ball
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
gliders
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
miniband
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
gliders
sm pilates stability ball
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
gliders
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
DR safe
Equipment:
1-5lb weights
sm pilates stability ball
gliders
barre/chair/broom
opt ankleweights
opt knee pad
CUT FROM 60MIN CLASS.
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
miniband
gliders
sm pilates stability ball
quadri-ped weights
1-5lb weights
5-50lb dumbbells
barre or chair or broom
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
5-50lb dumbbell
gliders
miniband
theraband
barre or chair
CUT FROM 60MIN CLASS.
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular, Luteal phases.
Equipment:
quadri-ped weights
1-5lb weights
barre or chair
CUT FROM 60MIN CLASS.
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
5-50lB dumbbell
gliders
barre or chair
CUT FROM 60MIN CLASS.
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
5-50lb dumbbells
2 minibands - heavy + medium
gliders
barre or chair or broom
CUT FROM 60MIN CLASS.
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
5-50lb dumbbell
sm pilates stability ball
barre or chair
CUT FROM 60MIN CLASS.
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
5-50lb weight
gliders
miniband
theraband
barre or chair
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
5-50lb dumbbell
gliders
barre or chair
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
5-50lB dumbbell
gliders
barre or chair
CUT OF 60MIN CLASS.
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
5-50lb dumbbell
miniband
sm pilates stability ball
barre or chair or broom
Total body stretching sequence, including asanas + eldoa.
All phases; Tapering/Cross-training
DR safe
Equipment:
yoga block(s)
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
diastasis recti safe
Equipment:
1-5lb weights
5-50lb dumbbells
opt (double) ankleweights
Total Body Barre Circuit. Combination of Barre Work + Weight Resistance.
Equipment:
glider
1-5lbs weights
5-50lb dumbbells
theraband
barre or chair or broom
Total Body Barre Circuit. Combination of Barre Work + Weight Resistance.
Womxn: Luteal, Follicular + early Ovulation phases
Equipment:
sm pilates stability ball
1-5lbs weights
5-50lb dumbbells
theraband
barre or chair or broom
Total Body Barre Circuit.
Combination of Barre Work + Weight Resistance.
Womxn: Luteal + Follicular phases.
Equipment:
1-5lbs weights
5-50lb dumbbells
miniband
barre or chair or broom
*opt ankle + wrist weights*
Total Body Cardio HIIT.
Ladder. Listen to your body + have FUN.
Equipment:
just your bod ; )
Advanced Pilates Class for the Total Body.
Watch 101 Airplane + Magician prior to doing.
Womxn: Follicular, Luteal + early Ovulation phases
Equipment:
tube
5-50lb dumbbell
sturdy structure to anchor tube
shot pre-pregnancy ; )
BASS
luteal phase : days 18-28
Lower Body focus, Barre +Pilates.
DR Safe - if you know how to manage abdominal pressure (Watch 101 Breathwork + Abdominal Engagement)
Equipment:
theraband
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:
miniband
sm pilates stability ball
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:
theraband
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:
miniband
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:
miniband
barre or chair or broom
opt ankleweights
Lower Body focus, titch o' Barre +Pilates.
Equipment:
miniband
yoga block
barre or chair or broom
opt ankleweights
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase
Equipment:
tube
sm pilates stability ball
barre or chair or broom
opt ankleweights
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase
Equipment:
miniband
sm pilates stability ball
barre or chair or broom
opt ankleweights
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase
Equipment:
sm pilates stability ball
theraband
barre or chair or broom
opt ankle weights
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase
Equipment:
barre or chair or broom
opt ankleweights
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase.
Equipment:
2 yoga blocks
miniband
tube
barre or chair or broom
opt ankle weights
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase.
Equipment:
sm pilates stability ball
glider
1-5lb dumbbell
barre or chair or broom
opt ankleweights
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
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:
miniband
tube
barre or chair or broom
opt ankleweights
Lower Body focus, titch o' Barre +Pilates.
Womxn: Luteal phase.
Equipment:
miniband
yoga block or big book
barre or chair or broom
opt ankleweights
Lower Body focus, Barre +Pilates.
Womxn: Luteal phase.
Equipment:
tube
yoga block
barre or chair or broom
opt ankleweights
BEAT
Follicular phase : 7-13 days
Dance Cardio + Total Body Sculpt.
Womxn: Follicular phase.
Equipment:
1lb ankleweights
*also used as 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
Dance Cardio + Total Body Sculpt.
Womxn: Follicular phase.
Equipment:
1lb ankleweights
*also used as hand weights
yoga mat
Dance Cardio + Sculpt.
Womxn: Follicular phase
**Choreo from past videos: 14.12.20, Sunday Skool Pt 1 + Pt 2, 13.10.20**
Equipment:
miniband
1lb ankleweights
*also used as hand weights
yoga mat
Dance Cardio + Total Body Sculpt.
Womxn: Follicular phase.
Equipment:
theraband
1lb ankleweights
folded yoga mat
Dance Cardio + Sculpting.
Sunday Skool PT 2
**Do PT1 before PT2 - continuation of choreography**
Equipment:
1lb ankleweights
*also used as hand weights*
1 glider
yoga mat
Dance Cardio + Total Body Sculpt.
Sunday Skool PT 1
Womxn: Follicular phase.
Equipment:
1 ankleweights
*used also as handweights
folded yoga mat
Dance Cardio + Total Body Sculpt.
Womxn: Follicular phase.
Equipment:
1lb weights
yoga mat
Dance Cardio + Total Body Sculpt.
Womxn: Follicular phase.
Equipment:
1-5lb weights
folded yoga mat
Dance Cardio + Total Body Sculpt.
Womxn: Follicular phase.
Equipment:
1-5lb weights
folded yoga mat
Dance Cardio + Total Body Sculpt.
Womxn: Follicular phase.
Equipment:
1-5lb weights
yoga or padded mat
Dance Cardio + Total Body Sculpt.
Womxn: Follicular Phase.
Equipment:
1-5lb weights
glider
yoga mat
CHISEL
luteal phase : days 18-28
Total Body Barre, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
opt knee pad
opt double ankleweights
Total Body Barre, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
opt knee pad
opt double ankleweights
Total Body Barre-less, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
theraband
opt knee pad
opt double ankleweights
Total Body Barre-less, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
1 lb-MAX tricep weight
2 minibands - heavy + med tensions
stool/chair
opt knee pad
opt double ankleweights
Total Body Barre-less, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
tricep dumbbell
yoga block
opt knee pad
opt 1.5-3LB ankle weights
Total Body Barre-less, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
tricep dumbbell
yoga block
opt knee pad
opt double ankleweights
Total Body Barre-less, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
tricep dumbbell
yoga block
opt knee pad
opt double ankleweights
Total Body Barre-less, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
tricep dumbbell
yoga block
opt knee pad
opt double ankleweights
Total Body Barre-less, Heavy + LT Resistance Work + Pilates.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
5 lb-MAX dumbbell pair
tricep dumbbell
miniband
yoga block
opt knee pad
opt double ankleweights
Total Body Barre-less, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
5 lb-MAX dumbbell pair
tricep dumbbell
miniband
opt knee pad
opt double ankleweights
Total Body Barre-less, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
5 lb-MAX dumbbell pair
tricep dumbbell
opt knee pad
opt double ankleweights
Total Body Barre-less, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
5 lb-MAX dumbbell pair
tricep dumbbell
miniband
barre
opt knee pad
opt double ankleweights
Total Body Barre, Heavy + LT Resistance Work + Pilates.
DR safe
Equipment:
sm pilates stability ball
5 lb-MAX dumbbell pair
tricep dumbbell
barre
opt knee pad
opt double ankleweights
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
DR safe.
Equipment:
1-5lb weights
5-80lb dumbbell
theraband
sm pilates stability ball
CLASSIQUE
menstrual, Luteal phases : days 1-7, 22-28
Total Body Restoration. Yin yoga - luxurious movement.
Womxn: All phases
*Great for cross-training and tapering days.*
Equipment:
3 yoga blocks
bolster or 2 big pillows
strap or belt or theraband
20+ weeks: 2 bolsters or pillows
Total Body Restoration. Yin yoga - luxurious movement.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
strap or belt or theraband
20+ weeks: 2 bolsters or pillows
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
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
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
strap or belt or theraband
Total Body Restoration + Rejuvenation.
Womxn: All phases.
Birther: Pre 2nd, 3rd + All Post
*Great for cross-training and tapering days.*
diastasis recti safe
Equipment:
2 yoga blocks
opt strap
20+ weeks: bolster or pillow
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
Great cross-trainer for tapering days or rest days.
Equipment:
2 yoga blocks
strap or belt or theraband
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
stool or chair or table
strap or belt or theraband
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Ovulation phases.
*Great for cross-training and tapering days.*
Equipment:
yoga block
2 bolsters or big pillows
MODIFICATIONS/CUES GIVEN FOR 2ND + 3RD TRIMESTERS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 bolsters or pillows
yoga block
MODIFICATIONS/CUES GIVEN FOR POST PARTUM NO DIASTASIS RECTI ONLY.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
1-2 pillows
yoga blocks
opt belt or theraband
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
belt, towel or theraband
Using just your bod.
Womxn: Menstrual + late Luteal Phases.
*Great for cross-training + tapering days.
Equipment:
2 pillows
or
2 yoga blocks
Using just your bod.
Womxn: Menstrual + late Luteal phases.
*Great for cross-training + tapering days.
Equipment:
opt supports: yoga blocks, pillows, etc
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training + tapering days.*
Equipment:
opt supports - yoga block, sm pilates stability ball, pillow
DEFINE
luteal phase: days 22-28
Low Impact Total Body Barre, LT weights + pilates.
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
.5 - 5 lb weights
glider
knee pad/folded towel
opt .5 - 1 lb ankle weight
barre/chair
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
sm pilates stability ball
opt knee pad
opt ankle weights
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weight
miniband
glider
knee pad/folded towel
opt ankle weight
barre/chair
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe, if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weights
sm pilates stability ball
theraband
opt knee pad
opt .5-1lb ankle weights
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weight
miniband
knee pad/folded towel
barre/chair
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe, if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weights
sm pilates stability ball
theraband
opt knee pad
opt .5-1lb ankle weights
barre/chair
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe, if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weights
miniband
barre/chair
opt knee pad
opt ankle weights
Low Impact Mat Pilates + LT weights.
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement
Equipment:
1-5lb weights
glider
barre/chair
opt knee pad
opt 1lb ankle weights
Low Impact Mat Pilates + LT weights.
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement
Equipment:
1-5lb weights
tube
towel
barre/chair
opt knee pad
opt 1lb ankle weights
Low Impact Mat Pilates + LT weights.
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement
Equipment:
1-5lb weights
miniband
barre/chair
opt knee pad
opt 1lb ankle weights
Low Impact Mat Pilates + LT weights.
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement
Equipment:
1-5lb weights
glider
barre/chair
opt knee pad
opt 1lb ankle weights
Low Impact Total Body Barre, LT weights + pilates.
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weight
miniband
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
DR safe - if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weight
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
DR safe - if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weight
miniband
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
DR safe
Equipment:
1-5lb weight
miniband
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
sm pilates stability ball
miniband
opt knee pad
opt ankle weights
barre/chair
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
miniband
opt knee pad
opt ankle weights
barre/chair
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe
Equipment:
theraband
sm pilates stability ball
opt knee pad
opt ankle weights
barre/chair
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
yoga block
opt knee pad
opt ankle weights
barre/chair
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
glider
opt knee pad
opt ankle weights
barre/chair
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
miniband
opt knee pad
opt ankle weights
barre/chair
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
sm pilates stability ball
1lb ankleweights as weights
opt knee pad
opt ankle weights
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
DR safe
Equipment:
1-3lb weights
yoga block
barre/chair/broom
opt knee pad
opt ankleweights
Low Impact Total Body Barre, LT weights + pilates.
DR safe
Equipment:
sm pilates stablility ball
barre/chair/broom
opt knee pad
opt ankleweights
Low Impact Total Body Barre, LT weights + pilates.
DR safe
Equipment:
theraband
barre/chair/broom
opt knee pad
opt ankleweights
SIGNATURE
follicular, ovulation, luteal phases : Days 8-15, 22-28
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
barre/chair/broom
.5-1lb ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
gliders
yoga block
barre/chair/broom
.5-1lb ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
barre/chair/broom
.5-1lb ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
2 minibands - medium + high tension
gliders
yoga block
barre/chair/broom
.5-1lb ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
miniband - heavy tension
gliders
yoga block
barre/chair/broom
opt ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
sm pilates stability ball
gliders
yoga block
barre/chair/broom
opt ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
2 minibands - med + heavy tensions
yoga block
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
miniband
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
gliders
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
DR safe
Equipment:
1-5lb weights
gliders
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, LIIT, LT Resistance Work + Pilates.
DR safe
Equipment:
1-5lb weights
miniband
gliders
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, LIIT, LT Resistance Work + Pilates.
DR safe
Equipment:
1-5lb weights
miniband
barre/chair/broom
opt ankleweights
opt knee pad
X
fOLLICULAR, ovulation phases : DAYS 8-15
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
5-50lb dumbbell
miniband
sm pilates stability ball
barre or chair or broom
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
barre or chair
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
barre or chair
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
5-50lB dumbbell
gliders
barre or chair
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
5-50lb dumbbell
gliders
miniband
theraband
barre or chair
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
5-50lb dumbbell
sm pilates stability ball
barre or chair
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
10-50lb dumbbell
gliders
yoga block or big book
2 minibands - Med + XL
barre or chair
PLAYLIST
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular phase.
Equipment:
quadri-ped weights
1-5lb weights
10-50lb dumbbell
2 minibands - high + low tension
barre or chair
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
1-5lb weights
5-50lb dumbbell
gliders
miniband
barre or chair
Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Werq + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
1-5lb weights
5-50lb dumbbell
miniband
barre/chair
opt quadri-ped weights
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Training + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
Quadri-ped Weights
1-5lb weights
15lb dumbbell
gliders
big towel
chair/barre
Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Training + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
opt Quadri-ped Weights
1-5lb weights
15lb dumbbell
gliders
chair
Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Training + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
opt Quadri-ped Weights
1-5lb weights
15lb dumbbell
chair
Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Training + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
opt Quadri-ped Weights
1-5lb weights
15lb dumbbell
miniband
gliders
barre/chair
Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Training + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
opt Quadri-ped Weights
1-5lb weights
15lb dumbbell
tube
barre/chair
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Werq + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
1-5lb weights
15lb dumbbell
chair
opt quadri-ped weights
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Werq + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
1-5lb weights
15lb dumbbell
chair
opt ankleweights
Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Training + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
opt Quadri-ped Weights
1-5lb weights
15lb kettlebell
10lb kettlebell
Gliders
Chair
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Werq + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
1-5lb weights
gliders
10lb kettlebell
chair
opt quadri-ped weights
Total Body Torcher. Advanced class - listen to your body.
Quadri-ped Weighted Barre, HIIT, Heavy + LT Resistance Work + Pilates.
Womxn: Follicular + Ovulation phases
Equipment:
quadri-ped weights
15lb kettlebell
miniband
gliders
barre or chair
A must watch for EVERYONE.
First comes the breath. Then Alignment. Then Movement.
But the foundation of body physical health is the breath.