In this routine, see how much something as simple as a Yoga block can greatly intensify a Yoga or Pilates routine. We will be performing four blocks of exercises, repeating each block 2-3 times.
Block One: Yoga Sun Salutations with blocks
Block Two: Standing Yoga Core Training
Block Three: Yog...

This creative flow features a Yoga fusion using a stability ball, which provides the perfect surface to accommodate the curves of the spine. When using the ball, experience greater overall resisted range of motion than is achieved during traditional practices on the floor. The flowing nature of...

This superset workout combines movements that are complementary in nature to help improve muscle balance and joint symmetry. Enjoy a combination of chest / triceps / quad exercises with back / bicep / hamstring exercises done back-to-back with dumbbells. A chair will be used as a support for se...

This Yoga routine will move at a moderate pace, taking time in each pose to experience added load and new challenges. The Yoga block will be used for support, but also to redirect the forces going into the postures that we will come up against. The dumbbells allow us to train the upper and lowe...

This Pilates Mat class is focused on the hips.  We will use a mini ball, a thigh band, and a chair/support to create these exercises.  Starting after the warm up, we will alternate between sidelying hip abduction exercises and prone bird-dog variations.  There will be floor exercises and those in...

This class will focus on resistance training which is targeted at increasing muscle mass and improving muscle rate of contraction. After a core-focused warm-up, we will perform intervals of dumbbell exercises and bodyweight exercises.

Experience upper body, lower body, and core work. The dum...

This class is a great way to ring in the new year of 2024. We will begin with a mindset breathwork meditation, followed by several seated Yoga asanas for hip and trunk mobility. As we move into our standing postures, we will focus on longer hold times in poses so that we have time to focus our ...

To properly end 2023, I am doing five segments of the most favorite fitness formats on FISTV. First, we will use the Pilates Magic Circle in a Yoga routine. Next practice some core-strengthening Pilates moves with bodyweight. The third section is the Barre workout with bodyweight and the ring....

This class is full of variety and fun! We will be doing three sections of exercise supersets. The superset consists of a long set of repetitions grouped together as synergistic or antagonistic in nature. We will do each superset twice. Section one will incorporate a bodyweight hip extension e...

Thirty minutes of traditional mat Pilates exercises is followed by a full body strength training routine in this fusion class. The first half of the class includes the Pilates: One Hundred, Roll-Up, Roll-Over, Single Leg Circle, Rolling Like a Ball, Single Leg Stretch, Double Leg Stretch, Spine ...

This Yoga flow is designed to improve muscle strength and range of motion. This practice is balanced with sun salutations, standing poses, balancing poses, core strengthening poses, and seated isometrics. The second half of this workout will consist of several core training exercises for the ab...

This fun, energetic Barre workout begins with a Pilates warm-up, followed by some intervals of lower body work at the Ballet Bare interspersed with upper body supersets using the Theraband and dumbbells. Finish with a strengthening core sequence to stimulate muscles at the trunk and spine. This...

In this flow-style practice, the Stability ball and TheraBand will be incorporated into several classic postures that flex, extend, and rotate the spine. This is extremely helpful for support of vertebral joints and hips.

The first section will be yoga on the ball with some upper body work us...

It is true that heavy weights can build muscle, but it is often difficult to attempt an isolated joint motion when we are using a lot of load. In this workout, this is exactly what we are trying to do! As we move back and forth from upper body to lower body exercises, single joint motion is the ...

This barre class begins with a Pilates warm-up to focus on the trunk and spine. Next, we will head to the barre for some do-able and effective Ballet-inspired hip and thigh work in a slow, controlled manner to incorporate the lower leg and foot. Two Yoga flows are peppered into this class with ...

This full body Isometric workout features isometric holds combined with dynamic strength exercises to give your whole body a complete workout and help build strength with holds that require large muscle contractions. The movement and isometric will be related, as we work to intensify the workloa...

The goal of this workout is hypertrophy/growth of the muscles of the trunk and spine. We will accomplish this with a high repetition routine using resistance that allows us to engage or "squeeze" our muscles for better contractions. The goal is to train the abdominal, shoulder, back, and hip ar...

In this workout, we will go through five different supersets, all designed to work the whole body. Supersets are long sets, meaning that two or more exercises are strung together for their similarity or differences in a way that allows for continuous work with very little rest.

We will perfor...

The goal of this workout is hypertrophy/growth of the muscles of the upper body and core. We will accomplish this with a high repetition routine using resistance that allows us to engage or "squeeze" our muscles for better contractions. The goal is to train the shoulder, back, chest, arm, and a...

The goal of this workout is hypertrophy/growth of the muscles of the lower body. We will accomplish this with a high repetition routine using resistance that allows us to engage or "squeeze" our muscles for better contractions. The goal is to train the quad, thigh, glute, hip, and calf areas.

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This full body workout features a ten exercise circuit format as we move from one challenge to the next with two sets each. Exercises are complementary in nature so that one side can rest while the other is working. It is recommended to use both a lighter and heavier set of dumbbells to get the...

Happy Halloween! This Hatha Yoga practice will provide much challenge to the lower body and spinal regions. In our warm-up, we will visit our active range of motion and begin engaging muscles that cross the hip and knee. Moving into some standing poses, the ball will not only support the hips,...

When we think of hypertrophy training, it usually involves both sides of our body's limbs moving together. However, when we only move from one side, the other has to brace itself and assist nearby joints for the structure to be stable enough to create the exercise.

In this workout, the majori...

In this Yoga and Pilates fusion class, practice six different combinations each choreographed for their similarity in joint motion and muscle recruitment. See how the moving eccentric-concentric focus of the chosen Pilates exercises actually enhances our ability to stay strong with increased jo...