Prenatal Friendly

Prenatal Friendly

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Prenatal Friendly
  • Upper Body Barre 01

    Episode 1

    This low-impact, big-energy class combines lifting, pulsing and isometric holds that will be sure to leave you feeling strengthened and balanced.

    Equipment: Light Dumbbells (3-8lb)
    Air Date: January 7, 2024

  • Upper Body Strength 28

    Episode 2

    This upper body session combines movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up, you'll complete a 10X3 circuit that increases in load and decreases in duration.

    Circuit 1:
    - Front Raise
    - Lateral Raise
    - Bicep Curl
    - Hammer Curl
    - Unilate...

  • Upper Body Strength 27

    Episode 3

    This upper body session combines movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up, you'll begin with a bicep "buy in", followed by a 5X2 circuit, and wrapping with an AMRAP.

    Buy In:
    - Wide Bicep Curl
    - Bicep Curl
    - Hammer Curl

    Circuit 1:
    - ...

  • Upper Body Strength 26

    Episode 4

    This upper body session combines movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up, you will have a 2-minute AMRAP, followed by a 3x3 circuit, and wrap with your 1-minute Push Press challenge. Remember the amount of reps you hit in Week 2? You...

  • Upper Body Strength 25

    Episode 5

    This upper body session combines movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up you will complete one 4x2 circuit, one 3x2 circuit, and one 6x1 circuit.

    Circuit 1:
    - Bicep Curl
    - 1.5 Bicep Curl
    - External Raise
    - Hammer Curl

    Circuit 2:
    - ...

  • Upper Body Strength 27

    Episode 6

    Welcome to the final day of your Upper Body Program! This session combines movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up you will complete a 9X2 circuit followed by two, 4-minute EMOM blocks.

    Circuit 1:
    - Landmine Press
    - Bicep Curl
    - Nar...

  • Upper Body Strength 22

    Episode 7

    This upper body session combines movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up, you will complete two, 4x2 circuits and wrap with a 2-minute AMRAP.

    Circuit 1:
    - Bicep Curl
    - Tricep Kickback
    - T Raise Variation
    - Arnold Press

    Circuit 2:
    -...

  • Upper Body Strength 23

    Episode 8

    This upper body session combines movement that are designed to strengthen your shoulders, triceps and biceps. After your warm-up you will complete a 5x2 circuit and finish with your hammer curl AMRAP follow-up challenge. Do you remember your number from Week 1? Get ready to pass it today, boss!

    ...

  • Upper Body Strength 24

    Episode 9

    This upper body session combine movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up you will complete an 8x2 mini band circuit, and a 12x2 dumbbell circuit. Think high volume for the ultimate burn!

    Equipment: Extra Light (2-5lb) and Light (5-10...

  • Upper Body Strength 19

    Episode 10

    This upper body session combines movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up you will complete a 5x2 and 4x2 circuit!

    Circuit 1:
    - Bicep Curl
    - Reverse Fly
    - Arnold Press
    - Tricep Kickback
    - Halo Press Out

    Circuit 2:
    - Wide Press
    - Ben...

  • Upper Body Strength 20

    Episode 11

    This upper body session combines movements that are designed to strengthen your biceps, shoulders, and back. After your warm-up you will I complete one 4X3 circuit, and wrap with your next AMRAP challenge! How many push presses can you complete in one minute? Write down your number because we're ...

  • Upper Body Strength 21

    Episode 12

    This upper body session combines movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up you will complete a 4-Minute EMOM, followed by three, 3x2 circuits.

    EMOM:
    - Bicep Curl 21's
    - Shoulder Press 21's

    Circuit 1:
    - Bent Over Row
    - High Pull
    - Cro...

  • Shoulder Mobility 01

    Episode 13

    Expand your shoulders' range of motion in this 15-minute session. Be prepared to work both on your mat and leaning on a wall!

    Equipment: Long Resistance Band, Jump Rope, or Towel
    Air Date: July 10, 2023

  • Upper Body Strength 16

    Episode 14

    Welcome to Day 1 of your Upper Body Program! We are kicking things off with a session highlighting a major strength-based 9-minute EMOM.

    EMOM A:
    - Bicep Curl
    - Hammer Curl

    EMOM B:
    - Narrow Press
    - Front Raise

    EMOM C:
    - Bent Over Row
    - High Pull

    Equipment: Moderate (8-12lb), and Strong (12-2...

  • Upper Body Strength 18

    Episode 15

    You're almost through week one - let's keep your eye on the prize and get ready for this superset circuit-focused workout!

    Circuit 1:
    - Bicep Curl
    - Hammer Curl
    - Wide Curl
    - Cross Body Curl

    Circuit 2:
    - Front Raise
    - Lateral Raise
    - Open Lateral Raise
    - French Door Press

    Circuit 3:
    - Tric...

  • Upper Body Strength 17

    Episode 16

    This upper body session combines movements that are designed to strengthen your biceps, shoulders, and back. After your warm-up you will I complete one 4X3 circuit, and wrap with your first AMRAP challenge! How many hammer curls can you complete in one minute? Write down your number because we're...

  • Upper Body Strength 14

    Episode 17

    This upper body session combine movements that are designed to strengthen your biceps, triceps, shoulders, and back. After your warm-up you will I complete one 6x2 circuit, and wrap with a 3x2 unilateral burner. This class is perfect for all levels of any strength journey and is prenatal friendly...

  • Upper Body Strength 12

    Episode 18

    This upper body session combine movements that are designed to strengthen your arms, chest, shoulders, and back. After your warm-up you will complete two, 3x3 circuits. After that we will crush one round of Tabata - push focused!

    Circuit 1:
    - L Raise
    - Reverse Fly
    - Zottman Curl
    - Arnold Press...

  • Flex In Five Double Trouble 04

    Episode 19

    Perfect for when you only have 10 minutes to get your sweat in, or just want to add an extra burn to your routine. Join me in this quick, arm-focused workout that also targets your shoulders and back. Guaranteed to pack a quick punch!

    Equipment: Light Dumbbells (2-5lb)
    Air Date: December 18, 2022

  • Upper Body Strength 10

    Episode 20

    This upper body session combine movements that are designed to strengthen your arms, chest, shoulders, and back. After your warm-up you will I complete one 4x2 circuit, and wrap with a 75-second AMRAP. This class is perfect for all levels of any strength journey and is prenatal friendly (Replace ...

  • Upper Body Strength 09

    Episode 21

    This upper body session combine movements that are designed to strengthen your arms, chest, shoulders, and back. After your warm-up you will complete one, 6x2 circuit, and wrap with a 4-minute EMOM. This class is perfect for all levels of any strength journey, and is prenatal friendly.

    Circuit 1...

  • Upper Body Strength 08

    Episode 22

    This upper body session combine movements that are designed to strengthen your arms, chest, shoulders, and back. After your warm-up you will I complete two, 4x2 circuits, and wrap with a 2-minute AMRAP of 21’s. This class is perfect for all levels of any strength journey, and is prenatal friendly...

  • Upper Body Strength 04

    Episode 23

    [ELEVATE - WK2D2 | WK4D2]

    This upper body session combine movements that are designed to strengthen your arms, chest, shoulders, and back. After your warm-up you will complete two, 5X2 circuits and wrap with one round of zero equipment Tabata. Prenatal Approved.

    Circuit 1:
    - Kneeling Lateral Ra...

  • Flex In Five - Double Trouble 02

    Episode 24

    Perfect for when you only have 10 minutes to get your sweat in, or just want to add an extra burn to your routine. Join me in this quick, arm-focused workout that also targets your shoulders, chest, and back. Guaranteed to pack a quick punch!

    Equipment: Light Dumbbells (2-5lb)
    Air Date: October ...