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 262 | FIS Chest (30 Minute Workout) with Lauren Eirk

    This FIS Muscle Focus workout targets the Pectoral Muscles. This session begins by connecting breath with movement to engage muscles of the trunk and spine as a warm-up. As you begin to observe your range of motion, you will see what areas of your body need attention.

    Using many core positio...

  • Video 260 | Top Ten Mobility Exercises (30 Minutes) with Lauren Eirk

    Everyone has experienced tension in the body after many hours of sleep, being in a tight space, or repetitive activity. Many times, our tension is due to certain muscles that are overworking and others that are underworking. In this video, enjoy unique mobility exercises to balance muscle stren...

  • Video 259 | Powerhouse Workout (30 minutes) with Lauren Eirk

    Want to add a challenge to your your mat Pilates routine? Adding dumbbells and the mini ball will help add a challenge to your limbs and your core so that you get even better results in the time you have available.

    As we flow through many of the exercises from the classic routine created by Jo...

  • Video 254 | Yoga Breathing (30 Minute Practice) with Lauren Eirk

    There is a strong correlation between how we breathe mechanically and how we feel emotionally. Knowing how to properly breathe is the first step in any fitness program.

    This video begins with breath awareness and several breathing exercises to help rid your mind of anxiety. These exercises w...

  • Video 253 | Better Back Challenge Day 05 (30 minute workout) with Lauren Eirk

    Now that we have gotten to Day Five of the Better Back Challenge, we are ready to add some real resistance to our back-centered workouts. You will need a set of light dumbbells to challenge the core exercises chosen for this routine for more improvements in muscle strength.

    This workout is pack...

  • Video 252 | Better Back Challenge Day 04 (30 minute workout) with Lauren Eirk

    For Day (04) of the Better Back Challenge, we will be performing key exercises from an unstable, round surface to enhance our core strength. Now that you feel more confident about your individual range of motion, we are ready for this new challenge!

    In this video, you will get to understand and...

  • Video 251 | Better Back Challenge Day 03 (30 minute workout) with Lauren Eirk

    In Day 03 of the "Better Back Challenge", we are progressing from the chair to standing exercises, as we explore our range of motion by using a yoga strap to improve muscle strength. This video is packed full of some of the most effective back therapy yoga postures as we work to become stronger o...

  • Video 250 | Better Back Challenge Day 02 (30 minute workout) with Lauren Eirk

    In Day 02 of the Better Back Challenge, we will be using a small sponge ball with a chair to add resistance to our exercises from Day 01 with new exercise variations. The chair will again be used for support to make several common floor exercises feel more comfortable.

    The sponge ball ("mini...

  • Video 249 | Better Back Challenge Day 01 (30 minute workout) with Lauren Eirk

    Day One of the Better Back Challenge, learn about assessing your body to better align your workouts. You will need a chair for the seated and standing exercises as we learn to understand our range of motion differences and how to improve muscle strength. This video is packed full of some of the ...

  • Video 248 | Yoga Therapy for Hips (30 Minutes) with Lauren Eirk

    Hip joints can be problematic, especially as we age. It is a weight-bearing, complex joint that moves in a variety of motions that takes on a lot of stress throughout the day. This video will take you through various motions of the hip, trunk, and spine from flexion, extension, rotation, abduct...

  • Video 245 | How To Pilates (30 Minutes) with Lauren Eirk

    Joseph Pilates, born in 1883 in Germany, founded the system of Pilates. Learn about his background is family, the reasons why he developed this famous 34 mat exercises. Joseph Pilates based his work on three principles: Breath, whole-body health and whole-body commitment; with the whole-body en...

  • Video 240 | Yoga For Beginners (35 Minute Practice) with Lauren Eirk

    In this beginner Yoga practice, we will start with several breathing exercises and move into an evaluation of today's available range of motion. See how the FIS methodology is rooted in muscle health. From here, we move into some basic Yoga postures designed to improve neuromuscular balance and ...

  • Video 237 | Pilates Ball for the Back (30 Minute Workout) with Lauren Eirk

    The stability ball is is known for its ability to adjust to the curves of the spine to make core exercises more effective. In this workout, you will feel confident moving into various positions that extend the spine and hips.
    The routine starts with rhythmic motions to warm up the trunk and sp...

  • Video 236 | Yoga for Hamstrings (30 Minute Practice) with Lauren Eirk

    Hamstring can become tight and overworked as other muscles around the hip joint become weak or imbalanced. In this unique approach, we will address muscular balance to help muscles of the hip become stronger. The result of a better balance of muscle tension can address pain and discomfort at th...

  • Video 235 | Rotator Cuff Therapy (30 Minute Routine) with Lauren Eirk

    Having a shoulder injury can be extremely painful and can interfere with many of our daily functions. The ideal scenario is to keep muscles strong and balanced so that injuries can be avoided entirely. In this video, practice many shoulder exercises designed to improve scapular mobility and ove...

  • Video 233 | FIS Core Bodyweight Workout (30 minutes) with Lauren Eirk

    This FIS Muscle Focus workout targets the core. This session is designed to position the body inn a variety of ways against gravity to strengthen the core. Using concentric, eccentric, and isometric muscle contractions, this workout will help you feel taller and stronger by strengthening the m...

  • Video 234 | Thigh Band Glute Workout (30 Minutes) with Lauren Eirk

    If you are looking for an effective workout to target the booty, you are in the right place! This workout includes a standing warm-up followed by a core training section designed to strengthen the hips while activating the surrounding muscles of the trunk and spine. This section is followed by ...

  • Video 230 | FIS Abs (30 Minute Workout) with Lauren Eirk

    This FIS Muscle Focus workout targets the abs. Begin with a practice of connecting the breath with the trunk and spine motions and progress into some gentle range of motion exercises. The remainder of the workout includes many isometric, eccentric, and concentric core exercises, asking the trun...

  • Video 229 | FIS Back Workout (30 Minutes) with Lauren Eirk

    This FIS Muscle Focus workout targets the Back. This session begins by connecting breath with movement to engage muscles of the trunk and spine as a warm-up. As you begin to notice your range of motion, you will see what areas of your body need attention. Using many core positions, target shou...

  • Video 226 | Wake Up Yoga (30 Minute Workout) with Lauren Eirk

    This workout is a Gentle Yoga practice that is designed to gently wake up the muscular system after a long period of rest or non-movement. This soothing practice begins on the floor and progresses to standing with a vinyasa flow routine. Activate your muscles to work out any tension and stiffne...

  • Video 225 | Bodyweight Workout (30 minutes) with Lauren Eirk

    Sometimes you do not have the ability to use equipment in your workout, or you just need variety. Working with bodyweight only can not only give variety to your fitness plan but it can teach you how to use more muscular effort when we exercise. An exercise is not about watching a weight move, b...

  • Video 221 | Therapeutic Workout for Shoulders (35 Minutes) with Lauren Eirk

    It is often difficult to know what to do with our shoulders if we are dealing with loss of function and pain. This video will give you an array of exercises that can be options for you. Some of the primary motions in the shoulder include elevation, depression, retraction, and protraction. The ...

  • Video 220 | Strength and Conditioning Hips & Core Challenge Day 5: Lauren Eirk

    This final workout in our 5-Day Core challenge will target the muscle groups that extend the hip and help us keep our trunk and spine upright. Extension is often a motion that we neglect due to the many hours we spend sitting and flexing forward. These muscles are super gravity fighters! The b...

  • Video 219 | Strength and Conditioning Hips & Core Challenge Day 4: Lauren Eirk

    In today's culture, we spend large amounts of time in a seated posture. For this reason, many of the muscles that hold us upright in our back become weak. Posture becomes more rounded and shoulders tend to roll forward. In this video, we will target spinal extensor muscles, internal / external ...