Get It Done! (Tuesdays in October)

This class features the Tuesday October strength moves. This class is efficient! Get you strength work done in under a half hour. You can stop at 19 minutes in or you can go all the way to the end at 27 minutes.

Amelia Pudoff 9/29/25 Amelia Pudoff 9/29/25

Shifting from the Ribcage (Thursdays in October)

This class features moves from the Thursday October series. This month we will work on shifting our weight via the ribcage. We start off with a new hinge variation, push ups, Copenhagen side plank, and lunge at the wall. Then we finish with curls and rows.

Amelia Pudoff 6/30/25 Amelia Pudoff 6/30/25

Chair Flow (July)

In this class you need a sturdy chair or workout bench. We start out with myofacial release for the pelvic floor, use and medium ball or tennis ball, not as hard as a lacrosse ball. From there we work on pushups, then feeling length in the back of the hips as we do a seated hinge to curl press, followed by Copenhagen side plank, and then sit to stands. The we end with hinging and bicep curls.

Amelia Pudoff 2/3/25 Amelia Pudoff 2/3/25

Triceps, Press, Push Ups, Side Plank, Hinge Swings, and Lunges

This month is a big one! You need a squish ball or blanket or pillow and a blanket for sliding and some wall space. We work on tricep extensions for posture and breath work, over head press, then sliding push ups for an added challenge, hinge swings to wake up the glutes and lunges for leg strength and knee health.

Amelia Pudoff 1/6/25 Amelia Pudoff 1/6/25

Push Up, Hinge Swing, Hinge Row Curl Press, and Lunge (January 2025)

In this short class we work on push ups, swinging a weight from hand to hand in a hinge, rowing in a hinge to stand, curl and press the weight over head, and then lunges. You will need wall space at the narrow end of your mat, and possibly a ball or foam roller and mini loop band if you have them.

Amelia Pudoff 12/2/24 Amelia Pudoff 12/2/24

Push Up, Pull Over, Side Plank, and Lunge to Lateral Lunge (December)

For this class you need a blanket, small towel roll, foam block, wall space, and weights. We even fit in breathing and neck care in the beginning!

Amelia Pudoff 10/28/24 Amelia Pudoff 10/28/24

Press, Hinge, Push Up, Side Plank, and Lunge (November)

This class is spicy. We work on the five moves with the core on all throughout. Feel free to slow down where ever you need.

Amelia Pudoff 9/9/24 Amelia Pudoff 9/9/24

Press, Hinge, Row, and Squat (September)

In this class we work on the overhead press, hip hinge, row, and squat. You will need your weights, a sturdy chair and wall space. You may want a strap for your front thigh stretch.