Free and Subscription Fitness and Pilates Videos for
Fitness Dynamics Members

Visit the website for more videos and information about how to join classes with Sam in the Cumbria area or live on Zoom. www.fitnessdynamics.co.uk

You may chuckle or cringe but you'll also learn what you need for the class! I edited out the bit about the vibrating doo da as it was an in joke! Gold members have access to a video library on my websiten & the first Fascial Fitness class from Mondady 5.30pm in there ready to join now. The next class is Thursday at 9.30am. Come and try the class whether your in need because you sit too much or run loads, everyone needs this training to keep them young, fascia juicy and agile!

A great workout and release session suitable for anyone (especially peri/menopausal women) who need to maintain muscle and bone strength using low impact, safe and effective toning exercises that increase heart rate, improve mood and help to balance hormones. Optionally you can use a thigh band to add resistance to the leg exercises and a set or two of dumbbells suitable for your strength (approx. 0.5kg - 4kg). You can use small water bottles if you feel safe gripping them. For the final release and stretch section you need two prickle balls or tennis balls and a long foam roller about 90cm long by 10cm diameter, or a wider 15cm one. You can adapt for using roller up beach towels to make a long sausage shape! Make sure your head is supported, you may need a small cushion or head block. Enjoy the class and end feeling amazing, accomplished and proud!

Release your routine office posture and text neck with this short chair release that can be practised anytime with two prickle balls under the sit bones and a semi-inflated softball behind the lower ribs. Then onto a mat with a long roller, rolled blanket, or beach towel to make the roller/long sausage shape. A band can assist stretches, or use a scarf or tights! If you don't have prickle balls, try tennis balls!

What I love about this class, apart from the fabulous results, is that it is suitable for EVERYONE and ANYONE! With easy-to-follow choreography, including the use of our arms and no jumping/high-impact moves, we will just be walking, but with a few directional changes and moves to challenge our minds a bit! Who knew there were so many ways of walking! We'll also include some light standing toning exercises and balancing (with the optional use of hand weights and a thigh resistance band) to improve upper body and core strength, bone density, stability & focus. We’ll go through a series of functional standing stretches for the cool-down to increase flexibility and allow your muscles to recover. Please use your own equipment if required, although the class can be participated in without any if you prefer or want to build up your fitness more gradually: A pair of hand weights of 0.5-3kg or two water bottles! A resistance band to tie a bow around the thighs or a thick elastic loop thigh band.

A fun and relaxing Pilates class with a combination of exercises including: joint mobility, strength, dynamic and deep stretches. e.g. Threading The Needle, planks, Plank Rotation, Roll Back, The Seal, The Crab, Wide Leg Rocker, Hip Circles etc.

This Pilates class is suitable for most levels and exercises can be adapted to make them easier or progressed to make them harder! You might like to use a Pilates softball or have a cushion or rolled up small towel ready instead. My apologies in advance for the mics failing for a few minutes at about 17 minutes in, I missed that when I edited the video!

Join Sam for lots of fun in this mash up class of dance fitness, body conditioning with hand weights and thigh bands and some simple barre exercises, followed by a few cool-down stretches. You will end the class feeling fabulous! You'll need hand weights of a suitable weight for your strength and experience (0.5kg to 3kg) and an optional thigh band! This is a barre-less class, but if you need a little help when balancing, to make the most of the exercises, you can stand near the wall or use a sturdy chair back for support.