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July Calendar

July Calendar

Your “Top 3” workouts for the week — if you do nothing else, getting these three workouts in will make sure you get strength, cardio, and flexibility covered! No equipment and shorter workouts are included in this month's "Vacation" calendar option. This program is for all levels, but if you’re pregnant or have diastasis recti, we suggest you focus on those programs.

Summer Meal Plan BONUS! If you didn’t snag it last month, download our NEW Summer Meal Plan. As the color of the warmer months begins to emerge around us, it is a good time to make sure your meals are just as colorful! We are focusing our eating habits on fresh, colorful, balanced foods. You will find delicious meals built around whole grains, vegetables, fruits, nuts, lean meats, and legumes.

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July Calendar
  • July Calendar: Watch First

    Your “Top 3” workouts for the week — if you do nothing else, getting these three workouts in will make sure you get strength, cardio, and flexibility covered! No equipment and shorter workouts are included in this month's "Vacation" calendar option. This program is for all levels, but if you’re p...

  • Cardio Pilates

    A high rep low weight cardio sweat session that easy on the joints. Amy targets every single muscle, small and big. Equipment Needed: light set of dumbbells < 5 lbs.

  • Core HIIT for the Heart

    Your waistline + your heart will LOVE this workout. After a quick core tuneup, we alternate 60 seconds of ab work with 60 seconds of cardio work, finishing with a quick stretch. No Equipment Needed.

    Circuit 1:
    Abs - Isometric Ab Push
    Abs - Dead Bug
    Heart - 1 Leg Driver

    Circuit 2:
    Abs - Transve...

  • Full Body Circuit 1

    This is our power workout! We use medium dumbbells to increase endurance through compound exercises. These compound exercises recruit multiple muscle groups to create a big metabolic demand. This sweat session will tap into those feel good hormones. Follow Amy for the advanced level and Lindsay f...

  • Full Body Circuit 2

    This is our power workout! We use medium dumbbells to increase endurance through compound exercises. These compound exercises recruit multiple muscle groups to create a big metabolic demand. This sweat session will tap into those feel good hormones. Includes a 4 minute dynamic warmup and 5 minute...

  • Full Body Circuit 3

    This is our power workout! We use medium dumbbells to increase endurance through compound exercises. These compound exercises recruit multiple muscle groups to create a big metabolic demand. This sweat session will tap into those feel good hormones. Includes a 4 minute dynamic warmup, 60 second p...

  • Full Body Circuit 4

    This is our power workout! We use medium dumbbells to increase endurance through compound exercises. These compound exercises recruit multiple muscle groups to create a big metabolic demand. This sweat session will tap into those feel good hormones. Includes a 4 minute dynamic warmup, 60 second p...

  • Full Body Dumbbell Circuit A

    Rev the heart and tone overall with these 8 exercises performed as 4 x 2 circuits. We start and finish this workout with dynamic stretches. You will feel so good after completing this workout!

    Equipment needed: light set and heavy set of weights, resistance loop (optional).

  • Full Body Dumbbell Circuit A (advanced)

    Rev the heart and tone overall with these 8 exercises performed as 4 x 2 circuits. We start and finish this workout with dynamic stretches. You will feel so good after completing this workout!

  • Full Body Dumbbell Circuit B

    We are taking the exercises from Circuit A and doing a pyramid-style workout! You will feel so good after this workout! Equipment needed: light weights, heavy weights, optional resistance loop.

  • Full Body Dumbbell Circuit B (advanced)

    We are taking the exercises from Circuit A and doing a pyramid-style workout! You will feel so good after this workout! Equipment needed: light weights, heavy weights, optional resistance loop.

  • Full Body Dumbbell Circuit C

    Tone overall with these 8 exercises performed as 4 x 2 circuits. We start with a dynamic warmup including resistance loop exercises. We finish with a core section and feel-good stretch. You will feel so good after completing this workout!

    Equipment needed: light set and heavy set of weights, res...

  • Full Body Dumbbells Circuit C (advanced)

    Tone overall with these 8 exercises performed as 4 x 3 circuits. We start with a dynamic warmup including resistance loop exercises. We finish with a core section and feel-good stretch. You will feel so good after completing this workout!

    Equipment needed: light set and heavy set of weights, res...

  • Full Body Dumbbells Circuit D

    We are taking the exercises from Circuit C and doing a pyramid-style workout with reps of 5-10-15. You will feel so good after this workout! Equipment needed: light weights, heavy weights.

  • Full Body Dumbbells Circuit D (advanced)

    We are taking the exercises from Circuit C and doing a pyramid-style workout with reps of 5-10-15. You will feel so good after this workout! Equipment needed: light weights, heavy weights.

  • High Energy Pilates A

    In this high energy workout we combine Mat Pilates and Floorwork. We work arms & core for the first 10 minutes, buns & legs in the middle 10 minutes and core & flexibility in the final 10 minutes.

    Follow Sommer and Adrianne for diastasis modifications.

    Equipment Needed: super light dumbbells <...

  • High Energy Pilates B

    In this high energy workout we combine Mat Pilates and Floorwork. We work arms & core for the first 10 minutes, buns & legs in the middle 10, and core & flexibility in the final 10 minutes. Follow Sommer and Adrianne for diastasis modifications.

    Equipment Needed: hand towel (used for mobility w...

  • HIIT & Sweaty

    Hot and sweaty HIIT! This pyramid workout challenges your agility, it challenges your cardiovascular endurance. It strengthens your heart + gives you a mental release! Grab 3 cups (turned upside down) or 3 cones...these will keep you honest through this 22-minute ALL cardio workout...that way you...

  • HIIT & Sweaty Cardio (advanced)

    Hot and sweaty HIIT! This workout challenges your agility, it challenges your cardiovascular endurance. It strengthens your heart + gives you a mental release! Grab 3 cups (turned upside down) or 3 cones...these will keep you honest through this 25-minute ALL cardio workout...that way your moves ...

  • Hot & Fast Cardio

    This is one of those sweat-dripping, endorphin giving, cardio workouts. Two rounds of pyramids and you won't even realize you've worked out for 17 minutes!

  • Mat Pilates

    Building on the classic mat work from Basic Mat Pilates with an emphasis on equal parts strength and equal parts stretch. We introduce Pilates exercises like the c-curve and stick. These specific cues and progressions allow the body to gain flexibility, strength and balance. This basic mat series...

  • Mat Pilates with Advanced Flexibility

    Your body is in for a treat! We move through flexibility patterns using the core to stabilize the movement. For the first 10 minutes we work core & mobility in standing positions. Then we take it to the mat for advanced Pilates core work and flexibility.

    This is an advanced Pilates workout...so...

  • Quick 10

    10 Exercises round out this full body workout - strength, cardio & flexibility. Grab a sturdy chair, couch or bend and get ready to sweat.

    10 Warmup Penny Pickup to Chest Opener
    20 Single Sided Curtsey to 1 Leg Squat
    30 Triceps Dips
    10 Lateral Ski to Squat Back
    15 Pushup with Core Transfer
    20 Ab...

  • Sweat It Out Cardio

    At your request ... an all cardio workout designed to make you sweat and give you endorphins:) This workout is loud and lively! 20 minutes of athletic drills + boxing, ending with a feel-good 5 minute stretch.