DFCI Zakim Center

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  • Description: Standing – no special equipment needed – if you need a quick workout and don’t have time to hit the gym, try incorporating this quick full body circuit into your daily routine. Energize and strengthen whenever you need. Juliana Berfield, PhD, E-RYT 500, CPT, will guide you through this fun and short video for a full body workout in minutes. 
    You can repeat these exercises 2-3 times for a longer workout or as “snacks” throughout the day.
  • Description: Looking to amp up your fitness routine? Join Nancy Campbell, MS, in this advanced strength training circuit including a short warm-up, four standing exercises for both upper and lower body, and two floor exercises. You will need a chair and dumbbells. If you don’t have dumbbells available, try soup cans or water bottles.
  • Description: Tight hips? These hip mobility exercises will help you loosen up and increase your functional range of motion. Our movement and yoga instructor, Juliana Berfield, PhD, E-RYT 500, CPT leads this 3-part short videos series to help improve your hip mobility. Part 1 – Seated on Chair – Beginner Part 2 – On Mat – Intermediate (release 8/19/24) Part 3 – on Mat – Advanced (release 8/26/24)
  • Description: Tight hips? These hip mobility exercises will help you loosen up and increase your functional range of motion. Our movement and yoga instructor, Juliana Berfield, PhD, E-RYT 500, CPT leads this 3-part short videos series to help improve your hip mobility. 
    Part 1 – Seated on Chair – Beginner 

    Part 2 – On Mat – Intermediate

    Part 3 – on Mat – Advanced (release 8/26/24)
  • Description: Tight hips? These hip mobility exercises will help you loosen up and increase your functional range of motion. Our movement and yoga instructor, Juliana Berfield, PhD, E-RYT 500, CPT leads this 3-part short videos series to help improve your hip mobility. 

    Part 1 – Seated on Chair – Beginner 

    Part 2 – On Mat – Intermediate (release 8/19/24) 

    Part 3 – on Mat – Advanced (release 8/26/24)
  • Description: Resistance bands can be a fun, affordable way to boost your strength without needing fancy gym equipment. This quick workout will target all your major muscle groups, including a short warm-up, three standing exercises, and two floor exercises.  Instructor: Nancy Campbell, MS
  • Description: You can perform these standing core exercises anywhere – no equipment needed – to stabilize and strengthen your core. Follow our yoga instructor, Juliana Berfield, PhD, E-RYT 500, CPT, in this short video for better core strength.
  • Description: If you work at a desk or computer for long stretches of time, you might place excessive strain on certain muscles like your neck and shoulders. Muscle tightness in your neck, shoulders and chest muscles can also cause neck pain and poor posture. In this short video our yoga instructor, Juliana Berfield, PhD, E-RYT 500, CPT will guide you through some neck & shoulder stretches to help loosen your muscles and bring relief. Feel free to explore small movements and to hold the stretch for 15 to 30 seconds.  This video is part of a 2-part series for all levels. 
     Part 1 – Seated or standing. 

     Part 2 – On a mat using massage balls
  • Description: If you work at a desk or computer for long stretches of time, you might place excessive strain on certain muscles like your neck and shoulders. Muscle tightness in your neck, shoulders and chest muscles can also cause neck pain and poor posture. 
    In this short video our yoga instructor, Juliana Berfield, PhD, E-RYT 500, CPT will guide you through some neck & shoulder stretches to help loosen your muscles and bring relief. Feel free to explore small movements and to hold the stretch for 15 to 30 seconds.  This video is part of a 2-part series for all levels. 
     Part 1 – Seated or standing. 

     Part 2 – On a mat using massage balls (release on 7/22/24)
  • Description: You don’t need to take much time with this full body workout! Nancy Campbell, MS, guides you through a short warm-up, along with upper/lower body movements and a core strengthening exercise. You can do the exercises in this video once, or you can repeat this circuit 2-3 times for a longer workout. 
    You will need a chair and dumbbells. If you don’t have dumbbells available, try soup cans or water bottles.
  • 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.


    Instructor: Nancy Campbell, MS