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The class that blends yoga and strength training seamlessly to create a cohesive and effective workout. Designed for all levels, this calls focuses on moving mindfully, understanding your limits, and then pushing past them. Flow Into Strong will help you understand both the yin and yang, the soft and the fire of your body while at the same time delivering a great workout.

Flow Into Strong

Intermediate to Advanced 

A quick flowing yoga and strength class incorporating light to medium dumbbells.

20 min Flow Into Strong - light/medium dumbbells

Intermediate

This is a fun Flow Into Strong focusing on balance and stability! You’ll need a set of light-medium dumbbells.

25 min Flow Into Strong - Dumbbells

Intermediate 

The class that blends yoga and strength training seamlessly to create a cohesive and effective workout. Designed for all levels, this calls focuses on moving mindfully, understanding your limits, and then pushing past them. Flow Into Strong will help you understand both the yin and yang, the soft and the fire of your body while at the same time delivering a great workout.
You’ll need one medium kettlebell. I am using a 12kg/26lb.

25 min Flow Into Strong - Kettlebell Flow

Advanced

We’ll be using no equipment in this class and working on some handstand hops into bear sweeps! This class is layered so even if you don’t feel “advanced” there is an option for you as we build!
Flow Into Strong is the first class that blends yoga and strength training seamlessly to create a cohesive and effective workout. This calls focuses on moving mindfully, understanding your limits, and then pushing past them. Flow Into Strong will help you understand both the yin and yang, the soft and the fire of your body while at the same time delivering a great workout.

30 min Flow Into Strong - Bodyweight

Flow Into Strong combines your yoga practice with strength training. Connecting to your breath throughout you’ll learn more about your mind and body in this 30 minutes. We’ll be using a set of dumbbells for Staggered stance DLs and push presses.

30 min Flow Into Strong - Dumbbells

30 min Flow Into Strong

Intermediate

Flow Into Strong blends your yoga practice with strength training! In this class we’ll use one kettlebell and after warming up and prepping, we’ll climb a ladder of cleans, squats, presses, lunges, and rows!

30 min Flow Into Strong - KB ladder

The class that blends yoga and strength training seamlessly to create a cohesive and effective workout. Designed for all levels, this calls focuses on moving mindfully, understanding your limits, and then pushing past them. Flow Into Strong will help you understand both the yin and yang, the soft and the fire of your body while at the same time delivering a great workout.
You’ll need one medium kettlebell. I am using a 12kg/26lb.

30 min Flow Into Strong - Kettlebell

The class that blends yoga and strength training seamlessly to create a cohesive and effective workout. Designed for all levels, this calls focuses on moving mindfully, understanding your limits, and then pushing past them. Flow Into Strong will help you understand both the yin and yang, the soft and the fire of your body while at the same time delivering a great workout.
You’ll need a pair of medium dumbbells.

45 min Flow Into Strong - Dumbbells

Yoga

Sun Salutations A + B plus a quick standing series!

10 min Quick Flow

The perfect class to take right before bed or any time throughout the day where you are feeling like you need a BREATH! We’ll be settling into poses and calming down the central nervous system so that you can recover.

10 min Restorative Yoga

Intermediate to Advanced. 

This fast yoga flow is dynamic and challenges your balance, both on your feet AND hands. We’ll work up to Uttita Hasta Padanghustasana.

15 min Yoga Flow - Foot to Hand pose

I started this flow with no agenda, and honestly on the verge of tears. Then immediately as I started moving, I felt better. I invite you to join me and feel the same. These 15 minutes are fun, feel good, and full of love.

15 min Yoga Flow - Feel Better

Intermediate

This is a vinyasa style yoga class. We’ll flow from one pose to the next, connecting our movements with our breath. We’ll be moving quickly, moving from the top to the bottom of the mat and creating a new perspective!

20 min Yoga Flow - Look Around

Intermediate

This is a vinyasa style yoga class. We’ll flow from one pose to the next, connecting our movements with our breath. We’ll be moving quickly and focusing on twists!

20 min Yoga Flow - Twists

Intermediate

This is a vinyasa style yoga class. We’ll flow from one pose to the next, connecting our movements with our breath. The theme of this class is circles, flowing through life and letting everything come back around.

20 min Yoga Flow - Circle

Intermediate

This is a vinyasa style yoga class. We’ll flow from one pose to the next, connecting our movements with our breath. It is designed to build heat and to be challenging! We’ll work up to a bound Half Moon pose.

30 min Warm Up Flow

Intermediate

This is a vinyasa style yoga class. We’ll flow from one pose to the next, connecting our movements with our breath. In this class we’ll focus on heart openers and creating more space in our throat chakra as well.

30 min Yoga Flow - Camel

Intermediate to Advanced

This is a vinyasa style yoga class. We’ll flow from one pose to the next, connecting our movements with our breath. We will be twisting and working our way up to Side Crow (Eka Pada Koundinyasana.)

30 min Yoga Flow - Side Crow

Beginner to Intermediate

This is a vinyasa style yoga class. We’ll flow from one pose to the next, connecting our movements with our breath. We will work on the idea of being inside and outside. Tuning inward and also expanding out.

30 min Yoga Flow - In & Out

Beginner to Intermediate

This is a vinyasa style yoga class. We’ll flow from one pose to the next, connecting our movements with our breath. We will work on opening our heart and finding balance in Dancer’s Pose.

30 min Yoga Flow - Dancer’s Pose

Beginner to Intermediate 

This is a vinyasa style yoga class. We’ll flow from one pose to the next, connecting our movements with our breath. We will work up to Eagle Pose and give ourselves a hug along the way.

30 min Yoga Flow - Eagle Pose

A 30 minute restorative yoga practice. We move slowly and hold postures for longer amounts of time. Letting our muscles and joints ease into the pose and release. This is perfect for a recovery day or if you just need something on the softer side!

30 min Restorative Yoga

Beginner to Intermediate

This is a vinyasa style yoga class. We’ll flow from one pose to the next, connecting our movements with our breath. We will work on feeling open and light. Take flight!

40 min Yoga Flow - Half Moon

Intermediate to Advanced

This is a vinyasa style yoga class. We’ll flow from one pose to the next, connecting our movements with our breath. We will work on twists, stretching our hamstrings and building up to Revolved Triangle pose.

45 min Yoga Flow - Revolved Triangle

Strength

Beginner to Intermediate

5 minutes is all you need! Add this onto any other workout or do on it’s own for a fun sweat. Lawnmower rows and plank drags on deck!

5 min Finisher

Beginner to Intermediate 

10 minutes of core! We’ll be doing two supersets, each with two exercises and working for 30 seconds at a time. The first superset is supine and the second is prone. A light to medium dumbbell is recommended but not necessary!

10 min Core Strength

Intermediate

10 minutes is all you need for an upper body pump! Grab a set of medium dumbbells and let’s go!

10 min Upper Body Strength

Intermediate. 

This workout is quick and effective! We’ll move through a lateral lunge and press circuit, then finish with a 4 min AMRAP. It’s.... SPICY!

15 min Total Body Strength - 2 dumbbells

This workout can be done with two dumbbells OR two kettlebells. 3 minutes of work, 5 rounds. It’s perfect on it’s own or to finish another workout!

15 min EMOM Strength

Intermediate

You’ll need a medium set of dumbbells and one optional heavy dumbbell. We’ll be doing two AMRAPs. The first is bilateral (using both dumbbells) the second is unilateral (using just one.)

20 min Total Body Strength - AMRAPs

Advanced

This workout kicks it up a notch with some advanced strength moves like pistol squats and get ups, along with cardio bursts to really spice things up.

20 min Bodyweight Strength

Intermediate

You’ll need a light-medium set and a medium-heavy set of dumbbells. We’ll be working for 30 seconds at a time and resting for 15 seconds. Our first circuit utilizes the heavier weights and our second incorporates the lighter weights while maintaining a split stance position.

20 min Total Body Strength

Intermediate

This workout requires one medium sized kettlebell. 
We’ll climb a ladder 1/2/3 of single arm cleans, squats, and presses. Then a 9 min EMOM challenging our core stability. And then climb back down the ladder with reps of 3/2/1.

20 min Kettlebell Strength

This workout can be done with a kettlebell OR dumbbell. After our warm-up & activation we will go through a circuit for 3 rounds that includes squats, halos, SLDLs, overhead presses and bears! After that we have 2 rounds of a Rainbow complex. 
Try it out to find out what I mean 🌈😉

25 min Kettlebell Strength

Advanced. 

This workout is all about “pushing” movements. An overhead press, chest press, swing, squat and push-up. There are also 8 rounds of Turkish Get-Ups total! You’ll need one medium bell to get-up and press over head and one heavier to use for your swings and squats.

25 min KB Strength - TGU + Push

Advanced

A full body strength workout focusing on stability (unilateral work) and power (cleans baby!) 
You’ll need one small weight, a medium set of dumbbells and then one heavier dumbbell or a kettlebell (optional.)

30 min Total Body Strength - Stability & Power

Advanced

This workout uses one medium kettlebell. We’ll be going through a single leg circuit and then finishing with a single arm ladder.

30 min Kettlebell - Single leg + Single arm

Advanced

This 30 minute workout uses two medium sized bells (I am using double 12kilo.) 
We’ll be focusing on knee dominant movements, reverse lunges and squats. You will be required to double clean the kettlebells!

30 min Kettlebell Strength

Intermediate to Advanced

This is a full body workout, with an emphasis on the squat and row. We’ll focus on a superset incorporating some pauses and then finish with a spicy finisher.
You’ll need a heavy and light-medium set of dumbbells.

40 min Squat Focus + Total Body

Cardio

Intermediate to Advanced

Body weight
3 moves. 3 sets. All the spice. 
This is perfect to add onto any strength class or great on it’s own for some sweat.

5 min BW Cardio Finisher

Intermediate

This is a fast paced workout with jumping! 4 exercises, 3 rounds, done tabata style: :20 seconds on :10 seconds off.

10 min Tabata

Intermediate

A quick cardio & core workout using a light dumbbell or plate! There is jumping.

10 min Cardio & Core

Warm-up, stretching and mobility classes great to tag onto your workouts or for your recovery days!

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