New Year Arm Warm Up

A quick class using weights, pushups and planks to sculpt the arm muscles.
 
Props: Light weights.

Quick Arm Series

Grab your heaviest set of weights for this arm focused workout.
 
Props: Dumbbells.

10 min Core Focus with Marysa

Beginning with a focus on the transverse abdominals (tva) and pelvic floor (3 min) then continuing with more dynamic core moves and a curl. This workout provides the perfect balance between focused pelvic floor toning and feeling a sweet burn in the core.
 
Props: None required, but if have a ball can use it,

Classic Arms

Marysa leads you through a classic upper body portion from class to tone the arms.
 
Props: 1-2kg dumbells.

Blissful Stretches

Focus on your breathing to create space in the body as we focus on gentle stretches for your hips, glutes and hamstrings. We hold each pose for 45 seconds. Expect to feel blissfully calm by the end.
 
Props: None needed, but a yoga block or cushion could be helpful in some poses.

Barre Thighs and Glutes

Build your lower body strength with Marysa and these classic barre moves. We combine a thigh position and go immediately into a glute position before switching sides.
 
Props: Barre (Kitchen bench/chair).

Oblique Focus

Who else loves working their side body? We start with standing lateral movements then complete the rest of class with side lying oblique exercises on the floor. You’ll also feel your upper body worked in the side planks.
 
Props: 1kg Dumbbells. Can do without also.

Post Natal Core

This a great place to start if you have recently had a baby, as we do not lift the head and do any crunches or planks and focus on activating the pelvic floor and deep low abdominals. This is perfect if you are not post natal and just want to focus on some slow controlled core work and also suitable if you are prenatal 🙂
 
Props: None.

Super Quick All 4’s Glute Focus

Short on time? Join Marysa for this hamstring and glute focus sequence on all 4’s. Over and done in 7 mins!
 
Props: 1 dumbbell or a ball or rolled up facecloth.