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
  • 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...

  • Video 507 | FIS Chest, Shoulders, & Back (45 mins) with Lauren Eirk

    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...

  • Video 506 | Posterior Chain Workout (30 minutes) with Lauren Eirk

    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...

  • Live Event | Full Body Dumbbell Supersets (60 mins.) with Lauren Eirk

    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...

  • Video 497 | Hamstrings and Hip Extension (30 minutes) with Lauren Eirk

    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...

  • 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...

  • Live Event | Full Body Burn (60 minutes) with Lauren Eirk

    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...

  • 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. ...

  • Live Event | Barre Sculpt Interval (60 minutes) with Lauren Eirk

    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...

  • Live Event | Full Body Focus Workout (60 minutes) with Lauren Eirk

    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 ...

  • 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...

  • Live Event | Full Body Dumbbell Isometrics (60 minutes) with Lauren Eirk

    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...

  • 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...

  • Live Event | Full Body Hypertrophy Supersets (60 minutes) with Lauren Eirk

    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...

  • 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...

  • Live Event | Upper Body + Core Hypertrophy (60 minutes) with Lauren Eirk

    The goal of this workout is hypertrophy/growth of the muscles of the upper body and core. We will accomplish this with a high repetition routine using resistance that allows us to engage or "squeeze" our muscles for better contractions. The goal is to train the shoulder, back, chest, arm, and a...

  • Live Event | Lower Body Hypertrophy (60 minutes) with Lauren Eirk

    The goal of this workout is hypertrophy/growth of the muscles of the lower body. We will accomplish this with a high repetition routine using resistance that allows us to engage or "squeeze" our muscles for better contractions. The goal is to train the quad, thigh, glute, hip, and calf areas.

    ...

  • 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...

  • Live Event | Unilateral Dumbbell Full-Body Circuit (60 mins) with Lauren Eirk

    This full body workout features a ten exercise circuit format as we move from one challenge to the next with two sets each. Exercises are complementary in nature so that one side can rest while the other is working. It is recommended to use both a lighter and heavier set of dumbbells to get the...

  • Live Event | Unilateral Training: Upper Body (60 minutes) with Lauren Eirk

    When we think of hypertrophy training, it usually involves both sides of our body's limbs moving together. However, when we only move from one side, the other has to brace itself and assist nearby joints for the structure to be stable enough to create the exercise.

    In this workout, the majori...

  • 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...

  • Live Event | Full Body Unilateral Training (60 minutes) with Lauren Eirk

    When we think of hypertrophy training, it usually involves both sides of our body's limbs moving together. However, when we only move from one side, the other has to brace itself and assist nearby joints for the structure to be stable enough to create the exercise.

    In this workout, the majori...