IN 10
10 minutes.
Quick + Dirty.
ALLONGE
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
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(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
CLASSIQUE
Flowing total body series of ballet, contemporary + asanas.
DR safe
Equipment:
opt 2 yoga blocks
Flowing total body series of ballet, contemporary + asanas.
DR safe
Equipment:
2 yoga blocks
Flowing musically driven stretching series for the entire body. Great for cross-training/tapering days.
DR safe
Equipment:
just your bod
opt yoga blocks
Mini Classique. Flowing sequence to rejuvenate + restore the whole body.
*honestly, great ANY phase, especially for tapering days*
Equipment:
just your bod
CORE
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
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
Flowing abdominal series; contains some choreo from 29.03.24.
Watch 101 Jack Knife.
Equipment:
yoga block
Advanced Core series. Watch jack knife 101s before attempting.
Equipment:
1-5lb weights
yoga block
Advanced abdominal series.
diastasis recti safe, if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement
Equipment:
just your bod
Advanced Core series. Watch jack knife + corkscrew 101s before attempting.
Equipment:
just your bod
Advanced abdominal series.
diastasis recti safe, if you do what Ksenia says. IE your head stays on the ground during scissors, etc.
Equipment:
gliders
Posterior chain flowing sequence. FUN.
Equipment:
lg stability ball
sm pilates stability ball
Watch 101 Hip Circle + Jack Knife before doing.
Advanced Core series. Have fun!
Equipment:
opt sm pilates stability ball
DO NOT ATTEMPT IF OSTEOPOROSIS, OSTEOPENIA, NECK PROBLEMS, DIASTASIS RECTI OR PREGNANT
Advanced CORE class. Prepare for FUN.
Equipment:
tube
sm pilates stability ball
secure structure - house post, etc
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
Biceps + Deltoids Sequence.
Equipment:
Max Weight Bicep Dumbbell (5-80lb)
Max Weight Tricep Dumbbell (3-40lb)
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
Targeted circuit for thoracic 360o: Major + Minor Pecs, Lats, Major + Minor Teres, Rhomboids + Traps.
Equipment:
theraband
1-5lb weights
5-50lb dumbbells
stool or chair
Targeted sculpting series for 360o Torso work: Major + Minor pecs, Major + Minor Rhomboids, Trapezius, Lats, Erector Spinae, Trans Abs + Multifidus.
Equipment:
theraband
1-5lb weights
CHISEL: 1-5lb weights + 5-50lb dumbbells
Targetted weight resistance work for the upper body.
Equipment:
stool
miniband
theraband
5-50lb dumbbells
Focused arms workout: biceps, deltoids + triceps.
Equipment:
1-5lb weights
5-50lb dumbbell
Target weight resistance series for Pectorals, Rhomboids + Teres.
Equipment:
5-50lb dumbbells
tube
stool or chair
Targetted weight resistance series: latissimus dorsi + abdominals.
Equipment:
5-50ln dumbbells
stool or chair
Targeted workout for Pecs, Rhomboids + Lats.
Equipment:
1-5lb weights
10-50lb dumbbell
All about fatiguing the lats + the delts.
EQUIPMENT:
theraband
5-50lb dumbbell
Quick workout focusing on burning out biceps + triceps muscle groups.
EQUIPMENT:
1-5lb weights
5-50lb dumbbell
LT + Heavy Weight Resistance Training for Arms.
Equipment:
1-5lb weights
5-50lb dumbbell
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.
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
Weighted slow series for the entire lower body.
DR safe
Equipment:
5-MAX legs dumbbells
chair against a wall
yoga block
Flowing glutes + abdominal series.
DR safe sans ankleweights + tenacity at watching doming.
Equipment:
miniband - med tension
double 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
opt double ankleweights - if you have DR, never use ankleweights
Focused glute series: Quads, HG, 3 Glutes + Trans Abs.
Equipment:
double ankleweights
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
Focused floor series: Gluteus Maximus, Medial Glute, Gluteus Minimus, Piriformis, Trans Abs, Psoas + HG.
Equipment:
tube
3-5lb double ankle weights
Targeted series: Glute Max, Glute Min, Medial Glute, Trans Abs, Int + External Obliques, Spinae Erectors + Multifidis.
Equipment:
2-5lb ankle weights
IN 10 QUADS + CORE 15.03.21
Equipment:
gliders
stool or chair
2-5lb ankleweights
Focused series for the Hamstring Group, Trans ABs, Obliques + Rectus Abs.
Equipment:
theraband
sm pilates stability ball
2-5lb ankle weights
Focused series all about that booty: Glute Maximus, Glute Minimus, Medial Glute + Piriformis
Equipment:
1-50lb dumbbell
3-5lb ankleweights
Targetted circuit focusing on : 3 Glutes, HG, Gastrocemius, Soleus, Abductors.
Equipment:
5-50lb dumbbells
miniband
stool or chair
Targetted Glute series.
Equipment:
tube
miniband
sturdy surface to pull on
2-5lb ankleweights
Targetted series for: glute minimus, medial glute, sartorius + piriformis.
Equipment:
just your bod
opt 2-5lb ankle weights
Targeted Legs, Glutes + Obliques Sequence.
Equipment:
just bod
opt 2-5lb ankle weights
Quick + Focused sequence for the quads, hamstring group + all 3 glutes.
Equipment:
miniband
chair or stool
1.5-5lb ankle weights
Booty focus: glutes, adductors, abductors + hamstring group.
Equipment:
miniband
sm pilates stability ball
1.5-5lb ankle weights
TOTAL BODY
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
Focused Total Body Circuit for the Office. Bodyweight only.
Equipment:
desk
stool or chair
Total body 'barre'-less sequence.
Equipment:
1-5lb weights
yoga block or big book
Total Body Flowing series.
Equipment:
1-5lb weights
opt 1.5-3lb ankle weights
Total body sculpting series.
Equipment:
1-5lb weights
opt 1-1.5lb ankle weights
Flowing Total Body Barre series - core included ; ).
DR safe if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
barre
opt ankle weights
Total Body Flowing sequence.
DR safe - if you know how to manage abdominal pressure. Watch 101 on Breathwork and Abdominal Engagement.
Equipment:
opt ankleweights
Total Body Flowing sequence.
DR safe - if you know how to manage abdominal pressure. Watch 101 on Breathwork and Abdominal Engagement.
Equipment:
1-5lb weights
opt ankleweights
Total Body Flowing sequence.
DR safe - if you know how to manage abdominal pressure. Watch 101 on Breathwork and Abdominal Engagement.
Equipment:
1-5lb weights
opt ankleweights
Flowing barre-less series for the entire body.
DR safe
Equipment:
1-5lb weights
opt ankle weights
opt knee pad
Weighted barre work. FUN.
DR safe
Equipment:
yoga block
5-50lb dumbbell
1-10lb dumbbell
1-10lb kettlebell
barre
Total body heavy weight work : adductors, abductors, medial glute, biceps, trans abs, int obliques + ext obliques.
Slow + Heavy.
DR safe
Equipment:
5-80lb dumbbells
opt double ankleweights + wrist weights
Total body heavy weight work : adductors, abductors, medial glute, biceps, trans abs, int obliques + ext obliques.
Slow + Heavy.
DR safe
Equipment:
5-80lb dumbbells
opt double ankleweights + wrist weights
Total body heavy weight work : adductors, abductors, medial glute, biceps, trans abs, int obliques + ext obliques.
Slow + Heavy.
DR safe
Equipment:
5-80lb dumbbells
Total body Weight training circuit
Slow + Heavy.
DR safe
Equipment:
5-80lb dumbbells
barre
Total body Weight training circuit
Slow + Heavy.
DR safe
Equipment:
5-80lb dumbbells
barre
Total body Weight training circuit
Slow + Heavy.
DR safe
Equipment:
5-80lb dumbbells
barre
lg stability ball or chair or stool
Total body Weight training circuit
Slow + Heavy.
DR safe
Equipment:
5-80lb dumbbells
lg stability ball or chair or stool
Timed Total Body Circuit. Good ol' weightlifting with a touch o' barre work.
Equipment:
2lb weights
1-5lb weights
5-50lb dumbbells
miniband
stool or chair
opt ankle + wrist weights
Targeted series: Biceps, Triceps, Pectorals, 3 Glutes, Trans Abs, Int + Ext Obliques, Multifidis + Spinae Erector.
Equipment:
3 yoga blocks or big heavy books
1-5lb weights
opt heavy weights
opt ankle/wrist weights
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
Target weight resistance series for Biceps + Glutes.
Equipment:
1-5lb weights
5-50lb dumbbell
Targetted weight resistance circuit for the entire body.
Equipment:
5-50lb dumbbells
gliders
stool or chair
Target weight resistance series for Quads + Triceps.
Equipment:
5-50lb dumbbells
Total Body Barre sequence with heavy resistance
Equipment:
1-5lb weights
Max weight biceps dumbell - 5-30lbs
opt 1-1.5lb ankle weights
Total Body Circuit
DR safe as long as you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement
Equipment:
stool/chair
pair of MAX bicep dumbbells
tricep weight dumbbell
wall
opt ankle weights
Total Body Flowing sequence with Cardio Intervals.
DR safe - if you know how to manage abdominal pressure. Watch 101 on Breathwork and Abdominal Engagement.
Equipment:
opt wrist weights
opt ankleweights
Total Body Weighted Tabata
DR safe as long as you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement
Equipment:
pair MAX bicep dumbbells
1-25lb kettlebell
opt ankle + wrist weights
Total Body Circuit with Cardio
DR safe as long as you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement
Equipment:
chair/stool
pair MAX bicep dumbbells
tricep dumbbell
Total Body Circuit with Cardio
DR safe as long as you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement
Equipment:
just your bod
Total Body Circuit with Cardio: Biceps, Delts, Abdominals, Quads + HG
DR safe
Equipment:
stool/chair
object to jump over
5-MAX pair of dumbbells
1-MAX tricep weight
opt ankle + wristweights
Total Body Circuit with Cardio: Abdominals, Glutes + Pectorals.
DR safe
Equipment:
2 yoga blocks
stool/chair
5-MAX pair dumbbells
Total body HIIT + Weight training circuit.
Giver in 10 minutes. ; )
DR safe
Equipment:
5-80lb dumbbells - 2 sets (lt + heavy)
2 yoga blocks
stair
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
BEAT : dance cardio, sculpting + pilates.
DR safe
Equipment:
ankleweights as hand weights
Total Body dance driven sculpting.
Womxn: Follicular, Luteal + Ovulation phases
Birther: 2nd, 3rd Pre + 2nd, 3rd Post
Equipment:
gliders
1-5lb weights
Focused Total Body Circuit for the Office. Bodyweight only.
Equipment:
desk
stool or chair
Focused sequence: Total Body Cardio HIIT.
For more intensity, complete PT 2 + PT 3 immediately after.
Equipment:
just your bod
Focused sequence: Total Body Cardio HIIT.
PT 2. For more intensity, complete PT 1 just before + PT 3 just after.
Equipment:
just your bod
Focused sequence: Total Body Cardio HIIT.
PT 3. For more intensity, complete PT 1 + PT 2 just before.
Equipment:
just your bod
Stretching series for the lower body.
Equipment:
2 yoga blocks
pillow or sm pilates stability ball