Category Archives: 20 minutes and under

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.

Flow Sequence

Join Marysa in this flow sequence to gentle increase the heart rate and get the whole body moving. We do 10 reps of each position then continue to layer on. Perfect on its own as a quick pick-me-up or add to another video for a longer workout.
 
Props: Chair/bench to hold onto and 1 dumbbell.

Rectus Abdominis Focus

A quick abdominal blast focusing on the rectus abdominis.
 
Props: One dumbbells and a ball.

Non-Stop Arms with Marysa

A non stop arm sequence focusing on the deltoids/shoulders and triceps. Don’t just stand on the spot for this one – turn up the volume, move around and dance whilst completing the arm movements!
 
Props: Dumbbells.

8min Precision Arms with Marysa

Precise, small movements for maximum results. We promise you will feel you shoulders and arms after completing this spicey 8 min sequence.
 
Props: 1kg Dumbbells.