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 495 | Total Body Strength Mix (30 minutes) with Lauren Eirk

    This strength workout is designed to explore the muscular system from head to toe with a superset approach to training. There are five upper and lower body combinations in each group, each performed twice at a moderate pace. Each combination includes a lower body and upper body exercise using d...

  • Video 493 | Iso-Dynamic Chest and Shoulders (30 minutes) with Lauren Eirk

    In this workout, we will perform several isometric exercises for the chest and shoulder in various stability ball positions. Also, we will combine concentric and eccentric contractions using dumbbells.

    Start with the stability ball alone as a resistance to press into for purposeful isometrics. ...

  • Video 491 | SI Joint Pain Relief (30 minutes) with Lauren Eirk

    Pain originating from spasms in your piriformis muscle, a large muscle located deep in the buttock, is called piriformis syndrome. Even though this condition is very common, it is a complex problem to treat. The key is to keep surrounding muscles around the pelvis, hips and core strong and regu...

  • Video 489 | Yoga Back Therapy (35 Minutes) with Lauren Eirk

    Lower back pain is very common and complex to treat. The key is to keep surrounding muscles around the pelvis, hips and core strong and regularly practice various joint angles in order to maintain range of motion.

    Yoga can be extremely helpful with back care. Using the Yoga strap and the Yoga ...

  • Video 488 | Core Strength (30 minutes) with Lauren Eirk

    There is a logic to the exercises that belong to the classic Pilates series, which is a bodyweight workout. The addition of small props can add some purposeful resistance to these targeted core exercises.

    In the first segment, experience weighted crunches and roll-ups to help you to focus on ...

  • Video 486 | Arms and Shoulders Builder (30 minutes) with Lauren Eirk

    The goal of this workout is hypertrophy/growth of the muscles that move the shoulder and elbow joints. We will accomplish this with a high repetition routine using resistance that allows us to engage or "squeeze" our muscles for better contractions. Work the triceps, shoulders, and biceps muscl...

  • Video 484 Quadriceps Builder (30 minutes) with Lauren Eirk

    The goal of this workout is hypertrophy/growth of the muscles of the quadriceps that cross the front of the knee and hip. We will accomplish this with a high repetition routine using resistance that allows us to engage or "squeeze" our muscles for better contractions. Work the quadricep muscles...

  • Video 482 | Total Bodyweight Builder (30 minutes) with Lauren Eirk

    In this workout, I have chosen ten of the most effective multi-joint exercises for muscle hypertrophy goals using a chair, a Yoga Block, and your body. 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 exercis...

  • Video 480 | Back Builder (30 minutes) with Lauren Eirk

    The goal of this workout is hypertrophy/growth of the muscles of the back. We will accomplish this with a high repetition routine using resistance that allows us to engage or "squeeze" our muscles for better contractions. Work the spinal erectors and rear shoulder muscles both as movers in thre...

  • Video 477 | Neck Tension Rx (30 minutes) with Lauren Eirk

    The cervical spine is often tight and painful when other nearby joints cannot pick up the motions needed by the individual. The neck is the most mobile area of the spine and often picks up unnecessary motions.

    In this therapeutic strength routine, we will perform four separate exercise combin...

  • Video 476 | Back, Biceps, and Abs (30 minutes) with Lauren Eirk

    This strength training workout consists of "pulling" motions with 10 minutes of back and 10 minutes of biceps training. To break things up, we will do a 10 minute abdominal section. These muscles are essential to core strength.

    Experience modifications and cues for rows, pullover, planks, crun...

  • Video 475 | SI Joint Stability (30 minutes) with Lauren Eirk

    The SI Joint is small and very strong, reinforced by strong ligaments that surround it, and does not have much motion. It functions to transmit forces from the upper body to the pelvis (hips) and legs and to act as a shock-absorbing structure.

    In this video, we will be focusing on exercises tha...

  • Video 474 | Core Stability (30 minutes) with Lauren Eirk

    Spinal Stabilization is an important part of any exercise routine, as the core acts as a brace to transfer forces from the trunk and spine to the extremities and absorb forces from the extremities to the trunk and spine. We will use bodyweight, a dumbbell, and a TheraBand. Exercises will vary f...

  • Video 472 | Achilles Tendon Therapy III (30 minutes) with Lauren Eirk

    This protocol is intended as a guide to help anyone currently in the recovery period of three to six months from post-operative Achilles tendon repair or achilles injury. These exercises can also help with achilles tendonitis and as a preventative measure for achilles health. This routine is ba...

  • Video 470 | Achilles Tendon Therapy II (30 minutes) with Lauren Eirk

    This protocol is intended as a guide to help anyone currently in the recovery period of six to twelve weeks from post-operative Achilles tendon repair or achilles injury. These exercises can also help with achilles tendonitis and as a preventative measure for achilles health. This routine is ba...

  • Video 469 | Ball, Chest, and Triceps (30 minutes) with Lauren Eirk

    In this workout, notice how the stability ball transforms so many exercises that we have done so many times. The ball adds an element of stability training and fun so that we can add a freshness to our exercise routine. You will need some light and heavy dumbbells for this workout, which will b...

  • Video 468 | Achilles Tendon Therapy (30 minutes) with Lauren Eirk

    This protocol is intended as a guide to help anyone at zero-six week in dealing with post-operative Achilles tendon repair or achilles injury. These exercises can also help with achilles tendonitis and as a preventative measure for achilles health. This routine is based on the individual's own ...

  • Video 466 | Mobility Challenge: Day 5 (30 minutes) with Lauren Eirk

    On Day 5 of the mobility series, we will look to strengthen the muscles involved in rotating through the trunk and spine. As we rotate through the spine, you will notice movement coming from the shoulders and hips to accommodate trunk rotation,

    We begin by exploring our ability to reach across ...

  • Video 465 | Mobility Challenge: Day 4 (30 minutes) with Lauren Eirk

    On Day 4 of the mobility series, we will look to strengthen the muscles involved in pulling things towards our body. The motions include shoulder extension, shoulder abduction / retraction, and elbow flexion. Within this, we also look at the spine's involvement in the pull.

    We begin by explorin...

  • Video 464 | Mobility Challenge: Day 3 (30 minutes) with Lauren Eirk

    On Day 3 of the mobility series, we will look to strengthen the muscles involved in pushing things away from our body. The motions include shoulder flexion, shoulder adduction / protraction, and elbow extension.
    Within this, we also look at the spine's involvement in the push.

    We begin by expl...

  • Video 463 | Mobility Challenge: Day 2 (30 minutes) with Lauren Eirk

    On Day 2 of the mobility series, we will look to strengthen hip flexion, knee extension, ankle dorsiflexion on the way down into the hip hinge, then hip extension, knee extension, and ankle plantar flexion on the way up. Within this, we also look at the spine's involvement in the hip hinge.

    We b...

  • Video 462 | Mobility Challenge: Day 1 (30 minutes) with Lauren Eirk

    On day 1 of the mobility series, we will look to strengthen hip flexion, knee flexion, ankle dorsiflexion on the way down to the squat, then hip extension, knee extension, and ankle plantar flexion on the way up. Within this, we also look at the spine's involvement in the squat.

    We begin by exp...

  • Video 461 | Yoga Chair Shoulder Mobility (30 minutes) with Lauren Eirk

    Yoga itself is an isometric practice using the principles of resistance training. Postures, or "asanas", are used in Yoga to create maximum health in the body for improved concentration and control. In this practice, the focus is to improve the integrity of the shoulder joint.

    Using a chair as ...

  • Video 460 | Pilates Lean Legs (30 minutes) with Lauren Eirk

    This workout showcases many of the classic Pilates mat exercises that target the lower body using nothing but bodyweight, high reps, and high effort in order to hypertrophy and "tone" the legs.  

    We will start with a standing warm-up, then move to the floor for several sidelying hip exercises.  ...