10min Shoulder and Triceps

A quick 10 min video to build lean muscle, tone and definition in the upper arms. Choose a weight that challenges you but allows you to maintain proper form.
 
Props: Light to medium weights. I’m using 1kg.

17 min Ab Blast

We work through various levels with the torso to target the abdominals. Starting with a high curl then transitioning down to the forearms for obliques and finally supine for pelvic floor focus.

You’ll feel a nice sweet burn over the core.
 
Props: Ball (otherwise a cushion or can do without).

Floor Based Shoulders and Glutes

This floor based workout starts with a mobility warm up for the rotator cuff and shoulders then leads into a dumbbell strength seat sequence and finishing with all 4’s triceps. If you love floor work, this is right up your alley!

Also apologies for the children interrupting at the end!
 
Props: 1-2kg weights.

Core Controlled Conditioning

It’s day one of level 4 lockdown in NZ and I snuck away from the kids to film this beauty. Do this anytime during your day, to wake your core up, switch your mind off from work or home life and dial in and focus solely on correct form and activation.
I promise you’ll feel your rectus abdominis by the end!
 
Props: Ball (otherwise a cushion or can do without).

13min Classic Weighted Arm Blast

Grab your dumbbells and join Marysa for this classic arm sequence to tone the shoulders, biceps and triceps as well as simultaneously working the legs.
 
Props: 1kg dumbbells.

Restore Your Core and Bridging

We start with pelvic floor and TVA activation then finish with bridges to work the glutes as well. This is great for postpartum or pregnancy or if even if you just want to make sure you are activating your core correctly.
 
Props: Can be done without any! If you have a ball, loop band or weights available you can use for added intensity in some of the exercises.

37 min Bit of Everything

Full body with a focus on triceps, pistol squats and seat work on the floor.
 
Props: 1kg weights and a ball.

40 min Procrastination Arms, Glutes and Inner Thighs

Maybe you have been procrastinating doing a workout today, much like I was prior to filming this.
Go on – push play and join me for some arms, obliques, glutes and inner thigh work – a bit of everything. I promise you’ll feel better after.
 
Props: 1kg weights and a ball.

Healthy Spine and Core

We focus on maintaining a deep core connection to create a uniform C-curve throughout this abdominal video.

Rolling exercises are a great way to strengthen your abdominals, massage your spine and improve balance, mobility and spinal articulation.
 
Props: 1kg Weights.