I’ve got another mobility class for you! If you missed the last one focused on shoulders, check it out HERE. Today we’ll focus on hip mobility, strengthening through the glutes as we do.
If you love this type of work, you can get access to more mobility classes by becoming a Patreon member. Patreon members not only get additional classes, but a monthly workout calendar. It’s $9.99/month with no commitment.
Hip Mobility + Glutes Class
We’ll pretty much flow from one hip mobility sequence to the next, moving continuously through the class. At the end, however, we’ll hold a few static stretches. If you’re using this class as an extended warm up/start of a longer strength workout, I recommend skipping the static holds at the end.
Mobility work is so important for a body that functions its best and remains injury-free. And as you work on mobility, you’ll notice improved performance in your other workouts as well.
This lower body strength circuits class requires a single heavy weight (dumbbell or kettlebell will work) and an optional resistance band loop. Class is 45 minutes long and, as always, includes a guided warm up and cool down. No jumping, and easy to modify (just go lighter with the weight). This is a great one for all!
If you enjoy class, I have an upper body version that’ll be available on Patreon this week.
Lower Body Strength Circuits Class
EQUIPMENT FOR CLASS:
Single heavy weight (I’m using a 20 lb dumbbell)
(optional) Resistance band loop
In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some dynamic movement to build warmth. We then move onto our circuit work. We’ll complete two different circuits.
In Circuit 1, you’ll do four exercises; in Circuit 2 you’ll preform five exercises. You do them for 45 seconds each, with 10 seconds of rest/transition time in between. You then rest for 30 seconds before repeating the circuit.
You’ll complete four sets of Circuit 1 (twice on the right, twice on the left) and three sets of Circuit 2.
Between the two circuits, you get a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.
We finish class with a guided cool down and stretch.
Workout Breakdown
01:44 Warm Up & Mobility
08:49 Circuit Workout
Circuit 1, band around thighs
Hip Bridge (one heel lifted)
Modified Side Plank, Top Knee Abductions
Squat Pulse x2, Tap
SL Deadlift (staggered, hovering)
Circuit 2
Sumo Squat, Push Offs x4
Back Lunge Knee Drive, Squat
Curtsy Lunge Knee Drive, Squat
Squat Clean x2 Get Up
(bodyweight) Bear Plank Knee Taps
41:04 Cool Down & Stretch
Hope you enjoy this lower body strength class! All my lower body workouts can be found organized here.
Let’s show our shoulders some love with this 22-minute shoulder mobility workout class. It’s great for everyone, but especially if you’ve been spending increased time sitting at a desk or are otherwise feeling tight and stiff through your upper body. Maybe try it as a lunchtime work break!
You could also use it as the warm up/first half of an upper body strength workout. Just skip the static stretch at the end if you do.
If you enjoy class, you can get access to more mobility videos by becoming a Patreon member. Not only will you get additional workout classes to the ones I post publicly to YouTube, but I also provide monthly workout calendars.
Shoulder Mobility Workout Class
EQUIPMENT NEEDED:
Dish towel or a yoga strap (if you’re really tight through the shoulders, a yoga strap may be preferable for the added length)
This 22-minute mobility flow focuses on the shoulders. You’ll notice thoracic spine mobility, back strengthening and chest open are integral parts of this shoulder mobility work. We’ll continuously move through the shoulder mobility exercises, holding just one static stretch at the end.
Happy New Year, friends! Hey it can’t be worse than 2020, right?? *crosses fingers and toes, silently prays, cries* Today I have a strength and plyo workout class for you. It mixes strength exercises using dumbbells and bodyweight plyo exercises. Each time through the circuit, the interval length gets shorter in a pyramid structure.
And you know the drill! If you want more classes like this, they’re available to Patreon members.
Strength + Plyo Workout Class
EQUIPMENT FOR CLASS:
Set of medium weights (I’m alternating between a set of 10 lbs and 8 lbs, but “medium” could be anything from 5-20lbs depending on the person)
In this class, we start with a guided warm up, focusing on mobility and dynamic movement to build some heat. We then move onto our strength and plyo pyramids. In each of the two pyramids, you’ll preform five exercises. The first time through the five exercises, you do them for 60 seconds each. Then just 45 seconds each. Then 30 seconds each.
You get 15 seconds of rest/transition time between each exercises. Between pyramids, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.
We finish class with a guided cool down and stretch.
There is some (minimal) jumping throughout class. Low-impact modifications will be shown on the screen if you want to keep the entire workout low impact.
This mini Pilates flow core finisher is great if you’re short on time or are looking for a bit of core work to round out a longer workout. Focus is on obliques.
This is a short version of the Mini Flows classes I’ve shared in the past:
If you like this class, you can get access to more by becoming a Patreon member!
Mini Pilates Flow Core Finisher
In this class, we start with a quick warm up that moves right onto our mini flows workout. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class and turn it into a circuit.
The mini flow is a short sequence (2:45 minutes long). You’ll do it twice on the right then twice on the left. You rest for 15 seconds in between completed sequences and 30 seconds between sides.
Always listen to your body, modifying or stopping as needed. We finish class with a (very quick) guided cool down.
Workout Breakdown
(0:58) Preview of Exercises
(01:44) Warm Up
(04:14) Mini Flows Workout
(15 sec) Side lying leg lifts (start with hand down)
(30) Continue side lying leg lifts but with top arm reaching up
(45) Leg & torso lift
(45) Side lying to boat
(30) Side v up
(16:56) Cool Down & Stretch
If you like this Pilates flow core finisher, all my other core workouts from the archives can be found on this page.
I’ve shared a bodyweight HIIT Superset class, an Express version focused on lower body, and now today: a single dumbbell HIIT Superset workout. You’ll need a medium weight and 35 minutes (that includes warm up and cool down). Get ready to sweat!
If you love this single dumbbell hiit workout, I have a bunch of other HIIT Superset classes available to Patreon members.
In this class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our HIIT superset work. In each of the five supersets, you’ll preform two exercises, back to back, for 20 seconds each. You then rest 20 seconds before repeating. You’ll do four sets total.
The superset pairings will be similar, but Exercise A is lower impact, and then we dial up the intensity for Exercise B. A great modification option is to stay on Exercise A for the entire 40 seconds of work, rather than progressing to Exercise B.
Between supersets, you get a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed (low-impact modifications will be shown).
We finish class with a guided cool down and stretch.
Workout Breakdown
01:48 Warm Up & Mobility
08:11 Single Dumbbell HIIT Workout
—Squat hold with truck driver —Star squat jumps
This functional resistance band circuits workout is broken up into three sections. There is minimal jumping, and if you want to keep the entire class low-impact, I’ll be showing modifications on the screen in the below video.
I have a few more Functional Circuits classes available for free on the site and channel:
Resistance band loop – I’m using a light band for the first circuit and a medium band for the second and third circuits.
In this class, we start with a guided warm up, focusing on mobility and dynamic movement/light cardio. We then move onto our functional circuit work. In each of the three circuits, you’ll preform four exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So that’s 2 mins of work, 30 sec rest.
In Circuits 1 & 2, we’ll do some unilateral work so we’ll complete 4 sets of the circuits, alternating right and left. In Circuit 3, we’ll complete 3 sets.
Between circuits, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.
We finish class with a guided cool down and stretch.
There is minimal jumping throughout class and low-impact modifications will be shown on the screen if you want to keep the entire workout low impact.
Workout Breakdown
01:53 Warm Up & Mobility
09:44 Functional Circuits Workout
Circuit 1, band gripped in hands
Back Lunge Torso Twist
Shoulder Press in Split Lunge
Lateral Extension with Pulse
Side Plank Row Rotation + Knee Crunch
Circuit 2, band under one foot
DL Variation
DL Pulse
Curtsy Pulse Knee Drive
Lizard Lunge to Low Squat to Squat Jump
Circuit 3, band around thighs (or shins)
Lateral Step x2 Squat with Calf Raise
Squat Jack with Pulse
Low Squat, Inchworm to Plank, Jump to Squat, 180 Squat Jump
Plank Lateral Steps / Plank Jack
39:19 Cool Down & Stretch
Hope you enjoy this Functional Resistance Band Circuits workout!
I’m so excited for you all to try this Pilates Slide class!!! It’s a combination of my years of experience teaching group megaformer classes and my Pilates mat training. I’ve wanted to put together classes like this for a while, and have been (im)patiently waiting to complete my Mat course before doing so.
If you enjoyed the Sculpt & Slide class I shared in the spring, you’ll love this. It’s similar but without the light weights, and a little more of a Pilates feel. Also I will have Pilates Slide classes that incorporate light hand weights, resistance bands, and other props in the future. I wanted to start with a towel/slider-only class though so that everyone can try it, regardless of access to equipment.
Pilates Slide Class – Towel/Slider Only
EQUIPMENT NEEDED
Towel/slider – paper plates work on carpet, but I would still have a dish towel on hand for knee padding
Pilates Slide classes mix Mat Pilates work with sliding sequences inspired by the megaformer. Class is a continuous flow, but we’ll generally focus on one muscle group as a time as we move from sequence to sequence.
Roadmap of class:
Warm Up
Core mat work
Sliding plank/upper body work
Standing sliding lunge work
Side body (outer hips/obliques) mat work
Repeat on other side
Prone work
Cool down
If you love class, you can get access to more Pilates Slide workouts by becoming a Patreon member!
I’m so excited for you all to try this Pilates Slide class!!! It’s a combination of my years of experience teaching group megaformer classes and my Pilates mat training. I’ve wanted to put together classes like this for a while, and have been (im)patiently waiting to complete my Mat course before doing so.
If you enjoyed the Sculpt & Slide class I shared in the spring, you’ll love this. It’s similar but without the light weights, and a little more of a Pilates feel. Also I will have Pilates Slide classes that incorporate light hand weights, resistance bands, and other props in the future. I wanted to start with a towel/slider-only class though so that everyone can try it, regardless of access to equipment.
Pilates Slide Class – Towel/Slider Only
EQUIPMENT NEEDED
Towel/slider – paper plates work on carpet, but I would still have a dish towel on hand for knee padding
Pilates Slide classes mix Mat Pilates work with sliding sequences inspired by the megaformer. Class is a continuous flow, but we’ll generally focus on one muscle group as a time as we move from sequence to sequence.
Roadmap of class:
Warm Up
Core mat work
Sliding plank/upper body work
Standing sliding lunge work
Side body (outer hips/obliques) mat work
Repeat on other side
Prone work
Cool down
If you love class, you can get access to more Pilates Slide workouts by becoming a Patreon member!
This Functional Circuits total body class is low impact and uses weights (with a mix of bodyweight exercises as well). The 45-minute class includes guided warm up and cool down. Some other Functional Circuits classes I’ve shared:
If you enjoy class, I have a bunch more available to Patreon members! For $9.99/month, you get 8-10 additional workout videos every month plus a workout calendar.
Functional Circuits Total Body Class
EQUIPMENT FOR CLASS:
Set of medium weights, I’m using 8 lbs
Single heavy weight, I’m using 20 lbs
In this class, we start with a guided warm up, focusing on mobility and dynamic movement. We then move onto our functional circuit work. In each of the three circuits, you’ll preform four exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So that’s 2 mins of work, 30 sec rest.
In Circuits 2 & 3, we’ll do some unilateral work so we’ll complete 4 sets of the circuits, alternating right and left. In Circuit 1, we’ll complete 3 sets.
Between circuits, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.
We finish class with a guided cool down and stretch.
Workout Breakdown
01:30 Warm Up & Mobility
09:38 Functional Circuits Workout
Circuit 1, medium weights
Rotating Biceps Curls
Hammer Curls with Lunge – Squat Step
Squat Thrust with External Rotation at the Bottom
Shoulder Press, Shaper, Press Up
Circuit 2, heavy weight
Staggered DL – SL DL
Lunge Row x2 – Pulse x2
Lizard to Low Squat to Knee Drive (bodyweight)
SL DL with Arm Reach (bodyweight)
Circuit 3, single medium weight
Boat Sit Up to Balance
Boat Pose Shoulder Press – Twist
Side Plank Rotation – Top Knee Crunch (bodyweight)
