Commit to Fit - 3 months - by William Kelley

Jump Start Intervals 5-20-18

Duration: : 1 hr

Start with four sets of intervals---four exercises each---one floor move, one kickboxing move, one step move, and one jump rope set--45 seconds each, 2 times through. Then add a weight routine to target your upper body...followed by some core work, and stretching. Put it all together and what do you get? This intense, fun round of Jump Start Intervals! Easily modifiable for all levels, but it is challenging! If you do not have weights, a step, or a jump rope, you can still do this routine without the props. Enjoy!

Yoga Relaxation 5-20-18

Duration: : 1 hr, 13 min

In this session of Yoga/Relaxation, we think about our breath as a vehicle for gratitude...breathing in "thank you," and breathing out "thank you." With the breath as a foundation for the practice, add postures to increase energy flow in the body. This class is a nice blend of gentle and more challenging. The session ends with a guided visualization of moving through trickling water...fun!

Yoga Relaxation 5-06-18

Duration: : 1 hr, 9 min

Another installment of yoga/relaxation! Enjoy!

Yoga Relaxation 5-13-18

Duration: : 1 hr, 16 min

Another installment of Yoga/Relaxation...this was our special Mother's Day class and features heart openers and a universal mother visualization. Suitable for all levels as it is an easily-modifiable routine! Enjoy!

Blended 5-03-18

Duration: : 54 min

Yogaerobics...weights...core...stretching! A beautiful, fun, challenging blend addressing all aspects of fitness in one class! Suitable for all levels! Enjoy!

Yoga Relaxation 4-22-18

Duration: : 1 hr, 12 min

In this installment of yoga/relaxation, we focus on the heart chakra a bit, with some gentle postures, flow, and some extra balance work. The session ends with a guided visualization to open the heart chakra. Enjoy!

Yoga Relaxation (Solar Plexus Focus!) 4-08-18

Duration: : 1 hr, 12 min

This class is a gentle but powerful combination of postures, breathing, and relaxation that balances all of the chakras but focuses a bit on the solar plexus--the third chakra--of career and finances, intellectual stimulation, creativity, and fun. Easily modifiable for all levels! Enjoy!

Cardio Kickboxing 4-10-18

Duration: : 1 hr

Here's a fun cardio kickboxing workout!!

Jump Start 4-08-18

Duration: : 1 hr, 1 min

This workout has it all--intervals, weights, step, jump rope, core...and of course, awesome music! :) Remember you can do this workout with or without the props, so don't worry if you don't have a step or jump rope where you are--just do the motions without the props. Either way, you will get a great workout! Enjoy!

PiYo Mashup 3-22-18

Duration: : 56 min

Here's something you won't find anywhere else! A mash-up of PiYo segments from the Signature Round, Round 52, 54, and 56! Enjoy!

Step and Weights 3-22-18

Duration: : 45 min

Join us for a simple but effective step and weights workout! Fairly simple choreography in three cardio segments and some strength challenges create a total body workout! Don't have a step or weights? Do the routine without the props! Enjoy!

Cardio Kickboxing 3-19-18

Duration: : 49 min

Here it is...cardio kickboxing. Just punches, kicks, and blocks (and a few jumping jacks!) No burpees...no intervals...no crunches. Just three rounds of fun! Suitable for all fitness levels. Enjoy!

Yoga Relaxation 3-18-18 111 minutes!

Duration: : 1 hr, 11 min

This class is 111 minutes long--filled with gentle yoga, some challenging postures, and body scan meditation at the end! Enjoy!

PiYo Round 56 3-07-18

Duration: : 1 hr, 3 min

Here is the latest round of PiYo, with some very slight modifications. Enjoy!

Intermediate Yoga Relaxation 3-04-18

Duration: : 1 hr, 13 min

It was cold in the studio (!) so we had to do something to stay warm! :) This class features a total body rejuvenation with slightly more advanced positions and flows than usual...but still suitable and easily modifiable for all levels! Enjoy! (And the class ends with some thoughts on the philosophical aspects of yoga and how we can focus our thoughts to eliminate "rules" that no longer work for us to have a freer, more creative life!)

Fitness Mashup 3-0418 - Weights, Kickboxing, Interval Training, and Core

Duration: : 1 hr, 6 min

Another combo--interval training, cardio kickboxing, weights, and core! A fun and challenging blend--participate in all of the segments, or pick and choose which ones meet your fitness goals! Enjoy!

Fitness Mashup 2-27-18

Duration: : 55 min

Time for something new! This workout features short segments: Piyo Warm-up Piyo Lower Body mashup Piyo Power segment from Round 56 Piyo Flow Fusion mashup Cardio Dance Gentle Relaxation Yoga Meditation Suitable for all levels! Enjoy!

Chakra Balancing Meditation 2-25-18

Duration: : 7 min

This video is the Chakra Balancing Meditation offered at the end of our Yoga Relaxation class (2-25-18) for those who do not want to do the full yoga practice or are limited on time. This takes about 7 minutes, and will guide you through a total body integration and chakra balance. Sit or lie down in a comfortable place. Enjoy!

Yoga Relaxation 2-25-18

Duration: : 1 hr, 11 min

This edition of yoga relaxation features postures to strengthen all chakras, and a focus on integration. The first half of class is a full-body stretch, so if you are limited on time, you could just do the first half. For those who have time, you can invest in deepening your practice, increasing strength, and improving flexibility by doing the entire video. At the end, there is a chakra balancing meditation (which you may also watch separately on PowHow if you do not want to do the entire yoga class). Enjoy! Suitable for all levels but moderate in intensity.

Kickboxing and Weights 2-25-18

Duration: : 1 hr, 1 min

You asked for it, so here is another (intense!!!) round of kickboxing and weights! This one features two interval sets, two kickboxing sets, a shoulder strength segment, bicep and tricep strength, and core. No props are necessary (unless you have access to weights where you are!) and this workout can be easily modified for all fitness levels. This workout does not include a lot of stretches at the end, so be sure to stretch on your own after or do one of our yoga/stretching videos. Enjoy!

Kickboxing and Weights 2-18-18

Duration: : 1 hr, 1 min

This is a fun variation on the usual Sunday morning Jump Start--featuring cardio kickboxing segments, jump rope, and strength exercises. Holy pushups, Batman! Easily modifiable for all fitness levels! Enjoy!

Yoga Relaxation 2-18-18

Duration: : 1 hr, 9 min

More yoga fun! This is an entire body stretch featuring some new postures and a meditation involving visiting the ocean! Enjoy!

Yoga Relaxation 2-11-18

Duration: : 1 hr, 7 min

Another very relaxing installment of yoga relaxation with a couple of more challenging flow movements added. Complete the whole thing, or just do pieces...and finish with a guided relaxation exercise on the changing of the seasons! Enjoy!

Jump Start 2-11-18

Duration: : 57 min

This workout was inspired by the Super Bowl! Featuring interval training, participants can expect 30 second drills--most related to playing or watching football! Whether your team won or lost, this workout is sure to be a touchdown for your fitness! :) In this workout, we use two steps that have different levels of risers. If you do not have two steps and risers to use, you can do the same movements on flat ground without steps. (Some of the movements would be suitable to do on a staircase--but not all!). We also use jump ropes, of course--so you can do the workout with or without those. Enjoy!

Step and Weights 2-05-18

Duration: : 54 min

If you like step, you will enjoy this fun, moderately-challenging routine! (It's easy to modify if you are a beginner, or advanced stepper, or if you don't have a step at home--you can simply do the moves on the floor!). Then, finish off the workout with some strength work--shoulders, biceps, triceps, chest, and upper back in our "lucky 100" series. Fun and challenging! Enjoy!

Yoga Relaxation 1-21-18

Duration: : 1 hr, 16 min

A gentle beginner to intermediate class featuring hip and First Chakra work...and a visualization at the end about emotions and horses! :) Enjoy!

Jump Start Mashup 1-21-18

Duration: : 1 hr

Intervals--jump rope--step--weights--kickboxing---core--stretching! This workout has little bits of it all! You can do the entire workout with or without the props. Enjoy!!!!

Yoga Relaxation 1-07-18

Duration: : 1 hr, 8 min

Another installment of gentle yoga/relaxation. This class includes a theme of using the color red for grounded-ness and strengthening the first chakra, as well as a relaxation and imagery to support energy flow. Suitable for all levels.

Group Strength PLUS 1-07-18

Duration: : 57 min

Forget your boring weight workouts...this one has it all--upper body, core, lower body, and done at a pace that will also challenge your cardiovascular system. With some gentle stretching at the end, this workout hits all of the health-related aspects of physical fitness...suitable for all levels by varying the amount of weight you use...great for beginners to do without weights or with light weights--and everyone else! We use steps in this video but you do not need them. Be sure to give yourself adequate recovery time in between workouts! Repeat. Enjoy!

PiYo Round 54 12-25-17

Duration: : 57 min

It's another round of PiYo--#54 to be specific, with some modifications! Barefoot with a mat is the recommendation, but you can do it anyway that feels good and safe to you! Remember to modify anything and everything, and if you aren't sure about the choreography (as it definitely moves FAST in parts of this workout!), rewind the video and watch until it makes sense! Enjoy!

Holiday Mashup 12-25-17

Duration: : 55 min

How about some cardio? Some weights? Some PiYo? Some core? Some stretching? This workout has a little bit of everything! Don't sacrifice your workouts for time restraints! If you don't have weights, you can either skip the weight segments or do the motions without weights. No problem! Enjoy!

Yoga:Relaxation 12-24-17

Duration: : 1 hr, 14 min

Here is a gentle yoga/relaxation class featuring some longer held stretches, sun salutations, and a "connecting to the cycles of nature" meditation at the end. Enjoy!

Jump Start 12-24-17

Duration: : 56 min

Four sets of intervals focusing on cardio and strength, a bonus round of core, and a few minutes of stretching! In this video, we do use jump ropes and steps, but you can do the entire workout with or without the props! This has a few intense spots! Enjoy!

Step Aerobics 12-10-17

Duration: : 38 min

For those of you who love step, here is a brand new routine with William Kelley! If you have a step at home, great! If not, you can still do this low impact, high fun routine on the floor! Enjoy! Finish your workout by doing some stretching--especially for the back and quads. Or add on another Pyramid class to round it out! Enjoy!

PiYo Round 52 11-15-17

Duration: : 1 hr, 1 min

An awesome cardio, strength, and flexibility workout suitable for all levels. This workout is intense, but you will see the results FAST!

Yoga:Relaxation 10-29-17

Duration: : 1 hr, 12 min

Another installment of gentle yoga and meditation featuring the second chakra. Enjoy!

Step and Dance 10-30-17

Duration: : 57 min

Time for something different! How about some step, dance, core, and stretching? The great thing is that you can do this workout even without a step...this workout features a bit more choreography than other workouts here...but can easily be modifiable for any fitness level! Enjoy!

Fitness Blast 10-29-17

Duration: : 52 min

This class is a combination of intervals, step, jump rope, weights, and core, put together in a fun and challenging routine! No props? No problem! Just do the motions on the floor without props! Either way, you will get a great workout! Enjoy!

Jump Start 10-22-17

Duration: : 59 min

Okay--let's bump it up a notch...or ten! This is a fun interval workout combining cardio and strength intervals, jump rope, and step. The great news is that you can do the entire workout without any props, you can take it at a lower pace, or bump it up and make it incredibly intense. The workout features a great ab segment and stretching at the end. Enjoy!

Piyo Sig:50 Mashup 10-15-17

Duration: : 52 min

PiYo is a wonderfully challenging combination of yoga and Pilates, combining cardio, strength, and flexibility in an intense but low-impact experience! Participants have said that it is one of the most challenging workouts they have ever done...be prepared to sweat!!! You'll also see amazing changes to your body after a short time doing this workout--including to your core! In this edition, certified PiYo instructor William Kelley mashes up moves from the "Signature Round" with "Round 50."

Yoga:Relaxation 10-08-17

Duration: : 1 hr, 10 min

This is a gentle class focusing on the throat chakra and featuring the sun salutation variation to strengthen and stretch the core. We finish with a guided relaxation experience looking at our "amazing" qualities and an invitation to more gratitude in our lives. Suitable for all levels.

Yoga:Relaxation 09-10-17

Duration: : 42 min

This is a shorter version of Yoga/Relaxation--about 45 minutes of mostly lower body (first and second chakra) stretching including some low lunges and sun salutations. This class is easily modifiable for participants of all levels--take it gently or challenge yourself more! Enjoy! Return to your life right after, or finish with your own end exercise.

Yoga:Relaxation 09-17-17

Duration: : 1 hr, 1 min

Another installment of Yoga/Relaxation focusing on the Fourth Chakra! This class is relatively gentle and slow moving--suitable for everyone! Use this routine to balance and strengthen your Fourth Chakra--the relationship chakra! If you find that your relationships are out of balance, this might be the perfect routine for you! Enjoy!

Meditation for Healing and Wellness 09-17-17

Duration: : 20 min

As part of the Pyramid's breast cancer fundraiser event, we offered this 20-minute guided journey for healing and wellness. Check in with your entire body, and then connect with and harness the healing power of the earth! Enjoy!

Fitness Blast 09-17-17

Duration: : 49 min

This class has a little bit of everything in 50 minutes! Cardio intervals, steps, upper body weights, lower body toning, core, and stretching. In the video we use some props, but of course, you can still do the class without them. Take it at your own level and have FUN!

Jump Start Fitness 09102017

Duration: : 1 hr

A wonderful set of intervals with steps, weights, and jumprope. You can do the workout with or without the props--and the intensity is all up to you! Listen to your body, drink lots of water, and have FUN!!!! Enjoy!

Yoga:Relaxation 08-06-17

Duration: : 50 min

A gentle yoga class focusing on the first and second chakras. This class ends with standing balance, so participants may wish to go to corpse pose before returning back to daily life. Enjoy!

Yoga:Relaxation 07-23-17

Duration: : 1 hr, 4 min

Another installment of Yoga/Relaxation...this set includes a total body stretch with some sun salutations and an exercise on gratitude. Suitable for all levels. Enjoy!

Yoga Relaxation 07-09-17

Duration: : 1 hr, 4 min

An interesting blend of lower body, core, and upper body postures for relaxation, rejuvenation, and healing...followed by some quiet reflection time and a short meditation with a theme of growth. Suitable for all levels but has a couple of challenging spots! Feel free to modify. Enjoy!

Five Rounds Fitness 07-09-17

Duration: : 46 min

Join me for an exciting, fun, and challenging special edition of our Sunday morning fitness class! Round 1: Pyramid Extreme Fitness intervals Round 2: Cardio Kickboxing Round 3: Step Intervals Round 4: PiYo Flow Flusion segment Round 5: Core Strength Suggested props: step and yoga mat (But you can still do this workout without any props!) Enjoy!

Step Aerobics and Weights

Duration: : 55 min

Join me for a fun step aerobics routine with some weights mixed in at the end. If you have a step to use, AWESOME! But if not, you can still do the steps without the props. Enjoy!

Cardio and Weights Blast 08-06-17

Duration: : 1 hr

It's Jump Start without the Jump Rope--intervals, cardio kickboxing, PiYo Lower Body, and some upper body weights with core! Enjoy with or without the props (steps and weights)!

Yoga Relaxation 05-28-17

Duration: : 59 min

A gentle version of Yoga/Relaxation for those who need to relax and stretch! (Who DOESN'T need that?) Give yourself a break today and enjoy some quiet time to attend to the needs of your body, mind, and spirit! Enjoy!

Yoga Relaxation Sciatica Edition 05-21-17

Duration: : 1 hr, 8 min

Here is another gentle yoga/relaxation that is suitable for everyone--but especially people who are dealing with sciatica. Of course, this video should never be intended to diagnose, treat, or cure any medical condition and should not replace appropriate medical care, but some people with sciatica have said that this routine is helpful. Enjoy!

Mother Earth Meditation 05-14-17

Duration: : 7 min

A short meditation to honor and connect with our Mother Earth--perfect for Mother's Day and any day when you want to feel more connected, relaxed, and rejuvenated!

PiYo 05-24-17

Duration: : 50 min

This is a mash-up of the Signature round of Piyo and Round 51...Unfortunately the end of the video was cut off so you are missing the cool down here--so be sure to stretch the back, legs, and arms after. Enjoy!

Jump Start with PiYo Demo 05-14-17

Duration: : 1 hr, 1 min

Another installment of Jump Start interval fitness featuring a special guest instructor, Kelly Pratico, to teach a few minutes of PiYo! You can do this workout with or without the props--a step, a jump rope, and a mat---and take it at your own intensity level! Fun!

Upper Body Strength 05-14-17 (Ten minutes)

Duration: : 11 min

Here is a short ten-minute upper body workout with weights featuring deltoids, biceps, triceps, chest, and upper back. Do the movements with no or light weights for endurance, or add heavier weights to build strength and size. Do the video once or repeat as desired! Please make sure you are warmed up before doing this workout! Enjoy!

Yoga Relaxation Intermediate 05-14-17

Duration: : 1 hr, 4 min

Another installment of Yoga/Relaxation--"intermediate" version. This class features a bit more flow and intensity than the usual Yoga/Relaxation class...but is still very doable and easy to modify. It features a focus on some standing postures, as well as some hip opening and leg positions. Enjoy!

Yoga Relaxation Intermediate 05-07-17

Duration: : 1 hr, 6 min

The same Yoga/Relaxation as always with a bit more "flow" and a couple of intense segments--but you can make them as intense or gentle as you like--suitable for all levels! Enjoy!

Jump Start 05-07-17

Duration: : 49 min

Cardio kickboxing warm-up--intervals--yogaerobics--core...this workout has something for everyone! As intense as you want to make it! You can use a step and a jump rope or do the motions without the props. Either way, you are in for a fun, sweaty class! Enjoy!

Upper Body Strength 05-07-17

Duration: : 11 min

A very short upper body strength workout. In the video, we use weights and a step--but you can modify and do the workout without props. Do this workout alone or in addition to another workout for a full body routine. Enjoy!

Group Meditation 04-24-17

Duration: : 45 min

Cardio Kickboxing 04-24-17

Duration: : 1 hr, 7 min

A basic cardio kickboxing with some squats and abs thrown in for good measure! Take it at the intensity level of your choice...suitable for everyone from beginners to advanced fitness students! Enjoy!

Group Meditation 04-03-17

Duration: : 51 min

Another group meditation experience. Start with a check-in, follow the seasonal changes at your favorite outdoor place, listen to a short singing bowl segment, and then practice ten minutes of meditation on your own. Enjoy

Yoga Relaxation Intermediate Level 3-26-17

Duration: : 1 hr, 8 min

You asked for it and here it is!!! A little more challenging yoga routine with the same yoga/relaxation flow! Enjoy!

Upper Body Strength 3-26-17

Duration: : 12 min

Whether you are pressed for time or just want quality, this 12- minute routine focusing on your upper body will give you the results you are looking for! Do it with light weights to build endurance or toning...do it with heavier weights to build muscle size and definition. Use it often and mix it up...just be sure to give yourself a full day of rest in between! Enjoy!

Jump Start Fitness 3-26-17

Duration: : 54 min

Another installment of Sunday morning Jump Start--but at home you can take this class anytime and anywhere you want! Today's class features intervals and cardio kickboxing, as well as, of course, jump rope! Don't have props where you are? No problem! Just do the movements without props. Fun and intense...but most importantly, effective!

Step Aerobics 3-9-17

Duration: : 54 min

Join Laurie Cornelius (plus special guest William Kelley!) for a fun-filled step aerobics class! Old school 90's meets 2017 with fun and challenging combinations. No step at home? No problem! Do the movements on the floor! The most important thing is to have fun! (And not fall down!) Bonus short segment of abs and stretching! Enjoy!

Meditation 2-27-17

Duration: : 47 min

Another installment of meditation! In this class, we do an extended body check-in and relax, focus on the breath, and take a journey through a crystal tunnel to relax in the "cave of abundance." And of course, we finish with 12 minutes of self-guided meditation. Enjoy!

Spin with Kelly 2-28-17

Duration: : 50 min

An awesome, fun, inspiring spin workout with Kelly Pratico. Suitable for all fitness levels. Guaranteed to feel your quads! And of course, the great music and instruction by Kelly. Give it a shot today!

Meditation 2-20-17

Duration: : 50 min

Meditation 2-13-17

Duration: : 48 min

Yoga Relaxation 2-19-17

Duration: : 57 min

A gentle installment of Yoga/Relaxation especially suitable for those who like to stay on the floor the entire class. Enjoy!

Jump Start 2-19-17.mp4

Duration: : 56 min

A super fun installment of Jump Start--interval training featuring kickboxing movies, jump rope, weights, and step. If you do not have access to these fitness props, you can still do the workout without them. As intense as you want it to be! Enjoy!

Meditation 2-6-17

Duration: : 49 min

In this video, we take a journey of checking in with the self, and then a guided bike ride through the Vermont countryside. We finish with ten minutes of self-meditation. Suitable for all levels.

Strength 2-7-17

Duration: : 28 min

Here is a short (30 minute) weight workout. You could choose to use heavy weights and build strength and size...just doing as much as you can do...or you could choose lighter weights and work on endurance and toning. You could also choose to do this without weights, creating your own resistance by squeezing the body parts we are working on. Enjoy!

Yoga Relaxation 2-5-17

Duration: : 1 hr, 1 min

Another very gentle yoga relaxation class completed on the floor. Suitable for all levels--anyone who wants to relax, stretch, and breathe!

Cardio Blast 2-05-17

Duration: : 56 min

This is a doozy! Cardio kickboxing...jump rope...extreme intervals...step aerobics...cardio dance...and core. Don't have a step or jump rope at home? No worries! Do the movements without the props. Need it more or less intense? You are in charge of how hard you work. The main thing is to have FUN!!!! Add on one of our short strength videos and be sure to stretch your legs, back, and arms for a complete total-body workout! (And don't worry--we only did 37 burpees in this video!) Enjoy!!!!

Cardio Kickboxing 2-2-17

Duration: : 1 hr, 4 min

Part intense workout...part great music...part goofy trivia and questions...this workout will be sure to get your heart rate up! In the routine, we use a "combat stick"--you can use anything like a broom (or just move your hands as if you have a stick if you don't have access to one) to complete the workout. Don't worry--only 33 burpees! Enjoy!

Yoga Relaxation 2-2-17

Duration: : 1 hr, 3 min

A very relaxing, gentle journey through the meditative aspects of yoga... Enjoy!

Meditation 1-30-17

Duration: : 51 min

After an extended check-in of the muscles, joints, and breath, we take a journey around the world...to the forest, the desert, the arctic, the ocean, the jungle, and more! Then, enjoy a few moments of quiet for your own mindfulness practice, or whatever you are called to do. Very relaxing!

Meditation 1-16-17

Duration: : 51 min

A 45-minute guided journey with 13 minutes of mindfulness meditation. Perfect for everyone!

Yoga Relaxation 1-15-17

Duration: : 1 hr, 6 min

A gentle edition of yoga/relaxation with a focus on the meditative aspects of yoga. A practice suitable for all levels.

Jump Start Plus 1-15-17

Duration: : 1 hr, 9 min

Here is the first Jump Start PLUS--the traditional Jump Start workout featuring cardio kickboxing and interval training, as well as a bonus segment of upper body weights at the end. Suitable for all levels. We do use a step, jump rope, and weights in this video, but you can easily modify if you don't have those props available. Enjoy!

Holiday Countdown Workout

Duration: : 24 min

During times of stress, exercise is one of the first things dropped from our routines.. This time of year, who has time for working out? A better question is, who DOESN'T have time for working out? Exercise during times of stress can be one of the best things we do...but the reality is that we have holiday gatherings, shopping, wrapping, cooking, etc. So this workout is designed to be very effective in just 20 minutes. Do it without weights for a gentle energizer...with light weights for endurance and toning, or with heavy weights for strength and definition gains. Just do it! Enjoy!

Yoga Relaxation 121016

Duration: : 1 hr, 3 min

Holidays got you STRESSED OUT? No worries! Take a break and enjoy this very gentle yoga/relaxation practice whenever you like! You deserve it!

Jump Start Fitness Extreme 080716

Duration: : 1 hr

After a short cardio kickboxing warm-up, this class goes right into interval training...2 rounds of 30-second drills, 2 rounds of 20-second on and 10-second rest drills, and one set of core work. This can be VERY intense, or you can choose to take it at a lower pace---whatever you are feeling! In the video we use jump ropes and steps, but you can do the whole thing with or without! Enjoy!

Jump Start Fitness 072416

Duration: : 56 min

Here is a fun Jump Start class that includes: - an easy warm up - 2 sets of Pyramid Extreme Fitness intervals - cardio kickboxing on the step - yogaerobics - core work and stretch In the video, we use jump ropes, steps, and mats, but you can do the entire workout without any props if you do not have them. Work at your own pace--increase the intensity if you need to, or drop it down if you need it easier. It's all about YOU and having fun to achieve your fitness and wellness goals! Enjoy!

Outdoor Adventure Workout (15 minutes)

Duration: : 14 min

This is a short workout that builds strength and burns body fat! No fancy choreography here---just intervals of walking/jogging/running with push-ups, planks, and burpees! Add a set of squats if you have time, as well as stretching and you've got a complete workout on the go! This video was filmed in "beautiful" Vermont in summer...you can choose to do this video inside and enjoy the scenery as if you are outside, or you may actually choose to do this video outside yourself, using the audio instructions on the video to complete the workout in any setting. Make it as difficult or easy as you need!

Yoga Relaxation 072316

Duration: : 1 hr, 13 min

This is a relaxing, full body yoga and relaxation journey that has a few challenges! It's suitable for participants of all levels, and ends with a relaxation about observing nature's cycles in your favorite outdoor place. Enjoy!

Step Aerobics 071916

Duration: : 27 min

Join William Kelley for a half hour step class! It starts easy and builds in intensity but is very easy to modify for all fitness levels. Don't have access to a step? Don't worry! You can do all of the movements on a flat floor without one! The most important thing is to just give it a try! Have fun!

Group Strength 071916

Duration: : 29 min

In this short strength workout, we use weights and steps as props, but you can do the whole workout with or without the steps, and you can even do most of the exercises without weights...or really challenge yourself with heavier weights! Enjoy!

Group Meditation 071816

Duration: : 47 min

In this group meditation experience, participants are led through a transformational caterpillar to butterfly exercise and have an extended check-in and 14 minutes of mindfulness meditation. Enjoy!

Group Meditation 07112016

Duration: : 51 min

In this installment of group meditation, we do an extended chakra color relaxation exercise, opening up and expanding each chakra, followed by some mindfulness meditation. Enjoy!

Cardio Kickboxing Step with Kelly Pratico 062716

Duration: : 47 min

Another wonderful installment of cardio kickboxing step with Kelly Pratico! Kelly uses props to enhance the workout--steps and sticks! If you have access to them, great! But if not, no worries--you can do this whole working on the floor and imagine that you have a stick in your hands. Great instruction...great music...great workout...great FUN! Enjoy!!!

Group Meditation 06272016

Duration: : 48 min

Enjoy some quiet time with guided meditation, an exercise called "36 breaths" from the tradition of jin shin jitsu, and 14 minutes of mindfulness meditation. Great for all levels!

Group Meditation 06132016

Duration: : 47 min

In this 45-minute guided journey, participants will experience a body scan meditation and practice some relaxation deepening exercises, 13 minutes of mindfulness meditation, and a guided visualization about planting a garden as a symbol for manifesting. The instructor also makes comments about not getting caught up in the common modern human view that "I should not meditate because I'm not good at it." Everyone can meditate--and trouble focusing does not mean that one cannot meditate! Everyone has days when it is tough to focus, but those are the days when we need meditation the most! Enjoy!

Cardio Kickboxing 060216

Duration: : 59 min

This is an intense edition of Cardio Kickboxing. We just didn't realize until later that the camera was near a fan. So--not the best audio, but still a fun time! Enjoy!

Cardio Kickboxing Intervals 052016

Duration: : 1 hr, 2 min

Here's a great cardio kickboxing interval workout---easy to take at your level, whether you want you to work REALLY hard or REALLY REALLY REALLY hard! And while you're kicking and punching, don't forget burpees---over 40 of them in the workout! Great music...great people...great workout...great fun! :) Enjoy!

Yoga Relaxation 042516

Duration: : 1 hr

Watch the sun set through the windows in this VERY gentle and relaxing installment of Yoga Relaxation. Stay on the floor the entire hour in this class and focus on first chakra opening and balancing. Enjoy!

Spin Fit with Kelly Pratico 041516

Duration: : 51 min

Despite some technical difficulties at the beginning of this class (related to the music!), this is a KILLER workout with awesome music and instruction! Grab your personal spin bike and get into the zone with Kelly!!!!

Cardio Kickboxing 041816

Duration: : 1 hr, 2 min

Can you say JUMPING JACKS? In this workout, we do a LOT of jumping jacks! The participants live in the studio were faced with the challenge of naming the artists of the songs used in class. When they got it correct, they picked how many jumping jacks we did. And there were a LOT of correct songs! :) Besides that, there are some kickboxing moves thrown in and a lot of goofiness in the studio! Enjoy! As always--at your own pace! :)

Yoga Relaxation The Angels 040416

Duration: : 1 hr, 7 min

A very gentle yoga class featuring relaxing "angel music" and relaxations.

Yoga Relaxation: The Garden 032816

Duration: : 1 hr, 8 min

In this edition of Yoga/Relaxation, we use the metaphor of the garden to lead our relaxation moments and postures.

QUICK Upper Body Strength Workout 031516

Duration: : 17 min

Just have a few minutes and want to get in an effective upper body strength workout? This video is just 17 minutes long and covers shoulders, biceps, triceps, pecs, upper and middle back, and abs, Start with lighter weights (or even no weights!) and then progress by increasing your resistance over time. The workout never becomes obsolete--you just adjust the amount of weight you are using to your fitness level! Enjoy!

Yoga Relaxation 031416

Duration: : 1 hr, 3 min

A very gentle yoga/relaxation class featuring some heart chakra opening postures and a powerful guided visualization at the end for grounding and connection to the universe.

Cardio Kickboxing Boot Camp 031016

Duration: : 1 hr, 3 min

Another fun-filled adventure into the world of cardio kickboxing and interval extreme fitness! Take it at your own pace, hydrate, and have fun! And you guys at home---when we run on the "black squares" or the "red squares" you can jog in place, jog around, or maybe you have checkered squares on your floor that you can use! :)

Yoga Relaxation 020816

Duration: : 1 hr

Let's take a journey together through a shamanic yoga experience. We'll start standing and just come to the floor once so this class is perfect for people who do not enjoy going up and down. The routine is gentle. Create your own sacred space and enjoy! (We apologize for the noise of people working out very loudly at the end of this recording! Tune it out if you can or stop your practice early if it is an issue!)

Five Minute Meditation 011916

Duration: : 6 min

This is a short video that allows viewers to check in with themselves--physically and emotionally--and take a moment to relax and breathe, pause for a moment of gratitude, or ask the inner knowing for guidance. Take a break with this video as often as you like! Enjoy!

Upper Body Strength 011916

Duration: : 28 min

Short and sweet...well, maybe not so sweet. Take this class at your own pace--use heavier weights to build strength, size, and shape, or lighter weights to build endurance. In this 30 minute workout, you will get your entire upper body. Enjoy!

Jump Start Fitness Extreme 011816

Duration: : 58 min

This one is not for the faint of heart! - 100 push-ups - 7.5 minutes of jump roping - cardio kickboxing - extreme intervals including burpees - fun Shake it up. Take often! Enjoy! (Of course, always go at your own pace!)

Yoga Relaxation 011116

Duration: : 1 hr, 14 min

A very gentle, introductory yoga class featuring an extended sun salutation explanation, and a body scan relaxation at the end. Peace!

Cardio Kickboxing 011116.wmv

Duration: : 1 hr, 2 min

Not a lot of fancy moves--just some intense cardio kickboxing that you can take at any level you like, followed by some butt toning! Enjoy!

New Years Day 2016 Workout

Duration: : 1 hr, 29 min

If you missed our live 90-minute New Year's Day workout, no worries! Here it is in its entirety! Featuring segments of cardio kickboxing, stick boxing, interval training, cardio dance, and some core work, this workout has something for everyone--including some silliness towards the end as everyone in class was getting "punchy"--get it? Punchy? Cardio kickboxing? That's the type of humor in this video! Anyway, despite the corny jokes and the silly people in the live studio, you will get an amazing workout if you do this on your own. Do as much or as little as you like. You can use a broom for a stick.

Spin Fit with Kelly Pratico 122915

Duration: : 50 min

A very fun spin class with Kelly Pratico. Grab a spin bike and go at your own pace--take it easy, or make it intense! It's up to you! But the music is great, the instruction is superb, and the workout is incredibly efficient and effective! Enjoy!

Group Strength 122915

Duration: : 31 min

This is a very efficient 30-minute strength and endurance-building routine that will target your entire body, including upper, lower, and core. Do this workout with no or light weights to work on endurance, or add heavy weights to build strength. The participants in the studio were especially rowdy. Must've been the music. Nothing like the Twist, Macarena, the Chicken Dance, YMCA, and the Hustle to get your blood pumping! Enjoy!

Cardio Kickboxing Combo 122415

Duration: : 53 min

If you missed the Pyramid's Christmas Eve workout, here it is in its entirety! Featuring some cardio kickboxing, a bit of intervals, and some yogaerobics and stretching. participants will experience a fun, challenging, and doable workout for all levels. Happy holidays, whenever you are doing this! :) Enjoy!

Cardio Kickboxing 122115

Duration: : 59 min

An intense but easy to follow straightforward cardio kickboxing class with some fun stair climbing, jumping jacks, and only 10 burpees thrown in! Enjoy!

Yoga Relaxation 122115

Duration: : 1 hr, 2 min

Another very gentle and relaxing installment of Yoga/Relaxation. Short on time? Just do the first 15 minutes of this class to receive a total body stretch to start or end your day! Or use it as a pick-me-up refresher in the middle of the day. Or complete the entire class for a deeper exploration of the meditative aspects of yoga. We end with a guided meditation about the changing of the seasons and a singing bowl exercise. Enjoy!

Yoga Relaxation 121415

Duration: : 1 hr

A very gentle relaxation yoga class featuring neck and shoulder stretching, breathing, balance, and singing bowl toning. Suitable for all levels--easily modifiable for everyone. There are a couple of challenging asanas here, though, so be careful especially with the scorpion. :) Enjoy!

Jump Start Fitness Extreme 121315

Duration: : 1 hr, 5 min

In this installment of Jump Start, participants will experience an interval class featuring cardio kickboxing mixed with one-minute interval challenges (6 in a row), some weights for shoulders and biceps, and some core work. As always, this class can be easily modified for all fitness levels, but as is, it is a fairly intense full-body workout. Participants can complete this workout without a jump rope by doing the motions without the rope. Be sure to hydrate well for this one! Have fun!

Cardio Kickboxing Fusion 121015

Duration: : 1 hr, 3 min

The energy in the Ballroom Studio was INTENSE as everyone in the live classroom worked incredibly hard. Here is the same workout, but you can do it from the comfort of your own home--or anywhere! Take it at your own pace...do the whole thing or just start with a few minutes and work your way up. This class includes fat-burning cardio kickboxing punches, kicks, and blocks, interspersed with extreme fitness intervals and the "one" challenges--short bursts of activity including one burpee, one push-up, one jumping jack, one big hop, etc. alternating with jogging. As challenging as you want it to be!

Pyramid Extreme Fitness 111515

Duration: : 45 min

You may do this intense interval class with or without a jump rope! Either way, you are sure to get a full body workout in a fun format that gives results! Easily modify the intensity to make this workout as easy or challenging as you need. Enjoy! (PS--be sure to stretch the parts that need it after doing this workout! :) Especially the back!)

Group Strength 112315

Duration: : 34 min

In this installment of Group Strength, you will get a total body workout in just about 30 minutes! Grab light to moderate weights to do this class as a toning class, or use moderate to heavy weights and do as many reps as you can to make it a strength building class. Enjoy!

Yoga Relaxation 113015 (Technology Recovery)

Duration: : 1 hr, 11 min

Another installment of gentle Yoga/Relaxation--this time focusing on TECHNOLOGY RECOVERY! In the modern world, we constantly use technology to help us move through our lives. Unfortunately, relying so heavily on technology takes a toll on the human body, and so this class aims to help humans balance out all of that technology by focusing on the neck, back, shoulders, arms, wrists, hands, and fingers especially. Namaste!

Yoga Relaxation 112315

Duration: : 1 hr, 10 min

This is another installment of the very gentle and very relaxing YOGA/RELAXATION! Enjoy a gentle exploration of your meditative side while getting the physical and other emotional benefits of yoga. The lighting is extra soft so you can really focus inward. Enjoy!

Jump Start Fitness Extreme 082315

Duration: : 50 min

Enjoy this next installment of Jump Start Extreme! Combining intense cardiovascular movements (including jump rope) with intense interval training, participants will enjoy this challenge. No jump rope? No problem! You can do the movements without the rope. Want to do it at a lower pace? No problem! you can easily modify. This is your workout--do it the way that is best for you!

Spin Fit with Kelly Pratico 081815

Duration: : 47 min

Another fun and challenging installment of Spin Fit with Kelly. Whether you have access to a traditional spin bike or a regular exercise bike, you can modify the workout presented in this video for all skill levels. Great music...great instruction...great workout! Enjoy!

Group Strength One Minute Intervals 081715

Duration: : 36 min

In this installment of Group Strength, participants will get a full-body workout in just over a half hour that utilizes one minute intervals to target each area. You can do this workout with light weights to focus more on cardio and endurance, or you can do it with heavier weights to build strength--knowing, of course, that you may not be able to do a whole minute of each exercise. As always, go at your own pace and be sure to stretch! :) Enjoy!

Yoga Relaxation 081715

Duration: : 59 min

This is a very gentle yoga/relaxation class starting with a standing segment, moving into a seated floor segment, and then ending with a short meditation segment. Suitable for all levels. Enjoy!

Cardio Kickboxing Fusion 072315

Duration: : 59 min

This is a fun and challenging workout for all fitness levels combining cardio kickboxing, "Pyramid Extreme Fitness Intervals," and stick fighting. Don't have a stick? No problem! Just use a broom! But make sure you have lots of water. Enjoy!

Group Strength Ball Routine 072015

Duration: : 34 min

In this special edition of Group Strength, participants will experience a routine almost entirely completed on an exercise ball. No exercise ball at home? No worries! Many of the exercises can be modified easily for those without a ball, or exercise balls are readily available at most department stores. These exercises are perfect for all levels--and the ball adds an element of support, ab work, and flexibility at the waist for an excellent complement to most exercise routines. Give it a try today! Enjoy!

Cardio Kickboxing Fusion 061515

Duration: : 54 min

This workout is a challenging one--featuring a combination of traditional cardio kickboxing with our Pyramid Extreme Fitness interval training. This workout will give you a total body challenge, offering everything from upper body and lower body to serious core training. In addition, the video is offered in an interesting outline filter form--just for variety! Enjoy!

CardioKickboxingFusion071615

Duration: : 1 hr

In this workout, participants will get a variety of activities to enhance overall health and wellness. We will start with an interval workout and include stick work (if you don't have a combat stick, use a broom!), cardio kickboxing, and core work. Be sure to hydrate! :) Enjoy!

Group Strength 060715

Duration: : 1 hr, 5 min

A fun, challenging workout involving weights for strength and endurance. You will get your heart rate up, too! :) Be sure to go at your own pace, and remember--you can do this with heavy weights, light weights, or no weights! :) Adjust the workout to fit what your body needs! Enjoy!

Step Aerobics 070115

Duration: : 46 min

A fun and moderately challenging routine on step! If you have a step at home, use it! If not, you can do the same motions without using a step! Enjoy!

Spin Fit with Kelly Pratico 070715

Duration: : 52 min

Another fun and intense spin workout with Kelly--a virtual spin class wherever you are, whenever you want!:) Enjoy!

Group Strength 070715

Duration: : 41 min

This is a 40-minute simple strength workout featuring a lot of slow movements that are very effective. You can do this workout with light weights, heavy weights, or even no weights---adjust your weights to get the best workout possible for you! Enjoy!

Cardio Kickboxing 050115

Duration: : 57 min

Another installment of Cardio Kickboxing. Lots of tun!

Pyramid Extreme Fitness Fusion 042315

Duration: : 54 min

This class features Pyramid Extreme Fitness intervals interspersed with some cardio kickboxing, followed by a set of cardio stick fighting and a fun stick ab segment. The beauty of this workout is that you can do one segment or all three---choose your own level of intensity and amount of time. Whatever you choose, you will get a great workout! :) Enjoy!

Cardio Combo 042315

Duration: : 56 min

This combo class features three sections: - Step aerobics - Cardio Dance - Strength training Complete one, two, or all three of these segments for the workout of your choice. Suitable for all fitness levels. All parts include core development work. Enjoy!

Cardio Kickboxing 040915

Duration: : 1 hr

A fun-filled cardio kickboxing workout! :)

Pyramid Extreme Fitness 040615

Duration: : 35 min

No need to spend 3 hours in the gym...with Pyramid Fitness, you will challenge your cardiovascular system and build muscular strength at the same time. This workout features a nice blend of upper body, lower body, and core work in short interval bursts. Although intense, it is easily modifiable for all fitness levels. Please do not attempt this workout if you are not well-hydrated! Enjoy! :)

Cardio BLAST 90 040515

Duration: : 1 hr, 24 min

Did you miss our special 90-minute Easter class? No worries! Here it is in its entirety! This workout is fun and intense--featuring three bursts of Pyramid Extreme Fitness intertwined with cardio kickboxing, stick fighting, and core work. Not up for the full 90-minutes? No worries! The class starts with a warm-up and then two Extreme Fitness segments--so you can do 25, 55, or 90 minutes! The choice is yours--but either way, this class promises to get your heart rate up! Enjoy!

Group Strength 033015

Duration: : 1 hr, 4 min

Another installment of Group Strength. For this workout, you will need a set of hand weights (perhaps 2 sets for variable resistance and an exercise band. However, if you do not have access to these, you can still do this workout, substituting cans of soup--or, you can do the motions by creating your own resistance in your body. However you do it, this workout is sure to make you feel GREAT! Enjoy! And drink lots of water! :)

Yoga Relaxation 033015

Duration: : 1 hr, 2 min

This very gentle and relaxing installing of yoga/relaxation focuses on the fourth, fifth, and sixth chakras. Physically, we focus on the neck, shoulders, and the eyes. Enjoy!

Jump Start Fitness Extreme 032815

Duration: : 1 hr, 3 min

Whether you do this workout with the props we use (jump rope and step) or you do the motions without the props, you WILL get a great workout with this killer routine! Also, this workout features a guest instructor, Laurie Cornelius, teaching a short step routine. Fun...energetic...intense! A total body interval workout that is sure to get your heart pumping and leave you feeling GREAT!

Group Strength 031715

Duration: : 58 min

Make this workout as intense as you want it to be! With some great upper body, lower body, and core work, everyone will get a workout! :) Enjoy!

InterviewwithWilliamKelley022315

Duration: : 25 min

Type I diabetes...no one ever would have suspected. And yet William Kelley, who has dedicated his whole life to holistic wellness and fitness, received this diagnosis. In this interview, he talks openly about what this diagnosis means to him and how he will shift his future work to raise awareness about this autoimmune disease. Check out this rare interview here.

Yoga Relaxation 030915

Duration: : 1 hr, 5 min

Another installment of Yoga/Relaxation focusing on the gentle, meditative aspects of yoga. Suitable for almost everyone and good for people of all levels. Featuring the beautiful music, "Flute Dancer." Enjoy!

BeginnerCardioKickboxing030715

Duration: : 33 min

This is a 30-minute workout featuring some basic cardio kickboxing moves...a wonderful way for participants of all fitness levels to get a good workout. This class is particularly suited for beginners, but even advanced participants can get a good workout by increasing the intensity. Enjoy!

Group Strength 030315

Duration: : 56 min

A fun workout with weights and using the body's own resistance. As always, go at your own pace! Be sure to do more stretching after this workout and drink lots of water!

Jump Start Fitness Extreme 030115

Duration: : 54 min

Another installment of Jump Start Extreme Fitness! With short bursts of exciting and challenging intervals, participants will build cardiovascular and muscular strength and endurance. Participants can use props (jump rope, step, mat, etc.) if they have them at home, or just do the motions without the props. Enjoy!

Pyramid Extreme Fitness Fusion 022415.wmv

Duration: : 48 min

Pyramid Extreme Fitness Trampoline 021715

Duration: : 30 min

In this 30-minute video, participants will experience a fun and challenging Extreme Fitness routine mixed with simple trampoline segments. If you do not have a trampoline at home, you can still do this video by bouncing or even using a jump rope...and if you do have a trampoline, be sure to have especially supportive footwear on. This one is pretty intense! Enjoy!

Group Strength 021715

Duration: : 55 min

A fun and intense group strength experience featuring upper body, lower body, and core intervals. Fun! You can do this with two sets of weights (a heavier and lighter set) or you can do the motions without weights or use something informal around the house, like cans of soup. As always, go at your own pace and drink lots of water! :)

Yoga Relaxation 021615

Duration: : 1 hr, 4 min

A particularly gentle Yoga/Relaxation class with a focus on lower body stretching--great for the athlete and a great recovery for skiers. Enjoy!

Cardio Kickboxing Fusion 021615

Duration: : 1 hr, 2 min

Another installment of the cardio kickboxing and Pyramid Extreme Fitness blend! No equipment necessary--just follow along, go at your own pace, sweat, and have a blast...then, repeat one more time this week! :) Enjoy!

Cardio Kickboxing Fusion 021115

Duration: : 1 hr, 2 min

This workout is a blend of Pyramid Extreme Fitness, Cardio Kickboxing, and Cardio Stick Kickboxing. (The only prop that is necessary is a long stick, such as a broom stick or walking stick if you do not have a combat stick.) Go at your own pace! This one is has some challenging moments! Sorry--the people in the studio were eating chocolate. :)

InterviewwithScottErickson021115.wmv

Duration: : 30 min

An introductory interview to learn more about Scott Erickson, his work, and his vision on coaching. For more information about Scott, please visit his website: http://optimus-strategies.com/.

Group Strength 021115

Duration: : 57 min

A fun interval strength class consisting of a rotation of an upper body challenge, a lower body challenge, and a core challenge. Use the weights appropriate for your level, or do the motions without weights if you do not have access to them. Enjoy!

Yoga Relaxation 020815

Duration: : 1 hr, 1 min

Another relaxing video featuring a standing segment, a floor segment, and a short guided relaxation. Sorry--at times the music was a bit too loud! Otherwise, hope you enjoy this series!

Cardio Kickboxing Fusion 020815

Duration: : 59 min

Cardio Kickboxing Fusion is a combination of traditional Pyramid cardio kickboxing mixed with Pyramid Extreme Fitness interval segments--a fun and challenging workout for all levels! Be sure to have plenty of water around when you try this one! :)

Pyramid Extreme Fitness 020515

Duration: : 30 min

Another installment of this 20+ minute fun-fest that is sure to get your heart rate up...As always, go at your own pace and use the higher or lower versions when appropriate. Have fun! :)

Cardio Kickboxing 012915

Duration: : 1 hr, 2 min

Cardio kickboxing in the dark! Fun! As always, go at your own pace and enjoy!

Step Aerobics 012915

Duration: : 57 min

A moderate level choreographed step class. Don't have a step at home? No worries! You can still do this routine on the floor! Enjoy!

Jump Start Fitness 020115

Duration: : 58 min

This edition of Jump Start includes the 20-minute Pyramid Challenge100 embedded within...during the challenge, do as much as you can do--if you can reach 100 of each exercise, do it, but if you cannot, make it a goal for the future. Remember--you can still do this class even if you do not have the props that we use (weights, a step, and a jump rope). This one is a bit intense, so pace yourself and have fun!

PyramidChallenge100 020115

Duration: : 24 min

Pyramid Challenge100 is a special combination of strength and cardio that is sure to get your heart rate up and show you almost immediate results! This is a 20-minute version of the intense 100 workout--be sure that you are warmed up before jumping into this, and definitely go at your own pace. If you cannot get to 100 on every set, that is okay--do as much as you can do, and repeat the workout until you can reach the 100 mark. If you do not have weights at home, you can still do the workout with cans of soup or just do the motions without weights. Enjoy!

Jump Start Fitness Extreme 012415

Duration: : 53 min

Another installment of Jump Start Extreme Fitness--a bit more intense than usual, but you can take it at your own pace. If you have props, you can use a jump rope, a step, and weights or bands, or you can still do the motions without the props--no worries! Enjoy!

Group Strength 012015

Duration: : 58 min

A great overall toning and strength video for all levels. You just need two dumbbells of different weights, or you can use ordinary items from around the house if you don't have weights at home...and plenty of space to do push-ups. Did I mention push-ups? There are a few. And in case I forgot to mention, some extra push-ups. Loads of fun, and a great total body workout!

Yoga Relaxation 011915

Duration: : 1 hr, 2 min

A gentle yoga routine with breathing to help sooth the body and mind. Enjoy!

Cardio Kickboxing 011915

Duration: : 55 min

Another installment of our Pyramid-style cardio kickboxing class. This one is a moderate-intensity class that can be easily modified for all levels. It includes some fun interval training. Okay, well, maybe fun isn't exactly the right word...but it is more fun than having someone kick you in the shins. :)

Yoga Relaxation 011215

Duration: : 1 hr, 7 min

A gentle relaxation yoga to help balance out the stress of life! This one is just over an hour, so feel free to just do the first or second half if you do not have time to do the whole thing. Enjoy!

Cardio Kickboxing 011215

Duration: : 1 hr

A moderate cardio kickboxing class for all levels...fun! Just disregard some of the silly comments dispersed throughout. I mean absolutely no offense to WalMart, the Little Debbie corporation, or anyone else! :)

Spin Fit with Kelly Pratico 011115

Duration: : 50 min

Another awesome Spin Fit class--this time from Pyramid Fitness's own Kelly Pratico! This workout features some intense intervals and fun music! Join Kelly in her debut spin class at the Virtual Classroom!

Jump Start Fitness Extreme 011115

Duration: : 47 min

This one is not for the faint of heart! If you want a very effective workout, this 45-minute blast combines cardio and strength in a dynamic interval format. You can use props--a jump rope, a step, a band, and some hand weights--or you can do the entire workout without props--just going through the motions presented in the video. Eat something first, drink lots of water before, during, and after, and have fun! :)

Group Strength Boot Camp 123014

Duration: : 1 hr, 2 min

Although the audio quality is not the best in this video, participants will experience a great combination of strength training and Pyramid Extreme Fitness...for a total body workout that will get your heart rate up! Enjoy!

Yoga Relaxation 122914

Duration: : 59 min

A very. very relaxing installment of the Pyramid Yoga/Relaxation class...featuring the "Temple" CD by Navaz...a wonderfully relaxing experience. Perhaps just what the doctor ordered for the new year? :)

Cardio Kickboxing 122914

Duration: : 1 hr

Another simple cardio kickboxing class for you to take at your own level! High--moderate--easy--whatever your mood! This class will be sure to get your heart rate up! Enjoy!

Jump Start Fitness 122114

Duration: : 1 hr, 2 min

Another installment of our JUMP START fitness class! This class features cardio kickboxing, step toning, cardio kickboxing on the step, push-ups, and a short dance routine cool-down--something for everyone! Remember--you can do this class at home without the props if you want to. Go at your own pace and drink plenty of water! :) Enjoy!

Cardio Kickboxing 121414

Duration: : 59 min

A simple cardio kickboxing class suitable for all levels! Take it high-moderate-or low--whatever you want! Lots of water---more stretching on your own! And have FUN!

Group Strength 120914

Duration: : 52 min

For this installment of Group Strength, we visit the beautiful Cairo Club at Pyramid Wellness...to complete this workout, you just need one pair of moderate weights...and if you do not have weights at home, you can still do this workout by using cans of soup or by making your own resistance. Be sure to drink plenty of water! And be sure to consider good form--if the exercise is difficult to do with good form, please reduce your weights until you can complete the exercise with good form. This workout is great for total body conditioning and builds muscular strength and endurance. Enjoy!

Jump Start Fitness 120614

Duration: : 1 hr

Another installment of Pyramid's Jump Start Fitness class. This class features kickboxing, step aerobics, and jump rump. If you do not have the props at home, you can still do this workout on the floor. Be sure to wear supportive shoes and have plenty of water ready! Enjoy!

Step Aerobics 120314

Duration: : 55 min

A fun step workout! If you don't have a step, you can still complete this workout by doing the motions on the floor. Enjoy!

T-Fit: Trampoline 113014

Duration: : 35 min

Ready for a different kind of workout that works strength, endurance, and cardio at the same time and may have wellness benefits for your immune system as well? T-Fit is a short three-part workout--you can do one, two, or all three parts! If you have a personal trampoline, you can follow along with this video--but if you do not have a personal trampoline, you can also do the motions without a trampoline and receive benefit. Please wear supportive athletic shoes and layered clothing that is securely in place. Have water available to drink, and be ready for FUN!

Yoga Relaxation 111714

Duration: : 1 hr, 1 min

This is an hour-long class featuring a VERY gentle, rejuvenating yoga/stretch routine. Participants should wear loose-fitting clothing and drink water before, during, and after. Enjoy!

Group Strength 110214

Duration: : 26 min

This is a short burst of strength work for the upper body, lower body, and core. If you don't have weights at home, you can use cans of soup or just do the movements while creating your own resistance through your muscles. Have fun!

Cardio Combo 102214

Duration: : 55 min

Another installment of the fun Cardio Combo, this time featuring kickboxing, short "turbo" segments, and some cardio dance. Fifty-five minutes of intense fun! Enjoy!

Yoga Relaxation 102014

Duration: : 59 min

Winter in Vermont is coming! This is a nice warming yoga/stretch routine. Enjoy!

Cardio Kickboxing 092014.wmv

Duration: : 59 min

Yoga Relaxation 092114

Duration: : 59 min

A gentle relaxation yoga session!

Cardio Kickboxing Boot Camp

Duration: : 55 min

A great cardio kickboxing workout mixed in with some challenging intervals. Suitable for all levels, but participants are encouraged to go at their own pace. Enjoy!

Cardio Combo 091714

Duration: : 1 hr, 2 min

This is another combo video that features some basic cardio kickboxing, a hi-low dance challenge (the first half is easy--the second half is more physically demanding), and then a short Pyramid intense challenge--all in a one-hour format, so participants can do one part, two parts, or all three! Remember--go at your own pace and have fun! :)

Yoga Relaxation 082714

Duration: : 57 min

This is another segment of our gentle yoga/stretch/breathe/relaxation class. The audio is not the best, so if it does not sound good, just turn down the volume and follow along with the movements! Enjoy!

Cardio Combo 072714.wmv

Duration: : 51 min

This video offers a fun combination of cardio kickboxing, cardio dance, and old school hi/low aerobics in short segments. This workout is perfect for all levels, and especially for people who get bored easily or want a variety of movements, Suitable for all levels. Enjoy!

Cardio Kickboxing 090414

Duration: : 55 min

A basic cardio kickboxing routine that you can take low, high, or anywhere in between! Please go at your own pace and stay well-hydrated!

Group Strength 081914

Duration: : 48 min

Group strength offers a full-body resistance training routine. Although we use weights in this video, you can also do the motions without weights by creating your own resistance with your body (i.e. tightening each body part as we move it) or you can use soup cans or some other makeshift weight substitute. This particular class is push-up heavy, with 100 push-ups spread throughout. Enjoy!

Yoga Relaxation 082014

Duration: : 1 hr, 2 min

Here is a gentle yoga/stretching/breathing/relaxation class. Enjoy!

Meditation in the Salt Cave 81714

Duration: : 24 min

In this 25-minute class, participants will virtually sit in the Salt Cave in Rutland, VT and experience a short mindfulness meditation experience, followed by a guided imagery exercise where they meet their higher selves. No meditation experience is necessary. Enjoy!

Group Strength 081214

Duration: : 56 min

In this edition of Group Strength, we use a combination of weights, exercise bands, and the body's own natural resistance to build strength and increase endurance. If you do not have weights or bands at home, you can still do the exercises by making your own resistance--tightening the muscles as you do each exercise, or even holding on to cans of soup. This class was designed to be done twice--once leading with one side, and then 2-3 days later leading with the other side.

Cardio Kickboxing with Stick 081414

Duration: : 1 hr, 4 min

This class alternates between traditional cardio kickboxing and combat stick moves. If you don't have a combat stick at home, no worries--just use a broom stick or something similar. The angle of this video is a bit off so that students can see the movements with the stick more clearly. Always remember to take it at your own pace and HAVE FUN!

Cardio Dance and Yoga 081314

Duration: : 1 hr

If you like to dance but you don't enjoy long routines, this class is for you! It features 45-minutes of mini routines where you can just follow along and move, and then 15-minutes of yoga/stretching/relaxation. No experience required---just come ready to have fun!

Group Strength 080514

Duration: : 54 min

Another Group Strength video--this time including upper body, lower body, and core work. Use your own hand weights, or get creative--using cans of soup or something else. You may also do this class by creating your own resistance by squeezing your body instead of using weights. Enjoy!

Pyramid Extreme Fitness 080514

Duration: : 32 min

Catch this awesome installment of our extreme interval class! It's only 30-minutes long, but don't let the length fool you--this class packs a huge calorie burn and some major conditioning into a short time. 30-second and 60-second drills will get you sweating in no time! And the best part? You'll feel GREAT after! Please stay hydrated.

Cardio Kickboxing 080414

Duration: : 1 hr

A fun kickboxing class interspersed with some intense interval challenges! Please go at your own pace and have fun!

Yoga Relaxation 080414

Duration: : 1 hr, 3 min

A very gentle yoga/relaxation class suitable for all levels. This class features a serial guided relaxation that asks you to consider what happens when you plant a seed in the world--with an emphasis on nature's cycles. We will do some excellent stretches to help with the hip. Please wear loose-fitting, layered clothing and drink plenty of water before, during, and after.

Jump Start Fitness 080314

Duration: : 1 hr

This one is not for the faint of heart! Although the audio quality of this recording is not the best (due to the loud fans and air conditioners we had to have going in order to complete it!) the workout is fun and challenging. You can take it at any level you want, but advanced fitness folks may even find this tough. If you have props at home, you can use a step (or something like a step), a jump rope, and a set of hand weights...but you can also do the class without props by just doing the same motions we are doing in the video. If you do attempt this one, be sure to go at your own pace!

Introduction to Meditation: Mindfulness Meditation 080114

Duration: : 16 min

In this introductory class, participants learn what meditation is, how to set up a meditation practice, and experience mindfulness meditation--also known as the practice of following one's breath. Two short exercises will demonstrate how powerful and effective this technique is. Featuring the Navaz musical release, "Slumber"--available here: https://www.createspace.com/2227377

Cardio Kickboxing 073114

Duration: : 58 min

It's cardio kickboxing live from Peak Performance Fitness in Rutland, VT. A fun and energetic routine for all levels of fitness! Includes a few burpees. :) Be sure to hydrate! Enjoy

Body Scan Relaxation 080114

Duration: : 16 min

Take a 16 minute break that will rejuvenate you for hours with this Pyramid spin on an ancient holistic relaxation exercise known as the body scan. Complete once a day for optimum results, but even once will be helpful for most people to reduce anxiety and increase well-being. Listening with headphones will enhance the experience. This recording is known to cause deep relaxation and drowsiness--please use with caution. Featuring the Navaz musical release, "Slumber"--available here: https://www.createspace.com/2227377

Step Aerobics with Laurie Cornelius 072914

Duration: : 42 min

This class will make you fall in love with step all over again! With expert step instructor, Laurie Cornelius, you are in good hands--or in this case, feet! Laurie is a fun, motivational, safe instructor who is excellent at teaching and cueing so the class is great for all levels. If you do not have a step at home, that is okay--you can still do the moves on the floor! FUN!!!!

Cardio Dance 072914

Duration: : 1 hr, 2 min

Here is another installment of the popular Cardio Dance class featuring some new moves and a lot of fun! Get ready to sweat! No dance experience is necessary! Just an open mind and willingness to have some fun!

Lower Body and Core Strength 072914

Duration: : 17 min

If you love our in-person "Pyramid Group Strength" class, we invite you to try the virtual lower body and core strength challenge. This class is suitable for everyone from beginners to advanced exercisers. You can do this class without weights for a more endurance-based workout, or you can use one set of simple hand weights to get more of a strength challenge. (Don't have weights at home? Try different things you have around your home like cans of soup, gallons of water, etc.) Or do it without weights. Be sure to wear comfortable clothing and drink a lot of water before, during, and after this class.

Step Aerobics 073114.wmv

Duration: : 46 min

A fun and lively step aerobics routine for all levels that combines traditional step with some modern choreography. If you do not have a step at home, you can complete the class by doing the movements on the floor. Enjoy!

Upper Body Strength 072914

Duration: : 36 min

If you love our in-person "Pyramid Group Strength" class, we invite you to try the virtual upper body strength challenge. (This one features 75 pushups!) This class is suitable for everyone from beginners to advanced exercisers. You can do this class without weights for a more endurance-based workout, or you can use one set of simple hand weights to get more of a strength challenge. (Don't have weights at home? Try different things you have around your home like cans of soup, gallons of water, etc.) Be sure to wear comfortable clothing and drink a lot of water before, during, and after this class.

Yoga Relaxation 072814

Duration: : 1 hr, 4 min

In this video, participants will experience a yoga/stretch/relaxation combo similar to our Monday night yoga/relaxation class. This class is suitable for all levels but focuses primarily on the gentle aspects of yoga.

Cardio Kickboxing 072714

Duration: : 59 min

This is an hour-long class similar to the live cardio kickboxing classes we offer at Pyramid Fitness. The choreography level is at the intermediate level. The intensity is high, but you can easily modify it for any fitness level or ability. Be sure to drink plenty of water before, during, and after your workout.

Introduction to Cardio Kickboxing

Duration: : 30 min

In this video, William Kelley introduces the basic components of a cardio kickboxing class, focusing on the moves and choreography, form and safety, and the importance of having fun and staying hydrated. Whether you have never done cardio kickboxing, or you have done it before but want a refresher on proper technique, this is a great video to watch. Enjoy!

Introduction to Group Strength

Duration: : 48 min

In this educational video. participants will learn the basics of strength training and gain some insight into how the Pyramid Group Strength classes are put together. We will cover: - Components of physical fitness - Components of skill-related fitness - Components of health-related fitness - Myths about strength training - Concepts in strength training - Breathing - Recovery time - Specific information about safety, form, and technique Participants will have a solid foundation for how to do a strength class or workout after watching this video.

Introduction to Step Aerobics

Duration: : 24 min

If you would like to learn or review the basics of step aerobics, this video is for you. Whether you have never done step before, are an expert stepper who wants a refresher, or you do not have a step and want to see how you can modify any step routine so it can be used on the floor, we recommend this video as a good place to start. In this video, we will talk about some of the basics of step safety and technique, and also introduce some basic step choreography.

Cardio Dance 072414

Duration: : 33 min

In this 30-minute workout, participants will experience an add-on cardio dance class. No dance experience is necessary--just follow along! Need more practice with a certain step? Just rewind the video! Have some fun as you dance your way to wellness! Please be sure to stretch at the end of this video. Enjoy!

Bamboo Massage 022316

Duration: : 46 min

This video is for students in our massage therapy training program and covers Dr. Margaret's introduction to bamboo massage. In this video, she explains the proper use and care of bamboo massage tools and demonstrates how to effectively use them. The quality of the video unfortunately is not the best, but the demonstration parts are clear. More importantly, viewers learn some of Dr. Margaret's general tips and words of wisdom for developing massage therapists! Enjoy!

Upper Body and Core Strength 071514

Duration: : 38 min

If you love our in-person "Pyramid Group Strength" class, we invite you to try the virtual upper body strength challenge. This class is suitable for everyone from beginners to advanced exercisers. You can do this class without weights for a more endurance-based workout, or you can use one set of simple hand weights to get more of a strength challenge. (Don't have weights at home? Try different things you have around your home like cans of soup, gallons of water, etc.) Be sure to wear comfortable clothing and drink a lot of water before, during, and after this class. Enjoy!

Basic Swedish Massage - Darya massaging Josh

Duration: : 1 hr, 2 min

This video is a required watch for the Pyramid Massage School students. Several times during the course of the program, you will be asked to watch this video. Please feel free to watch it online, or download it onto your computer or mobile device so you can watch everywhere and anywhere! For more information about our massage school, please visit: www.massageschoolvt.com. Enjoy!

Massage Strokes Video - Module 2

Duration: : 13 min

This video is a required watch for the Pyramid Massage School students. You will be asked to watch this video during Module 2 and then review it later. Please feel free to watch it online, or download it onto your computer or mobile device so you can watch everywhere and anywhere! For more information about our massage school, please visit: www.massageschoolvt.com. Enjoy!

Cardio Boxing 070914

Duration: : 39 min

Here is a 38-minute cardio boxing class for everyone who wants to give it a try! In this video, you will experience jabs, crosses, upper cuts, and more, put together to a driving soundtrack, and lots of fun! The funniest part, of course, is when the set falls down around the instructor! But at Pyramid Fitness, we just keep on going! Give it a try today and repeat as often as possible for a great total body workout. This video is an intermediate video, but is easily modifiable for beginners and advanced participants. Please drink lots of water before, during, and after, and go at your own pace!

Draping Video - Module 3

Duration: : 5 min

This video is a required watch for the Pyramid Massage School students. You will be asked to watch this video during Module 3 and then review it later. Please feel free to watch it online, or download it onto your computer or mobile device so you can watch everywhere and anywhere! For more information about our massage school, please visit: www.massageschoolvt.com. Enjoy!

Head Neck Shoulders Back Module 4

Duration: : 27 min

This video is a required watch for the Pyramid Massage School students. You will be asked to watch this video during Module 4 and then review it later. Please feel free to watch it online, or download it onto your computer or mobile device so you can watch everywhere and anywhere! For more information about our massage school, please visit: www.massageschoolvt.com. Enjoy!

Shoulders Module 5

Duration: : 6 min

This video is a required watch for the Pyramid Massage School students. You will be asked to watch this video during Module 5 and then review it later. Please feel free to watch it online, or download it onto your computer or mobile device so you can watch everywhere and anywhere! For more information about our massage school, please visit: www.massageschoolvt.com. Enjoy!

Deep Tissue Introductory Video Module 7

Duration: : 24 min

This video is a required watch for the Pyramid Massage School students. You will be asked to watch this video during Module 7 and then review it later. Please feel free to watch it online, or download it onto your computer or mobile device so you can watch everywhere and anywhere! For more information about our massage school, please visit: www.massageschoolvt.com. Enjoy!

Gluteal Massage Video - Module 8

Duration: : 4 min

This video is a required watch for the Pyramid Massage School students. You will be asked to watch this video during Module 8 and then review it later. Please feel free to watch it online, or download it onto your computer or mobile device so you can watch everywhere and anywhere! For more information about our massage school, please visit: www.massageschoolvt.com. Enjoy!