Kayla takes you through quick seated shoulders and biceps series using 5 and 10 lb weights!

Props needed: Free weights that challenge you!

Get a quick full body strength session in with Kayla!
Props: 10 lb free weights

Join Beth for an extravaganza of wrist weight arms!
Props: 1 pound wrist weights (but you'll still feel it if you do it without weights).

This is a great simple series to introduce heavier weights into your workout routine.
Props needed: Two 5-12lbs free weights

Focusing on the middle of your shoulders, this is a short series that will challenge your core!

Props needed: 2-5 lbs free weights

4 minute burn that works the front side of your shoulders! It also challenges your back muscles and core.

Props needed: 3-5 lbs free weights

Step up your triceps game with this series! Simple and straightforward moves, focusing on form.

Props needed: 10 lbs free weights (or any weight you are comfortable with), mat

Burn those triceps in this intense series! Great for postpartum.

Props: mat

This is a seated upper back and biceps series that is harder than it looks! It's great for everyone, especially anyone with a lower body injury or pregnant/postpartum!

Props needed: 1 lbs wrist weights (optional), 3-5lbs free weights, chair/couch/pilates box/couch/etc

Focusing on each side at a time, this is a great unilateral series that will burn your shoulders! It will also work your legs and core, challenging your stability.

Props needed: 3-5lbs free weights

Get a quick shoulder burn and open your upper back!

Props needed: 3-5lbs free weights

A great all around arm workout targeting your shoulders, biceps, and triceps! Your arms will be worked and you'll feel strong and toned after!

Props needed: 1lbs wrist weights (not required) and 3-5lbs free weights

A great unilateral arm series (working on a straight spine with weight on one side)! A really good option for prenatal and postpartum.

Props needed: 1lbs wrist weights (not required), 3-5lbs free weights, mat