Strength & Conditioning Dumbbell Challenge

Strength & Conditioning Dumbbell Challenge

As we age, it’s the maintenance of the muscle system that is most important in our fitness. This Five-Day Strength and Conditioning challenge are designed to jump start muscle conditioning for the entire body from the abs, back, chest, shoulders, arms, and legs. This series of videos are designed to work together to help you experience what being strong feels like as you begin the transformation of your body! Instructor Lauren Eirk, resistance training specialist and certified Full Body Muscle Activation Techniques RX Specialist will teach you how to use the laws of biomechanics to serve your body in a way to get great fitness results. You will discover new ways to use dumbbells to safely challenge your body and improve muscle tone and responsiveness.

Why is muscle mass important? Muscle plays a crucial role when it comes to fitness. Muscle mass, strength, and metabolic function is not only necessary for exercise, but also for the activities of everyday life. There is also evidence to prove that having strong, healthy muscles plays an important role in the prevention of chronic diseases. Our bodies are designed to move. A sedentary lifestyle and poor diet significantly increases the rate of muscle mass loss. No matter what age you are, your muscle tissue can be strengthened and even regenerated with the right lifestyle changes. As we age, we naturally lose muscle, and after age 35 we can lose approximately 8 per cent of muscle per decade and this can almost double after the age of 70. Muscle loss can be accelerated by illness and can lead to an increased risk of falls and fractures, and delay recovery from illness. Our muscles play a vital role in our health at all stages of life, placing forces on our bones, producing physical strength, assisting in organ function, and boosting our immune system

Amazon Products Used in this video challenge:
Vinyl Coated Dumbbells:
Yoga Mat:

Fitness Integrated Science™ is a fitness and health methodology that combines modern bio mechanic principles with unique and progressive strengthening techniques to guide our clients to improved muscular balance, joint stability, and range of motion. Fitness Integrated Science™ is also a Wellness and Personal Training Center in Louisville Kentucky offering private yoga, Pilates, personal training, and yoga therapy for individuals as well as small groups. We have a 500-hour teacher training program, Yoga Integrated Science™, that is registered through Yoga Alliance and provide Workshops and certification courses in Yoga, Pilates, Fitness and Personal Training.


Lauren Eirk is the creator of Yoga Integrated Science™ program, offering a unique, sound, biomechancial approach to Hatha Yoga designed to respect joint structure while improving muscle responsiveness and strength. She has spent her life teaching and studying in the health, fitness, and yoga communities, learning from some of the top minds of our time. Having worked in the health education field for over 30 years, Yoga I.S.® is her vision. Lauren’s training has made her highly sensitive to clients with complex, on-going neuro-muscular issues, helping her clients to navigate an effective exercise plan to accomplish their goals. Lauren has since expanded into Pilates Integrated Science™, Strength Integrated Science™, and Fitness Integrated Science™

Lauren’s work has been featured in such magazines as Yoga Journal®, Self®, IDEA® Fitness Journal, American Fitness Magazine, ACE Fitness Magazine, American Fitness Magazine, Fitness First Quarterly Magazine, AKWA Aquatic Exercise Magazine, Business First, Natural Awakenings, and New Woman Magazine. Lauren has presented for such fitness-health organizations and education conferences as IDEA World, IDEA Personal Trainer, Inner IDEA, FACTfest, AFPA, DCAC Fitness, AFS Succeed! Conference, ACSM Fitness Summit, AEA/ IAFC, ECA, Can-FIT Pro, Fit in the City®, Fitour®, Resist-A-Ball®, and Sarah’s City Workout®

+ B.S. Physical Therapy, University of Louisville
+ B.A. Art, French, University of Louisville
+ M.S. Health Fitness Management

Lauren is a Certified E-RYT 500 Level Registered Yoga instructor and has studied Yoga with Master teachers David Swenson, Sianna Sherman, John Friend, Mitchel Bleier, Francois Rault, Doug Keller, Doug Swenson, Judy Rice, Rodney Yee, Beryl Bender Birch, John Schumacher, and Ramanand Patel. She is a Certified Yoga Therapist C-IAYT with the International Association of Yoga Therapy and a Yoga Alliance® Continuing Education Provider (YACEP), she is the developer of the Yoga I.S.® method for Yoga, Barre, and Pilates-based classes, including the Yoga I.S. Mechanix™ method. Lauren is a mentor for AFS Association of Fitness Studios.

Lauren is a Mastery Level Muscle Activation Techniques™ Certified Specialist and MATRx Certified Full-Body Specialist Full Body, including the Lower Leg & Foot as well as the Wrist & Hand. Lauren’s MATRx delineation makes her one of 57 world-wide leading experts in the treatment of muscular Imbalances. Lauren is an International Continuing Education Provider with an established personal training business since 2006, held in the Yoga Integrated Science™ Personal Training Studio. Lauren has been a certified group fitness instructor for nearly three decades and has run many group fitness programs. She is the creator of Yoga with Resist-A-Ball®, a former Resist-A-Ball® and FiTour® Master Trainer and the recipient of the ECA OBOW Award 2007 “Most Mindful Program”. Lauren has taught group and private classes in over 27 fitness centers since the start of her fitness career in the year 1988. She has many years of experience teaching in elementary schools, college universities, hospitals, fitness centers, and community centers in various local, national, and international venues. Lauren specializes in fitness rehabilitation, health fitness management, program development, and continuing education. Lauren is a published author with extensive television and video experience. Lauren is Lauren is a Brand Partner with SAVVI clothing, a former brand influencer for Athleta® Brand clothing, a member of the Body Bar® Instructor Team with Yoga and Pilates programming, and an avid animal-rights advocate, collecting donations and hosting events in her business to benefit the Kentucky Humane Society.

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Strength & Conditioning Dumbbell Challenge
  • Video 123 | Strength and Conditioning Day 1 with Lauren Eirk

    In this first video of the "Strength and Conditioning" series, we begin with core training, which is the center of power for our overall strength. These exercises will target the rectus abdominis, internal obliques, external obliques, transverse abdominis, and iliopsoas muscles. Learn how free w...

  • Video 124 | Strength and Conditioning Day 2 with Lauren Eirk

    In this second video of the "Strength and Conditioning" series, we continue with core training, the center of power for our overall strength. These exercises will target the spinal erectors, latissimus dorsi, trapezius muscles, rhomboids, levator scapulae, and gluteal muscles. Learn how free wei...

  • Video 125 | Strength and Conditioning Day 3 with Lauren Eirk

    In this third video of the "Strength and Conditioning" series, we are moving further into the upper body and their relationship to the core. These exercises will target pectoralis, serratus anterior, deltoid, trapezius, rhomboid muscles. Learn how free weights can add creative challenges to vari...

  • Video 126 | Strength and Conditioning Day 4 with Lauren Eirk

    In this fourth video of the "Strength and Conditioning" series, we will target the arms. These exercises will strengthen the biceps brachii, brachialis, coracobrachialis, brachioradialis, and tricep brachii muscles. Learn how free weights can add creative challenges to the muscles that attach to...

  • Video 127 | Strength and Conditioning Day 5 with Lauren Eirk

    In this fifth video of the "Strength and Conditioning" series, we will target the legs in a variety of exercises using dumbbells to maximize strength gains. This workout is composed of many compound movements that will help you build muscle, challenge your cardiovascular system, and burn fat. T...