creative strength flow using medium weight dumbbells. combine mobility, coordination and power for a strong and satisfying full body practice.
props: blanket for knees, 5-10lb dumbbells
a sweaty, mobilizing, energy-shifting sequence to practice on repeat! this has been my morning routine of late and it brings me right into capacity and clarity - organic movement patterns that we should all be tending to for daily motion.
no props
30 min - fiery little sequence using a single weight. ignite deep levels of upper & lower body strength.
props: light weight (3-5lb) and heavy weight (8-12lb)
40 min - a playful, savvy riff on a sculpting pilates practice.
no props!
40 min - turn up the heat and tuck into a sun-soaked, juicy, complete ‘really good yoga’ practice - build heat, get deep into the hips, warm and work the whole body.
no props
20 min - spicy, quickie practice to strengthen and tone the lower body. Some sneaky ab/oblique work in there too!
Props: pilates ab ball or towel rolled up
30 min - fire the backline of the legs, create space in the side body - a creative, complete quickie practice!
props: two blocks
30 min - a quickie body-weight only strength training practice creatively sequenced for fluid motion. move stagnancy, ignite power.
no props (two blocks if you like)
30 min - a playful, heart pumping, sweaty special sauce practice. some classic warm up sequences from tuesday night dance plus plus!
*note the audio shifts halfway through the practice, imperfect mic moment but still does the job!
complete hour practice that embraces the heat. a little toning, cardio and playful sequencing to fully move the gunk and get you into an energized, moving body.
props: 1-5lb hand weights
40 min - full body shwerk out! Playful, complete and uplifting. Throw on music in the background if you like.
props: bolster, blanket, two blocks & slippery surface
30 min - quickie (sayer)workout to warm your bod. music feels nice for this one!
no props, no mat, just a tiny open space :)
30 min - a strength training practice using two dumbbells to ignite sweat and power.
props: two dumbbells (5-10lbs)
30 min - complete movement chain practice - patterning advanced sequences through repetition to reveal full embodied organization and power. potent and playful!
props: blanket/mat for knees
30 min - dive right into a potent and powerful practice that engages full-body coordination and ignition. a sweaty, playful, strength sequence of accumulating movement phrases.
props: one block
30 min - a playful, opening sequence that accumulates into longer form movement chains. dance-like and alchemizing!
no props
45 min - a playful series designed to challenge coordination, strength and mobility. build slowly up into long-format movement chains that take you beyond the narrowness of traditional moves on the mat.
no props! requires a little extra space around your mat.
45 min - complete morning practice to ground, strengthen and open. a nice balance of challenge and steadiness for full bodymind care.
props: two blocks, blanket
30 min - a sweet, steady sequence that tends to core, upper & lower body tone and strength.
props: one block
20 min - quickie morning warm up to ignite deep heat and strength. class has a soft, soothing tone (even though it’s a toughie!) to sweetly transition you into your day and body.
props: optional block
20 min - a short & sweet practice to awaken the body and land you in presence. a beautiful way to both start your day and/or to wind down on the other side. practice as you need <3
no props
30 min - juicy, complete morning practice, soup to nuts! Steady, accumulating flow focused on hip mobility, core strength & side-body length.
props: blanket
25 min - smooth, soften and stretch. a mobility practice to find space and ease for a stiff/sore/tight body.
props: strap or theraband
30 min - a get moving morning practice to tend & tone the body. highly recommend folding into a meditative seat at the end of practice.
no props!
30 min - a get moving morning practice to tend & tone the body. highly recommend folding into a meditative seat at the end of practice.
no props!
30 min - morning movement off the mat - fluid & juicy. all you need is enough floor space to lay on your back in a wide X
…maybe keep dancing & shaking for a bonus song at the end of practice : )
20 min - quickiest of quickies! when you don’t have all the time in the world but still want to move the energy - a little full body hone & tone.
no props
30 min - morning series quickie - core and upper body focused, but gives the whole body love.
props: blanket
20 min - standing series sweat & flush focused on lower body. quick and potent - a beautiful practice to sneak in at the top of your day.
props: one block
30 min - light and tight morning quickie, tend to the extension and flexion in feet/ankles/knees/hips and move it through a cross referenced flow. ends in a meditative seat that i hope inspires a long sit!
props: blanket
*apologies for the sun flare on camera - fall light is changing quick!
30 min - no muss, no fuss! a not so precious, feel good, get yourself moving morning practice. no props, put on some music if you like and just enjoy <3
40 min - sneaky lower ab sauce in this full body morning practice! move from an integrated core, play with body weight resistance - found myself dripping and out of breath in the best way.
35 min - my morning movement sequence on repeat this summer - core, glutes, twisting, mobilizing the spine. build a sweat, take a cold shower and off you go <3
props: two blocks if you have! can sub a pilates squishy ball or do without any props.
35 min - sweet & spicy. igniting core, glutes & arms through flow and organic sequencing.
30 min - warm up, wake up - ignite from the inside out
grab a block for this practice - if not a block, fold a small towel into a clean thick square and use that for the standing series (just adds a little spicy stability kick)
40 min - this sequence tends to the major myofascial chains in the body. this is a strong practice with long holds, deeply grounding and nurturing. bookmark this one! it is a practice i return to again and again <3
props: two blocks, bolster and blanket.
40 min - organize, ignite and bring yourself into clarity with some strong block work. Sneaky spicy this one!
Props: two blocks
60 min - a strong practice to bring you into deeper alignment and capacity - will leave you feeling tall, clear and ready for anything : )
props: two blocks, blanket, strap and wall space
45 min - isolate to integrate. deep glute work and sneaky core. spicy, fortifying and complete!
props: two blocks, blanket if you have sensitive knees
30 min - spinal traction into back-bending, steady heat builder, a lot accomplished in a quickie practice!
props: two blocks & a strap
35 min - mobility invites stability. we warm the spine through a series of soft undulations and ignite that range into posterior chain stability.
props: two blocks & blanket (could be done with a dense bolster or couch cushion)
30 min - an audio-only somatic movement practice. guided by articulate, mindful cueing this practice invites you into deep listening and embodiment. incredibly powerful for soothing the nervous system and inviting deep inner steadiness.
no props - come to lay down on your mat and just listen <3
45 min - my version of strength training using our own body weight, intelligent movement chains and playful sequences. sweaty, fiery, empowering.
no props!