Prop: ball

Class notes:
1. Supine abs with ball (1) ball in hands, hands to ceiling, legs in table top - crunch and reach ball to outside of right knee, return to center, (2) hold crunch - bend and extend legs, (3) hold legs extended - flutter feet, (4) double leg stretch, pass ball from hands t...

Props: resistance band

Class notes:
1. Supine abs with band (1) band around shins, hands behind head, chest lifted, legs in table top - toe taps, (2) add pulse into band x3 when legs are in table top, (3) double leg stretch, keeping tension in band, (4) legs at 45, hands behind head - pulse into...

Prop: ball

Class notes:
1. Supine abs with ball (1) place ball under sacrum, arms to T resting on floor, legs in table top - single leg toe taps, (2) double leg toe taps, (3) legs to ceiling - scissor legs, (4) double leg lower and lift
2. Earthquake abs (1) place ball at tailbone, knees bent, f...

Props: light set of weights

Class notes:
1. Plank (1) static hold in forearm plank, (2) flow from forearm plank to forearm pike, (3) press up to hands for full plank - shoulder taps, (3) open up to side plank on the right side, flow to side plank on left side, continue to flow side to side
2. Kn...

Prop: long foam roller

Class notes:
1. Supine arms and abs (1) place foam roller parallel to length of mat, lay supine on foam roller, head to hips supported by roller, knees bent, feet on mat, reach arms to ceiling palms facing in - scapular isolations, (2) scissor arms, (3) both arms lower and...

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 ...

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...

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, ...

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...