This strengthening routine is designed to combat outer hip pain using isometric and concentric resistance training with dumbbells, a thigh band, and a support.

Lateral hip pain is commonly referred to as "Trochanteric Bursitis". This is a condition where the large bony prominence on the outsi...

This no-repeat strength training workout will provide a ton of variety in various upper body, lower body, and trunk related exercises. Using dumbbells and bodyweight, we will move from one area of the body to the next, performing only one set of 12-15 repetitons of each exercise using various re...

Sports, exercise, and daily life requires us to perform similar joint actions over and over, leaving other motions and positions relatively untrained. Nothing that we do in life is symmetrical, leaving us with an overall sense of tightness. This tightness can be combated by improving our muscle...

This workout is choreographed to rotate through your hips, spine, shoulders, and neck for improved trunk rotation.

We begin with a warm up to check our mobility, then we will perform several "anti-rotation" exercises using asymmetrical loading and unilateral motions. Next, experience some high...

Calisthenics workout challenging your strength, endurance, balance and coordination through unilateral exercises. For this workout, all you need is your body, a mat, a Yoga Block, and a chair.

We begin on the mat for some abs and core specific then onto a full variety of upper, lower & full ...

Using a circuit format, this class will use a variety of resistance training formats to work the glutes, hips, thighs, lower leg, and core. After a short warm up, we will do one set of each exercise in the circuit. Upon completion of the circuit, we will then repeat each exercise for a second ...

Using a circuit format, this class will use a variety of resistance training formats to work the arms, chest, back, shoulders, and core. After a short warm up, we will do one set of each exercise in the circuit. Upon completion of the circuit, we will then repeat each exercise for a second set...

Research suggests that pyramid training may help increase muscle size and enhance muscular endurance and power. Pyramid training is a style of training designed to repeat exercises and exercise combinations in a way to either to slowly increase or decrease resistance challenges for greater streng...

This pyramid training workout is designed to overload your muscles to create metabolic stress in muscle tissue that encourages growth. We will be performing an increasing and a decreasing pyramid scheme. Make sure to have at least two different sizes of dumbbells. Bodyweight can be used as wel...

60 minute Full body workout using the ballet barre for help with balance to perform standing exercises for the lower body. This workout also includes floor exercises for improving core strength and range of motion.
Dumbbells and TheraBands are to challenge muscles of the shoulders, arms, and h...

This slow-moving strength-building Yoga practice will incorporate the dumbbells and bodyweight training in several multi-joint positions. As you sequence through Warrior I-III plus several powerful standing poses, experience some challenging isometric holds by taking on one or two free weights ...

This standing Pilates workout that's all about challenging your balance. There will be no jumping in this workout. You may choose to use a chair from time to time as we try some tough sequences to work your legs, core and hips. This exercise increases your strength and stability while boosting y...

In this routine, see how much something as simple as a Yoga block can greatly intensify a Yoga or Pilates routine. We will be performing four blocks of exercises, repeating each block 2-3 times.
Block One: Yoga Sun Salutations with blocks
Block Two: Standing Yoga Core Training
Block Three: Yog...

This creative flow features a Yoga fusion using a stability ball, which provides the perfect surface to accommodate the curves of the spine. When using the ball, experience greater overall resisted range of motion than is achieved during traditional practices on the floor. The flowing nature of...

This superset workout combines movements that are complementary in nature to help improve muscle balance and joint symmetry. Enjoy a combination of chest / triceps / quad exercises with back / bicep / hamstring exercises done back-to-back with dumbbells. A chair will be used as a support for se...

This Yoga routine will move at a moderate pace, taking time in each pose to experience added load and new challenges. The Yoga block will be used for support, but also to redirect the forces going into the postures that we will come up against. The dumbbells allow us to train the upper and lowe...

This Pilates Mat class is focused on the hips.  We will use a mini ball, a thigh band, and a chair/support to create these exercises.  Starting after the warm up, we will alternate between sidelying hip abduction exercises and prone bird-dog variations.  There will be floor exercises and those in...

This class will focus on resistance training which is targeted at increasing muscle mass and improving muscle rate of contraction. After a core-focused warm-up, we will perform intervals of dumbbell exercises and bodyweight exercises.

Experience upper body, lower body, and core work. The dum...

This class is a great way to ring in the new year of 2024. We will begin with a mindset breathwork meditation, followed by several seated Yoga asanas for hip and trunk mobility. As we move into our standing postures, we will focus on longer hold times in poses so that we have time to focus our ...

To properly end 2023, I am doing five segments of the most favorite fitness formats on FISTV. First, we will use the Pilates Magic Circle in a Yoga routine. Next practice some core-strengthening Pilates moves with bodyweight. The third section is the Barre workout with bodyweight and the ring....

This class is full of variety and fun! We will be doing three sections of exercise supersets. The superset consists of a long set of repetitions grouped together as synergistic or antagonistic in nature. We will do each superset twice. Section one will incorporate a bodyweight hip extension e...

Thirty minutes of traditional mat Pilates exercises is followed by a full body strength training routine in this fusion class. The first half of the class includes the Pilates: One Hundred, Roll-Up, Roll-Over, Single Leg Circle, Rolling Like a Ball, Single Leg Stretch, Double Leg Stretch, Spine ...

This Yoga flow is designed to improve muscle strength and range of motion. This practice is balanced with sun salutations, standing poses, balancing poses, core strengthening poses, and seated isometrics. The second half of this workout will consist of several core training exercises for the ab...

This fun, energetic Barre workout begins with a Pilates warm-up, followed by some intervals of lower body work at the Ballet Bare interspersed with upper body supersets using the Theraband and dumbbells. Finish with a strengthening core sequence to stimulate muscles at the trunk and spine. This...