15Min Full Body Dumbbell Workout - Level 2
Next level progression from the Beginner level class. Feel free to regress or progress as it fits you.
Safety first and have fun!
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
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15 Min At Home Dumbbell Workout
Here’s a quick workout for you to get your heart pumping. 3 compound exercises that are easy to follow, great for beginners! Be safe, do what feels good and challenge yourself if you want to!
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do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
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Quick 12 Min Full Body Workout
Want to workout but you’re pressed for time?
Try this 3 exercise full body workout -
Choose your load - Choose your pace
Take it to “Failure”
Round 0 - Warm up with same 3 exercises BodyWeight only
Cool down & Stretch
Remember SAFETY FIRST!
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
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I Stretched a Minion!
Not everyday I can say I stretched a minion, but this day I did! I performed Deep Stretch on a Minion!
Ms Rita came to her stretching session wearing her minion costume - what a good sport she was wearing it the whole 30 minutes!
Note: video is edited to show some of the stretches and is 3x fast forwarded
Karen appears in the intro ☺️
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QFLOW - Chair & Mat Work
Flexibility, mobility and stability standing, seating and down on the mat.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
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QFLOW in 2 Parts
Here’s two major segments of my QFlow class
Follow this two segments with relaxation and breathing in your chair to finish.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
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QFLOW with Chair
Flexibility, mobility and stability to improve functional range of motion and healthier joints. This class is good to take before your heavy lifts or as recovery after your workouts or for general everyday health.
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do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
REMEMBER SAFETY FIRST!!!
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Livestrong at the Y 2019
What is Livestrong? Livestrong is a 12 week program that helps cancer survivors regain strength and stamina through a coach based strength training, cardio and flexibility program.
There’s also group time for sharing, listening and social interaction. Survivors bond with each other, have fun and create new friendships.
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Stability Ball for Glutes & Low Back
How to do a Stability Ball Prone Hip Extension exercise; done, of course on a stability ball, works your glutes and low back. To perform this safely, be sure to keep your abs braced, lift one leg at a time, movement should be slow and controlled to avoid straining your low back. Perform 2-3 sets of 8-12 reps. When you’re ready to progress, walk your hands out in front a little bit more for a challenge.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
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Simple Move for Neck/Shoulders/Spine
Loosen up tight muscles or knots around the neck and shoulders from poor posture, forward head from texting or desk jobs.
Target muscles are the trapezius, rhomboids and levator scapulae.
Do 30 secs of slow and controlled slides up and down the wall, repeat 2-3 times.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
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QFLOW CHAIR #27
Chair version - Flexibility, mobility and stability to improve functional range of motion and healthier joints.
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IKO IKO (My Bestie) Dance Choreo
Music: IKO IKO (My Bestie) by Justin Wellington (feat. Small Jam)
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
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MONDAY NIGHT DANCE 3
30 minutes of (almost) NON-STOP cardio/dance and fitness moves choreographed to wholesome or gospel music! Be more fitness or be more dance, just add your own flavor & spice!
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QSTRONG Dumbbell Workout - All Levels #002
QSTRONG is a progressive functional strength training program to get you strong and keep you strong. Choose you own weights and go at your own pace. Modify as needed. Safety first!
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QSTRONG Dumbbell Workout - All Levels #001
30Sec Segment Format
QSTRONG is a progressive functional strength training program to get you strong and keep you strong. Choose you own weights and go at your own pace. Modify as needed. Safety first!
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Full Body Mat Stretch
Here’s a QFLOW segment of my class - mat stretch work.
Feel free to repeat up to for times.
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
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“ATREVETE” Dance Fitness w/ KAT
“ATREVETE” Dance Fitness w/ KAT
Choreo: KAT
Music: ATREVETE by Grupo BIP
Single 2015
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
68
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“JOY” Dance Fitness w/ KAT
“JOY” Dance Fitness w/ KAT
Choreo: KAT
Music: JOY by for King & Country
Album: Burn the Ships, 2018
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
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7.5 Min Quick Stretch Break
QFLOW Stretch & Mobility 7.5 minutes of mat flexibility and mobility work
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QFLOW - Made in Africa, 8Min Mobility
Here’s a “good morning” beginner standing mobility sequence I did while I was in Lusaka, Zambia
Enjoy!
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Wonderful Praise & Worship from Zambian Children
Wonderful Praise & Worship from Zambian Children At the Amazing Grace Worship Center in Lusaka, Zambia
Video credit to the Africa Team
#valleyvegasmissiontrip2023
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Living Hope School in Zambia Part 3 of 3
FRIDAY, JUNE 9, 2023
On our mission trip to Zambia we visited Living Hope Christian CommunitySchool to deliver a few hundred back packs and school supplies. Zambian people are amazingly so kind and hospitable. The children performed for us with singing and dancing and Bible verses.
#valleyvegaschurch
#atmospherechurch
48
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Living Hope School in Zambia Part 2 of 3
Living Hope School in Zambia Part 1 of 3
FRIDAY, JUNE 9, 2023
On our mission trip to Zambia we visited Living Hope Christian CommunitySchool to deliver a few hundred back packs and school supplies. Zambian people are amazingly so kind and hospitable. The children performed for us with singing and dancing and Bible verses.
zambia2023, valleyvegasafrica2023, valley vegas, valleyvegaszambiamissiontrip2023, living hope Christian kids
63
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Living Hope School in Zambia Part 1 of 3
FRIDAY, JUNE 9, 2023
On our mission trip to Zambia we visited Living Hope Christian CommunitySchool to deliver a few hundred back packs and school supplies. Zambian people are amazingly so kind and hospitable. The children performed for us with singing and dancing and Bible verses.
#valleyvegaschurch
#atmospherechurch
60
views