pregnancy
The following classes are taught by Keli during her pregnancy. Classes offer modifications and are safe for most pregnancies but are NOT specifically designed for pregnancy. Always listen to your body, take breaks when needed and be sure to stay hydrated.
Important guidelines for working out during pregnancy:
- avoid core exercises flat on your back
- keep your heart rate below your doctors recommendation (typically 140bpm)
- no deep twisting
- stop immediately if you feel dizzy, over heated, pain or discomfort
- use an optional chair for stability and balance if needed
- avoid pushing yourself beyond 70% of effort
(See the PRENATAL section for classes specifically for expecting mothers)
DISCLAIMER: always consult with your health care professional or midwife before starting any workout during your pregnancy to asses any risks to you or your baby.
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4.12.21 mat based booty burn
no equipment needed for a mat based booty burn! option to level up with a pair of ankle weights.
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4.7.21 sculpt & burn
grab a theraband or a resistant tube band for a full body burn
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4.5.21 sculpt & burn
grab a set of medium to heavy weights
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3.31.21 barre
grab a set of light weights, a chair, pilates ball (sub with a pillow or rolled towel) and a booty band
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3.15.20 sculpt & burn
grab a set of heavy weights & optional ankle weights
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3.10.21 barre
grab a set of light weights and a chair
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3.8.21 scupt & burn
grab a set of light weights, ankle weights & a booty band
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prenatal 4
prenatal #4 sculpt & tone. grab a set of weights & a medium to light booty band.
DISCLAIMER: these workouts are designed for healthy and low risk expectant mothers. always consult with your health care professional or midwife before starting any workout during your pregnancy to asses any risks ...
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quickie arms with light weights
grab 3lb or lighter weights for a 15 min arm burn out
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3.1.21 sculpt & burn
grab a booty band & a set or two of weights! this class takes you back to the basics and gives you a major burn!
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2.24.21 cardio barre
30 minute sweaty barre! grab a chair & a light set of weights.
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12.14.20 sculpt & burn
BIG ANNOUNCEMENT!!! for class grab a slider, weights & strap on your ankle weights.
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12.28.20 sculpt & flow
body weight flow with toning moves. this class is designed to energize you after a long weekend and leave you feeling relaxed and ready to take on your week!
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12.23.20 barre
grab a chair, light weights & a booty band. get ready for a full body barre with bursts of low impact cardio.
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12.21.20 cardio sculpt
grab a heavy set of weights & booty band
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12.9.20 barre
grab a chair, light weights & a booty band for. 40 minute barre burn!
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12.7.20 sculpt & burn
grab a set of ankle weights for a full body class. we will focus on legs, booty & arms with lots of core engagement and balance. class can be done with no equipment, or swap out ankle weights for light hand weights in the arm section.
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20 min arms + shoulders quickie
Grab a set of heavy weights & light weights for a 20 minute arm + shoulder quickie
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11.30.20 sculpt & burn
grab a light set of weights & a booty band.
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11.25.20 express barre
30 min full body barre - grab a chair and light weights
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11.23.20 sculpt & burn
grab a light set of weights and ankle weights!
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11.16.20 sculpt & burn
grab a heavy set of weights to strengthen your entire body!
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11.11.20 barre
grab a chair & lights weights
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2.15.21 sculpt & burn
grab a set of medium (5lb) & light (3lb0 weights and ankle weights
