FULL BODY

FULL BODY

When you are looking for a complete workout where the whole body is involved.

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FULL BODY
  • Strong legs for Winter Sports - 27 min

    Level 2 - Pace: Moderate
    Let’s get ready for snow and ice with a powerful segmental reinforcement! In this workout you will find strengthening of the calf muscles, glutes, abs and the global movement of the squat to get ready for the winter sport we love!

  • Upper Body Strength #3 - 24 min

    UPPER BODY STRENGTH #3
    Level 3 - Pace: Moderate
    Today we’ll double up with the weights! You have the option to use the wrist weights (2 lb) and add the dumbbells (2 lb) on top of it! Always keep it safe and increase the challenge progressively so the workout will be challenging but not impossible...

  • Upper Body Strength #2 - 22 min

    UPPER BODY STRENGTH #2
    Level 2 - Pace Moderate
    Time to work with the Magic Circle today! The Magic circle helps us connect the upper limbs to the trunk and powerhouse so that we get stronger and less likely to get injured. Execute this routine multiple times before you move onto #3

  • Upper Body Strength #4 - 21 min

    UPPER BODY STRENGTH #4
    Level 3 - Pace: Moderate
    After working on the upper body for a while we are now ready for more complex combinations: overhead press, shaving, prone work, push ups… Keep increasing the weight when possible and always keeping good form as a priority and keep working with me t...

  • Abs Library #4 - 19 min

    Abs Library #3: Rotation & Side-bending
    Level 2 - Pace: Moderate
    The abs are important for both stability and movement! It’s important to know how to work them out in all ranges of motion to allow our backs to articulate and also protect our internal organs.

  • Abs Library #3 - 14 min

    Abs Library #3: The Internal Oblique
    Level 2 - Pace: Moderate
    The abs are important for both stability and movement! It’s important to know how to work them out in all ranges of motion to allow our backs to articulate and also protect our internal organs.

  • Abs Library #2 - 19 min

    Abs Library #2: The External Oblique
    Level 2 - Pace: Moderate
    The abs are important for both stability and movement! It’s important to know how to work them out in all ranges of motion to allow our backs to articulate and also protect our internal organs.
    In this second class we’ll work with the...

  • Abs library #1 - 26 min

    Level 1/2 - Pace: Moderate
    The abs are important for both stability and movement! It’s important to know how to work them out in all ranges of motion to allow our backs to articulate and also protect our internal organs.
    In this class we’ll start working with the rectus abdomini which is the mus...

  • Upper Body Strength #1 - 24 min

    Levle 2 - Pace: Moderate
    This is the first of a series of classes that we’ll build on upper body strength. Sometimes it’s so hard to build the shoulders and upper back muscles (mostly for women) but with consistency everything can be done!
    grab a small dumbbell (1 or 2lbs) and follow me in this w...

  • Pump it up #3 - 30 min

    Pump it Up #3
    Level 2 – Pace: Moderate
    Execute this class after “Pump it Up #1 and #2”. In this class we’ll work with the external rotators, internal rotators, the glute medius, glute max, psoas and abs. Now you know the entire sequence of the circulatory gymnastics and your next step is to execu...

  • Pump it up #2 - 29 min

    Pump it Up #2
    Level 2 – Pace: Moderate
    Execute this class after “Pump it Up #1”. In this class we’ll work with the hamstrings the quads and the adductors group. Stay tuned for #3 to learn the whole program and complete the circulatory gymnastics!

  • Pump it Up #1 - 27 min

    Pump it Up #1
    Level 2 – Pace: Moderate
    This is the first video of the Circulatory Gymnastics. Stimulating the blood return is very important for varicose veins, post-delivery and it’s also a GREAT lower body workout!
    In this first class we’ll work on the feet and legs. Stay tuned for #2 and #3 to...

  • Mash-Up for the Upper Body

    Level 2
    Join Ilaria Cavagna for a dynamic full-body session with special attention to the upper trunk and shoulder blades. This creative mash-up class offers a fresh approach to familiar movements—designed to help you feel them in a new, more integrated way.
    In this session, you’ll explore a blen...

  • Scapula GDN

    Open level
    In this focused session, Ilaria Cavagna guides you through Global Dynamic Normalization (GDN) techniques targeting the scapula and its key relationships: with the cervical spine, humerus, and ribcage.
    Explore how different postures and subtle movement strategies can restore mobility, i...

  • Forearms Mat with Danielle

    Level 2 - Pace: Slow
    Join Ilaria and her friend Danielle O’Connell for a mat workout that enhances the connection between the forearms, wrists, and shoulders. This session focuses on building awareness of upper body alignment and strength, emphasizing how the position of the hands and wrists is d...

  • Keep it flat

    Level 2 - Pace: Moderate
    In this workout, we’ll explore how to strengthen the core while keeping the spine neutral—perfect for times when rounding or arching the back might be painful. Whether you’re dealing with inflammation, recovering from an injury, or simply looking to build awareness of spi...

  • SOMA-MASHUP LIVE

    SOMA-MASHUP LIVE

  • Circulatory Gymnastics (complete)

    Level 2 - Pace: Fast
    Join Ilaria and Lorin DeMase for a unique session of circulatory gymnastics, moving dynamically from the toes all the way to the abs in one fluid sequence.

    Designed to pump blood efficiently through the body and improve circulation, this workout includes dynamic movement, st...

  • VAYUS FLOW Enzo Ventimiglia

    VAYUS FLOW: Live ZOOM class with Enzo Ventimiglia

  • The Cossack Squat

    Live workout with guest instructor Anita Naegeli

  • Trunk GDN

    Level 2 - Pace: Slow
    In this class we’ll explore Global Dynamic Normalization (GDN) exercises for the trunk and pelvis. GDN is a global movement practice designed to promote fluid dynamics within the body by “moving the water.” Unlike ELDOA, myofascial stretching, or reinforcement techniques, GDN...

  • Lower Limbs GDN

    Level 2- Pace: Slow
    In this class we’re diving into Global Dynamic Normalization (GDN) exercises for the lower limbs. GDN is a unique approach that focuses on improving the movement of fluids in the body—particularly water—rather than targeting reinforcement, myofascial stretching, or general pos...

  • Mobility Training with Anita (LIVE)

    Thank you Anita for this "live" class and for your guidance in approaching your program!

  • Free Your Hips

    Level 2 - Pace: Moderate
    In this video, we're going to free up our hips! After a quick warm-up, we'll dive into specific proprioception exercises that target the main ligaments of the coxo-femoral joint. We'll then explore techniques like GPS and GDN, finishing with two powerful coxo-femoral ELDO...