This is a full body interval workout that promotes strength and power using just one piece of equipment- the med ball! 
 

Warm-Up:

1. I’s Y’s T’s (30 Seconds)
2. Squat to Cross Body Crunch (30 Seconds)
3. ALT Lateral Lunge Shift (30 Seconds)
4. Jumping Jacks (30 Seconds)
    

Med Ball Circuit:

1. Reverse Lunge & Rotate (40 Seconds)
2. Sit Up To Press (40 Seconds)
3. Alt Pushup to Side Plank (40 Seconds)
4. Slams (40 Seconds)

These circuits can be repeated one to two extra rounds in order to build endurance. They can also be performed with a 15-60 second recovery between exercises!

Cooldown:

1. Supine Twist and Arm Swing (20 Second Each)
2. Kneeling Tricep Stretch (30 Seconds)
3. Forearm Stretch (20 Seconds)

Job Well Done! Keep Showing up, practice makes progress!

Welcome to a 6 minute "Beginners Yoga Workshop" where we will flow through the basic postures you can expect to practice in Sun Salutation A & B during a Vinyasa Flow class.

Sun A
Cat & Cow
Down Dog
Halfway Lift
Mountain Pose
Chair Pose
Forwrad Fold
High Plank to Low Plank (with knees)
Cobra
Child's Pose
Chaturanga 
Upward Dog 
Child's Pose

Sun B - Warrior Series
Chair Pose + Prayer Twist 
Warrior 1
Warrior 2
*repeat both sides 
Warrior 2
Reverse Warrior 
Extended Side Angle 
High Plank To Low Plank (with knees) & 
Chaturanga (2nd side)
*repeat both sides*

Child's Pose to end!
 

Welcome to your "Advanced Yoga Poses Workshop" where we will flow through postures that will have you floating & flying. As your practice evolves so does the asanas you will come to know and love.

Dancer Pose
Revolved Dancer Pose
Half Moon Pose
Sugarcane Pose 
Birds Of Paradise Pose
Half Lotus Tree Pose
Toe Stand Pose

*Stretch before arm balances* 
Heart Melting Pose + Forearm Lifts
Dolphin Pose + Forearm Lifts
Shoulder Circles 

Crow Pose
Crane Pose
(Neck Circles)
Headstand

*Seated Stretches*
Seated Torso Circles 
Seated Side Stretch
Head to Knee Pose (variation)
3-Legged Dog + Open Hip 

Flying Pigeon Pose
Side Crow Pose

This is a full body workout that focuses on building upper body and cardiovascular endurance with just a set of moderate to heavy dumbbells! 

Warm-Up:
Cross Body Arm Swings (30 Seconds)
Inchworm to Hand Release Pushup (40 Seconds)
Shoulder Rotations (30 Seconds)
Jumping Jacks (30 Seconds)

Strength Circuit
Push Press (40 Seconds)
Kneeling Hammer Curl (40 Seconds)
Plank Row (40 Seconds)
Bridge Chest Press (40 Seconds)

These circuits can be repeated one to two extra rounds in order to build endurance. They can also be performed with a 15-60 second recovery between exercises!

Cooldown (30 Seconds Each):
Kneeling Tricep & Oblique Stretch (20 Second Each)
Chest and Shoulder Stretch (30 Seconds)
Forearm Stretch (20 Seconds)

Job Well Done! Keep Showing up, practice makes progress!
 

This workout focuses on building lower body balance and strength with just a couple of weights! This workout is low impact and doesn’t require much space, making it a great option anytime any place.

Warm-Up:
Arm Swings (30 Sec)
Lateral Over The Fence
Plank Squats
Jumping Jacks

Strength Circuit:
Front Squat (60 Seconds)
Single Leg Deadlift (30 Seconds each side)
Lateral Lunge Drag (30 Seconds each side)
Static Lunge to Calf Raise (30 Seconds each side)
These circuits can be repeated one to two extra rounds in order to build endurance!

Cooldown (30 Seconds Each):
Arm Swings
Standing Quad Stretch
Down Dog to Hip Stretch 
Child's Pose 

Job Well Done! Keep Showing up, practice makes progress!
 

We will complete four warm-up exercises and six multi-joint movements! Complete 2-3 rounds of each circuit to build endurance.

Warm-Up (30 Sec Each)

• Inchworm to Hip Stretch

• Squat to Rotational Reach

• Quad Pulls

• Alternating Super Hero

Circuit 1 (60 Sec Each):

• Overhead Press

• Tricep Kickbacks

• Reverse Lunge to Rotation

Circuit 2 (60 Sec Each):

• Bent Over Row

• Single Leg Bicep Curl 

• Situp To Reverse Fly

Cooldown:

• Kneeling Hip and Shoulder Stretch

• Lying Hamstring Stretch

• Pass Thrus

• Standing Oblique Stretch