Prone Glutes with Loop

Think lying on your stomach will be a walk in the park? Think again! Focusing on the external rotation from the top of thigh, we isolate into the glutes and fire up the hamstrings as well.
 
Props: Loop band (can be done without also) and cushion for under hips. Not suitable for pregnant ladies – could do on all 4’s instead without band.

Standing Glutes with Theraband and Abdominals

Starting immediately at the barre with the band to fire up the hamstrings and glutes then balance it out by targeting the abdominals in between sides.
 
Props: Long Theraband. Can also complete without one.

Floor Glutes and Inner Thighs with Bands

Beginning with inner thighs then moving onto all 4’s, clamshells and L position with the loop band (or a ball or rolled up towel behind knee) to create extra resistance.
 
Props: Loop band (or rolled up facecloth/ball) and theraband.

Rear Benefits

Reap the rewards of a workout focused on your rear. You’ll lift, shape and tone your hamstrings, hips and glutes.
 
Props: Ball. Can also be completed without.

Power of the Pretzel

The pretzel is a tough exercise to master so we break it down in this video to focus on the position of the hips and angle of the knee/ankle and to make sure you’re getting the best out of this position.

You’ll be amazed at how it can sculpt your waist! Hit play now with Marysa!
 
Props: Ball or rolled up towel.

12 min Kneeling Obliques, Thighs and Triceps

The majority of this video is completed kneeling and you’ll feel your waistline tightened the next day! We then incorporate thigh dancing with some weighted arms. Enjoy!
 
Props: Weights.

30 min Arms and Glutes at the Barre

We start by utilising light dumbbells and your own body weight to tone your arms and thighs, then head to the barre for glutes and finish with 5 mins of core conditioning.
 
Props: Light weights, ball and barre/kitchen bench for support.

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.