This strength training routine focuses on the anterior, middle, and posterior deltoid of the shoulder as well as the four rotator cuff muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles work together to create a force couple to direct the upper arm bone (hum...

The idea of an Anterior Chain refers to the structures at the front of the torso, legs and spine. These muscles provide a foundation for movement and power. The main muscles that make up the Posterior Chain are the shin muscles, pectoral / chest, quadriceps, hip flexors, serratus anterior, abdo...

Day ten is a full body workout using dumbbells, TheraBands, and bodyweight as resistance. The focus for today is to challenge the trunk and spine in a stabilization role, working isometrically to hold the body still while against a resistance. Anti-rotation is given to exercises that requiresus ...

In this series, Day 6 is an active rest day, with a video suggestion if you feel like it! Day 7 is rest. That is why we are now looking at Day 8! You can go at your own pace, however!

Today is leg day! As we start off our second week of workouts, this will get our metabolism going and jump...

Day five is the half-way mark! Today we are approaching our muscle building in a full-body circuit format. We will be doing four mini circuits twice each. You will need a light and heavy set of dumbbells for upper and lower body exercises as well as a TheraBand.

Combo One:
Thread the Needle...

Day one of the Ignite Challenge is designed to work the large muscles of the lower body and its associated trunk muscles that perform flexion movements. We will be focused on variations of squats, lunges, planks, and crunches using bodyweight and dumbbells.

Experience concentric and eccentric...

In this strength training workout, experience five supersets of complementary exercises using dumbbells, a Theraband, and a chair for added resistance. Each superset will be performed twice, with the focus being placed on proper form and muscular engagement.

Each combination will combine a sh...

In this Hatha Yoga practice, we will use a chair to help us access various hip-focused asanas. The chair raises the floor to meet our body's needs and serves as a platform to press against for muscle activation. You will need a Yoga block and a Yoga strap for this workout.

We will begin from a...

From a seated position, we begin the workout with a range of motion assessment in:
plantarflexion / dorsiflexion
eversion / inversion
abduction / adduction

With direction about where you feel limited, we will practice several ankle mobility exercises that are designed to improve muscular respons...

This lower body and core workout combines the isometric muscle contractions of yoga with eccentric and concentric muscle contractions of pilates to target the core, hips, and legs. These are some of the most effective muscle strengthening exercises for the total body.

See how Yoga and Pilates...

A compound exercise is any movement where you’re using more than one muscle group with multiple joints in a single exercise. It is important to perform isolated work that targets your body's weaknesses, but it is also beneficial to integrate joint motions.

Exercises in this video include:
Push...

The ancient practice of Yoga is full of postures that are centered around the health of the trunk and spine. In this flow-style practice, the sponge ball and TheraBand will be incorporated into several spinal postures that flex, extend, and rotate the spine. This is extremely helpful for suppor...

This FIS Muscle Focus workout targets the arms. The FIS Method is based on sound exercise mechanics that is kinder to your joints while giving you great results! This strength training routine targets the muscles that flex and extend the elbow joints, the biceps and triceps. The routine begins...

This 45 minute Pilates strength routine is packed with classic Pilates Mat exercises designed to work your core, hips, and upper body using the magic circle, sponge ball, and a Theraband. These resistance tools can add challenge to various hip, shoulder, and spinal joint motions by placing them ...

Positional isometric strength training can build strength, improve muscle contractions, lower risk of injury, reduce inflammation, increase bone density, burn fat, and help with mobility.

In this workout, we will use bodyweight, the floor, and a ThreraBand to create resistance for the back and...

Positional isometric strength training can build strength, improve muscle contractions, lower risk of injury, reduce inflammation, increase bone density, burn fat, and help with mobility.

In this workout, we will use bodyweight, the floor, a sponge ball, and a support to create resistance for ...

This workout will add challenge and variation to your mat Pilates routine. Dumbbells can 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 Joseph Pil...

Spinal health is essential, as the spine is responsible for so many functions in our body. The muscles around the spine must be strong and responsive throughout our lives in order to keep our spine injury free.

In this Yoga practice, we will explore various spinal movements to work on symmetr...

The ball can act as an amazing tool to help support the joints, add resistance, and cause us to have to react to the moving surface. It is considered to be an unstable surface, but it can also make exercise feel much more comfortable. Enjoy this workout in a moving fashion as you transition fr...

This workout features the stability ball as a tool to add instability, resistance, and variety to several lower body exercises. The muscles of the trunk and spine are used in nearly every position as you work to control the moving ball. Some of the best hip and glute exercises can be done with ...

This bodyweight workout incorporates complementary Yoga and Pilates routines designed to move your body in a variety of ways while improving the longevity of your spine by strengthening the muscles around it!

Yoga poses are done in with a slower, static format. Pilates exercises are done with...

This workout is choreographed to rotate through your hips, spine, shoulders, and neck for improved core strength and spinal stability using variations of several classic Pilates Mat exercises.

We begin with a warm up to check our mobility, then move into some variations of the Pilates Roll-Down...

This workout begins with a standing warm up for the lower body, then moves to some great inner / outer hip exercises using the thigh band. Then we move into some compound leg exercises with variations on the squat, lunge, hip and forward bends using dumbbells and a thigh band to strengthen the h...

This strength workout is designed to address muscle weakness and mobility issues with a full body circuit format, transitioning from one exercise to the next for cardiovascular health. Using dumbbells, experience 10 different strength exercises from lower body to upper body. We will be moving t...