30 Minutes

30 Minutes

Whether you are looking for Yoga, Pilates, Barre, or Strength, sometimes time is the biggest issue! This collection is here to help you locate our collection of videos that are 30 minutes in length so that you can easily fit your workout into your busy schedule.

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30 Minutes
  • Video 549 | Upper Back Mobility (30 minutes) with Lauren Eirk

    This mobility workout features isometric and concentric muscle contractions using a Yoga Strap and Theraband respectively. Many times, we feel tight and stiff due to muscle weakness. The body gets comfortable in the ranges and motions we experience all day, and muscles weaken everywhere else. ...

  • Video 548 | Core Foundations Four: Day 5 (30 minutes) with Lauren Eirk

    As we finish week four, the focus is learning to improve joint stability and balance, placing more workload on our neuromuscular system. This workout incorporates the stability ball in a variety of extension exercises. It is the best tool to work your core, due to its curved shape. It is often...

  • Video 547 | Core Foundations Four: Day 4 (30 minutes) with Lauren Eirk

    In this workout, dumbbells are added to many of the back-bending exercises we have been incorporating, such as standing pulldowns, rows, back bends, hip extension and glute bridge variations. To target the muscles in this plane of motion, we will be using a combination of dumbbells and Theraband...

  • Video 546 | Core Foundations Four: Day 3 (30 minutes) with Lauren Eirk

    These core calisthenics exercises use concentric and eccentric resistance training, moving in and out of positions with bodyweight as resistance. The focus of this workout is trunk extension. Experience some traditional core exercises such as hip extension, forward bends, quadruped, prone backb...

  • Video 545 | Core Foundations Four: Day 2 (30 minutes) with Lauren Eirk

    In this workout, we will use the yoga strap and block to help create resistance into the upper, mid, and low back regions to move into trunk extension. Practice backbends in standing, lunging, single leg balance, seated, prone, and supine bridge positions. We will target the rear shoulder, glut...

  • Vide0 544 | Core Foundations Four: Day 01 (30 Minutes) with Lauren Eirk

    In this full week of extension workouts, we will practice isometric joint positions in the sagittal plane from the hip, shoulder, and spine. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics.

    Isometrics can...

  • Video 543 | Core Foundations Three: Day 5 (30 minutes) with Lauren Eirk

    This workout incorporates the stability ball in lateral flexion exercises. It is the best tool to work your core, due to its curved shape. As we finish week three, the focus is learning to inprove joint stability and balance, placing more workload on our neuromuscular system.

    This workout st...

  • Video 542 | Core Foundations Three: Day 4 (30 minutes) with Lauren Eirk

    In this workout, dumbbells are added to many of the sidebending exercises we have been incorporating, such as standing side-bend, side plank, and hip abduction / side leg raises. To target the muscles in this plane of motion, we will be loading the exercises unilaterally (one side) to target hip...

  • Video 541 | Core Foundations Three: Day 3 (30 minutes) with Lauren Eirk

    These core calisthenics exercises use concentric and eccentric resistance training, moving in and out of positions with bodyweight as resistance. Experience some traditional core exercises such as side planks, crunches, and side leg raises, followed by seated core exercises to bring about latera...

  • Video 540 | Core Foundations Three: Day 2 (30 minutes) with Lauren Eirk

    In this workout, we will use the Yoga Blocks to help create resistance into lateral flexion / sidebend. Many of the positions are Yoga-themed, especially in some of the standing exercises as well as quadruped sidebend isometrics, side planks, and several Yoga postures that are set up to target m...

  • Video 539 | Core Foundations Three: Day 1 (30 minutes) with Lauren Eirk

    In this full week of sidebend workouts, we will visit isolated isometric joint positions in the frontal plane, at the hip, shoulder, and spine. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics.

    Isometrics ...

  • Video 538 | Core Foundations Two: Day 5 (30 minutes) with Lauren Eirk

    Today, we bring in the stability ball which is the best tool to work your core, due to its curved shape. However, we will be working to stabilize and balance in this workout, placing more workload on our neuromuscular system.

    This workout starts on the ground, with the ball used as a supporti...

  • Video 537 | Core Foundations Two: Day 4 (30 minutes) with Lauren Eirk

    In this workout, dumbbells are added to many of the flexion-based exercises we have been incorporating, such as crunches, leg raises, knee to chest, and several others. To target the muscles in this plane of motion, we will be loading the exercises bilaterally (both sides) to target hip, spinal,...

  • Video 536 | Core Foundations Two: Day 3 (30 minutes) with Lauren Eirk

    These core calisthenics exercises use concentric and eccentric resistance training, moving in and out of positions with bodyweight as resistance. Experience some traditional core exercises such as crunches, knee to chest, and the criss-cross, followed by seated hip exercises to bring about flexi...

  • Video 535 | Core Foundations Two: Day 2 (30 minutes) with Lauren Eirk

    Day 2 is designed to integrate many of the isometrics from Day One into integrated joint positions. As we move to achieve the posture, notice any areas that you may feel are limited or tight. It is natural for weaker muscles to rely on stronger muscles to do their job, but as our muscles become...

  • Video 534 | Core Foundations Two: Day 1 (30 minutes) with Lauren Eirk

    In this full week of trunk flexion workouts, we will visit isolated isometric joint positions in the sagittal plane, at the hip, shoulder, and spine. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics.

    Isome...

  • Video 533 | Core Foundations Day 5 (30 minutes) with Lauren Eirk

    Today is my most favorite. The stability ball is the best tool to work your core, due to its curved shape. However, we will be working to stabilize and balance in this workout, placing more workload on our neuromuscular system.

    This workout starts on the ground, with the ball used as a suppo...

  • Video 532 | Core Foundations Day 4 (30 minutes) with Lauren Eirk

    In this workout, dumbbells are added to many of the rotation exercises we have been using such as crunches, bridges, quadruped, and several others. Many times, only one side will be loaded so the contralateral side has to stabilize to perform the activity.

    Next, experience some interesting vari...

  • Video 530 | Core Foundations Day 2 (30 minutes) with Lauren Eirk

    Day 2 is all about integration. Using many of the techniques and positions from Day 1, we will be moving through some positional isometrics with multiple joints. As we move to achieve the posture, notice any areas that you may feel are limited or tight. It is natural for weaker muscles to rely...

  • Video 529 | Core Foundations Day 1 (30 mins) with Lauren Eirk

    Welcome to a full week of trunk rotation workouts. In mechanics, we call this the transverse plane. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics!

    Isometrics can improve range of motion, reduce pain, a...

  • Video 527 | Pickleball Knee Rx (30 minutres) with Lauren Eirk

    The knee joint is often injured in sports. With the hip and trunk sitting above it and the foot, ankle below, the knee often has to pick up motions that it is not designed to do, such as excessive rotation and lateral motion. Some of the most common injuries to the knee in pickleball include P...

  • Video 526 | Pre and Post Sport Mobility (30 minutes) with Lauren Eirk

    Warm-Ups should be a scaled-down version of what you are getting ready to do, and cool-downs should ensure that your muscles are still communicating well with your central nervous system, as you bring your energy back to homeostasis. For this reason, I have chosen some of my favorite mobility-st...

  • Video 523 | Pilates Back Therapeutics (30 minutes) with Lauren Eirk

    This bodyweight Pilates Mat routine is designed to target mid-lower back pain using some classic exercises with a therapeutic twist. Begin with spinal stabilization exercises for the hip flexors and transverse abdominis and move into a mobility practice for lumbar extension using the sponge bal...

  • Video 521 | ISO-Strong Upper Body (30 minutes) with Lauren Eirk

    In this Yoga-inspired strength training routine, practice maintaining several multi-joint positions while under the influence of external resistance.

    The dumbbells are used strategically to challenge many postural muscles as they work to counter the joint action. The Yoga Strap will be used a...