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Better Balance Massage Therapy

Exercises, Workouts, Resources...


* For most of the exercises below, I use the FREE APP '7M' (it is a HIIT or circuit style style workout that is very user friendly)

  • You can download and 'custom' build your workout to match the ones I've created below or create your own!

* Modify to make it more or less intense FOR YOU:

  • use extra resistance / difficulty / equipment or not, using the following as examples:
    • using bands (Arena Strength bands (3 resistances - short & longer options) are the ones I reference in the videos & they are excellent quality, but please compare to some of the others with 5 resistances, as this may be better for you)
    • weighted balls
    • Equilizers


** FORM & POSTURAL AWARENESS are key! Use your core and move with stable and strong controlled movement(s)... Take a moment to rest if need be & listen to your body!

** AVOID INJURY! SAFETY items to keep in the forefront of your mind (& that I repeat in all of the workouts):

  • lift your chest, drawing your shoulders back (scapular retraction & depression - for those who are interested in the anatomical lingo!)
  • protect your back & engage your abdominal muscles, drawing your navel into your spine & gently tilting your pelvis to reduce any excessive curvature & compression in your lower back! You can almost imagine that someone is going to tickle you and you intuitively tighten your abdomen
  • move with intention and control, thinking about the contact points in your palms, feet etc.
  • tuck your chin in to protect your neck and cervical spine (cervical retraction)
  • protect your wrists and push against the mat or floor, to avoid compression or hyper-extention
  • Protect your knees:
    • lunge position - your forward foot is in a position, so that when you lunge forward and bend your knee, your knee is always behind your foot and aligned with your ankle, to reduce any excessive force on the knee and it's soft tissues.
    • squat position - make sure to sit/squat back, so that you can see your feet. Protect those knees!

** You understand that you are responsible for your own safety while doing any of the exercises and/or workouts in the videos and list below! Please be careful and be safe. BBMT & Alana Hamelin, RMT, & Yoga Teacher (in training) are not responsible for any injuries while you are doing any of the exercises/workouts. PLEASE BE SAFE! Contact Alana with any questions or concerns:

More about 7M:

  • did I mention that it's FREE?!
  • the 'rounds' are 7mins in length and you can customize to repeat the rounds 1-3x
  • OR there are workouts that have already been built for you to choose from
  • once you've selected the exercise, you can individually select the exercise, view the instructions & watch a demo via the YouTube :)


  • The workouts (below) are ACCESSIBLE to everyone!!! Follow my instructions & modify the level of intensity to meet YOUR level of strength & endurance
  • HAVE FUN!!!

1. Arm & Core: 24mins / 3 rounds / 30 seconds each exercise / 10 secs rest in between

  • High-knees, running in same place
  • "Booty" flutter kicks
  • Inchworm into push-ups
  • Russian twists
  • Speed skaters
  • Wall sit
  • Plank with shoulder taps
  • Spiderman plank
  • Jack knives (be careful of your lower back)
  • Bicycle kicks
  • Push-ups
  • Crunch kicks

2. Full-body: 24 mins / 3 rounds / 10s rest

  • Jumping jacks
  • Squats with side kicks
  • Shoulder blade squeezes (retraction & depression)
  • Bicycle crunches
  • Cross Jacks
  • Grasshoppers
  • Push-ups with rotations
  • Up & Down planks
  • Squats with side punches
  • Glut bridge abduction
  • Plank with shoulder taps
  • Sit-up jab cross (be careful of your lower back)

3. Strong recovery: 16 mins / 2 rounds / 10s rest

(as mentioned, move slower & with less jumping if you need to recover like I did. ^ the intensity as needed)

  • Frog jumps
  • Triple pulsing squats
  • Tricep dips
  • Russian twists
  • Supermans into push-ups
  • Hip thrusts
  • Push-ups
  • V-sit hold
  • Ski to sumo squats
  • Lateral shuffles
  • Inchworm into push-up
  • Flutter kicks