45-minute lower body workout
A glute-focused lower body workout for stronger legs. Bring dumbbells, plus yoga blocks if you have them.
Train with Erika on YouTube
Free workouts
Train along with me. Free follow-along workouts from my Train with Erika YouTube channel, at home or at the gym.
Lower body & glutes
45-minute at-home glute day
A glute-focused lower body workout with dumbbells, a mini band and a yoga block.
45-minute booty workout
A total lower body and glute workout. You'll need dumbbells, a mini band and yoga blocks.
35-minute knee-friendly lower body workout
Beginner friendly · A full warm-up and activation for sleepy glutes or cranky knees, then a lower body workout.
Upper body & arms
35-minute full upper body workout
Arms, chest, back and shoulders with dumbbells, at home.
30-minute upper body workout
Build a defined back and toned arms. All you need is dumbbells and 30 minutes.
30-minute upper body with dumbbells and a band
Beginner friendly · Toned arms, a stronger chest and shoulders, and a defined upper back.
10-minute toned arms workout
A quick arms add-on for biceps, triceps and shoulders. Just a set of dumbbells.
Core
10-minute abs workout, no equipment
A deep core workout you can do at home, every day.
10-minute lower ab workout
Beginner friendly · Lower abs and deep core. No talking, no equipment, no repeats.
10-minute ab workout
Beginner to intermediate · An abs and deep core routine to keep your core strong.
10-minute standing abs workout
Beginner friendly · Standing, low-impact core work with one light dumbbell. No repeats.
Stretch & mobility
10-minute ankle strength and mobility
Improve ankle mobility, reduce stiffness and support better movement.
20-minute zero-effort floor stretch
A lower-body-focused stretch to ease tight or sore muscles after a week of training.
One side tighter than the other? 10-minute release
Release the QL and side body with a yoga ball to rebalance posture and mobility.
15-minute low-effort posture stretch
Hips, spine and shoulders, to undo a day of sitting.
Want a plan built for you, not just a video? See online coaching
There’s no perfect time to start
- A free 15-minute call about your goals and schedule
- Your custom plan, in person or in the app
- We adjust as you go, including when life gets busy
Rather DM? Message me DISCO on Instagram.