Muscles in Bloom

30 days to get stronger, move better, and feel amazing in your body! Using dumbbells, bands, and yoga blocks, we’ll build muscle while improving mobility and stability. Every class is designed for real life and real bodies, with options for all levels. Especially powerful for women in midlife who want strength, mobility, confidence, and a body that feels good to live in!

Let’s do this!

Remember to join the private Facebook group for support and accountability!

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Day 1
Shrug It Off
42 Min
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Let’s Shrug It Off together. This restorative yoga class uses a foam roller and yoga blocks to release built-up tension in your upper back and neck, leaving you feeling relaxed, looser, and restored.
Day 2
Rest Day
Today is your rest day! Enjoy!
Day 3
Muscle Me Up
38 Min
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Get ready for a fun, full-body burn using just dumbbells. This class is packed with smart, compound moves that hit upper, lower, and core all at once, so you build strength without wasting time. Enjoy that “oh, hello muscles” feeling by the end. Let’s get strong & sculpted! Full Body Weight Recommendations: Home Workout Equipment I recommend:
Day 4
As The Crow Flies
41 Minutes
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This wonderful vinyasa practice will prepare your body for crow pose, otherwise known as bakasana. We will flow our way into this fun arm balance and learn how to make our crow fly! All levels are welcome!
Day 5
Rest Day
Today is your rest day! Enjoy!
Day 6
Guns on the Run
32 Min
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Get ready to power through an upper body circuit that will keep your guns on the run! Grab your heavy dumbbells, and let’s build strength and muscle one rep at a time. Let's go!
Day 7
BootyQuake
31 Min
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Get ready to light up your lower body with resistance bands and blocks. This class zeroes in on glutes, hips, and thighs with controlled, high-burn moves that build strength and serious shape. Enjoy that deep muscle shake that doesn’t lie. Lift it, sculpt it, and feel it for days!
Day 8
De-Stress Express
33 Min
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This amazing restorative yoga class will help you de-stress! Sometimes we need to slow down, stretch, and relax our nervous system! Grab two yoga blocks and a pillow and enjoy this wonderful restorative session.
Day 9
Rest Day
Today is your rest day! Enjoy!
Day 10
Full Body Fit
37 Min
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We’re working full-body magic in this strength-meets-Pilates session designed to sculpt, tone, and challenge you from every angle. All you need is a set of medium dumbbells. Let's go, Team!
Day 11
Fallen Triangles
42 Min
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Get ready for a fun full-body vinyasa flow that focuses on lateral flexion. Today, we have many variations of similar poses, so choose what works best for your body. You might want two yoga blocks to modify. Equipment: Yoga Blocks
Day 12
Rest Day
Today is your rest day! Enjoy!
Day 13
Atomic Arms
34 Min
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Are you ready to build some muscle? Let's get strong with this excellent upper body workout! You will need some light to heavy weights for this class. Don't be afraid to go heavy!
Day 14
Buns That Sizzle
37 Min
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This lower-body burner uses bands, dumbbells, and yoga blocks to help you go deeper into every rep. Think grounded strength work and smart angles to build muscle and wake up muscles you never think about. The resistance band works your type 1 muscle fibers, keeping your glutes lit from start to finish. It’s focused, spicy, and builds real strength where you want it most. You will leave sizzling!
Day 15
Thoracic Bombastic
32 min
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Is your upper back and neck tight? If so, this is the class for you! Grab a yoga strap and two yoga blocks, and let's work the upper back!
Day 16
Rest Day
Today is your rest day! Enjoy!
Day 17
Goddess Gains
32 Min
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Step into your power with this full-body sculpt workout. Using dumbbells, bands, and optional ankle weights, you’ll fire up every muscle from head to toe. Strengthen, tone, and channel that next-level energy. Ladies! Let's glow-up!
Day 18
Wild Wings
38 Min
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Open your chest, spread your wings, and move with power. This Vinyasa flow builds heat while strengthening the shoulders, core, and hips as you move through strong, fluid sequences. Think graceful transitions, steady breath, and a few playful arm balances that help you feel light, lifted, and a little wild! :) Options for more challenging postures will be given. All levels welcome!
Day 19
Rest Day
Today is your rest day! Enjoy!
Day 20
No Fluff, Just Buff
30 Min
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Straight to the good stuff. This upper body workout uses dumbbells and smart supersets to hit shoulders, biceps, triceps, back, and chest while sneaking in plenty of core work along the way. No filler. Just focused strength that builds real muscle. We finish with a few yoga drills to open the shoulders, fire the core, and leave you feeling strong and mobile.
Day 21
B is for Bootylicious
36 Min
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B is for Bootylicious is a fun, fiery lower-body class that blends dumbbells, resistance bands, and yoga blocks to sculpt strong, lifted glutes and legs. Expect slow, intentional burn, smart progressions, and deep muscle work that builds real strength while keeping things playful and empowering. Come for the booty work, leave feeling grounded, confident, and a little bit unstoppable. Let's do this, Team!
Day 22
Loosen Up
28 min
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This slow restorative flow is perfect for anyone who is looking to loosen up! We will use dynamic movements to help our muscles find relaxation and increase flexibility. You will need two yoga blocks and a yoga strap for today's class.
Day 23
Rest Day
Today is your rest day! Enjoy!
Day 24
Looped and Loaded
35 Min
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This full-body mat workout will have you feeling strong from head to toe. With just fabric bands and ankle weights, we’ll challenge your muscles, build endurance, and create that deep, satisfying burn that means change is happening! Let's go, Team!
Day 25
Electric Flow
41 Min
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Energize your body and ignite your focus in Electric Flow — a Power Vinyasa class that blends strength, breath, and fluid movement. With dynamic sequences and creative transitions, this class is designed to challenge your edge and leave you feeling powerful, grounded, and lit from within.
Day 26
Rest Day
Today is your rest day! Enjoy!
Day 27
Muscle Maker
32 Min
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Welcome to this awesome upper body and core workout! Today we are mixing up traditional strength training with Pilates and functional stretch training. This class will help you improve your yoga practice while also helping to build muscle! All you need are some dumbbells! Equipment: Dumbbells
Day 28
Booty Builder
39 Min
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Are you ready to build a booty and feel amazing? Join me for this fun, challenging dumbbell workout that will make you sweat and help increase your strength and endurance! Want to kick it up a notch? Add some 2-pound ankle weights for an extra challenge! Let's do this!
Day 29
Down Shift
34 min
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Today's yoga practice will not only help you stretch out your body, but it will also help you down-regulate your nervous system. Grab a large pillow and two yoga blocks. Enjoy!

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