If you want to dive into a quick yoga practice that pushes your opportunity to work hard and play with balance, but you don't have a lot of time, this is a great fit. In this sequence we will keep things moving, with rapid transitions between poses, and a few more complicated postures thrown in t...

More than simply stretching, mobility is the ability of your body to move into and operate in a range of motion (or ROM for short). So put simply, it's your usable range of motion. Stretching is a common remedy to improve ROM, but studies are now suggesting that these results are short lived, and...

This yoga flow starts with some variations of basic sun salutations, but builds from there, adding lots of layers. There are plenty of chances to challenge your breath, balance, and strength, as well as opportunities to play with some hand balances, including Single-Legged-Crow pose (Eka Pada Bak...

Pilates was a major component in my rehab after a lower back injury. The slow, controlled movements helped me build my mind-body connection, and the focus and breathing was akin to yoga. In this workout, you’ll want to focus your effort on how still you can stay, rather than how fast you can move...

This is a challenging yoga flow or vinyassa style practice. Lots of challenging transitions, options for play, and several arm balances (and you can watch me fail hard when I attempt to try side crow;)). The work rate is high for this one, so take breaks when you need, and as always, take what wo...

A lower body stretch routine designed with the post-run feeling in mind. However, this sequence is helpful for after that hike you just aced, leg day in the gym, or the rugby match you just rocked.

Equipment: room to move, and a small ledge to put your foot up for a calf stretch (book, curb, or...

This longer HIIT session is meant to challenge your cardio and your endurance, as we will be going pretty hard for about 40mins. No equipment needed, just need to be ready to get sweaty. As always, adapt as needed for your fitness level, and feel free to add on to some of the exercises by includi...

Short and... sweet? Non-stop core work for 8 minutes! No equipment needed.

Expect to do... Plank; Dead Bugs; Rope Climbers; Side Crunches; Reverse Roll Down; Pilates Single Leg Stretch; Russian Twists; Side Plank; Shoulder Taps; and Bicycle Crunches.

Equipment: none.

My Rockin' Spotify suggest...

This very gentle sequence can be a great way to get the body to wind down at the end of the day. We will mostly be working from the ground, staying for 5-10 breaths, and taking our time to get in and out of poses. Lots of focus on the hips, and an emphasis on forward folds in an attempt to stimul...

Get comfy and wind down with this slow moving Yin Yoga practice. We hold each shape for about three minutes, and really dive into letting go. I suggest being warm and comfy, having some cushions and pillows nearby to support you in these shapes. We will mostly focus on releasing the hips, and thi...

This practice is meant to help stretch out the entire body, with a strong focus on breath. Lots of options to set up the poses, some work on leg strength and balance, and some time on the floor to stretch things out.

Equipment: Room to move. I use blocks to help me get into position, but they a...

This yoga flow is a challenging practice that demands attentions, strength, and endurance. This aligns with how I like to teach in-person classes. After some Sun Salutations, we move into a sequence that keeps getting more and more layers added each time we move through it. I'll give lots of opti...

Full body interval training for Strength and Cardio.
We have three sets, with four exercises in each. You'll want to push hard in each for 35sec; these rounds really challenge your cardio by maintaining very short rest periods, with only 10sec between exercises, 30sec between sets. I mention low ...

Work it Hard. Speedy Interval training. Bodyweight.

High-speed bodyweight timed interval training. Expect to get sweaty. Only ten different exercises, and we do two sets of each, back to back.
We will be working for 35 seconds, with a 10 second rest, then back to the same exercise for 25 seconds...