Selah’s Workouts

This 10-minute inner thigh workout is done on the floor, but don't let that deceive you. It's still a challenge. We have 20 exercises for 30 seconds each with no rest in between. I included a booty band into the workout to increase the intensity and burn, but if you don't have one, you can do this with no equipment. And if you are feeling crazy, try using two booty bands. This will double the tension and cause your muscles to work harder. You got this! Disclaimer: You can not spot reduce body fat so this workout will not burn inner thigh fat. It will build your inner thigh muscle which gives your legs definition. If you are trying to lose fat, you must be in a calorie deficit. If you want to learn more about this follow me on Instagram where I post informational fitness tips: https://www.instagram.com/selahmyers_fitness/ Song: RedMoon feat. Jonny Rose - Only Us [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/onlyus Watch: http://youtu.be/qzquqBZLlIo Track: Alpha Hex, Koen Fagen - Broken Promises (feat. Noa Angell) Watch: https://youtu.be/tPb-hIMKKnE Stream: https://frequency.lnk.to/brokenpromis... Track: 4URA, DVRKCLOUD, Young Viridii - Maybe Watch: https://youtu.be/LWazFlgnjaA Stream: https://frequency.lnk.to/maybeCC Track: Noseph - Over (feat. Kizzie) Watch: https://youtu.be/ad7UvDmVZG4 Stream: https://frequency.lnk.to/overfeatkizz... Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #athomeworkout #getfit #selahmyers #fitness #buildmuscle #workoutathome #legworkout #innerthigh #innerthighworkout #bandedworkout #bootybandworkout #leanlegs #stronglegs #innerthightmuscleworkout

Are beginner ab workouts too easy for you but advanced ones a little too challenging? If so, then this is the perfect transition workout for you. It will help you build up your core strength and perfect your form so that you can progress to the advanced ab workouts in no time. Here's how it works. We have 40 seconds of a challenging ab exercise followed by 20 seconds of a beginner ab exercise. This will allow you to practice the advanced ab exercises while still having enough of a "rest" to keep proper form. The rest is actually the 20 seconds of lower-intensity exercises. This will keep tension in your abs and help build muscle. Of course, if needed, feel free to take actual real rests as well. You got it! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Letra - Release The Hounds (feat. Michael Shynes) Watch: https://youtu.be/Fd5h4Jvi4Ag Stream: https://Frequency.lnk.to/ Track: Cartoon - On & On (feat. Daniel Levi) (nuumi Remix) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/NY6f4HnPgqc Free Download / Stream: http://NCS.io/OnandOnxnuumi Track: Lost Identities - I Won't Want You Watch: https://youtu.be/Ww0gt_sxtfQ Stream: https://frequency.lnk.to/idontwantyouCC Song: if found x Luma - twenty five [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/TwentyFive Watch: http://youtu.be/ Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #athomeworkout #getfit #selahmyers #fitness #buildmuscle #noequipmentworkout #workoutathome #abworkout #intermediateabworkout #mediumabworkout #sixpackabs #flatstomach #abworkoutathome

Are you ready for another rep challenge? In the next 10 minutes, we will do 250 reps split up between 10 different weighted upper-body exercises. First, we hit shoulders, then triceps, then biceps, and finally back. It might seem like a short amount of time to work all these muscles but if you pick a heavy enough weight and focus on the proper form it will definitely be a challenge. Don't feel pressured to keep up with my pace. Go at your own speed. The most important thing is doing all 250 reps! You got this! Here's the list of exercises: High Pull rotation Lat Raise Side of head Press Crossbody drops Tricep kickback Diagonal curl Bicep curl Flies 2 handed row Reverse grip row Follow me on Instagram for gym workouts, motivation, fitness tips and more: https://www.instagram.com/selahmyers_fitness/ Song: Elektronomia x Lunaar x Donna Tella - Champions [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/Champions Watch: http://youtu.be/ Song: Arcando - In My Head (feat. Britt Lari) [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/InMyHead Watch: http://youtu.be/ Song: if found - Dead of Night (VIP) [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/DeadOfNightVIP Watch: http://youtu.be/cj-HnSUqx3w Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #athomeworkout #getfit #selahmyers #fitness #buildmuscle #upperbodyworkout #workoutchallenge #shoulderworkout #bicepsworkout #backworkout #tricepworkouts #fullupperbodyworkout #weightedworkout #upperbodydumbbellworkout #upperbodyweights

Ok, I know most people hate burpees but they are an extremely effective full-body exercise that will increase your heart rate quickly. So bare with me for these next 8 minutes and by the end, you will be sweaty and tired but also very proud of yourself for accomplishing this challenging workout. And if you only have a few minutes in your busy day but want to use them efficiently, this is the workout for you. Don't worry, it's not just 8 minutes of the same old boring burpee. It's 8 different unique variations of burpees. You might actually end up enjoying one or two of them. So grab your water bottle, fan, and mat and come join me. You got this! Follow me on Instagram where I post fitness information, gym workouts and full day of eating: https://www.instagram.com/selahmyers_fitness/ Track: Cartoon x Time To Talk - Omen (Ft. Asena) [NCS10 Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/7GhO2lncvBg Free Download / Stream: https://ncs.io/Omen Track: Seuto, OutaMatic - Can't Get Away (feat. Emma Lundin) [Ibrahin Cuevas Remix] Watch: https://youtu.be/xOY6f2R_Fis Stream: https://Frequency.lnk.to/ Song: JJD & Division One - Somebody Like Me (feat. Halvorsen) [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/JJDSomebody Watch: http://youtu.be/ #athomeworkout #getfit #selahmyers #noequipmentworkout #hiit #hiitworkout #cardio #burnfat #losefat #burpees #workoutchallenge #hiitcardio #hiitworkoutathome #hiitworkoutnoequipment #burpeeworkout

Are you ready for your entire core to be on fire? In the next 15 minutes, we will do 500 reps of my favorite ab exercises. We will be targeting the entire core: Upper abs, lower abs, and obliques which means this is the perfect workout to add to your weekly routine. We have 10 different exercises that we do for 25 reps each before moving on to the next move. Once we complete all 10 we do it all again! 10x25x2=500 reps! Double Deadbug Heels in/out crunch Straight bicycle Flutter Kicks Crunch in circle Russian twist Cross Mt. Climbers Reverse Crunch Eagle Crunch Windshield wipers You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: DREK'S - Never Stop Free download / Stream: https://jupitamusic.com/never-stop Track: Abandoned & GalaxyTones - Luna (Feat. DNAKM) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/P__8oculr0o Free Download / Stream: http://ncs.io/Luna Track: Clarx & Moe Aly - Healing [NCS Release] Music provided by NoCopyrightSounds. Watch: Free Download / Stream: http://ncs.io/Healing Track: CHENDA & Shiah Maisel - Ten More Minutes [NCS Release] Music provided by NoCopyrightSounds. Watch: Free Download / Stream: http://ncs.io/TenMoreMinutes Track: Doctor Neiman - Wait For Me (Feat. Micah Martin) [NCS Release] Music provided by NoCopyrightSounds. Watch: Free Download / Stream: http://ncs.io/DNWaitForMe Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #athomeworkout #getfit #selahmyers #fitness #buildmuscle #workoutathome #noequipmentworkout #abworkout #500repabchallenge #sixpackabs #strongcore #abworkoutathome #abworkoutnoequipment #500repabworkout

Are you ready for a 10-minute full-body sweat session? All you need is a little space and time, yourself, and I highly recommend a water bottle. We have 15 different exercises that we do for 30 seconds with a 10-second rest in between. The working period is slightly shorter than my typical workouts so make sure you're going hard and pushing yourself. Even if you have a super busy day ahead, that doesn't stop you from doing this workout. 10 minutes is so short, so you can fit this workout in at any time. And I guarantee you'll feel better afterward. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Song: Near x Far - Not Enough [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/NotEnough Watch: http://youtu.be/ Track: VETA & GNDR - Like Us (feat. Conor Robertson) Free download / Stream: https://jupitamusic.com/like-us Track: Nyron - The Way Free download / Stream: https://jupitamusic.com/the-way Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #athomeworkout #getfit #selahmyers #fitness #workoutathome #noequipmentworkout #hiitworkoutathome #hiitworkout #hiit #cardio #cardiohiitworkout #10minhiitworkout #hiitworkout30/10 #hiitworkoutforfatloss

This 10 min full body stretch is the perfect routine to end your workout with, start your morning with, or do on rest days. It will help with flexibility, mobility, and tight muscles. Stretching is extremely underrated but it can really help prevent stiff or sore muscles and clear your mind. You don't need any equipment for this routine; just a mat and a little space. Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: borne, imallryt - Tell Me Watch: https://youtu.be/-rhOv7v1Rxw Stream: https://Frequency.lnk.to/tellmeCC Track: Seuto, OutaMatic - Can't Get Away (feat. Emma Lundin) [Ibrahin Cuevas Remix] Watch: https://youtu.be/xOY6f2R_Fis Stream: https://Frequency.lnk.to/ Track: Alekapi & VINDEHOLM - Everything That We Were Free download / Stream: https://jupitamusic.com/everything-th... Song: Arc North - Symphony (feat. Donna Tella) [NCS10 Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/Symphony Watch: http://youtu.be/E6HlSLZVR1g Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #athomeworkout #getfit #selahmyers #fitness #noequipmentworkout #stretching #stretch #dailystretchroutine #fullbodystretchingroutine #flexibility #flexibilityroutine #mobility #mobilityroutine #tightmuscles #stretchingafterworkout

Are you ready to test your upper body strength with this 5-minute push-up challenge? Push-ups are a great bodyweight exercise to build muscle in your shoulders, triceps, and chest. With so many variations, they are perfect for all levels. I performed all the push-ups on my knees, however, if you feel up to it, try doing them on your feet. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: CHPTR , Anna Sophia Henry - Know Me Watch: https://youtu.be/V_bZnabUQvY Stream: https://frequency.lnk.to/knowmeCC Track: KOTOKID - Stare (feat. Joci Oye) Watch: https://youtu.be/PNzmUzfev7s Stream: https://frequency.lnk.to/stareCC Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #athomeworkout #getfit #selahmyers #workoutathome #buildmuscle #noequipmentworkout #upperbodyworkout #pushups #pushupchallenge #shoulderworkout #chestworkout #tricepworkouts #bodyweightupperbodyworkout #noequipmentupperbodyworkout

In this workout, we use a pair of dumbbells to build our abs. It's gonna be intense but definitely worth it once you start seeing your abs pop through. We have 20 moves that we do for 30 seconds with no break in between. If you don't have dumbbells, you can use anything else that's heavy like water bottles, cans of soup, etc... Even without any weight at all, it will still be a killer. Weights will make the workout harder, resulting in better results, however, form and quality are much better so if using a weight means you have bad form, don't use one. Also, remember that you can't spot reduce body fat. This workout will not burn belly fat. It will build the core muscles underneath the fat and once you lose that top layer, your abs will show through. Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: NCT, Shiah Maisel & Too Martian - News To Me [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/0B-8QJ3qu8k Free Download / Stream: https://ncs.io/NewsToMe Track: Diviners, IZECOLD, Tim Beeren - This Time (ft. CRVN & Molly Ann) [NCS10 Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/yeLyk4dhg3A Free Download / Stream: https://ncs.io/ThisTime Track: Tom Wilson - Zero Gravity (ft. Jauque X) [NCS10 Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/vOERGAOXnoY Free Download / Stream: https://ncs.io/ZeroGravity Track: Cartoon x Time To Talk - Omen (Ft. Asena) [NCS10 Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/7GhO2lncvBg Free Download / Stream: https://ncs.io/Omen Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #athomeworkout #fitness #getfit #selahmyers #workoutathome #buildmuscle #abworkout #sixpackabs #dumbbellworkout #weightedabs #weightedabworkout #abworkoutwithweights #strongcore

Here is the perfect lower body workout if you don't have any equipment or much space. You can do it anywhere, anytime; at your home, in a gym, at a hotel, or on top of a mountain. If you are more advanced and have access to dumbbells, hold onto a pair and prepare to feel the burn. Using weights will increase the intensity and lead to more muscle gain. Just follow along with me and have a good time doing it. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Slashtaq & Wanden - Full Speed Ahead [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/USBIGzkFI-Q Free Download / Stream: https://ncs.io/FullSpeedAhead Track: Sam Ourt & FERGO - Love Me [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/gB_TIdfqqo0 Free Download / Stream: https://ncs.io/SFLoveMe Track: Syn Cole - Melodia [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/lryR2WJAd3g Free Download / Stream: https://ncs.io/Melodia Typical & Mathys feat. Rachel Leycroft - Over This Link: https://youtu.be/bhBV90NXxno Stream/Free Download: https://fanlink.to/f3qw Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #athomeworkout #fitness #getfit #selahmyers #workoutathome #buildmuscle #gluteworkout #legworkout #lowerbodyworkout #noequipmentworkout #noequipmentlegworkout #legworkoutathome #legworkoutforbeginners #easylegworkout

Grab your yoga ball and get ready to destroy your abs with this 5-minute workout. Yoga balls allow you to have a much greater range of motion during ab exercises which means more muscle growth! So if you don't have one, I highly recommend buying one. We have 5 different exercises for 1 minute each with no rest in between. If you are up for a challenge do this workout twice through. Make sure to engage your core and breath. You want to inhale during the easier part of the exercise and exhale during the more difficult part. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Snowlab - Guessin Watch: https://youtu.be/OsLhJOjjJGM Stream: https://frequency.lnk.to/GuessinCC Track: KOTOKID - Pieces Watch: https://youtu.be/B-u6svH8_gI Stream: https://frequency.lnk.to/piecesCC Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #athomeworkout #fitness #getfit #selahmyers #workoutathome #buildmuscle #abworkout #abs #sixpackabs #coreworkout #yogaballabworkout #stabilityballworkouts #abworkoutathome #bellyfatworkout

Don't neglect your upper body! Here is a 16-minute weighted circuit workout focusing on building your biceps and triceps at home. All you need is a pair of dumbbells and a little space. Pick a weight that challenges you. Those last few reps should be difficult. If you don't have dumbbells, use water bottles, cans of soup, or anything else heavy. If you have multiple sets of dumbbells, you can switch between them depending on how hard the exercise is. We have 4 trisets. Each exercise is for 30 seconds and we get a 30-second break after each triset. The first two sets are bicep focused and the last two are tricep focused. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Rubayne - Endgame (feat. Aeria) Watch: https://youtu.be/c83Pw2woSSo Stream: https://Frequency.lnk.to/endgameCC Track: CAJOR & Mara Necia - I Will Be Here Watch: https://youtu.be/jZ7w7jWl3CI Stream: https://frequency.lnk.to/iwillbehereCC Track: Henri Werner - Bring Me Down (feat. Becca Krueger) Watch: https://youtu.be/nlNoEQRta0E Stream: https://frequency.lnk.to/bringmedownCC Track: Lama & Paniik - In My Mind Watch: https://youtu.be/ccNOchSkDWY Stream: https://frequency.lnk.to/inmymindCC Track: Fiko - Waiting For You [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/lQcxnqGsNbs Free Download / Stream: https://ncs.io/WaitingForYou Song: Jay Eskar - To The Top (feat. Srikar) [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/ToTheTop Watch: http://youtu.be/ Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #athomeworkout #fitness #getfit #selahmyers #workoutathome #buildmuscle #dumbbellworkout #bicepsworkout #tricepworkouts #upperbodyworkout #getstrong #circuittraining #bicepandtricep #bicepandtricepworkoutwithdumbbells

This is a 5-minute banded Tabata workout which means we do each movement for 20 seconds followed by a 10-second rest. All of the exercises use a booty band but if you don't have one you can do them without any equipment. The band simply adds more resistance, which increases the intensity. Since this is a short workout, just add it to the end of a workout for a quick burnout. Remember that it's only 20 seconds of work at a time, so push yourself. Unlike cardio workouts where you pace yourself, Tabata workouts are meant to be short and intense bursts. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Song: Elektronomia x Lunaar x Donna Tella - Champions [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/Champions Watch: http://youtu.be/ Song: QUB3, Quickdrop & B0UNC3 - Stay Or Be Alone [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/Stayorbealone Watch: http://youtu.be/tH3Q3Xv9ZIE Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fitness #getfit #selahmyers #workoutathome #athomeworkout #buildmuscle #fullbodyworkout #tabata #tabataworkout #cardiohiitworkout #cardioworkout #banded #bandedworkout #burncalories

This is the perfect workout for people new to working out or if you are looking for a workout that's less intense than the others. We do all the exercises for 30 seconds with a 10-second break. It is equipment free which means you can literally do it anywhere! You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Song: Cartoon - On & On (feat. Daniel Levi) (Affe & Cole Phillips Remix) [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/OnandOnxAffeCole Watch: http://youtu.be/ Song: Andromedik & Used - Take Me [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/TakeMe Watch: http://youtu.be/ Song: Elektronomia x Lunaar x Donna Tella - Champions [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/Champions Watch: http://youtu.be/ Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fitness #getfit #workoutathome #noequipmentworkout #selahmyers #abs #abworkout #10minabworkout #sixpackabs #beginnerabworkout #beginnerabworkoutathome #abworkoutforwomen #abworkoutformen

This 10-minute cardio workout consists of 7 tri-sets (3 exercises back to back) We do each move for 30 seconds each with no rest in between exercises or tri-sets. The first two moves of each set are high-intensity, explosive movements designed to increase your heart rate. The 3rd move is an isometric hold similar to the previous 2 exercises. It's like a break, but we are still working our muscles. For example, we do Rocket squats, pop squats, then a squat hold. Use the hold "break" to catch your breath and get ready for the next tri-set. This is definitely a killer workout. Don't be discouraged if you need to take additional real breaks throughout the workout. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Time To Talk & Avaya Ft. RYVM - Found You [NCS Release] Music provided by NoCopyrightSounds. Watch: Free Download / Stream: http://ncs.io/FoundYou Track: Cartoon - Don't Be A Stranger (Ft. Jason Diaz) [NCS Release] Music provided by NoCopyrightSounds. Watch: Free Download / Stream: http://ncs.io/DontBeAStranger Track: Raptures & VØNH & Halvorsen - Left Me Blind [NCS Release] Music provided by NoCopyrightSounds. Watch: Free Download / Stream: http://ncs.io/LeftMeBlind Song: Egzod & Maestro Chives & Alaina Cross - No Rival [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/NoRival Watch: http://youtu.be/ Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fitness #getfit #workout #workoutathome #noequipmentworkout #selahmyers #cardioworkout #cardioworkoutathome #cardioworkout10minutes #10mincardiokiller #10mincardiohiit #cardiohiitworkout #fullbodyworkout

Get ready to work all your muscle groups with this intense 20-minute weighted workout! This workout targets your quads, glutes, hamstrings, upper and lower abs, obliques, biceps, triceps, shoulders, back, and chest. And you don't need much time or equipment. If you don't have dumbbells, just use canned goods, flour, water bottles, or anything else heavy. And of course, if you are a beginner, just use your body weight. It will be enough! So, how can we hit all these muscle groups in such a short amount of time? Through the use of tri-sets! 3 exercises back to back with no rest in between (30-second rest once you complete all 3 exercises) We have a total of 5 different tri-sets that we perform twice each before moving on to the next tri-set. You got this! Tri-set overview #1 Mainly quads, glutes, and shoulders #2 Total lower and upper Body #3 Mainly abs and upper Body #4 Mainly chest with a little tricep, glute, and ab #5 Mainly ab and shoulder Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: DREK'S - Never Stop Free download / Stream: https://jupitamusic.com/never-stop Track: Abandoned & GalaxyTones - Luna (Feat. DNAKM) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/P__8oculr0o Free Download / Stream: http://ncs.io/Luna Track: Clarx & Moe Aly - Healing [NCS Release] Music provided by NoCopyrightSounds. Watch: Free Download / Stream: http://ncs.io/Healing Track: CHENDA & Shiah Maisel - Ten More Minutes [NCS Release] Music provided by NoCopyrightSounds. Watch: Free Download / Stream: http://ncs.io/TenMoreMinutes Track: Doctor Neiman - Wait For Me (Feat. Micah Martin) [NCS Release] Music provided by NoCopyrightSounds. Watch: Free Download / Stream: http://ncs.io/DNWaitForMe Track: Egzod, EMM - Game Over [NCS Release] Music provided by NoCopyrightSounds. Watch: Free Download / Stream: http://ncs.io/GameOver Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fitness #getfit #workoutathome #selahmyers #dumbbellworkout #totalbodyworkout #fullbodyworkout #weightedworkout #weightedworkoutathome #fullbodywithweights #fullbodydumbbellworkout #fullbodyworkoutathome #buildmuscle

Can you keep your arms up the entire time? Let's find out. You don't need any equipment for this apartment and joint-friendly beginner standing arm workout. You just need the weight of your own arms. Trust me, it'll be enough. We have 10 different exercises that we do for 30 seconds each back to back. Try to not put down your arms! Just follow along with me in this full-length video and your shoulders will be burning. Let me know in the comments how long you lasted. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Arensky & Vinsmoker - By My Side (feat. Alex Hackett) Free download / Stream: https://jupitamusic.com/by-my-side Track: West Collins - I'll Be Around (feat. Philipp Reise) Free download / Stream: https://jupitamusic.com/i-ll-be-around Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #armworkout #fitness #workoutathome #noequipmentworkout #getfit #athomeworkout #buildyourarms #selahmyers #standingarmworkout #5minarmworkout #armworkoutathome #5minarmworkoutnoequipment #5minstandingarmworkout

This entire workout is on the floor but don't let that fool you. It's intense and your booty will be on fire by the end. There are no squats, lunges, or jumping which means it is knee and apartment friendly. Best of all, it is suitable for all levels. If you are a beginner, don't use a booty band. If you are intermediate, use a moderate booty band. And if you are advanced and really want a challenge, use 1-2 moderate to heavy booty bands and add a dumbbell. Remember, the more you challenge yourself, the more your booty will grow! But if you need a break, that is totally ok. Take as many as you need. Tips: Really focus on squeezing and engaging your glute muscles and not your thighs or lower back. Don't let your ribs flare out. You should be contracting your abs. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Johnning - WHAT THE HELL [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/Mhp2W3O_cXU Free Download / Stream: https://ncs.io/WHATTHEHELL Track: Sam Day & Dust of Apollon - Take You Home [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/yMoYapQkIHs Free Download / Stream: https://ncs.io/TakeYouHome Track: Neoni - LEVITATE [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/f-YsVDJ9Vs8 Free Download / Stream: https://ncs.io/NLEVITATE Track: Isolated - Circus [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/LFrOXa4W_WU Free Download / Stream: https://ncs.io/Circus Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fitness #getfit #lowerbodyworkout #bootyworkout #selahmyers #buildmuscle #workoutathome #athomeworkout #bootybandworkout #glutebridgeburnout #gluteworkout #gluteactivation #bootybandworkout #lowerbodywithband

You only need a pair of dumbbells for this 10-minute killer inner thigh workout. I know that a lot of women want to tighten and tone this area so here is the perfect workout that you can do from the comfort of your home. The dumbbells add extra resistance which makes the workout harder and more effective. However, you can still get results without them. You can substitute flour, water bottles, heavy cans... etc, or just do it bodyweight. You will still feel the burn. This workout will help you build muscle and through a controlled calorie deficit, you can lose the fat and reveal all your hard work. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Severman & Firaz - Made It (ft. Annamarie Rosanio) [clieey Remix] Free download / Stream: https://jupitamusic.com/made-it-remix Track: Lawr3nz - In The Air (feat. Bailey Jehl) Free download / Stream: https://jupitamusic.com/in-the-air Track: Iuliana - I Can't Wait U (feat. Emanuele Bertelli) Free download / Stream: https://jupitamusic.com/i-can-t-wait-u Track: HHMR & Krbread - Once More (ft. Sofuu) Free download / Stream: https://jupitamusic.com/once-more Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fit #getfit #fitness #selahmyers #workout #workoutathome #dumbbellworkout #innerthighworkout #legworkout #tonedlegs #tonedthighs #10minthighworkout #innerthighburn #innerthighworkoutwithweights

Do this quick 5-minute total-body warm-up every day to ensure that you are getting the most out of your workouts. All the moves are dynamic so they are going to warm up your muscles, increase your range of motion and get your blood circulating. Properly warming up significantly decreases your chances of injuring yourself and mentally and physically prepares your body for the workout. So stop skipping it! Enjoy this warm-up and the workout that follows! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Halvorsen - Band-Aid [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/-mJ7sxF92YQ Free Download / Stream: http://ncs.io/BandAid Track: LBLVNC & Godmode - Power ! [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/dRVjgd__AGk Free Download / Stream: http://ncs.io/LGPower Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fit #getfit #fitness #selahmyers #warmup #warmupworkout #5minwarmup #fullbodywarmup #dynamicstretches #noequipmentworkout #workoutathome #warmupbeforeworkout

You will never get bored with this 15 minute unique HIIT workout since we have a bunch of new exercises that you have probably never seen before. We do each move for 45 seconds on with a 15-second break. The pattern is ABAB which means we do move 1 then move 2, then repeat those moves one more time before doing moves 3 and 4. If you need to take longer breaks, that is totally ok. Just don't quit. Even if it takes you 30 minutes to get through this workout, don't give up. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Slippy & Blosso - Horizon (Back To Life) (Feat. GLNNA) [NCS Release] Music provided by NoCopyrightSounds. Watch: mIrbvjZRE9c Free Download / Stream: http://ncs.io/Horizon Track: Alisky - Grow (feat. VØR) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/ZbnMeTzzjZE Free Download / Stream: http://ncs.io/Grow Track: Chris Later & Dany Yeager - There's Nobody Else [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/3hXbjp-FcTc Free Download / Stream: https://ncs.io/TheresNobodyElse Track: Abandoned & GalaxyTones - Luna (Feat. DNAKM) [Mendum Remix] [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/eV-9l9AzA6c Free Download / Stream: https://ncs.io/LunaRMX Track: Chenda & Shiah Maisel - Find You There [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/zZbT0OaDuJ0 Free Download / Stream: https://ncs.io/FindYouThere Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fitness #getfit #uniquehiitworkout #selahmyers #burncalories #fullbodyworkout #15minhiit #hiitworkoutathome #workoutathome #noequipmentworkout #15minhiitcardio #hiitcardioworkout #hiitworkoutnoequipment

In this 10-minute intense upper ab workout, we have 10 different moves that we perform for 30 seconds each with no rest in between. Once we do them all once, we repeat them a second time for twice the burn. All of the exercises target the upper abs. When you are doing crunches your arms should not be lifting your head, they are simply there to support it. Your core should be doing all the lifting work. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Poylow & BAUWZ - Hate You (feat. Nito-Onna) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/tb0DXZaS1iU Free Download / Stream: https://ncs.io/HateYou Track: Vaance & Deerock - Electric (feat. Robbie Rosen) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/WBhRHEsyUZE Free Download / Stream: https://ncs.io/Electric Track: Tollef - Capsized [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/WVuLOk_djws Free Download / Stream: https://ncs.io/Capsized Track: hayve - Half Alive (feat. imallryt) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/xD822NexBkE Free Download / Stream: https://ncs.io/HalfAlive Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #getfit #workoutathome #noequipmentworkout #selahmyers #abworkout #sixpackabs #11lineabs #10minabworkout #upperabworkout #upperabsworkoutathome #upperabsworkout10min #absworkoutchallenge

Are you ready to destroy your quads in this 10-minute advanced dumbbell-only leg workout? Having strong quads will help improve your performance in nearly all your leg exercises and reduce stress on your knees. I know a lot of people worry about becoming bulky, but don't worry. Lifting weights won't make you bulky. They will grow muscle and give you feminine curves. (If you are a guy then it will just grow muscle lol) Keep in mind that the only way to look "toned" is to build muscle. And this workout can help you do that. Make sure to pick a weight that challenges you. Keep proper form and give it your all. You got this! Follow me on Instagram for recipes, motivation, and additional workouts: https://www.instagram.com/selahmyers_fitness/ Track: Jim Yosef & Shiah Maisel - Slow Down [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/cLqlA8iHxMM Free Download / Stream: https://ncs.io/JSSlowDown Track: Vosai & Facading - Fighting Fire (ft. Linn Sandin) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/MKWuBxu1pzE Free Download / Stream: https://ncs.io/FightingFire Track: Neoni - LEVITATE [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/f-YsVDJ9Vs8 Free Download / Stream: https://ncs.io/NLEVITATE Track: Zack Merci X Arcana - Into The Wild [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/BZKwsPIhVO8 Free Download / Stream: https://ncs.io/IntoTheWild Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fitness #getfit #athomeworkout #dumbbellonlyworkout #selahmyers #legworkout #quadworkout #10minquadworkout #quadworkoutathome #thickerthighsworkoutathome #quadworkoutwithdumbbells #legworkoutweights #legworkouttobuildmuscle

Test your core strength in this quick but intense 5-minute plank challenge workout. Can you complete the entire workout without resting? We have 10 different moves that we perform for 30 seconds each with no rest in between. They say a 1-minute plank is the longest minute of your life so let me know how long this 5-minute challenge feels! If you need to modify by resting or doing a knee plank, that's ok. Just don't give up! You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Snowlab - Guessin Watch: https://youtu.be/OsLhJOjjJGM Stream: https://frequency.lnk.to/GuessinCC Track: KOTOKID - Pieces Watch: https://youtu.be/B-u6svH8_gI Stream: https://frequency.lnk.to/piecesCC Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fit #fitness #workouts #workoutathome #noequipmentworkout #abs #abworkout #6packabworkout #selahmyers #plankchallenge #sexyabs #trainyourabs #abworkoutathome #abworkout5min

Get ready to feel the burn in this advanced dumbbell leg workout. This was definitely a challenge. We have 4 different trisets (3 exercises back to back followed by a rest) that we do twice each. The first time we do them on our right side and the second time we do them on our left leg. This is a different format than normal, but as long as you follow what I'm doing it won't be confusing. For those people that like to know what they are getting themselves into (like me) here is a basic overview of the design. The first move (of the triset) is a weighted one that we do for 50 seconds. Then we move into 30 seconds of a HIIT move that is similar to the weighted one. Finally, we hold the move at the bottom for 20 seconds and then we get a 20-second rest. Modifications: If you want to absolutely destroy your legs, hold onto the weight during the HIIT move and hold. However, I would only suggest this to very advanced people. If you want it to be easier, use a very light weight or nothing at all. You will still get amazing results. The weight just adds resistance and puts more stress on the muscle which will lead to more muscle growth. If you don't have dumbbells but want to challenge yourself hold onto a bag of flour, water bottles, or anything else that's heavy. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Rubayne - Endgame (feat. Aeria) Watch: https://youtu.be/c83Pw2woSSo Stream: https://Frequency.lnk.to/endgameCC Track: CAJOR & Mara Necia - I Will Be Here Watch: https://youtu.be/jZ7w7jWl3CI Stream: https://frequency.lnk.to/iwillbehereCC Track: Henri Werner - Bring Me Down (feat. Becca Krueger) Watch: https://youtu.be/nlNoEQRta0E Stream: https://frequency.lnk.to/bringmedownCC Track: Lama & Paniik - In My Mind Watch: https://youtu.be/ccNOchSkDWY Stream: https://frequency.lnk.to/inmymindCC Track: Fiko - Waiting For You [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/lQcxnqGsNbs Free Download / Stream: https://ncs.io/WaitingForYou Secrets by RYYZN https://soundcloud.com/ryyzn Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/-secrets Music promoted by Audio Library https://youtu.be/Q2-WKpaHsdM Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #workout #getfit #legworkout #selahmyers #buildyourlegs #dumbbelllegworkout #legworkoutwithweights #legworkoutwithdumbbells #athomelegworkout #lowerbodyworkout #advancedlegworkout #advancedlegworkoutathome