LUTEAL VIDEOS
2nd half
2nd Half
Sculpt + Stretch
Luteal
Days 16-28
(10-18 day duration)
2nd half Sculpt + Stretch
Hormonal Birth Control: start these Luteal phase 2nd half videos 7 days after beginning luteal phase 1st half.
Hysterectomy or perimenopause: start these Luteal phase 2nd half videos 7 days after beginning luteal phase 1st half.
Gender Affirming Hormone Therapy + Hormone Replacement Therapy: start these Luteal phase 2nd half videos 7 days after beginning luteal phase 1st half or 8 days after the full moon.
Non-medically transitioning, Menopause or Post Menopause : start these Luteal phase 2nd half videos 7 days after beginning luteal phase 1st half or 8 days after the full 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
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
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
Focused leg + ab barre series: Quads, HG, Gastrocemius, 3 Glutes, Trans Abs + Obliques.
Equipment:
tube
barre or chair or countertop
Targetted series for: glute minimus, medial glute, sartorius + piriformis.
Equipment:
just your bod
Barre work with targeted focus on the entire lower body.
Equipment:
barre or chair or broom
Targetted sequence for inner + outer thighs : adductors + abductors.
Equipment:
miniband
Hip Strengthening Sequence: Piriformis, 3 Glutes, Psoas, Hamstring Group, Abductors, IT Band + Trans Abs.
Equipment:
miniband
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
IN 30
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
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe - watch 101 Breathwork + Abdominal Engagement first
Equipment:
1-5lb weights
sm pilates stability ball
barre/chair
opt knee pad
opt ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe - watch 101 Breathwork + Abdominal Engagement first
Equipment:
1-2 lb weights
sm pilates stability ball
barre/chair
opt knee pad
opt ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe - watch 101 Breathwork + Abdominal Engagement first
Equipment:
1-5lb weights
theraband
sm pilates stability ball
barre/chair
opt knee pad
opt ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe - watch 101 Breathwork + Abdominal Engagement first
Equipment:
1-5lb weights
sm pilates stability ball
barre/chair
opt knee pad
opt ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe - watch 101 Breathwork + Abdominal Engagement first
Equipment:
1-5lb weights
theraband
sm pilates stability ball
barre/chair
opt knee pad
opt ankle weights
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
sm pilates stability ball
miniband
barre/chair
opt knee pad
opt ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe - watch 101 Breathwork + Abdominal Engagement first
Equipment:
1-5lb weights
theraband
sm pilates stability ball
barre/chair
opt knee pad
opt ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe - watch 101 Breathwork + Abdominal Engagement first
Equipment:
1-5lb weights
miniband
barre/chair
opt knee pad
opt ankle weights
Low Impact Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
miniband
glider
barre/chair
opt knee pad
opt ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
miniband
barre/chair
opt knee pad
opt ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
miniband
barre/chair
opt knee pad
opt ankle weights
Low Impact Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
miniband
glider
barre/chair
opt knee pad
opt ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
miniband
barre/chair
opt knee pad
opt ankle weights
Low Impact Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
sm pilates stability ball
miniband
barre/chair
opt knee pad
opt ankle weights
Low Impact Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
miniband
barre/chair
opt knee pad
opt ankle weights
Low Impact Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
miniband
barre/chair
opt knee pad
opt ankle weights
Low Impact Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
miniband
barre/chair
opt knee pad
opt ankle weights
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 Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
opt knee pad
opt ankle weights
barre/chair
*This is a specialty class - not sure if I will be teaching more Define Advanced level classes.
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 1-1.5lb ankle weights
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:
1-2lb weights
3-5lb weights
yoga block
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
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
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
*This is a specialty class - not sure if I will be teaching more Define Advanced level classes.
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 1-1.5lb ankle weights
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
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
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:
1-2lb weights
3-5lb weights
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
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
theraband
sm pilates stability ball
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
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:
1-2lb weights
3-5lb weights
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
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
glider
sm pilates stability ball
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
Intermediate level. Have fun ; ).
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weights
sm pilates stability ball
theraband
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
Intermediate level. Have fun ; ).
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
2-5lb weights
1lb rolled ankle weights
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
Intermediate level. Have fun ; ).
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 1-1.5lb ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
Intermediate level. Have fun ; ).
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weights
sm pilates stability ball
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
Intermediate level. When in doubt, watch first and then do it.
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weights
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
Intermediate level. When in doubt, watch first and then do it.
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weights
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
Intermediate level. Have fun ; ).
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weights
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
Intermediate level. Have fun ; ).
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement
Equipment:
1-5lb weights
glider
sm pilates stability ball
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
Intermediate level. Have fun ; ).
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement
Equipment:
1-5lb weights
miniband - med tension
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
Intermediate level. Have fun ; ).
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weights
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
Low Impact Total Body Barre, Mat Pilates + LT weights.
Intermediate level. Have fun ; ).
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weights
sm pilates stability ball
barre/chair
opt knee pad
opt 1-1.5lb ankle weights
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
yoga belt or theraband
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
sm pilates stability ball
scarf
yOga belt or theraband
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
yoga block
yoga belt or theraband
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
sm pilates stability ball
scarf
yoga belt or theraband
Low Impact Mat Pilates, Joint Mobility Work + Sculpting.
DR safe
Equipment:
yoga block
pillow
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
yoga belt or theraband
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
sm pilates stability ball
pillow
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure. Watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
yoga belt or scarf or theraband
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe
Equipment:
sm pilates stability ball
yoga belt or scarf or theraband
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe
Equipment:
yoga belt or scarf or theraband
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe
Equipment:
sm pilates stability ball
pillow
Low Impact Mat Pilates + LT weights.
DR safe
Equipment:
yoga block
1lb weights - rolled ankle weights
or weighted pilates balls
opt knee pad
Low Impact Mat Pilates, Joint Mobility Work + Sculpting.
DR safe
Equipment:
knee pad
Low Impact Mat Pilates, Joint Mobility Work + Sculpting.
DR safe
Equipment:
glider
opt knee pad
Low Impact Mat Pilates, Joint Mobility Work + Sculpting.
DR safe
Equipment:
yoga block
pillow
Low Impact Mat Pilates, Joint Mobility Work + Sculpting.
DR safe
Equipment:
just your bod
Low Impact Mat Pilates, Joint Mobility Work + Sculpting.
DR safe
Equipment:
glider
opt knee pad
Low Impact Mat Pilates, Joint Mobility Work + Sculpting.
DR safe
Equipment:
2 minibands - high + low tensions
1lb weights - rolled ankle weights
or weighted pilates balls
opt knee pad
Low Impact Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
opt knee pad
Low Impact Mat Pilates, Mobility Work + Sculpting.
DR safe
Equipment:
1lb weights - rolled ankle weights
or weighted pilates balls
opt knee pad
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
More advanced abdominal work + yoga asanas - have fun! Watch 101 Headstands, 101 Cork Screw + 101 Jack Knife.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
sm pilates stability ball
yoga belt
2 yoga blocks
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
More advanced abdominal work + yoga asanas - have fun! Watch first and then move.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
sm pilates stability ball
yoga belt
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
More advanced abdominal work + yoga asanas - have fun! Watch 101 Headstands, 101 Cork Screw + 101 Jack Knife.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
sm pilates stability ball
yoga belt
2 yoga blocks
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
More advanced abdominal work - have fun!
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
yoga belt
sm pilates stability ball
NO HIIT, NOR ANKLEWEIGHTS.
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
IN 60
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
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
Active Recovery: low impact mat class focused on pilates, joint mobility, sculpting + stretching.
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
1lb wrist weights rolled
or weighted pilates balls
yoga block
Active Recovery: low impact mat class focused on pilates, joint mobility, sculpting + stretching.
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
miniband - lt/med tension
1lb wrist weights rolled
or weighted pilates balls
yoga block
Active Recovery: low impact mat class focused on pilates, joint mobility, sculpting + stretching.
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
1lb wrist weights rolled
or weighted pilates balls
yoga block
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
2 yoga blocks or folded up towels
towel
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
yoga block
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
rolled up ankleweights
yoga block
opt knee pad/folded towel
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
rolled up ankleweights
yoga block
opt knee pad/folded towel
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe
Equipment:
knee pad/folded towel
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe
Equipment:
yoga block
opt knee pad/folded towel
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe
Equipment:
glider
knee pad
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe
Equipment:
miniband - lt to med tension
opt knee pad/folded towel
Low impact mat class focused on pilates, joint mobility + sculpting.
DR safe
Equipment:
miniband
1lb wrist weights rolled
or weighted pilates balls
opt knee pad/folded towel
Low impact mat class focused on pilates + sculpting.
DR safe
Equipment:
1-5lb weights
opt knee pad/folded towel
Low impact mat class focused on pilates + sculpting.
DR safe
Equipment:
opt 1lb wrist weights balled up
or weighted pilates balls
opt knee pad/folded towel
Low impact mat class focused on pilates + sculpting.
DR safe
Equipment:
opt 1lb wrist weights worn
opt knee pad/folded towel
MORE ADVANCED MOVERS.
No HIIT, Nor Ankleweights.
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
Flowing abdominal series.
DR safe if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-3 lb weight