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Das Glutes with Gabe (On Your Own)

45 Seconds On, 15 Seconds Off

Warm Up:

  • Leg Swings, Torso Twist, Stand Butt Kickers

2 Rounds Total:

  • Body Weight Squats
  • Alt. Lunges
  • Chair Step Up
  • Sumo Squats
  • Fire Hydrant (L)
  • Fire Hydrant R)
  • 1/4 Burpee
  • Rest 1:00 
  • Sumo Squat
  • Mini Lunge
  • Jumping Jacks
  • Single Leg Bridge (L)
  • Single Leg Bridge (R)
  • Fire Hydrant (L)
  • Fire Hydrant (R)
  • Rest 1:00

Cool Down:

  • Figure 4, Butterfly, Standing Hamstring

Power Sculpt with Brit’ney (Full Workout)


30-Minute Circuit Training with Dixie (On Your Own)

WARM-UP 1 min of each

  • Knee lifts
  • Hamstring curl
  • Knee lifts rotating upper body

SET 1 1 min each, x2 rounds

  • Alternating lunges
  • Shoulder press
  • Squat- abduct
  • Bicep curls
  • Mountain climbers
  • Tricep dips

SET 2 1 min each, x2 rounds

  • Quick feet
  • Push ups
  • Side shuffle- knee lift
  • R Side plank – hip lifts
  • Burpees
  • L side plank hip lifts

Mat Pilates with Monica (Full Workout)


Core with Kari (On Your Own)

  • Standing alternate right/left elbow to knee OR add speed
  • Alternating reach for toes OR arms overhead
  • Plank toe taps OR plank jacks
  • Slow bicycle crunches
  • Double leg drops OR single leg drops
  • Travel flutter kicks OR just flutter kicks
  • Low plank dips OR hold side planks
  • Reverse crunches
  • Supermans all 4’s Swim OR alternate opposite arm/leg raise
  • Mountain Climbers (fast OR slow)

 


Kickboxing with Gabe (Full Workout)


Two for One Total Body Workout with Vanessa (On Your Own)

Warm up

  • Windmill
  • Side/side lunges
  • Rev. Lunge twist
  • Cat / cow
  • Arm circles fwd & bk

2-3X rounds @ 10-12 reps

  • Bridge + skull crusher
  • Squat + press
  • Spider push ups
  • Alt. Rev. Lunge + curl
  • Wood chops

3-4X Rounds @ :30 sec each

  • Pike crunch
  • Swimmers

Upper Body Workout with Kim (On Your Own)

Warm-up: 30 seconds each/ 2 rounds – (5 minutes)

  • Windmill forward
  • Windmill backward
  • Air squats
  • Side lunge
  • Skaters

Circuit #1: 30 seconds each/3 rounds (4.5 minutes)

  • Triangle press up/ push-up
  • Pike push up
  • Superman rows

Circuit #2: 30 seconds each/3 rounds (4.5 minutes)

  • Plank to pike
  • Bent over Triceps row to press without weights
  • Floor dips

Circuit #3: 30 seconds each/3 rounds (4.5 minutes)

  • Inchworm plank/shoulder tap
  • Palms press
  • Plank punches

Shoulder cardio: 1 Round/10 seconds each (1 min)

  • Arm circle forward
  • Arm circle backward
  • Press pulses forward
  • Press pulses back
  • Press pulses down
  • Press pulses upward

Review! (Optional) 30 seconds for each one (4.5 min)

  • Triangle press up/ pushup
  • Pike push up
  • Superman rows
  • Plank to pike
  • Bent over Triceps row to press without weights
  • Floor dips
  • Inchworm plank/shoulder tap
  • Palms press
  • Plank punches

Chair Yoga with Sara (Full Workout)


HIIT with Vanessa (Full Workout)


Tabata Cardio with Vanessa (On Your Own)

(approx. 20-25 min)

Warmup: 2-3 rounds of 10 reps per exercise

  • Windmills
  • Side lunges
  • Hamstring curls
  • Cat/Cow
  • Jacks

Tabata (20 seconds of work/10 seconds of rest)
Repeat each Tabata circuit 4 times
Rest one minute in between circuits

Circuit 1:

  • Jump squats
  • Mountain climbers

Circuit 2:

  • Quick feet
  • Lateral shuffles

Circuit 3:

  • Switch lunges
  • Back extension/glute bridge

Circuit 4:

  • Sit ups/v ups
  • Log jumps

STRETCH