Beginner

Beginner

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Beginner
  • 20 Minute Cardio Hit

    No props are needed in this 20 minute, cardio hit workout. Elevating the heart rate is key in rev'ing up the metabolic system, helping to shed extra weight, improve blood oxygenation, circulation, muscle tone, sleep and more. We recommend either doing this workout on it's own for a quick and effe...

  • 45 Minute Core Flow

    Use the small ball in this 45 minute, core-based, sculpting workout. The abdominals are the engaged throughout this entire workout, and while core work is the focus, this is still a full-body workout that incorporates upper and lower body work in. This a fantastic routine to add into your weekly ...

  • 30 Minute Glutes

    No props are needed for this 30 minute, glutes workout! Using nothing but your own body weight, build muscle, sculpt, tighten and tone the hips and glutes. Different approaches to direction, angles and resistance are used to achieve effective results. Get ready to be sore!

  • 30 Minute Dumbbell Arms

    Carve, sculpt and define the arms, shoulders and back in this 30 minute routine. We recommend using a set of 5 lb. weights for this routine!

  • Pilates Circle Sculpt

    This 45 minute, full-body workout uses the Pilates Circle to amplify results. Use the circle to tone the core in abdominal-focused exercises, target the outer hips and glutes, help the body find proper form for upper body and elongation exercises, and more.

  • Resistance Tube Arms

    This 10 minute express workout uses a long resistance band to carve out and chisel the arms and postural muscles. If you don't have a tube with handles, you can also do this with a long resistance tube, like a Theraband, and just wrap the edges around your hands like handles. This workout can be ...

  • 30 Minute Cardio Pilates

    This routine strengthens and tones the entire body, while adding in elements of cardio training to help improve cardiovascular health, muscle strength, and elevate results.

  • Pilates Circle Arms

    Grab a Pilates circle to tone, strengthen and define every part of the arms in this effective routine. These classical Pilates exercises are a favorite of Speir clients in Los Angeles, and gets fantastic results!

  • Pilates and Cardio 1

    Sculpt and sweat in this athletic, cardio-fused workout. No props are needed in this 40 minute workout. By adding in bursts of cardio-based exercises, it's proven to help increase muscle strength, cardiovascular health, and amp up results. So grab a mat, and let's go! Shoes are optional for this ...

  • 20 Minute Stretch

    Stretch your body out from top to bottom with exercises such as Mermaid, Legs in Straps, and Running.

    STARTING POSITION
    * Footbar in middle setting
    * 1 medium spring (1 red)
    * Long Loops pre-set

    OUR SPRINGS
    Green- Heavy
    Red- Medium/Heavy
    Blue- Light
    Yellow- Extra Light

  • Resistance Band Arms

    This focused workout elongates and chisels the arms and back. The workout is just 11 minutes long and uses the long resistance band to burn it out.

  • Bodyweight Arm Sculpt

    Define the arms with isometric arm movements and body weight resistance training in this 10 minute arms and upper back workout.

  • Dumbbell Arm Sculpt

    This 12 minute routine keeps you standing as you carve out the arms with a light set of weights. We recommend 3 lbs.!
    This is a great routine to fuse in with a lower body or core workout for a full-body workout, or simply to do when you are short on time or traveling.

  • Everyday Stretches

    Stretch out tight hip flexors and ITB, hamstrings, back and arms, and even your neck in this full body flow. These stretches are great to do after a hard workout, or as a rehabilitatvie day in your workout week.

  • Increase Flexability

    This elongating workout will help improve flexibility and circulation, and leave you feeling fantastic.

  • Lower Body Band

    Strengthen the outer hips, glutes and legs in this targeted workout using the looped resistance band. We recommend working with a medium or heavy resistance.

  • Bodyweight Legs and Glutes

    Strengthen every part of the lower body in this focused and athletic lower body routine. This workout is 11 minutes long, so you can do it alone if you are short on time, or fuse it with another workout to target and strengthen your chosen areas.

  • Flowing Hip Stretches

  • Quick Lower Body Band

  • Foam Rolling

    Roll out the lats and traps, ITB, hip flexors, quads, glutes and more in the tension-releasing routine.

  • Classical Beginner Mat

    Bring it back to the basics in this 20 minute classical routine. No props needed!

  • Dance + Dumbbell Arms

    Dance and barre-inspired arms with a light set of weights. We recommend working with 2-3 lb weights. Feel that beat of the music and get ready to see some great sculpt and definition in every part of your arms.

  • Full Body Resistance Band