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 ...

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.

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!

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 ...

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.

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

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.

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.

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

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.

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.

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

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

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.

This 10 minute core routine requires no props at all, and focuses on strengthening and defining the midsection.

This 9 minute cardio dance routine gets the heart rate, burns calories and sculpts the body.

This 45 minute full-body routine uses a small ball, chair, and set of weights.