Strength + Power

Build a strong foundation with two functional strength based circuits. First, you'll focus on the lower body, and then move onto the upper body. Seal the deal with a core finisher, and set the stage for the weeks ahead. Let's get started! Equipment: Dumbbells (light, medium, heavy), Foam Roller

Time to light up the posterior chain (aka your backside muscles.) Gear up for two strength circuits that focus on hip hinge and upper body pull patterns. Also note that Tina has pull-up goals for you, so gear up and let’s do this! Equipment: Dumbbells (light, medium, heavy), Mini Band, Timer, Pull-up Bar (optional)

Repetition is the foundation for muscle adaptation, so let’s fine tune our foundational movement patterns from week one, and safely crush more complex exercises in the weeks to come. Think back and ask yourself “Can I go heavier?” or “Should I work lighter to perfect my form?” Keep in mind, form first. Move deliberately, with strength. You’ve got this! Equipment: Dumbbells (light, medium, heavy),

Mobility and injury prevention are at the core of this activation and stabilization workout that will leave you ready to conquer your day.

Take a moment to reflect on last week’s workout and make the adjustments necessary for success in your repeat week. Think weight selection, reps, range of motion. Can you hang a fraction longer during your pull-up assessment or hold on a few seconds more in your grip strength test? Even if it's a second or two… it's PROGRESS! Dial in on your form today and be great. Equipment: Dumbbells (light, m

This workout focuses on improving your balance and proprioception (the inner awareness of your body in space.) Within the four blocks of work, we challenge the upper and lower body with fun variations to spice things up a bit. Remember, these exercises are the practice we need for the real life experiences we face every single day. Let’s go! Equipment: Dumbbells (light, medium, heavy), Foam Roll

Level up this workout by challenging your stability with four blocks of strength based work. We get creative using equipment such as a mobility stick (a household broomstick will do), and more. No worries if you don’t have them, there are options for all. Remember to record your pull-up or grip strength assessment results, and let's go lift. Equipment: Dumbbells, Mobility Stick (broomstick) Mini B

It's week four of your program. Today we repeat the first workout from the previous week so that we can really solidify these exercises before we add complexity to them in the weeks ahead. In today's workout incorporate heavier weights if you want to challenge yourself or try using week three progressions for the entire block. It's time to level up! Equipment: Dumbbells (light, medium, heavy), Foa

Grab a towel for this full body strength flow. You’re gonna need it.

In week four, day three, we repeat week three, day three! As a reminder: repetition builds the foundation for strength. Reflect. How did you feel? What can you add today? Listen to your body and adjust accordingly. Let's get going! Equipment: Dumbbells, Mobility Stick (broomstick) Mini Band, Plyo Box (sturdy chair), Stability Ball (optional)

This classic mat Pilates class will improve your mobility and help you align your spine.

At this point you've completed a full month of your training and you're ready to take the path forward. Today we utilize compound (multi-joint) movements, and work towards increased upper-body muscular strength. We will learn the Turkish Get-Up, load up for two strength based mini-circuits, then finish strong with an EMOM (every minute on the minute) that's sure to make you sweat! Equipment: Dumbb

Welcome to week five, day three. Today’s focus is lower-body! We work through two strength circuits followed by a tabata finisher to spike the heart-rate. Let’s get moving! Equipment: Dumbbells, Kettlebell (optional), Mobility Stick (broomstick), Pull-up Bar (optional), Plyo Box (sturdy chair)

Welcome to week six of your training. This week we revisit the compound exercises we learned in week five, including the Turkish getup. If you're feeling confident with those movements, take it to the next level by adding a couple of reps. Let's get started. Equipment: Dumbbells (light, medium, heavy), Foam Roller

Bring balance to your body, improve your mobility, and build strength in this injury prevention workout.

It's week six, day three. You’re past the halfway mark in the program, and have learned a lot over the past few weeks. Now let’s put it all to the test in this week five repeat workout. Just remember, it's all about practice and patience. Equipment: Dumbbells, Kettlebell (optional), Mobility Stick (broomstick), Pull-up Bar (optional), Plyo Box (sturdy chair)

It's week seven of your program, and look at the progress you've made. You've created balance and stability through all the major movement patterns and challenged yourself with compound movements. Now let’s rock four blocks of work alternating upper and lower body exercises to prime your body for the power work to come. You've got this! Equipment: Dumbbells (light, medium, heavy), Foam Roller, Pl

A strength flow that will build muscle and challenge your endurance. Dumbbells and shoes optional.

Week seven, day three. You're breaking barriers now! We up the ante with four working blocks focused on hinge and upper body pull. Oh and of course… we'll work on your pull-up progressions and kettlebell swings. Let's get moving! Equipment: Dumbbells, Resistance Band, Kettlebell (optional) Pull-up Bar (optional), Stability Ball (optional)

Welcome to week eight of your program. Can you believe it? We've been training together for almost two months. Awesome work so far. Today we revisit week seven's workout. Meet or beat your Turkish Get-Up benchmark, and increase the rep range for your supersets if you feel ready! Grab everything you need to succeed, and let's get going. Equipment: Dumbbells (light, medium, heavy), Foam Roller, Plyo

Welcome to week eight, day three. How are your pull-up progressions and kettlebell swings feeling? Go through your notes from past workouts to compare. It's a reminder of how far you've come. Now show this workout who’s boss! Equipment: Dumbbells, Resistance Band, Kettlebell (optional) Pull-up Bar (optional), Stability Ball (optional)

Power up for a new phase of your training! In today’s workout we start strong and integrate strength + power in three blocks of work to finish even stronger! Equipment: Dumbbells (light, medium, heavy), Foam Roller

In this 30 minute strength and power workout, we stack exercises that you’ve already mastered to make fierce total body circuits. We'll also throw in a power challenge. When it's all said and done, we finish with a bit of HIIT to leave our mark on this workout! Equipment: Dumbbells (light, medium, heavy), Foam Roller

More power? YES, PLEASE! Get ready for three more blocks of integrated strength + power followed by an EMOM like no other. Leave any doubt at the door, and let’s crush this! Equipment: Dumbbells (light, medium, heavy), Foam Roller

It's week ten day one, and you've probably noticed the workouts are a little shorter but more intense. It's because you're ready to really step it up! Today we work through sets of strength and plyometrics while progressing our pull-up and swing practice. Be sure to note how you feel, so you have a point of reference in week twelve. Let’s go lift! Equipment: Dumbbells, Kettlebell (optional), Pull