DFCI Zakim Center

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  • Description: This quick chair-based strength class led by Juliana Berfield, PhD, E-RYT 500, CPT will help you get your body moving in a healthy way, and build muscle. You can do the exercises in this video once, or you can repeat 2-3 times or pair it with lower body exercises for a longer workout. 
    You will need a chair, preferably one with no arms. If you don’t have dumbbells available, try soup cans or water bottles.

  • Description: Join us for a quick chair-based strength class led by Juliana Berfield, PhD, E-RYT 500, CPT that will help you get your body moving in a healthy way, while building muscle and improving stability. You can do the exercises in this video once, or you can repeat 2-3 times or pair it with upper body exercises for a longer workout. 
    You will need a chair, preferably one with no arms, and a yoga block (substitute pillow).

  • Description: Single leg exercises are a great way to build leg muscle and improve your balance. In this video, Nancy Campbell, MS, breaks down how to do a split squat and reverse lunge.

  • Description: What are partial reps, and how can you incorporate them into your strength training regimen? Partial reps are exercises that do not include the entire range-of-motion of a given exercise, and can be useful for progressing your training without needing more equipment. In this video, Nancy Campbell, MS, shows you three exercises in which you can incorporate partial reps and boost your strength!

  • Description: In this video, Juliana Berfield, PhD, E-RYT 500, CPT, breaks down how to do a Crescent Lunge pose, including a chair modification. Crescent Lunge is a powerful pose, working on balance, core and lower body strength and stretch.

  • Description: Juliana Berfield, PhD, E-RYT 500, CPT, breaks down Warrior 3 pose, including a chair modification. This pose can help improve core strength and balance. Now knowing the proper alignment, get ready to fly into Warrior 3!

  • Description: Join us for a quick lower body workout, including a short warm-up, two standing and two floor exercises. You can do the exercises in this video once, or you can repeat this circuit 2-3 times or pair it with an upper body circuit for a longer workout. You will need a chair, mat, and support for your head during the floor exercise, like a pillow or blanket. You may want to use a weight - if you don’t have dumbbells available, try soup cans or water bottles.

  • Description: Get a quick upper body workout in with this strength training circuit, including a short warm-up, three standing (using a chair is optional!) and two floor exercises. You can do the exercises in this video once, or you can repeat this circuit 2-3 times or pair it with a lower body circuit for a longer workout. If you don’t have dumbbells available, try soup cans or water bottles.

  • All About Soy

    25 Apr, 2024
  • Description: It’s important to find proper alignment in your Warrior 2 pose – watch this short breakdown by our yoga instructor, Juliana Berfield, PhD, E-RYT 500, CPT. As this can be a physically demanding pose, Juliana also shows you how a chair can be helpful in getting into Warrior 2 as you build your strength.

  • Description: Warrior 1 is a common pose you see in most yoga classes, but it can be tricky and physically demanding as it works your entire body. Let Juliana Berfield, PhD, E-RYT 500, CPT, guide you through it in this short video, including how to use a chair to help you into the pose.

  • Description: In Part 2 of our hip flexor strength series, Nancy Campbell, MS, shows two floor exercises you can quickly do at home. Remember to watch Part 1 if you haven't already!  Strengthen your Hip Flexors: Part 1