Pilates is considered to be a bodyweight form of training. Because of this, the load required to do this activity will build only enough muscle to deal with that, which may be enough for some goals! However, adding weights to Pilates will give you the ability to build muscle beyond mat-based Pi...

In this therapeutic workout, the stability ball is used in a supportive way to improve shoulder and neck stability. The round nature of the ball offers support as well as unique additions to many trunk-related exercises to benefit the shoulders and neck.

We begin with seated mobility as we mo...

On the sixth day of the Initiate challenge, we will be transitioning a little faster in this total body workout using bodyweight and dumbbells. We will be experimenting with the overall speed of a muscle contraction to boost both our average power and velocity of movement a few times during this...

On the fifth day of the Initiate challenge, we will incorporate some antagonist superset format in a total body workout using bodyweight and dumbbells. Each of the exercises will be done for 2-3 sets of 8-12 repetitions to help stimulate the three components of muscle growth.

This workout will ...

On the fourth day of the Initiate challenge, we will incorporate some trunk rotation motions and asymmetrical loading in a total body workout using bodyweight and dumbbells. Each of the exercises will be done for 2-3 sets of 8-12 repetitions to help stimulate the three components of muscle grow...

On the third day of the Initiate challenge, we will incorporate some abduction and adduction motions in a total body workout using bodyweight and dumbbells. Each of the exercises will be done for 2-3 sets of 8-12 repetitions to help stimulate the three components of muscle growth.

This workout ...

On the second day of the Initiate challenge, we are progressing resistance training with a full body workout using bodyweight and dumbbells. There will be slightly more exercises for muscles on the back of the body than the front today, since these are commonly an area that is very weak on most ...

On this first day of the Initiate challenge, we are progressing resistance training with a full body workout using bodyweight and dumbbells. You will notice a lot of flexion and extension in the chosen exercises today!

This workout will run through the FIS 5-Step Cycle of Muscle Maintenance, ...

Elastic Bands open up so many creative ways to train our body. They do not rely on gravity, they are lightweight, and they are extremely portable! Many times, dumbbells make it harder to train certain areas of our body, such as with pulling exercises.

In this workout, we will use elastic ba...

Three-part fusion of Yoga, strength, and Pilates core exercises for glutes, low back, and hamstrings with dumbbells, a thigh band, and a support. This workout will build strength and endurance, keeping a moderate pace with high repetitions.

Begin with a Yoga-inspired isometric series that targ...

This workout consists of 13 of the best bodyweight exercises we have to stay strong. These are called calisthenics. Calisthenics can be done anywhere, at any time, without the need for equipment. This makes them highly accessible for anyone, regardless of fitness level.

Calisthenics emphasize ...

Enhance the flexibility in your hip joits with this integrated aproach to mobility training. Using a variety of positions, this bodyweight routine addresses hip range of motion as compared to the surrounding knee, hip, trunk and spine, foot and ankle motions. See how a limitation at one joint c...

Getting adequate rest is an essential part of our health. This is a time for our body to repair tissues, clear toxins in the brain, lower blood pressure, lower the heart rate, and get us ready for a new day. Sleep can help prevent excess weight gain, heart disease, and increased illness duratio...

This workout fuses the stability ball and classic Pilates. These two work great together, since they are both designed for the trunk and spine! In this workout, challenge your balance and joint stability while adapting many great Pilates exercises on a curved, supportive surface. You will expe...

The muscles of the back keep us upright and help support our spine. They also help to orient our shoulder blades and allow for the strength of our upper limbs. In this workout, we will move through a variety of shoulder positions to build these muscles.

Exercises include ten variations of th...

The pectoral muscles adduct the shoulder, bringing our arms across our body. They also move our shoudler blades apart to allow for freedom of movement in our arms and shoulders. In this workout, we will move through a variety of shoulder positions to build these muscles.

Exercises include t...

The meniscus of the knee is a crescent-shaped fibrocartilaginous anatomical structure that refers to the cartilage of the knee, either to the lateral or medial meniscus. The meniscus provides structural integrity to the knee and absorbs shock. A torn meniscus is one of the most common knee inju...

This bodyweight routine is designed to build muscles in your glutes, inner and outer thighs, hamstrings, and abdominals. We will begin a floor sequence for the inner / outer thighs, then move into a bodyweight glute and hip calisthenics. The second half of this workout moves into an abdominal r...

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...

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,...

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...

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...

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...

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...