100 squats *modifications given
100 mountain climbers
100 jumping jacks

and GO!

6 exercises!
30 seconds of work and 15 seconds of recovery
Complete 2 rounds

Shoulders, Biceps

Bender ball and a set of weights used.
Working on hamstrings, quads, biceps, shoulders and core!

10 upper body exercises that will rev up those upper body muscles!
Any dumbbell size will do!
7 min total
25 seconds of work : 12 seconds recovery to switch to the next exercise

Complete one time through, and your muscles will thank you!

Pace yourself!
7 exercises- 25 seconds of work: 15 sec recovery 2X through

Modifications given for knee issues!
Inner thigh modification with the bender ball if you have one!

20 seconds of planks
20 seconds of pushups
12X

(6X each)

Modifications given!

Variation of time but focusing on speed!
Maintaining Control

You can:
Sprint
Speed walk
Box
Row
Jumping jacks
High Knees
Kicks
Swimming
Stairs

Anything where you can work on your 10 seconds of speed and power!!

Using the bender ball- we will work through 10- 20 second exercises.

Lower abs, upper abs and sides. Repeat the video 2 or 3X if you'd like!
Otherwise 5 min is better than nothing!

Pilates pillows are amazing for low back support. This workout gives you some great variety and stretch options with the pillow.

Going through these exercises one time through will be plenty!
Thick cloth bands are recommended, however this can be done with your mini band and or nothing at all!

30 second sets, 12 exercises! That's your workout!

Turn on some music- blast through this workout that will leave you feeling energized with as little as 9 min!

Repeat this 2X if you'd like an 18 min workout!

Using only a bender ball, this workout can be 6 min, 12 min or even 18 min.
It is done all lying down on your back.
Bender Ball recommended for this workout.

10 min to sweat! What a great workout and its low impact for any knee issues but can accommodate for all levels.

If you want to make it more HIIT there are options!
Need to keep it low intensity- this workout has you covered!

Equipment Needed:
Resistance Band with Handles on Door Anchor or around a banister
OR
Suspension Trainer
Set of Dbells
Bender Ball

Triceps, Biceps, Core, Lower body.

Perfect addition to any workout on here for a little extra core!

This suspension trainer 'Holiday' workout will have you heated up in the first 30 seconds!
This can be for any level, if you work on building up to this. Meaning, do not try to make it to the minute mark in each exercise.
Instead really try to set your core and then attempt a rep or two, then r...

12 exercises with the thick or mini rubber band.
30 seconds of work each set!

Grab your mini band or thick band for this amazing workout for all levels.
Just do what you can, it is less than 10 min!

Great workout for foundation building, but also an amazing reminder on how to stabilize the spine when going into core work.

10 exercises working on the glutes. We are trying to create stability then add movement.

You will need - a bender ball.

Trying these 10 - 30 second exercises once per week for 4 -8 weeks can help develop some great muscle memory in the glutes.

This workout will also work if you are dealing with a weak or injured hand/wrist- You will need a mini band for sure!

Optional to use weights (recommended)
TRX (highly recommended)
And or a band with Handles with a door anchor or something you can anchor it for pull work.

Typically I would sell...

2 - 4 min circuits coming your way!
Upper body, lower body and core!

This is all done from laying down. Bringing it to the foundation and then adding on if you can. This will work for all levels!
*** IF you want to use your pilates pillow- it's an option for that extra low back support to help you engage your core***

20 exercises that work for any fitness level. Lots of great modifications for low back and neck issues.

All you need is you!

If you are traveling, grab a hotel towel, and use it as a mat if you don't have a yoga mat.