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 583 | Integrated Hip Isometrics (30 minutes) with Lauren Eirk

    In this Isometric workout, we will be utilizing isometric resistance training for the hips while integrating the knee, ankle, foot, and spine as a progressive approach to isolation work. Practice multi-joint isometric positions using one or two legged standing positions followed by several seate...

  • Video 581 | Full Body Magic Circle (30 minutes) with Lauren Eirk

    This Pilates mat routine incorporates the magic circle, an elastomer, into many traditional Pilates moves to strengthen the core, lower body, and arms. We will begin with a warm up, followed by a standing sequence to work the lower body, chest, and back regions. Floorwork will target the arms,...

  • Video 580 | Spinal Stenosis Rx (30 minutes) with Lauren Eirk

    Spinal Stenosis can be a very painful condition, causing lower back pain, poor circulation in the legs, vascular conditions, and forward leaning. Commonly, it feels better when sitting and worse when standing. However, it is possible to exercise in a way that can strengthen muscles and reduce p...

  • Video 578 | Core Yoga Flow (30 mionutes) with Lauren Eirk

    In this yoga flow, we will incorporate several essential joint isometrics that target essential muscles that attach to the spine, rib cage, scapulae, and pelvis to improve your overall range of motion as well as joint stability. This routine does not require props or equipment, as we will use th...

  • Video 577 | Yoga for Neck, Back, & Shoulders (30 minutes) with Lauren Eirk

    Neck, shoulder, and back pain is very common for many individuals due to cell phones and computers. Although Yoga is commonly thought of as a stretching activity, it is actually resistance training. In this therapeutic Yoga routine, learn valuable isometrics and strength training exercises to a...

  • Video 575 | Weighted Isometrics: Upper Body (30 minutes) with Lauren Eirk

    This workout combines many of the single joint and multi-joint isometric positions using not only bodyweight as resistance, but dumbbells as well! Experience variations in many shoulder, elbow, and spinal isometrics for improved mobility and stability.

    You will be amazed at how much of a chal...

  • Video 574 | Weighted Isometrics: Lower Body (30 minutes) with Lauren Eirk

    This workout combines many of the single joint and multi-joint isometric positions using not only bodyweight as resistance, but dumbbells as well! Experience variations on hip flexion, extension, adduction, abduction and rotation isometrics for improved mobility and hip stability.

    You will be...

  • Video 572 | Shoulder Prehab (30 minutes) with Lauren Eirk

    Prehabilitation is the practice of keeping our joints healthy as preventative maintenance. It requires a constant revision of basic principles, patience, consistency, and practice.

    This bodyweight routine uses bodyweight, the floor, the wall, and the TheraBand to create essential mobility and...

  • Video 571 | Strong Quads and Thighs (30 minutes) with Lauren Eirk

    In this workout, we will focus on a very important set of muscles that not only flex the hip, but also straighten the knee. Hip flexor muscles include the psoas major, iliacus, tensor fascia latae, and rectus femoris. The quadriceps also extend the knee, making it straight. These are an essenti...

  • Video 570 | Hip and Core Prehab (30 minutes) with Lauren Eirk

    Prehabilitation is the practice of keeping our joints healthy as preventative maintenance. It requires a constant revision of basic principles, patience, consistency, and practice.

    This bodyweight routine is jammed full of hip and spine exercise essentials, designed to address some of the maj...

  • Video 424 | Isometric Hip and Knee Mobility Boost (30 minutes) with Lauren Eirk

    The hip is a very complex joint, capable of moving in many planes of motion. By comparison, the knee's structure is primarily capable of flexing and extending. Muscle weakness in these joints can cause pain and tightness. This can make exercise positions difficult to access.

    In this workout,...

  • Video 568 | Build Your Back (30 minutes) with Lauren Eirk

    When it comes to building your back, we know that the more challenging the exercise, the more muscle fibers you will use. Upper, middle, and lower back regions are extremely important to keep strong, since they help us maintain an upright posture and protect the spine. Back exercises involve th...

  • Video 567 | Build Your Glutes (30 minutes) with Lauren Eirk

    When it comes to building your glutes, we know that the more challenging the exercise, the more muscle fibers you will use. Since glutes are so hard to target in many exercises, high muscle activation is the key.
    In this workout, the glute medius, minimus, and maximus are tageted in standing a...

  • Video 564 | Lower Body Build: Circuit (30 minutes) with Lauren Eirk

    In this hypertrophy workout, the lower body is the target while using a yoga block, dumbbells, and bodyweight. Using twelve exercises in a circuit training format, experience standing, supine, and prone exercises in a steady-pace resistance training workout. Using rep cadences and intensity shi...

  • Videeo 559 | Osteo-Hips (35 minutes) with Lauren Eirk

    Osteoporosis is often referred to as the “silent” disease because you typically do not have symptoms until you break a bone or become informed at a routine doctor visit. It develops when bone mineral density and bone mass decreases, or when the quality or structure of bone changes.

    Osteoporosis ...

  • Video 555 | FIS Golfer's Elbow (30 minutes) with Lauren Eirk

    This routine offers a holistic full-body approach to the treatment and prevention of medial epicondylitis / golfer's elbow from repetitive wrist and arm motions using a theraband and dumbbells.

    The cause of golfer's elbow stems from repeating incorrect movements of the arm and the force of hitt...

  • Video 554 | Knee-Friendly Leg Workout (30 mins) with Lauren Eirk

    This lower body workout is designed to strengthen the muscles of the hips, thighs, glutes, and lower leg without a lot of repetitive knee bending and mechanical stress. Learn how to feel more comfortable in many lower body exercises such as squats and lunges with this knee-friendly approach.

    We...

  • Video 551 | FIS Tennis Elbow (30 minutes) with Lauren Eirk

    This routine offers a holistic full-body approach to the treatment and prevention of lateral epicondylitis / tennis elbow from repetitive wrist and arm motions using a theraband and dumbbells.

    The cause of tennis elbow stems from repeating incorrect movements of the arm and the force of hitting...

  • 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...