FOLLICULAR VIDEOS
FOLLICULAR
Mix it up
+
Learn Something New
Follicular
Days 6-12
(7-10 day duration)
mix it up + learn something new
Hormonal Birth Control: Hormonal birth control suppresses hormones of all 4 phases. After your period ends, begin these Follicular phase videos.
Hysterectomy or Perimenopausal: begin on the 6th day after your later PMS symptoms - when you may have migraines. Over time as hormone levels lower in your body, transition to starting this phase on the 6th day after the New Moon.
Gender Affirming Hormone Therapy + Hormone Replacement Therapy: begin on the 6th day after New Moon or on the 6th day after your later PMS/PMDD symptoms like Migraines, Nausea + Diarrhea begin.
Non-Medically Transitioning, Menopausal or Post Menopausal: begin on the 6th day after New Moon.
IN 10
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 arm series.
Created for Luteal 2nd half, but can be adapted for Follicular by adding wristweights ; ).
Equipment:
1-5lb weights
opt wristweights
Flowing arm series.
Created for Luteal 2nd half, but can be adapted for Follicular by adding wristweights ; ).
Equipment:
1-5lb weights
opt wristweights
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
Focused upbeat series for the arms, which can also be done without a prop.
diastasis recti safe
Equipment:
sm pilates stability ball
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
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
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
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 .5 - 1 lb ankle weights
opt knee pad
Targetted barre sequence for the legs, glutes, TAs + OBs.
DR safe
Equipment:
opt ankle weights
barre/chair/broom
Flowing sequence for glutes, thighs, legs + abdominals.
DR safe
Equipment:
1lb ankleweights
opt knee pad
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 ankleweights - if you have DR never use the ankleweights
Flowing series for the lower body + the abdominals.
Equipment:
ankleweights ; )
Focused glute series: Quads, HG, 3 Glutes + Trans Abs.
You may want to add in some cardio.
IE POP-UPS between each side + at the end ; )
Equipment:
ankleweights
Targetted lower body series focusing on the glutes, adductors + abductors.
DR safe
Equipment:
1-5lb dumbbell
miniband
folded mat
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
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
Focused leg + ab barre series: Quads, HG, Gastrocemius, 3 Glutes, Trans Abs + Obliques.
Equipment:
tube
barre or chair or countertop
1-1.5lb ankle weights
Hip Strengthening Sequence: Piriformis, 3 Glutes, Psoas, Hamstring Group, Abductors, IT Band + Trans Abs.
Equipment:
miniband
Circuit focusing on the lower body.
DR safe
Equipment:
5-80lb dumbbells
gliders
mat
wall
Circuit of resistance training + cardio focusing on the glute group.
DR safe
Equipment:
miniband
set of dumbbells 5-20lbs
stool or chair
folded mat
*wear trainers/runners
Weighted slow series for the entire lower body.
DR safe
Equipment:
5-MAX dumbbells
1lb - MAX ankleweights
Focused series all about that booty: Glute Maximus, Glute Minimus, Medial Glute + Piriformis
Equipment:
1-50lb dumbbell
1-1.5lb ankleweights
Targetted circuit focusing on : 3 Glutes, HG, Gastrocemius, Soleus, Abductors.
Equipment:
5-50lb dumbbells
miniband
stool or chair
Total Body Flowing series.
Equipment:
1-5lb weights
opt 1lb ankle weights
Total Body Barre sequence with heavy resistance
Equipment:
1-5lb weights
Max weight biceps dumbell - 5-30lbs
opt 1lb ankle weights
Total Body barre sequence..
Equipment:
1-5lb weights
barre or chair
opt .5-1lb ankle weights
Total Body mat sequence.
Equipment:
just your bod
or opt .5-1lb 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 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:
wrist weights
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:
stool or chair
pair MAX bicep dumbbells
tricep dumbbell
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:
ankle + wrist 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
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
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
Jam packed barre sequences for the total body.
diastasis recti safe
Equipment:
1-5lb weights
barre/chair/broom
opt quadriped weights - wait 3 days into follicular before adding
Flowing jam packed Total Body Barre.
Equipment:
1-5lb weights
barre or chair or broom
opt ankle + wrist weights
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
Low impact flowing barre sequence for the entire body.
Equipment:
1-5lb weights
barre or chair or broom
opt ankle weights
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 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
BEAT : dance cardio, sculpting + pilates.
DR safe
Equipment:
ankleweights as hand weights
IN 30
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, 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
gliders
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
sm pilates stability ball
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
yoga block
gliders
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, LIIT, LT Resistance Work + Pilates.
DR safe
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
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, LIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
glider
miniband
barre/chair/broom
opt ankleweights
opt knee pad
SIGNATURE ADVANCED IS FOR ADVANCED MOVERS.
Total Body Barre, HIIT, lt weights + mat pilates.
When in doubt, watch first.
Equipment:
1-5lb weights
gliders
miniband - high tension
barre/chair/broom
opt 1-1.5lb ankleweights
opt kNee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
barre/chair/broom
opt 1-1.5lb ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
barre/chair/broom
opt 1-1.5lb ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
miniband-high tension
gliders
yoga block
barre/chair/broom
opt 1-1.5lb ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
gliders
barre/chair/broom
opt 1-1.5lb ankle weights
opt knee pad
Total Body Barre, HIIT, lt weights + mat pilates.
When in doubt, watch first.
Equipment:
1-5lb weights
gliders
miniband - high tension
barre/chair/broom
opt 1-1.5lb ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
ADVANCED.
Equipment:
1-5lb weights
yoga block
barre/chair/broom
opt 1-1.5lb ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
barre/chair/broom
opt 1-1.5lb ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
Equipment:
1-5lb weights
yoga block
barre/chair/broom
opt 1-1.5lb ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
ADVANCED.
Equipment:
1-5lb weights
miniband-high tension
gliders
yoga block
barre/chair/broom
opt 1-1.5lb ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
ADVANCED.
Equipment:
1-5lb weights
yoga block
gliders
barre/chair/broom
opt 1-1.5lb ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
ADVANCED.
Equipment:
1-5lb weights
yoga block
barre/chair/broom
opt 1-1.5lb ankle weights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
ADVANCED.
Equipment:
1-5lb weights
glider
barre/chair/broom
opt 1-1.5lb ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
ADVANCED.
Equipment:
1-5lb weights
2 tension bands - medium + high
barre/chair/broom
opt 1-1.5lb ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
ADVANCED.
Equipment:
1-5lb weights
gliders
yoga block
barre/chair/broom
opt 1-1.5lb ankleweights
opt knee pad
Total Body Barre, HIIT, lt weights + mat pilates.
Advanced - when in doubt, watch first ; ).
Equipment:
1-5lb weights
gliders
miniband - high tension
barre/chair/broom
opt 1-1.5lb ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
ADVANCED.
Equipment:
1-5lb weights
yoga block
barre/chair/broom
opt 1-1.5lb ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
ADVANCED.
Equipment:
1-5lb weights
yoga block
barre/chair/broom
opt 1-1.5lb ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
ADVANCED.
Equipment:
1-5lb weights
glider
barre/chair/broom
opt 1-1.5lb ankleweights
opt knee pad
Total Body Barre, HIIT, LT Resistance Work + Pilates.
ADVANCED.
Equipment:
1-5lb weights
2 tension bands - medium + high
barre/chair/broom
opt 1-1.5lb ankleweights
opt knee pad
X IS FOR ADVANCED MOVERS.
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 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.
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.
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.
WAIT 3-4 DAYS INTO FOLLICULAR PHASE AS YOUR HORMONES (ENERGY) IS STILL LOW AT THE BEGINNING.
Equipment:
just your bod ; )
Advanced Pilates Class for the Total Body.
Watch 101 Airplane + Magician prior to doing.
Equipment:
tube
5-50lb dumbbell
sturdy structure to anchor tube
shot pre-pregnancy ; )
IN 60
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
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
Total Body Barre, HIIT, LT Resistance Work + Pilates.
DR safe
Equipment:
1-5lb weights
gliders
sm pilates stability ball
barre/chair/broom
opt ankleweights
opt knee pad
Total Body Barre, LIIT, LT Resistance Work + Pilates.
DR safe
Equipment:
1-5lb weights
gliders
sm pilates stability ball
barre/chair/broom
opt ankleweights
opt knee pad
X IS FOR ADVANCED MOVERS.
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
Flowing abdominal series.
DR safe if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-3 lb weight