Strength Sessions

Strength Sessions

Get ready to sculpt and tone your full body with these strength sessions. You’ll work up a sweat, build muscle, and feel a cheeky pump.

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Strength Sessions
  • 36min Full Body Strength HIIT & Burner

    This 36 minute workout has it all, targeting your entire body! We’ll start by waking up your body with a warm up stretch, before moving into a full body flow. Using a 45:15 sequence your heart rate will stay up while still strengthening those muscles. Lastly, you’ll end with Sami’s favorite — a s...

  • 35min Lower Body Power

    You’ll work on toning and grooming your muscles with this 35 minute lower body workout. We’ll start standing before heading to the mat, with exercises being held for 45 seconds — stay in there!

    Equipment: Band & 5-10lb Dumbbells

  • 30min Full Body Power

    This high intensity workout will target your entire body, with an emphasis on your core. With a 45:15 time ratio, focus on moving the entire 45 seconds to get your heart rate up.

    Equipment: 5-10 lb Dumbbells

  • 35min Booty and Bands

    This 35 minute workout is alllll about the booty! Get ready for lunges, squats, and more lower body favorites.

    Equipment: Band, 10lbs-15lbs Dumbbells & a Chair or hard elevated surface.

  • 30min Head to Toe Sculpt

    We’re working your body from head to toe in this session. Stay in it for a 5 minute core burner at the end — bring a yoga mat!

    Equipment: 5-10lb Dumbbells (lighter and a medium weight)!

  • 35min Booty & Hamstring Strengthener

    Get ready to feel that booty burn with this 40 minute glute and hamstring focused strength workout. Using heavier weights and a booty band, you’ll work through lunges, RDL’s, clams and more, pushing through each movement for 40 seconds of work followed by 20 seconds of rest.

    Equipment- Booty ba...

  • 30min Everything Legs

    Grab a pair of dumbbells and get ready to work your legs. You’ll start standing and then head to the mat to give your booty some love. Expect a cheeky ab challenge to finish.

    Equipment: 10lb Dumbbells

  • 30min Lower Body Blitz

    You’ll be shaking after this lower body workout complete with squats, crab walks, and fire hydrants. You’ll work your calves, booty, and abs.

    Equipment: 5-10lb Dumbbells, Band

  • 35min Weighted Full Body Burn

    Get ready for a full body workout that will fire up your entire body from top to bottom. Using dumbbells, you’ll move through 8 exercises such as skull crushers and side steps, as well as russian twists and spider planks to get those abs shaking!

    Equipment: 5-10lb Dumbells & Booty Band

  • 30min Full Body Burn

    Sami will be right by your side during this full body HIIT. 10 exercises, 40 seconds on, 20 off. Then repeat 2x! Push yourself through a series of lunges, swimmers crunches, russian twists, and more. Let’s go!

    Equipment: 5-10lb Dumbbells

  • 30min Strong Booty and Core

    We’ll guide you through a 30min booty workout that utilizes your core muscles as well. This workout is great for when you're on the go — all you need is a resistance band.

    Equipment: Equipment: Band

  • 30min Booty Burner

    30 minutes of a cheeky booty burner. Be sure to grab a resistance band for an extra challenge and then get ready to take on good mornings, squats, standing leg lifts, and more.

    Equipment: Resistance band or no equipment!

  • Friday- 35min Shoulders, Back, and Bi’s

    The workout name says it all. Get ready to push through 35 minutes of upper workout movements like bicep curls, downward dog taps, and more. Grab a pair of dumbbells and get ready to burn!

    Equipment: 5-10 lb dumbbells

  • 30min Booty Sculpt

    Work your glutes with this 30 minute workout that will challenge your booty and test your lower body strength. With 45 seconds of work and 15 seconds of rest, plus no exercise repeats, you’ll round your booty while still getting your cardio in. So grab a heavier pair of dumbbells, meet me on the ...

  • 30min Full Body Sculpt

    Sculpt, tone, and move your entire body with this full body workout. Start with a gentle warm up before moving through a perfect mix of cardio and strength moves. There are no exercise repeats in this circuit so give every exercise your all!

    Equipment- 5-10lb Dumbbells

  • 10min Full Body HIIIT Sculpt

    Brace yourself for a full body HIIT sculpt. 10 exercises, 45 seconds on, no exercise repeats. Up for a spicy challenge? Do this workout twice through for a 20 minute sweat sesh. You should be glowing by the end of this!

    Equipment: 5-15lb Dumbbells

  • Monday- 30min Full Body HIIIT & Tone

    3 rounds, followed by an ab burner - let's go! You'll sweat your way through jumping jacks, chair squats, and lunges. The best way to challenge yourself is add heavier weights when you feel yourself needing an extra push!

    Equipment: Chair, Band & 5-10lb Dumbbells

  • 35min Booty Push

    We love a sculpted booty! In this session, you’ll move through a range of weighted, banded, and bodyweight exercises for the entire 35 minutes.

    Equipment: Resistance Band, 10lb dumbbells

  • Day 5- 30min Booty n' Hamstring Burn

    It’s booty day! You’ll move through a range of weighted and banded exercises that aim to work your hamstrings and round the booty. Don’t be afraid to grab heavier weights here, as your glutes are an especially hard muscle to build!

    Equipment: Resistance Band, 10-25 lb Dumbbells

  • 40min Upper Body & Abs

    Grab your dumbbells and get ready for a serious upper body pump. We'll groom and tone those upper body muscles with bicep curls, front raises, shoulder presses, and more, before ending with a 5 minute ab burner.

    Equipment: 5-10lb Weights

  • 35min Booty Strength

    Get ready to break a sweat with this lower body workout. We’ll focus on your glutes so grab a heavy pair of weights — your glutes can be hard to build!

    Equipment: 10 lb Dumbbells, Band, Chair

  • 30min Upper Body Sweat

    We’re taking you through a 30 min upper body sweat sesh. Tricep swings, rows, and weighted russian twists with minimal rest will get your heart rate pumping!

    Equipment: 5-10lb Dumbbells

  • 30min Full Body Blast

    Ready for a sweaty full body blast? Sami will be by your side as you work through squats, weighted step ups, leg lifts, and more. You’ll then finish it off with a spicy 5 minute ab burner. Let’s do this!

    Equipment: Bench, band & dumbells

  • 35min Biceps and Back Burn

    Get ready to challenge and tone your biceps, back, and shoulders in this upper body workout. Complete with rows, hammer curls and swimmers, with some ab movements sprinkled in between of course.

    Equipment: 5-10lb Dumbbells