Total Body Strength

Warm Up: Side to Side Seated Neck Stretch Release tension in your neck with this gentle seated move. 1	1set	30secs	Equipment Chair
Warm Up: Seated Arm Stretch Release tension in your arms, upper back and shoulders with this classic stretch. 2	1set	30secs	Equipment Chair
Warm Up: Seated Wrist Twists Don't forget your wrists! This move relaxes your wrist while giving your forearms a gentle stretch. 3	1set	30secs	Equipment Chair
Seated To Standing Shoulder Press Create shapely shoulder while you torch calories and engage your core and lower body! Tip: Keep your chest up and keep even pressure on all four sides of your feet throughout the movement. 4	1set	30secs	Equipment Dumbbells Chair
Seated To Standing Bicep Curl Tone your arms while you get your heart rate up and challenge your core and lower body! 5	1set	45secs	Equipment Dumbbells Chair
Aerobic Step High Knee Shoulder Press Combining the fat burning and muscle toning moves of steps up and shoulder press this exercise burns calories while toning the abs, glutes and shoulders. Tip: If you are breathless or tired, pace yourself more slowly and focus on a controlled step up. 6	1set	30secs	Equipment Step
Triceps Kickbacks Off Side Of Chair Tighten and tone those hard to target triceps to get sleek, strong arms. 7	1set	30secs	Equipment Dumbbells Chair
Seated To Standing Shoulder Press Create shapely shoulder while you torch calories and engage your core and lower body! 8	1set	60secs	Equipment Dumbbells Chair
Seated To Standing Bicep Curl Tone your arms while you get your heart rate up and challenge your core and lower body! 9	1set	45secs	Equipment Dumbbells Chair
Aerobic Step High Knee Shoulder Press Combining the fat burning and muscle toning moves of steps up and shoulder press this exercise burns calories while toning the abs, glutes and shoulders. 10	1set	30secs	Equipment Step
Triceps Kickbacks Off Side Of Chair Tighten and tone those hard to target triceps to get sleek, strong arms. 11	1set	30secs	Equipment Dumbbells Chair
Seated Chest Expansion with Band Tone your chest, upper back and shoulders with only a resistance band! Tip: Squeeze the shoulder blades together and open your chest. 12	1set	60secs	Equipment Mat Resistance Band
Mountain Climbers A fantastic cardio exercise that strengthens core muscles at the same time. 13	1set	30secs	Equipment No Equipment
Seated Chest Expansion with Band Tone your chest, upper back and shoulders with only a resistance band! 14	1set	60secs	Equipment Mat Resistance Band
Mountain Climbers A fantastic cardio exercise that strengthens core muscles at the same time. 15	1set	30secs	Equipment No Equipment
Cat Stretch and Dog This gentle stretch releases the neck, core and lower back. 16	1set	15secs	Equipment Mat
Chair Push Ups This angled modification to the classic move strengthens and tones your chest, arms, back, shoulders and core. Tip: For extra back support, suck your stomach in and hug your baby. If you feel any low back tightness, bend at the hips and pike your position. 17	1set	30secs	Equipment Chair
Plank This essential ab strengthener also tones and tightens the entire body. 18	1set	30secs	Equipment Mat
Warrior 1 A simple, easy way to stretch and strengthen your legs, abs, and back. Tip: Make sure that the pressure is equal on all four sides of the front foot. Stretch out your toes. 19	1set	30secs	Equipment Mat
Chair Push Ups This angled modification to the classic move strengthens and tones your chest, arms, back, shoulders and core. 20	1set	30secs	Equipment Chair
Warrior 1 A simple, easy way to stretch and strengthen your legs, abs, and back. 21	1set	30secs	Equipment Mat
Plank This essential ab strengthener also tones and tightens the entire body. 22	1set	30secs	Equipment Mat
Cool Down: Camel Modified Stretch and strengthen your chest and back muscles. Tip: Note the position of the toes. Take this opportunity to stretch those poor tired feet. Before arching back, stretch yourself as tall as you are able and squeeze the shoulder blades together. There should be no tension in the low back. 23	1set	60secs	Equipment Mat
Cool Down: Seated Butterfly Stretch and release your inner thighs with this challenging essential stretch. 24	1set	60secs	Equipment No Equipment
Cool Down: Seated Low Back Stretch Release tension in your lower back and prevent injury with this gentle stretch. 25	1set	30secs	Equipment Chair
Cool Down: Shoulder Stretch with Roller Rolling out prevents soreness and injury by providing a deep tissue massage and releasing built up lactic acid. 26	1set	180secs	Equipment Mat Roller
Cool Down: Pretzel Bend with Chair Release tight glutes, quads and hamstrings with this supported stretch. Tip: If the baby bump is in the way or the position is too fatiguing: sit on the edge of the chair, cross your ankle over the opposite knee and bend forward from the hips keeping your chest up. 27	1set	30secs	Equipment Chair
Cool Down: Roll Down Lengthen your spine while you release the tension in your lower back and legs with this gentle stretch. 28	3sets	10secs	Equipment Mat