This is a fun take on traditional Pilates, especially if you cannot get down onto the floor for whatever reason. This workout starts with a warm up, including breathwork and seated mobility exercises. Experience some upper and lower body coordinated exercises done with sustained, upright postur...

This Pilates workout offers a solution to lower back pain using bodyweight and the Pilates "Magic Circle", or Ring. We will begin warming up on all fours (you can also stand with your hands on a chair), to establish the breathing connection to your spine and rib cage. As we move to supine, we w...

As we age, the goal is to maintain our muscles by adding load and improving contractions. In this eleventh video of the Build program, we are focusing on the upper body. We will begin with some single joint isometrics for the rotator cuff. We then transition to integrated isometrics, followed ...

As we age, the goal is to maintain our muscles by adding load and improving contractions. In this tenth video of the Build program, we are focusing again on the lower body. Each exercise begins with a bodyweight version, followed by adding the load of a dumbbell using 10-12 reps with 2-3 sets e...

As we age, the goal is to maintain our muscles by adding load and improving contractions. In this eighth video of the Build program, we are focusing again on the upper body, specifically on the chest, back, shoulders, arms and core.
We will start with some integrated isometrics for the upper b...

As we age, the goal is to maintain our muscles by adding load and improving contractions. In day seven of the Build program, we are focusing on the lower body, particularly with the glutes and the hamstrings. The focus is high rep for maximal hypertrophy. In this workout, We will perform 2 set...

As we age, the goal is to maintain our muscles by adding load and improving contractions. In this sixth video of the Build program, we are focusing on the total body. Practice components of pushing and pulling motions with some compound upper body exercises using dumbbells, a Yoga block and a c...

As we age, the goal is to maintain our muscles by adding load and improving contractions. In this fifth video of the Build program, we are focusing on the upper body. This muscle building workout is focused on the chest, back, shoulders, arms and core. You will need a light and heavy set of d...

As we age, the goal is to maintain our muscles by adding load and improving contractions. In this fourth video of the Build program, we are focusing on the lower body. Using a chair to assist us in our balance, we will perform several isolated multi-joint positions using isometrics from standi...

As we age, the goal is to maintain our muscles by adding load and improving contractions. In this third video of the Build program, we are focusing on the total body. We will warm up with some essential multi-joint positions to integrate these isometrics from the floor to standing. These will ...

As we age, the goal is to maintain our muscles by adding load and improving contractions. In this second video of the Build program, we are focusing on the upper body. We will warm up with some essential flexion, retraction, protraction, adduction, and abduction shoulder isometrics. We will the...

As we age, the goal is to maintain our muscles by adding load and improving contractions. In this first video to launch the Build program, we are focusing on the lower body. We will warm up with some essential hip-specific isometrics, followed by some multi-joint positions to integrate these is...

Thoracic outlet syndrome (TOS) is a term used for a group of disorders caused by the compression of nerves, veins, or arteries as they pass through a tight passageway between the collarbone and topmost rib to the arms. The compression of these structures results in a range of symptoms, including ...

Lower back pain is very common and complex to treat. The key is to keep surrounding muscles around the pelvis, hips and core strong and regularly practice various joint angles in order to maintain range of motion. This routine begins from a standing position and then transitions to chair exerci...

Thoracic outlet syndrome (TOS) is a term used for a group of disorders caused by the compression of nerves, veins, or arteries as they pass through a tight passageway between the collarbone and topmost rib to the arms. The compression of these structures results in a range of symptoms, including ...

Pilates is considered to be a bodyweight form of training. Because of this, the load required to do this activity will build only enough muscle to deal with that, which may be enough for some goals! However, adding weights to Pilates will give you the ability to build muscle beyond mat-based Pi...

In this therapeutic workout, the stability ball is used in a supportive way to improve shoulder and neck stability. The round nature of the ball offers support as well as unique additions to many trunk-related exercises to benefit the shoulders and neck.

We begin with seated mobility as we mo...

On the sixth day of the Initiate challenge, we will be transitioning a little faster in this total body workout using bodyweight and dumbbells. We will be experimenting with the overall speed of a muscle contraction to boost both our average power and velocity of movement a few times during this...

On the fifth day of the Initiate challenge, we will incorporate some antagonist superset format in a total body workout using bodyweight and dumbbells. Each of the exercises will be done for 2-3 sets of 8-12 repetitions to help stimulate the three components of muscle growth.

This workout will ...

On the fourth day of the Initiate challenge, we will incorporate some trunk rotation motions and asymmetrical loading in a total body workout using bodyweight and dumbbells. Each of the exercises will be done for 2-3 sets of 8-12 repetitions to help stimulate the three components of muscle grow...

On the third day of the Initiate challenge, we will incorporate some abduction and adduction motions in a total body workout using bodyweight and dumbbells. Each of the exercises will be done for 2-3 sets of 8-12 repetitions to help stimulate the three components of muscle growth.

This workout ...

On the second day of the Initiate challenge, we are progressing resistance training with a full body workout using bodyweight and dumbbells. There will be slightly more exercises for muscles on the back of the body than the front today, since these are commonly an area that is very weak on most ...

On this first day of the Initiate challenge, we are progressing resistance training with a full body workout using bodyweight and dumbbells. You will notice a lot of flexion and extension in the chosen exercises today!

This workout will run through the FIS 5-Step Cycle of Muscle Maintenance, ...

Elastic Bands open up so many creative ways to train our body. They do not rely on gravity, they are lightweight, and they are extremely portable! Many times, dumbbells make it harder to train certain areas of our body, such as with pulling exercises.

In this workout, we will use elastic ba...