Getting Stronger

Getting Stronger

These videos are designed to improve strength and range of motion using such tools as dumbbells, elastic bands, elastic tubing, pilates rings, instability equipment, and body-weight to improve muscle contractions, muscle strength, and muscle responsiveness. Having a strong, stable core along with good muscle tone is the key to reducing pain, inflammation, and body fat. Not only that, you will see your body shape change for the better as you improve joint stability and lean body mass.

Getting Stronger
  • Video 575 | Weighted Isometrics: Upper Body (30 minutes) with Lauren Eirk

    This workout combines many of the single joint and multi-joint isometric positions using not only bodyweight as resistance, but dumbbells as well! Experience variations in many shoulder, elbow, and spinal isometrics for improved mobility and stability.

    You will be amazed at how much of a chal...

  • Video 574 | Weighted Isometrics: Lower Body (30 minutes) with Lauren Eirk

    This workout combines many of the single joint and multi-joint isometric positions using not only bodyweight as resistance, but dumbbells as well! Experience variations on hip flexion, extension, adduction, abduction and rotation isometrics for improved mobility and hip stability.

    You will be...

  • Video 573 | Building Glutes: Micro Workout (10 mins) with Lauren Eirk

    If you are short on time, this micro workout is designed to give you some targeted resistance training for a very important area: The Gluteal muscles. In this workout, we will practice variations on the glute bridge to target the lower back, hamstrings, and glutes. You will feel stronger, talle...

  • Video 571 | Strong Quads and Thighs (30 minutes) with Lauren Eirk

    In this workout, we will focus on a very important set of muscles that not only flex the hip, but also straighten the knee. Hip flexor muscles include the psoas major, iliacus, tensor fascia latae, and rectus femoris. The quadriceps also extend the knee, making it straight. These are an essenti...

  • Video 569 | Upper Body Muscle Circuit (60 minutes) with Lauren Eirk

    In this hypertrophy workout, the lower body is the target while using a chair, dumbbells, and bodyweight. Using ten exercises in a circuit training format, experience standing, supine, and prone exercises in a steady-pace resistance training workout. Using rep cadences and intensity shifts, wil...

  • Video 568 | Build Your Back (30 minutes) with Lauren Eirk

    When it comes to building your back, we know that the more challenging the exercise, the more muscle fibers you will use. Upper, middle, and lower back regions are extremely important to keep strong, since they help us maintain an upright posture and protect the spine. Back exercises involve th...

  • Video 567 | Build Your Glutes (30 minutes) with Lauren Eirk

    When it comes to building your glutes, we know that the more challenging the exercise, the more muscle fibers you will use. Since glutes are so hard to target in many exercises, high muscle activation is the key.
    In this workout, the glute medius, minimus, and maximus are tageted in standing a...

  • Video 565 | Hip Calisthenics (60 minutes) with Lauren Eirk

    This bodyweight routine is designed to build muscles in your glutes, hip flexors, inner and outer thighs, hamstrings, and calves. We will begin with a warm up, followed by some squat progressions at the barre / support. We will then be working all areas of the complex hip joint, experimenting ...

  • Video 564 | Lower Body Build: Circuit (30 minutes) with Lauren Eirk

    In this hypertrophy workout, the lower body is the target while using a yoga block, dumbbells, and bodyweight. Using twelve exercises in a circuit training format, experience standing, supine, and prone exercises in a steady-pace resistance training workout. Using rep cadences and intensity shi...

  • Video 562 | Full Body Strong Calisthenics (45 minutes) with Lauren Eirk

    This bodyweight routine consists of twenty exercises, each targeting specific areas of the upper, lower, and core regions of the body. Although lifting heavy weights does build muscle, we need to be able to work with the weight of our body first.

    In this workout, explore your unique range of ...

  • Videeo 559 | Osteo-Hips (35 minutes) with Lauren Eirk

    Osteoporosis is often referred to as the “silent” disease because you typically do not have symptoms until you break a bone or become informed at a routine doctor visit. It develops when bone mineral density and bone mass decreases, or when the quality or structure of bone changes.

    Osteoporosis ...

  • Video 557 | Muscles in Mid-Life (45 minutes) with Lauren Eirk

    This Full Body strength training routine combines 10 of the best exercises to build muscle. If you are new to strength training or just want a full body workout, this workout will help. The chosen exercises are designed to use large muscle groups with exercises using large muscle groups. Using...

  • Video 556 | Over 40 Bone Density Training (45 minutes) with Lauren Eirk

    Starting in our 40s, our estrogen and testosterone begin to drop, causing a loss of muscle, bone, and metabolic efficiency. If this goes on, we will begin to put on body fat and increase our risk of fracture. The hip joint, particularly in the femoral neck and greater trochanter, shoulder, lowe...

  • Video 554 | Knee-Friendly Leg Workout (30 mins) with Lauren Eirk

    This lower body workout is designed to strengthen the muscles of the hips, thighs, glutes, and lower leg without a lot of repetitive knee bending and mechanical stress. Learn how to feel more comfortable in many lower body exercises such as squats and lunges with this knee-friendly approach.

    We...

  • Video 548 | Core Foundations Four: Day 5 (30 minutes) with Lauren Eirk

    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...

  • Video 547 | Core Foundations Four: Day 4 (30 minutes) with Lauren Eirk

    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...

  • Video 542 | Core Foundations Three: Day 4 (30 minutes) with Lauren Eirk

    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...

  • Video 537 | Core Foundations Two: Day 4 (30 minutes) with Lauren Eirk

    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,...

  • Video 528 | FIS Deltoids and Rotator Cuff (45 minutes) with Lauren Eirk

    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...

  • Live Event | Full Body Dumbbell: No Repeats (60 minutes) with Lauren Eirk

    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...

  • Video 524 | Anterior Chain Workout (45 minutes) with Lauren Eirk

    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...

  • Live Event | Full Body Pyramind: Elastic (60 minutes) with Lauren Eirk

    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...

  • 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 509 | Biceps-Triceps Supersets (30 mins) Lauren Eirk

    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...