Who needs dumbbells when you’ve got you? In this mind-meets-muscle masterclass, we turned bodyweight into pure resistance training—lifting consciously, contracting deeply, and moving with precision. No fluff, no ego, just real strength built through intelligent loading and full-body commitment. Gravity was our partner, not our enemy. Whether you’re 25 or 45+, this class proves you don’t need more weight—you need more focus. Get ready to build muscle from the inside out, using nothing but the intelligence of your physiology

This session is your body’s personal reset button using the Foam Roller for extra challenge! Full-body engagement with a focus on spinal mobility, articulation, and freedom. Expect to roll, twist, bend, and open your way into better posture and more power that will not just last for hours but for days.

When your spine is in line, your whole body starts to shine. This session, using the Foam Roller, brings in deep strength, postural clarity, and that “oh, I feel GOOD” vibe. Make the most of feeling aligned, adjusting your bones through your own deep internal power that will be unleashed.

Your spine and Spine Roller are the stars of the show today! We’ll stretch, roll, and energize every segment of your back while keeping your full body alive and activated. Walk away feeling primed, tall, and totally switched on. Time to rise up!

Quadruped is where transformation begins—especially if your back has been holding you back.
It’s not just about being on all fours—it’s about returning to the most intelligent and supported position to restore, realign, and rebuild your spine from the inside out.

When you’re on hands and knees, your body is in its most neutral and accessible state. Gravity is softened, tension is reduced, and your spine finally gets the chance to move without pressure, yet activate with precision.
This position allows you to engage the deep intrinsic muscles nestled between your vertebrae—the ones that keep your spine upright, connected, and pain-free. These muscles are small, but they’re the reason your back can be stable, supported, and responsive in real life.

If you’ve experienced back pain, stiffness, or injury—or if you simply want to strengthen your spine intelligently—Quadruped gives you the safest path forward. You’ll build support without strain, gain mobility without instability, and learn to move your spine as a fluid, integrated whole.

Whether you’re healing, maintaining, or advancing, this practice belongs in your weekly rhythm.
Do it once, and you’ll feel better. Do it consistently, and you’ll move better—with a back that stays pain free for life.

There’s nothing lukewarm here—just full-blown vitality. We’re unlocking the thrill of being in your body, in your power, and in your joy. This HIT session lifts your state and floods you with feel-good fire. Because how you move is how you feel. And today, we feel unstoppable.

We’re building from the inside out today. Deep core activation, abdominal strength, and whole-body connection make this session a full-body game-changer.

Sometimes the strongest moves are the ones that come from deep inside. This session trains your core through stillness, breath, and slow control. It’s fire-within energy without the frantic rush building a strong and firm belly.

Strength doesn’t come from gripping—it comes from moving smarthaving freedom. This session helps you twist, debloat, and free up your core for real, lasting firmness pulling your core together. Let’s ditch the clenching and shape your belly with freedom without having to push!

The Bicycle isn’t just an ab exercise—it’s a full-body coordination challenge that puts your core in the driver’s seat while your legs do the talking.

As you move one leg at a time, your abdominals are forced to stay deeply engaged, holding your center strong against the shifting weight and leverage of your lower body. It’s this dynamic push and pull that fires up your lower abs, tones your waistline, and helps you debloat and decongest your belly.

At the same time, this movement gently frees up your hips, allowing them to move independently from your core—something most of us have lost in daily life.

You’ll build strength, control, and flow all in one.
Stronger abs. Lighter hips. More freedom.
This is core training with a purpose—and you’ll feel the difference with every rep.

This one’s not for the faint of heart—it’s for the committed. In this high-intensity, high-integrity session, we trained like pros: not with speed, but with focus. Every move was a mental and physical contract. The energy in the room was electric—because those who showed up have been showing up all month, and it showed. We dialed into deep muscle tone, full-body engagement, and breathwork that fired up the heart and lungs. If you’re ready for a session that doesn’t just sculpt your body but charges your vitality, this is it. Hit play—and give it your all, from the inside out.

This isn’t your average HIIT—this is Hot Intensity with Intent. We're turning the music up and letting the body do what it was born to do: move with power, purpose, and a whole lotta attitude. You’ll sweat, smile, and shake off what’s been weighing you down. It’s cardio therapy, baby—minus the couch, plus the beat. Let your heart roar and your energy soar.

Your hands connect to your heart, and your heart powers your hustle. Let’s move with purpose, strength, and grace. Full-body flow with a serious upper body glow-up.

It’s not just arms day—it’s control day. This session builds smart strength in your upper body so you can push boundaries, pull your weight, and carry life with a little swagger.

Small moves, big transformation. This playful session rolls away shoulder tension, resets posture, and brings energy back into your body. Reclaim your upper body mobility—and rule your world with strength, confidence, and flow!

This one’s sneaky—and powerful.
Prep Side Bend might look simple, but it’s one of the best ways to unstick a shoulder blade that’s been glued to your spine and ribs from too much tension, stress, or slouching.

In this supported side-lying position, you finally give your shoulder blade the space and stability it needs to glide, rotate, and breathe again—freeing up your neck, chest, and arm in the process.
It doesn’t stop there. This exercise also strengthens the deep stabilizers that hold your shoulder joint, ribs, and upper spine in sync—so they move together, not against each other.

If you’ve ever felt stiff, locked up, or weak in your upper body, this is where you start.
Free the blade. Fix the chain. Strengthen the whole system to unfold your wings.

This isn’t dance class—it’s your 15-minute permission slip to go wild. We’re using music, rhythm, breath, and full-body movement to turn your living room into a feel-good energy factory taking your body through high intensities training (HIT) having fun. No steps to memorize, no mirrors to judge—just you, the beat, and the rush of happy hormones flooding your body. It’s HIT with soul. A sweat party for your heart, spirit, and mood. Get high on movement, not on perfection.

Let’s build your power base today! Focus on your glutes, legs, and foundation while keeping your upper body, core, and spirit firing on all cylinders. Strong roots, unstoppable results.

This one’s all about your base—because strong roots = strong everything. Expect solid glutes, activated thighs, and ankles that show up for the team. Grounded. Powerful. Ready.

Your legs and feet are your lower body's solid foundation—when they move well, your whole body moves better. This session focuses on freeing up stiffness in your hips, thighs, knees, and ankles. Create the mobility you need to move stronger, lighter, and with more energy. Build a power base that carries you everywhere you want to go.

Heel raises might look simple, but they’re one of the most underestimated power moves in your body.
When done right, they don’t just strengthen your calves—they awaken your feet, align your ankles, and build a solid foundation that your entire posture depends on.

Your feet are your roots. Every lift and lower helps you feel where your ten toes meet your spine—activating your arches, stabilizing your joints, and reconnecting your body with gravity and support.
This exercise trains your ankles to be strong, mobile, and reliable—so you can walk, jump, squat, and live without fear of wobbling or hurting yourself.

Want better balance, better posture, and a more responsive body?
Start at the ground. Start here.

This isn’t just spine work—it’s a return to your body’s inner rhythm. In this empowering masterclass, we slowed things way down to unlock the deep, intuitive wisdom that lives in your spine. With each breath and every wave of motion, we gave the body permission to guide, not just perform. This is where longevity lives—not in force, but in flow. By honoring the spine’s natural intelligence, we activated strength that lasts, movement that heals, and a vitality that only comes when we stop pushing and start listening. It’s time to feel free, strong, and deeply supported—right from your center.

We’re skipping the rules and flipping the script. This isn’t cardio—it’s a celebration in motion. We’ll build heat, break a sweat, and raise the roof (metaphorically… unless you’re really into it). This is HIIT reimagined—with rhythm, power, and your whole self behind it. You don’t need coordination—you just need to show up.

Your spine is the star of the show today! We’ll stretch, roll, and energize every segment of your back while keeping your full body alive and activated. Walk away feeling primed, tall, and totally switched on. Time to rise up!

We’re stacking strength, one vertebra at a time. This session builds a spine that’s not just aligned—it’s unstoppable. Move smoother, stand taller, and feel like you’ve got a steel cable running up your back (in the best way).

Feeling stiff, stuck, or slouched? This session brings back the wiggle your spine has been craving—mobilizing from your neck to your tailbone all STANDING. Unwind, twist, and flow through movements that boost energy, posture, and mood. Your spine leads the way—give it the love it deserves and watch everything else fall into place!

Rotation is the forgotten superpower of your spine.
In our modern lives, we bend forward all day—over phones, laptops, steering wheels—but we almost never twist. And that’s a problem.

Your spine was built to rotate to create freedom in the joints. Without it, your tissues get sticky, your organs stagnate, and your movement becomes stiff and sluggish.
This Spinal Rotation exercise wakes up the parts of your body that have been asleep. It wrings out your spine, detoxes your organs, and frees your tissues—like giving your insides a deep clean.

Rotations help you debloat, decongest, and eliminate, while also restoring mobility, energy, and lightness in your spine. You’ll feel more spacious, more alive, and more fluid in your body.

Don’t just stretch—twist.
It’s the daily reset your spine has been missing and the one exercise your spine will be most grateful for when done weekly or even daily to start the day with a cleansed spine!

Your core is running the show today! In this session using the small soft Gym Ball, expect moves that fire up your abs, fortify your spine, and keep the full body switched on. Build your center, boost your life.

Your core is where everything begins. This session using the small soft Gym Ball strengthens your inner power in your core so you move from your center with confidence, control, and calm. Less chaos, more focus, for more core clarity.

Say goodbye to crunches—and hello to real core renewal! This session, using the small soft Gym Ball, detoxes trapped tension around your belly and back through deep movement and stretch. Flatten, strengthen, and reset your belly and core the smart way.

Rolling up shouldn’t feel like a battle—but for many, it does.
If your spine feels stuck, heavy, or awkward when you try to roll, you’re not alone.
The Single Leg Roll-Up is designed to make rolling feel easy, natural, and even fun.

By anchoring one leg and focusing on smooth movement, you’ll teach your spine to release old stiffness, free up your energy, and finally feel what real core connection feels like—deep, supportive, and light.
This exercise doesn’t just help you roll better—it helps you build a spine that stays flexible, engaged, and youthful for life.

As Joseph Pilates said, “You are only as young as your spine is flexible.”
The Single Leg Roll-Up helps you embody that truth—keeping your body supple, your core strong, and your movement joyful for years to come.

Rolling becomes effortless when your spine and core work with you, not  against you. Experience the joy of true spinal flow—and unlock a more vibrant, resilient body.

Sometimes the strongest move you can make is… slowing down. In this live Masterclass session, we dialed into the magic of mindful movement—taking the most important exercises for our body and turning them into deep, dynamic experiences. With every rep, we focused on breath, direction, and full-body intention. Move through every plane, connect every corner, and give each breath a job to do. The result? A body that doesn’t just move—it thrives. If you’re ready to swap fast reps for fierce results, hit play and feel the slow burn that brings the biggest return.

Today’s session using a soft Gym Bag is all about upper body strength without stiffness. We’ll build endurance, mobility, and control, sculpting lean, powerful arms while keeping the whole body in sync. Get ready to float and fight all at once!

This session using a soft Gym Ball builds strong, sculpted arms and shoulders that don’t just look good—they work hard too.Whether you’re lifting, reaching, or just rocking that sleeveless look, your upper body is ready.

Tired of feeling closed off? This session with a soft Gym Ball opens up your chest, ribcage, and shoulders, freeing your posture, deepening your breath, and unleashing your energy. Move tall, breathe big, and strut out strong. Let’s reset baby!

Most of us carry stress in our neck, shoulders, and upper back—but instead of releasing it, we wait for our next massage appointment or ignore it altogether. The truth? Your body doesn’t need 60 minutes on a massage table to let go. In fact, it only takes 10 to 30 seconds of focused, intentional touch for your muscles to begin releasing.

Touch is powerful. And your hands hold the healing power you’ve never been taught to use. This week’s exercise invites you to give your body the luxury of auto-massage—a quick, potent self-care ritual that melts tension and reconnects you with your body.

You are your best medicine. You are your own therapist. Let your hands bring you back to ease.

Power up your foundation with this lower-body-driven full-body session using the small soft gym ball to spice things up. Expect a mix of precision, control, and endurance to challenge your legs without forgetting the rest of you. Strong roots, strong tree—let’s build you up!

Time to move those legs. This lower body blast using the soft gym ball to spice things up activates, strengthens, and awakens your quads and the entire legs so you can sit, stand, leap, and land like it’s nothing.

If your legs feel heavy, tight, or sluggish, this session will wake them up, release tension, and restore flexibility in your hips, thighs, and feet. Let’s bring your lower body back to life with the help of the small soft gym ball which will make a huge difference in creating more length in your muscles!

If you want strong, stable legs and knees, this is the exercise you don’t want to skip. Lunges take you from standing to kneeling and back up with precision, engaging every major muscle in your legs. You’ll activate both deep stabilizers and outer muscles to support your hips, knees, and ankles. With every rep, you’re building joint resilience, muscular balance, and full-body control from the ground up.

In this live masterclass, we gave the spine the spotlight.
We moved slow, deep, and in every direction—building serious strength and juicy mobility.
It was part stretch, part strength, all sass.
Spines got taller, backs felt freer, and everyone left with a whole new groove in their step.

Catch the replay anytime you need to reset, realign, and bring the bounce back to your backbone.

Your spine is your lifeline—let’s set it free! This full-body session using a soft gym ball is a wave of motion, unlocking your vertebrae one by one. From rolling through the spine to standing tall with confidence, you’ll feel more fluid, mobile, and alive by the end. Ready to give your back the love it deserves? Let’s go!

Strength isn’t about tension—it’s about control. This session trains your spine to be strong AND flexible, so you move with ease, not effort, using a soft gym ball for more control. Bonus: You’ll walk out feeling stronger, more supported and all pulled together.

Your spine needs movement in all directions! In this session, we’ll be using a soft gym ball to twist, bend, extend, and flow—restoring full-body flexibility and releasing tension from head to tailbone.

A foundational Pilates exercise that promotes spinal mobility and alignment. From a neutral all-fours position, one arm threads under the body toward the opposite side, then lifts up to the ceiling. Focus on maintaining alignment and using oppositional forces—press the heel and hand into the floor for support. Ideal for reviving the spine and improving rotation with control.

Explore exercises that enhance spine articulation and abdominal engagement. The routine includes transitioning from seated to lying down with proper foot positioning for support. Key techniques focus on muscle engagement under the arches to support the torso's weight. Participants learn to gaze into the belly while engaging the lower back and sacrum, promoting spinal mobility. The session concludes with a controlled rolling movement up and down the spine.

This full-core takeover sculpts from the inside out—zero fluff, all tone. Deep abdominal engagement, waistline refinement, and power that radiates.
The energy is electric, the burn is real, and the results are yours.
Replay it anytime you want to feel strong, sculpted, and unstoppable.

Your core is more than just abs—it’s the center of everything! This full-body session will fire up your deep core muscles, spine stabilizers, and lower back, leaving you feeling centered, powerful, and aligned. A true bad-ass core workout that will not leave your abdominals indifferent!

This session is all about control, confidence, and core fire. We’re training deep core muscles for strength that actually makes a difference. More stability, more power, and abs that mean business. A challenging session expanding your comfort zone beyond what you have experienced so far.