This is a full body killer workout using dumbbells, but you could substitute any weights to make this workout a bit more chill, or more hard core. Students will work right along side Niff as she does a combo of sets and reps of aerial complimenting exercises! This was recorded LIVE and it is one of our favorite workouts to do if you really want sweat and feel like you did the thing! This class is designed to help you make serious aerial gains! Things you will need: dumbbells or any other weighted substitute- 5-10 pounds is what Niff used, but you can go up as high as you like without losing form. A wall A mat or area of the floor to comfortably work

Want to up your dumbbell workout to get more out of your core? Try these 8 simple exercises! You'll need a chair that won't slide or slip, and a set of dumb-bells ( I used 10 pounds but use whatever works best for each movement.)

Join coach Niff as she guides you through an hour long pull-up bar workout to help you maintain or gain strength in pull-ups and much more. We will be working on hanging with good shoulder form, building strength in hip flexion for better compression, and learning how to use your core, shoulder, and legs to gain power and ease in inversions. Needs for this class: A pull-up bar, a chair or sturdy platform that will not slide or move. A theraband or resistance band for warm up exercises. This class is all levels and modifications are given.

This recorded Zoom class was Live and is now available on Demand! In this workout we will concentrate on Glute activation as well as hip strength and mobility. This class will get you working those booty muscles as well as the hip flexors, core, and arms for better, stronger, and easier inversions! Niff works with you to find your proximal stability with a neutral spine! learn how to better engage your core to lift your legs while gaining better compression strength and flexibility. Oh- and we have some arm work in there too because #aerialsist. Things you will need for this class: Therabands/Resistance bands- we use a loop band and a strip/long band. If you don't have a loop you can tie a long band into a loop. An area to lay on the floor as we work, A chair or wall can be used for balance.

This recorded Zoom class was taught LIVE, but is now available on-demand. This workout focuses on Thoracic mobility, and scapular stability! What does that mean? It means you will be working on building strength in your shoulders, while getting more access to the muscles you need to move more freely. In Aerial work, and in life, we need to have stable shoulders while hanging in all ranges of motion. This workout will help strengthen all aspects of your shoulders and arms, while finding stability in our core so we can better access our limbs in the air! What will you need: A resistance/ theraband - medium to heavy for more advanced athletes, light for beginner athletes. A mat for floor work or space to lay flat Access to a door to anchor your band A yoga block, weight, or heavy book