As we finish week four, the focus is learning to improve joint stability and balance, placing more workload on our neuromuscular system. This workout incorporates the stability ball in a variety of extension exercises. It is the best tool to work your core, due to its curved shape. It is often...

In this workout, dumbbells are added to many of the back-bending exercises we have been incorporating, such as standing pulldowns, rows, back bends, hip extension and glute bridge variations. To target the muscles in this plane of motion, we will be using a combination of dumbbells and Theraband...

In this workout, dumbbells are added to many of the sidebending exercises we have been incorporating, such as standing side-bend, side plank, and hip abduction / side leg raises. To target the muscles in this plane of motion, we will be loading the exercises unilaterally (one side) to target hip...

In this workout, dumbbells are added to many of the flexion-based exercises we have been incorporating, such as crunches, leg raises, knee to chest, and several others. To target the muscles in this plane of motion, we will be loading the exercises bilaterally (both sides) to target hip, spinal,...

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...

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...

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...

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...

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 ...

In this superset workout, we are pairing antagonists biceps and triceps in back-to-back sets. Using dumbbells, experience a variety of repetition cadences and isometric holds to improve muscle responsiveness. As we place these elbow muscles through a strategic amount of stress, the goal is to l...

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...

The idea of a Posterior Chain refers to the structures at the back of the leg and the spine. These muscles keep us upright and tend to reduce our chance of injury. The main muscles that make up the Posterior Chain are the calf muscles, hamstrings, gluteus maximi, latissimus dorsi and the erecto...

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...

In this targeted hamstring, glutes, and hip extension class, we will use the stability ball as a platform and resistance tool with bodyweight and dumbbells as resistance. The workout begins with some of the most effective hamstring work using the ball for eccentric training. Next, the ball creat...

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...

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...

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. ...

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...

It is true that heavy weights can build muscle, but it is often difficult to attempt an isolated joint motion when we are using a lot of load. In this workout, this is exactly what we are trying to do! As we move back and forth from upper body to lower body exercises, single joint motion is the ...

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...

This full body Isometric workout features isometric holds combined with dynamic strength exercises to give your whole body a complete workout and help build strength with holds that require large muscle contractions. The movement and isometric will be related, as we work to intensify the workloa...

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...

In this workout, we will go through five different supersets, all designed to work the whole body. Supersets are long sets, meaning that two or more exercises are strung together for their similarity or differences in a way that allows for continuous work with very little rest.

We will perfor...

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...