Warm-Ups should be a scaled-down version of what you are getting ready to do, and cool-downs should ensure that your muscles are still communicating well with your central nervous system, as you bring your energy back to homeostasis. For this reason, I have chosen some of my favorite mobility-st...

This bodyweight Pilates Mat routine is designed to target mid-lower back pain using some classic exercises with a therapeutic twist. Begin with spinal stabilization exercises for the hip flexors and transverse abdominis and move into a mobility practice for lumbar extension using the sponge bal...

In this Yoga-inspired strength training routine, practice maintaining several multi-joint positions while under the influence of external resistance.

The dumbbells are used strategically to challenge many postural muscles as they work to counter the joint action. The Yoga Strap will be used a...

This is the final day of the Ignite Challenge and we are focused on longer sets, or supersets, for hamstrings and glutes. These will allow us to keep our muscles under tension for longer periods at a time to optimize muscle growth. This workout will also target associated trunk muscles that wil...

Day 11 of the Ignite Challenge focuses on the upper body with concentric, eccentric, and isometric muscle contractions using an antagonist / opposing exercise format. As we move through the routine, we will be using dumbbells and Therabands with high repetitions. A chair will be incorporated in...

Day nine is all about the upper body, and a recovery day from Monday. The focus for today is to challenge the biceps, triceps, and shoulders. I have put together a full circuit format to be done twice in its entirety. Exercises are designed as bicep-tricep-shoulder format to allow for adequate...

Day four takes us back to upper training, allowing us to rest our lower body. The focus today is to challenge the chest muscles and its associated shoulder and triceps muscles. These perform many pushing movements with the arms and torso. This routine begins with some crucial isometrics to act...

Day three of the Ignite Challenge is designed to work the gluteal and hamstring muscles of the lower body and its associated trunk muscles that perform extension movements. We will be focused on variations of hip extension, forward bends, RDLs, and side leg raises using bodyweight, thigh bands a...

Day two is an upper body workout so that we can rest from Monday. The focus today is to challenge the large muscles of the back and its associated shoulder and biceps muscles that perform pulling movements with the arms and torso. We will be focused on variations of rowing, pulldown, and exten...

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...

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...

Day 5 of the Muscle Construction Challenge is a full body workout involving multiple joints using dumbbells and a thigh band to recruit as much muscle as possible within each rep. We will be performing five combinations to work the upper and lower body plus some core exercises. I suggest having...

Day 4 of the Muscle Construction Challenge is an upper body workout involving multiple joints while we target the bicep, tricep, and abdominal regions using dumbbells to recruit as much muscle as possible within each rep. This workout begins with an isometric core warm-up, then moves into a super...

Day 3 of the Muscle Construction Challenge is another lower body workout involving multiple joints while we target the gluteal and hip regions using dumbbells and a thigh band to recruit as much muscle as possible within each rep.

This workout begins with a short warm-up, followed by a gluteal ...

Day 2 of the Muscle Construction Challenge is an upper body workout involving multiple joints while we target the back, chest, and shoulder regions using dumbbells to recruit as much muscle as possible within each rep. This workout begins with a short warm-up, then moves into a superset format wi...

Day 1 of the Muscle Construction is a complete leg day workout involving multiple joints in several compound dumbbell movements to recruit as much muscle as possible within each rep. Enjoy some isolation exercises at the end of the routine to ensure adequate time under tension for the hips and t...

I loved doing this video, since I am a teacher at heart. However, we will also be moving the whole time as we learn several movements that are available to the shoulder joint. Discover how to evaluate your mobility / range of motion you have from right to left from a sitting and standing positi...

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...

This 30 minute Pilates routine is packed with classic Pilates Mat exercises designed to work th hips, thighs, and core using the magic circle. This resistance tool can add challenge to many of the common motions as spinal flexion, hip abduction, and trunk rotation to name a few. By placing the ...

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...

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. ...

Pain originating from spasms in your piriformis muscle, a large muscle located deep in the buttock, is called piriformis syndrome. Even though this condition is very common, it is a complex problem to treat. The key is to keep surrounding muscles around the pelvis, hips and core strong and regu...

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.

Yoga can be extremely helpful with back care. Using the Yoga strap and the Yoga ...

There is a logic to the exercises that belong to the classic Pilates series, which is a bodyweight workout. The addition of small props can add some purposeful resistance to these targeted core exercises.

In the first segment, experience weighted crunches and roll-ups to help you to focus on ...