Classic Arms

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

Full Body Chair Workout

It’s just you and a chair needed to complete this full body workout using your own bodyweight for resistance – giving you strong, long, and lean results!
 
Prop: Chair (sturdy enough to stand on).

Elongation Glutes and Abs

We start all 4’s to activate the hamstring then continue with some beautiful developpes to find the elongation in our legs and work on our hip health. A quick ab focus in between sides and back work at the end and you’ll feel lengthened and taller at the completion.
 
Props: Ball.

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.

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.