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Full Body Mat #08
No props
Class notes:
1. Side lying left (1) extend top leg (left) - lower and lift leg, (2) sweep leg forward and back, (3) draw circles in one direction, reverse direction, (4) bend left knee and place on mat, extend right leg long, flex right foot - lower and lift bottom leg (right), (5) litt... -
Abs Mat #07
No props
Class notes:
1. Forearm plank (1) hold plank, (2) alternating hip dips
2. Side forearm plank (1) right forearm parallel to top of mat, left hand to ceiling - hold plank, (2) hip dips, (3) hold side plank - draw left elbow to left knee, extend arm and leg back out, (4) repeat 1-3 on oppo... -
Full Body Mat #06
Props: light set of weights
Class notes:
1. Standing with weights (1) feet parallel shoulder width distance - squat with bicep curl in arms, (2) add alternating lift of leg to table top when standing, (3) bring hands in front of chest, add rotation toward knee that is lifted, (4) static hold in ... -
Full Body Mat #05
No props
Class notes:
1. Standing warmup (1) hands to ceiling, lateral flexion side to side, (2) roll downs
2. Plank (1) walk it out to plank, return to standing, (2) add push up when in plank, (3) hold plank, (4) right leg lifts, 3 legged pike, come back to plank bring right knee into chest, (5... -
Arms & Abs Mat #04
Props: light set of weights
Class notes:
1. Side kneeling upper body with weights, left (1) right knee on mat, left leg extended, right hand on mat, left hand to ceiling, palm faces forward - lower left arm forward, stop when hand is in front of shoulder, lift arm up, stop when hand is above sho... -
Lower Body & Abs Mat #03
Prop: ball
Class notes:
1. Earthquake abs with ball (1) hands reach forward, lean back halfway, return to seated, (2) hold halfway back, scissor arms, (3) both hands lower and lift, (4) hold arms overhead, return to seated, lean back halfway, (5) hold halfway back, circle arms in one direction, ... -
Upper Body Mat #02
Props: light set of weights. If you don't have weights you could grab two cans or two water bottles.
Class notes:
Weights in hands, 30 seconds per variation:
1. Bicep curls - arms long by side, curl up
2. Serve a tray
3. Bicep curls with elbows lifted
4. Goal post
5. Overhead press
6. Hold elbow... -
Full Body Mat #01
No props
Class notes:
1. Warmup (1) cat/cow, (2) add a press back into child’s pose when spine is rounded
2. Supine abs (1) hands to ceiling, head down, single leg stretch legs, (2) dead bug, (3) hands behind head, chest lifted, single leg toe taps, (4) double leg toe tap, (5) criss cross
3. Bri...
