The Strong and Centered Series

This fusion style series blends together elements of barre, yoga, pilates along with more traditional forms of strength and cardio exercise for a completely low impact way to build strength, stamina and a more supportive core. All of our sessions incorporate the use of gliding tools in several ways to help you add another dimension to your strength, mobility, cardio and core training.

This program includes three 30-minute sessions, plus our bonus core series:

Full Body Flow (30 Minutes): We’ll use both gliding discs to gradually build intensity and stay low impact during this moderate cardio session. You may want to have a sturdy, anchored chair or bench, box or step available towards to help bolster a few plank based movements.

Fusion Flow Sculpt (31 Minutes): Using a pair of light hand weights and one glider, this total body workout develops muscular endurance and range of motion.

Core Strength and Stretch (32 Minutes):We’ll stay down on the mat for this session which pairs deep, supportive core strength exercises with relaxing, full body stretches to help release tight muscles

BONUS – Pilates Core Series (13-Minutes): This pilates-inspired series utilizes a small, soft ball (or small pillow) to help target all of the essential core muscles from multiple angles.

Approx Total Run Time: 108 Minutes

You probably already know about all of the incredible benefits of flexibility (such as decreased stiffness and stress, increased range of motion, improved posture, performance and circulation, reduced injury risk and low back pain, as noted by the American Council on Exercise), but you probably also know how hard it is to find time to actually spend time stretching during your busy week. That’s why I created this program — to help you fit in some gentle stretching and time to clear your mind each day. Each short (20-minutes-or-less), simple stretch routine requires minimal experience, equipment and space to perform.

Choose from five, full body flexibility sessions that offer a slightly different focus to help you build a consistent, regular and relaxing routine including:

RISE (18 Minutes) – This more dynamic series offers a wonderful way to help build up your energy, whether you need an afternoon pick me up, or a pre-workout dynamic stretch. A mat or towel is all you’ll need for this routine.

RELEASE (15 Minutes) – This session utilizes a yoga strap and/or beach towel to help better position your body and release tension in the muscles.

RELAX (19 Minutes) – Just like it sounds, our emphasis here is on relaxing tightness in your muscles (and in your mind). In addition to your mat, you may want to grab a pillow or two to help make some of these positions even more comfortable.

RECOVER (14 Minutes) – Feeling sore after a hard workout or just need some time to reset after a long day or week? This series incorporates a high back chair and a mat to support your stretches and help your body recover faster.

REJUVENATE (17 Minutes) – This relaxing, yet energizing, session helps you refill your tank at any time or day or night, using just a mat or towel for the floor.

As you get started, please remember everybody is different, so be sure to honor yours as we go. Ease gently and slowly into the positions and pay attention to how your body feels — don’t force the stretch and if it’s ever painful, stop immediately. Skip any positions or stretches that don’t feel good, and most of all, try your best to relax, release and enjoy this time to just BE.

Approx. Total Run Time: 87 Minutes

These two full body circuit training sessions feature a combination of compound, multi-muscle moves with more traditional isolation exercises, performed using varying tempos and reps. Each workout moves from one exercise to the next with little to no rest in between while balancing muscle groups to maximize your workout time without wearing your body (or energy!) out.

TOTAL BODY CIRCUIT: Workout #1 (48 MINUTES): This comprehensive, full body strength circuit includes mobility and concentrated core work for a complete, total package session.

TOTAL BODY CIRCUIT: Workout #2 (38 MINUTES): Short on time? We’ve got you covered! This circuit targets all of the major muscle groups efficiently and effectively, leaving you feeling strong but not rushed.

Approx. Total Run Time: 86 Minutes

While we love our compound moves and total body training workouts, sometimes it’s really beneficial (or necessary) to split up your sessions by the various regions of your body. These three split strength sessions can allow your muscles more recovery time in between workouts and the opportunity to really master and incorporate more muscle specific, strength building moves into your regular routine:

UPPER-BODY SERIES (35 Minutes): This workout includes a mix of single and double sided exercises to help build supportive posture and balanced strength throughout your entire upper half. You’ll need a range of dumbbells (we recommend two to three sets of weights for these routines – one heavy, one medium and one light set of dumbbells, 2-25 lbs, depending on your level), and a mat. The optional use of a step top or pillow can also be included during a few of the moves.

LOWER-BODY: BUILD TO BURN (45 MINUTES): This workout features a variety of range of motion, rep set ups and exercises to build balanced, supportive muscular strength and stamina in the key areas of the lower body, such as the glutes, quads, inner thighs, hamstrings and more. We’ll use a sturdy high back chair, a mat, one gliding disc (a soft cloth can be used on hard flooring or paper plates on carpet), and a range of dumbbells (we suggest two to three sets of weights for this routine – one heavy, one medium and one light set of dumbbells, 2-25 lbs, depending on your level), plus the optional use of a step (with 0-3 risers).

BONUS CORE (16 MINUTES): This add-on session can be done after a cardio workout or as an addition to your upper-body day (just remember to train your core muscles like any other muscle group and allow for at least one day of recovery time in between workouts). All you need is a mat for this floor work only routine.

Approx. Total Run Time: 96 Minutes

TOTAL BODY: 31 Minutes – All you need for this compact, full body session is one heavy and one light set of dumbbells (2-25 lbs, depending on level), and a mat.

TOTAL BODY: 48 Minutes – All you need for this more in depth, full body session is one heavy and one light set of dumbbells (2-25 lbs, depending on level), a mat (the optional use of a sturdy chair and a step (2-4 risers) can be included if desired for some of the exercises).

BONUS: TOTAL BODY BAND: 28 Minutes – Resistance bands are a fantastic tool to help you mix up your strength training while still challenging your muscles, and this routine makes a great option if you don’t have access to dumbbells or are short on time. Grab your band (I’m using tubing with handles, but any long flat or tube style band can work) for this efficient, travel-friendly full body session.

Please remember to listen to your body throughout the workouts, and make the moves work best for you! You can adjust the intensity of your workout by increasing your weights for more challenge, or tone it down by using lighter weights and less reps.

Approx. Total Run Time: 107 Minutes