TheFitnessFilipina

Comment below with how well you did with this workout!!! 😍 👉 After you workout a great way to get your protein is with a great powder. I use Dymatize ISO100 as it's refined and very pure, so I don't get bloated! Bodybuilding.com has tons of supplements including ISO100, check it out here ► https://geni.us/Zjyf 👈 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_filipina

Comment below with how well you did with this workout!!! 😍 👉 After you workout a great way to get your protein is with a great powder. I use Dymatize ISO100 as it's refined and very pure, so I don't get bloated! Bodybuilding.com has tons of supplements including ISO100, check it out here ► https://geni.us/Zjyf 👈 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_filipina ❤️꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤️ (0:00 - 0:39) Intro Today we're going to be doing an awesome upper body workout using resistance bands. Bands are great as they provide constant tension through the range of motion. (0:39 - 5:15) Warm Up We'll be doing 8 rounds of body weight warm up movements. Watch the on screen demos as the sets go on for what comes next. Each movement will be completed for 30 seconds with a short break between. (5:15 - 20:13) Rounds 1 - 3 We'll be doing 3 rounds of exercises using an exercise band. The exercises will be completed for 30 seconds of work, with 15 seconds break between sets. There's a 60 second break between each round. The exercises of the day will be: • Half Kneeling Bicep Curl • Triceps Extension • Half Kneeling Front Raise Each exercises will be completed for each arm, so there's 6 sets in each round. (20:13 - 20:39) Finished! Great job everyone! Please comment with your requests for more videos :) - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃 - - - - - - - - - - - - - - - - - - - - This video is great if you're searching for follow along workout, follow along exercises, exercises playlist, exercise video, exercise at home, home based workout, home exercise, working out at home, exercise band workout, fitness for women, fitness program

Comment below with how well this recipe worked out for you!!! 😍 👉 For this recipe I used Dymatize ISO 100. It's a great protein powder that doesn't cause bloating and it's super clean. Bodybuilding.com has tons of supplements including ISO100, check it out here ► https://geni.us/Zjyf 👈 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_filipina (0:00) Welcome Today we're making some really great donuts with protein powder! They're super delicious for the whole family. You can follow along with the recipe in each step. (0:28) Ingredient List Tools: • Donut Pans • Piping Bag Dry Ingredients: • 2 1/2 cup All Purpose Flour • 1 tspn Salt • 2 tspn Baking Powder • 1 scoop Protein Powder Wet Ingredients: • 1 cup Almond Milk • 1/2 cup Maple Syrup • 1/4 cup Coconut Oil • 1 cup Blueberries (Optional For Syrup) • 2 tbsp Almond Milk • 1 1/2 - 2 cups Powdered Sugar (1:04) Mix Dry Ingredients The first step is to mix the dry ingredients together in a bowl. Make sure you incorporate them very well (1:38) Mix Wet Ingredients Now it's time to mix the wet ingredients together and stir them up. Add the wet to the dry ingredients and really incorporate them together. (2:18) Add Blueberries Add the cup of blueberries to the mix and stir them in evenly. (2:47) Preheat/Piping Bag Now will be a good time to pre-heat your oven to 350 degrees. We'll also be pouring the mixture into our piping bag. Use a cup to hold your piping bag for ease. (3:05) Pour Donuts Pour the mixture into your donut trays. Try to get them evenly poured, then wet your finger and run it over the mixture to evenly distribute the donut. This will be important so that they rise evenly in the oven. (3:41) Donuts In The Oven Place the trays in the oven for 12 - 15 minutes. You can poke the donuts with a toothpick to determine if they're ready to take out. Let them sit and cool when they're removed. (4:20) Optional Syrup | More Sugar You can choose to add a light drizzle of sauce to the donuts, but they taste great even without. The sauce is almond milk and powdered sugar. Mix them together in a bowl and use a spoon to lightly coat the donuts. (5:04) Enjoy I hope you like these donuts! Please leave a comment with your thoughts or requests :)

Comment below with how well you did with this workout!!! 😍 My Favorite Post Workout Protein | 𝗗𝗬𝗠𝗔𝗧𝗜𝗭𝗘 𝗜𝗦𝗢𝟭𝟬𝟬 ► https://geni.us/pjwfl0j 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_filipina ❤️꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤️ This is a really great full body exercise guys! It's a dynamic program with movements which will require balance, stability and coordination with the dumbbells. (0:00) Intro Let's start by introducing the warm up. Make sure you're in a space where you can move around with the dumbbells in hand. I'm using 10 pound weights for this, but you feel free to use weights that you'll find appropriate for the rounds of timed work. (0:30) Warm Up We'll do a warm up, which is 8 movements that will be completed for 30 seconds each. We'll take a short rest between each one. This will get our body ready for the workout and help prevent injury. (5:28) Demo I'll demonstrate each exercise so you'll know what we're doing. The demo can be considered a low intensity, but more specific, extension of the warm up. It's an opportunity to follow along with each exercise and make sure your body feels great doing it. If you need to modify a movement, feel free to practice it during the warm up phase. (8:28) Rounds 1 - 4 The workout will consist of 4 rounds, each of which has 4 separate exercises. The exercises will be completed for 40 seconds of work, with a 10 second break. The four exercises are: ► Squat Clean to Squat Press ► Curtsy Lunge to Squat Press Combo ► Lateral Lunge Row ► Plank Front Raise & Lateral Raise (Right) ► Plank Front Raise & Lateral Raise (Left) The Plank is completed on either side for one set of time each. (28:03) Finish Great work everyone! - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃 - - - - - - - - - - - - - - - - - - - -

Comment below with how well you did with this workout!!! 😍 👉 After you workout a great way to get your protein is with a great powder. I use Dymatize ISO100 as it's refined and very pure, so I don't get bloated! Bodybuilding.com has tons of supplements including ISO100, check it out here ► https://geni.us/Zjyf 👈 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_filipina ❤️꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤️ (0:00) Intro Thanks for joining on today's warm up everyone! This video is a quick warm up routine that you can try out before you start a longer workout. Warm Up's are super important to do, especially before any resistance training. If you'd like some ideas for workouts check out my Playlist: https://youtube.com/playlist?list=PL4e_veKCE4LKO4MInwSKuQmdNzz7J4qvM (0:41) Warm Up This warm up will involve the following exercises: ► Arm Circles ► Inch Worm (use yoga mat if you'd like) ► Cross Body Toe Touch ► Lateral Step Arm Swing ► Butt Kicks + Arm Cross ► Squat + Arm Circles ► Frog Squat ► Kick Toe Touch ► Deep Side Lunge ► Neck Swing (6:04) Finish! Great work everyone! - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃

Comment below with how well you did with this workout!!! 😍 👉 After you workout a great way to get your protein is with a great powder. I use Dymatize ISO100 as it's refined and very pure, so I don't get bloated! Bodybuilding.com has tons of supplements including ISO100, check it out here ► https://geni.us/Zjyf 👈 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_filipina ❤️꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤️ (0:00)​​​​​​​​ Intro Today we have an awesome workout you can do with a kettlebell. I'll be using a 20lb kettlebell, but feel free to go heavier or lighter as you see fit. (0:51) Warm Up For the warm up we'll be going over some mobility exercises to make sure our range of motion is great before we begin. We'll also get our heart rate going so we get the most out of the workout. Feel free to complete the Warm Up phase as many times as you'd like. (5:24) Demo I'll demonstrate each exercise we'll be doing for the rounds. ► Kettlebell Squat ► Romanian Deadlift To Goblet Squat ► Curtsy Squat ► Figure 8 To Squat (8:58) Rounds 1 - 3 We'll be doing 3 rounds of repetition based sets. Follow along with the reps as I do them, and we'll take a 60 seconds rest between each round. (20:55) Complete! Great work! This was a burner of a workout and I'm so happy you joined me for it. Be sure to cool down, stretch, drink lots of water and get some protein! - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃

Comment below with how well you did with this workout!!! 😍 👉 After you workout a great way to get your protein is with a great powder. I use Dymatize ISO100 as it's refined and very pure, so I don't get bloated! Bodybuilding.com has tons of supplements including ISO100, check it out here ► https://geni.us/Zjyf 👈 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_filipina ❤️꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤️ Today we're going to be doing an awesome, full length follow along workout program. You will only need your body weight for this one, and a little space. We'll start off with a warm up to get the blood flowing and prevent injuries. The warm up will be: Running on the Spot, Jumping Jacks, Side to Side Lunges, Reach Up - Bend Over. I'll then demo each of the exercises. If you're familiar with each one, you can skip ahead. It's still a good idea though to follow through just to lightly warm up each movement before beginning our rounds. There are 4 rounds, which have 4 exercises each. The exercises will be completed for 35 seconds of work, then 15 seconds break. There's a 1 minute break between each round. Follow the onscreen timer and beeps to keep up. The four exercises are: ► High Plank Leg Raises ► Squat To Knee Touch ► Reverse Plank Hip Thrusts ► Narrow To Wide Squats - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Intro 0:33 Warm Up 9:12 Rounds 1 - 4 24:52 Complete - - - - - - - - - - - - - - - - - - - -

Comment below with how well you did with this workout!!! 😍 👉 After you workout a great way to get your protein is with a great powder. I use Dymatize ISO100 as it's refined and very pure, so I don't get bloated! Bodybuilding.com has tons of supplements including ISO100, check it out here ► https://geni.us/Zjyf 👈 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_filipina ❤️꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤️ Looking for some fantastic exercises that will focus on your legs + involve lateral movements? Try these four dynamic movements that are not only great for training, but also pretty fun. These exercises require only your body weight and some adequate space. I love working out barefoot in the sand, as it's great to train for added stability using my toes. You can do these exercises on any surface though. The four exercises we'll be doing are: ► Lateral Shuffle To Squeeze Start in a squat position with feet shoulder width apart. Bend the knees slightly to come to a semi loaded squat position, while maintaining a neutral spine. We'll be kicking out on leg to outside shoulder width, then when it's planted bring the next leg over. I'm going for 5 paces to each side, before digging in a deep squeeze on the last repetition. You can pace this exercise as quickly or slowly as you'd like. I'm taking it fairly slow for this video, but you can really add momentum by keeping each foot on the ground for as little time as possible - maintaining upper body posture of course. ► Squat To Side Kick Start this one in a standing position with feet shoulder width apart. We'll be doing a standard body weight squat, but while returning to the top one of our feet will begin leaving the ground. I like to begin leaning my upper body to the side opposite the moving foot, while bringing my knee close to my chest. Once at the top I'll kick my moving foot out to the side while maintaining balance and stability with my grounded foot. This exercise greatly benefits from being barefoot as using each part of the foot independently provides great training. You can add a broom stick to the front of your body for stability if you find maintaining your balance during this movement to be too difficult. ► Rotating Squat We'll be travelling again for this one so find some space to move around. Start in a squat position, standing with feet should width apart. Squat down, and upon returning to standing you're going to want to pivot on one of your feet. Rotate your body on the frontal plane(forward) so your head is turning with your moving leg. Add some spice to this one by trying the rotation around your coronal plane(reverse), with your moving leg pivoting behind your body. ► Running On The Spot To Squat This one is as easy as it's called. Start by running on the spot, with knees touching waist height. You can structure the time/reps of running however you'd like, but after a set interval you'll hop your feet to just outside shoulder width apart. Complete a squat with your feet wide. Depending on the comfort and final position of your feet, it could be a sumo squat entirely. Hop back up to some running on the spot for some more interval reps. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Intro 0:29 Lateral Shuffle To Squeeze 1:45 Squat To Side Kick 3:31 Rotating Squat 4:31 Running On The Spot To Squat 5:10 Finished! - - - - - - - - - - - - - - - - - - - -

Comment below with how well you did with this workout!!! 😍 👉 After you workout a great way to get your protein is with a great powder. I use Dymatize ISO100 as it's refined and very pure, so I don't get bloated! Bodybuilding.com has tons of supplements including ISO100, check it out here ► https://geni.us/Zjyf 👈 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_filipina ❤️꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤️ Every workout needs to have an adequate warm up before starting! This video is a 10 minute follow along warm up which will help you before starting on any other workout. Be sure to check out my previous videos with exercise ideas focusing on various parts of the body. Try this video out before you begin. Remember to check out https://www.fitnessfilipina.com to find the videos and workout programs that you can follow at home. For this warm up, we'll begin with about 4 minutes of movements focused on getting our heart rate up. Then we'll move to a couple minutes of active stretching to loosen up our muscles and ensure we're ready to train under resistance. Finally, another 4 minutes of getting the blood flowing - and you'll be ready to begin. Please remember to leave a comment with your requests and let me know how awesome you're doing with your fitness journey! - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃

Comment below with how well you did with this workout!!! 😍 👉 After you workout a great way to get your protein is with a great powder. I use Dymatize ISO100 as it's refined and very pure, so I don't get bloated! Bodybuilding.com has tons of supplements including ISO100, check it out here ► https://geni.us/Zjyf 👈 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_f... ❤️꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤️ I love training my legs, but sometimes it can be tough to get powerful exercises by using only body weight. Today, let's go over 3 leg focused exercises which can generate lots of power and lots of strength! We're only going to need our body weight and some open space. As we will be jumping in one, it's a good idea to make sure you're on a friendly surface. Be sure to start your workout with at least a 10 minute warm up. I'll post an full workout program built around these 3 exercises on my website at https://www.fitnessfilipina.com. The three exercises we'll be doing are: 1 | LUNGE JUMP (0:24) Let's start with the most dynamic of today's exercises - the Lunge Jump. Start in a split stance with one foot in front of the other. You should keep your rearward foot on the balls and toes, as you'll be pivoting off this foot. Most of your weight should be on the front, bent leg. Each repetition will involve jumping upwards with the forward leg. You can change the difficulty of each repetition by bring your foot higher off the floor. You can also try holding the upward position which will really train your planted calf. If you're just starting with fitness, you can try skipping the jump and just complete a split lunge, then work on the jump height by just gaining a few inches at a time. 2 | SQUAT WITH KNEE CROSS (2:21) This exercise is still very compound, as it uses multiple joints and large muscles. It's not as dynamic so my preference is to do it after the jumps :) Start in a squat position, with your feet slightly outside shoulder width apart. We'll be completing a standard squat by bending our knees, and our hips. Remember to keep a neutral spine and try not to sway forward with your shoulders. When you return to standing, favor to one side and follow through with your knee across your body. This will train your balance and stability greatly. It will also give you plantar strength and awareness (the bottom of your foot), which will help with your weight training. 3 | MOUNTAIN CLIMBERS (3:31) Finally, let's finish with a burner of an exercise. The mountain climber is really a full body movement, which is very easy to make more or less difficult. Start in a plank position, with palms and toes on the floor. Remember to keep your core sturdy, no allowing the hips to lower or raise, and maintain neutral neck/spine position. With alternating legs, jump one foot forward to about your hip distance. Jump that foot back, and quickly alternate to the other. Mountain climbers can be completed for either repetitions or time. To make this exercise very easy, try simply stepping each foot forward in a controlled manner. You can start increasing the tempo as you gain your endurance and strength. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃

Comment below with how well you did with this workout!!! 😍 👉 After you workout a great way to get your protein is with a great powder. I use Dymatize ISO100 as it's refined and very pure, so I don't get bloated! Bodybuilding.com has tons of supplements including ISO100, check it out here ► https://geni.us/Zjyf 👈 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_filipina ❤️꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤️ Let's spend some time today focusing on our abdominal area and core strength. For this workout you'll only need a mat or soft surface to workout on. The exercises are bodyweight other than that! For the purpose of these exercises, we'll be focusing on 3 primary areas of our core - Upper, Lower and Obliques. I find that for workouts, breaking the exercises down to these areas is the most effective. We're going to do 3 various exercises, during which I'll be demonstrating and talking through each one. Be sure to check out https://www.fitnessfilipina.com for a workout program built around these 3 primary exercises. Our exercises today are: ► Spiderman Plank (0:43) This exercise has the most muscles working at once, so we'll do it first. Start in a low/high plank position. Holding the plank is workout enough for the abs if done for long enough. We're going to add a spiderman to the plank by bending our knee and driving it along our side until it reaches above our hips. Be sure to keep great posture for this one. No arching your back up or down. Your core should be tight and engaged throughout the entire movement. ► Crunch (3:02) The second exercise is a Crunch, which will focus on our upper abdominal area primarily. Lay with your back on the mat, knees bent and feet on mat. You can cross your arms across your body or hold them down to the side. We'll be crunching up with a focus on our upper abdominal, which you should feel exerting effort more so than the lower area. I like to think of pointing my chin into the sky for this one, it helps maintain that focus on the upper abdominals while not straining the neck or upper back. ► Leg Lift (4:36) Start with this one by laying on your back once again. Our focus is on the lower abdominals, and we'll be using the weight of our legs to train them. You can lay your hands down to your side, which is what I recommend. Or for an easier variation try putting your hands under your buttocks to lift your legs slightly. This will give you a slight advantage to keep your legs off the floor. Raise your legs straight up in the air by bending inwards at the hip. Lower back down under control but don't let those feet touch the floor. I also show a variation called the Flutter Kick, which is in essence the same movement without the raise. Hold both feet about 6 inches off the floor, and flutter your feet up and down in an alternating motion. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃

Comment below with how well you did with this workout!!! 😍 👉 After you workout a great way to get your protein is with a great powder. I use Dymatize ISO100 as it's refined and very pure, so I don't get bloated! Bodybuilding.com has tons of supplements including ISO100, check it out here ► https://geni.us/Zjyf 👈 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_filipina ☼ Find a workout of the day built around these exercises at https://www.fitnessfilipina.com ❤️꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤️ Looking for some great upper body exercises to workout with? These 3 dumbbell exercises are great! All three of the exercises in this video are low impact, so they're home and apartment friendly. You don't need a heavy set of weights either, I'm using 10 pound dumbbells and they're perfect. You can use any weights you feel comfortable with, from 2-15 pounds or higher depending on your strength. We're going to be focusing on our shoulders and arms for these exercises, so grab your dumbbells and follow along with me after the intro (0:00) :) 1 | Arnold Press (0:37) This shoulder focused exercise is really broad in how many muscles you'll be targeting. Each of your primary shoulder muscles will be trained, with all the smaller stabilizers as well throughout the duration of the press. Start in a standing position with feet shoulder width apart. You may also find if comfortable to place on foot to the rear so you can press upwards at an angle, rather than straight above your head. Bring the dumbbells to your chest with palms facing your body. Begin by pressing the dumbbells upwards overhead, while rotating your hands to the front. You'll also start feeling this in your triceps, so for the next exercise we'll give them a break. 2 | Biceps Curl (2:40) Start in a standing position with feet shoulder width apart. Holding each of the dumbbells down towards your side, curl them up to your chest height with both hands. Depending on the weight, you can do each hand individually as well. Either way, try to make sure you keep your elbows from swinging forward so you really feel it in your biceps! 3 | Overhead Triceps Press (4:06) Let's go back to our Triceps and train those for our last exercise. Start in a standing position with feet staggered. I suggest the staggered stance as the weight is behind your head, so the stance will assist with upper body posture to ensure you aren't compressing down. You'll want to grip one of your dumbbells with an open hand grip using both hands as you bring it above your head. I prefer to keep my hands open & palms up so that as I press the dumbbell, it is easier on my wrists. This also allows me to get a full extension - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃 - - - - - - - - - - - - - - - - - - - -

Comment below with how well you did with this workout!!! 😍 👉 After you workout a great way to get your protein is with a great powder. I use Dymatize ISO100 as it's refined and very pure, so I don't get bloated! Bodybuilding.com has tons of supplements including ISO100, check it out here ► https://geni.us/Zjyf 👈 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_filipina ❤꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤ Today we're going to cover some variations of an amazing full body exercise: BURPEES! I love doing standard Burpees as a part of many of my workouts, as they're super difficult and exhausting. I really feel like I've accomplished a hard workout whenever I have them in the workout. There's an almost unlimited amount of ways to alter a burpee to add or reduce difficulty. You can change the tempo, for example, taking a break in the lower position or standing at the top. You can also add components like jumps, rolls, stretches or anything else. In this video I'll show you guy 3 styles of Burpee that I came up with that you can put into your workout. Try these at home whenever you get a chance to take a break for some fitness training :) ► Beginner Burpee For the entry level burpee, we're going to break the movement down into two parts and really simplify it. The first part is to simple go down into a high plank with your palms and toes on the floor. We'll step our feet forward one at a time, in order to stand up. Once we stand up with both feet, simply stretch your hands up in the air. Then we'll head back down to a high plank in a smooth and controlled movement. This style of burpee is great for anyone who can't quite get a full burpee completed. You can also use this variation as a warm up/stretch before getting into a bigger workout! ► Intermediate Burpee For this level of Burpee, it'll be similar in difficulty to a standard Burpee but I'm adding a bit of a variation. At the lower part of the Burpee, while in a pushup position/high plank, I'm going to add an alternating arm/leg reach. To do this, reach your right arm out to your front while raising your left leg up in the air. This will train your balance and stability while maintaining the structure of the position. Alternate to your other leg/arm and then complete the remainder of the Burpee. For the intermediate level, I'm completing the full jump at the upper part. You don't have to, as you can add the arm/leg reach to the beginner level and transition the difficulty into a full Burpee as you get better! ► Advanced Burpee If you're looking for a super hard version of the Burpee, try this one out! We'll do a full burpee with jumping but I'm going to add a Tuck Jump. The Tuck Jump is completed by jumping up, but instead of just reaching up, I'm also bringing my knees towards my chest. This really trains your fast twitch muscle fibres (the big ones!) and takes far more energy to complete. You'll find you're going to get way more exhausted by simply adding the Tuck Jump than you would with a regular burpee. That's good though, as you're increasing your metabolic capacity and stamina. Be sure to de-load the jump safely as well. This is where your feet are landing back on the floor. It's important to land on the balls of your feet rather than your heels. Think of your feet like a springboard that's slowly allowing your feet to return to neutral. As always, this is another way to maintain proper posture and improve your everyday activities. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 0:42 Beginner 2:19 Intermediate 4:17 Advanced - - - - - - - - - - - - - - - - - - - -

Comment below with how well you did with this workout!!! 😍 ❤꧁ღ⊱♥ 𝒢𝑒𝓉 𝒴𝑜𝓊𝓇 𝒮𝒰𝒫𝒫𝐿𝐸𝑀𝐸𝒩𝒯𝒮 𝐻𝑒𝓇𝑒 ♥⊱ღ꧂❤ ► https://geni.us/Zjyf ☼ 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_f... ❤꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤ Let's do some great exercises that workout our legs. Sometimes it's hard to remember that we can move laterally when we're working out legs, but it's so important as it unlocks a whole bunch of great exercises. The exercises that we'll do in this video are easy to do at home or in a small space. You can do them with just your body weight, or add a resistance band for some added difficulty. You can try these exercises for an entire workout. Try for 12 repetitions of each exercise for rounds. Try as many rounds as you can but I'd go for at least 5. Consider mixing it up a bit, like splitting the first two exercises and last two by doing the groups together. You can also try these exercises for time. For example, work each one for 20 seconds with a 20 second break between each exercise. Take a 1 minute break between each round. The four exercises are: ► Fire Hydrant The rather humorous name for this one means what it says! Go on your hands and knees in a semi plank position. Use a yoga mat on your knees if you're on a hard surface. We'll be keeping our knee bent and raising one leg at a time outwards from our center. In addition to core and stability work, this exercise will train our Glutes and smaller lateral leg muscles which will help build strength and power for the bigger lifts! ► Lateral Walk Stand in an upright position, and drop down slightly to add tension to the legs. Not all the way down, just a slight bend - but be sure to keep that spine upright and neutral. We'll be walking laterally by stepping out to the side. Try a few steps to each direction before returning back. If you're finding this one easy, try adding an exercise band at your knees for increased difficulty. ► In And Outs Start in a standing position with feet outside shoulder width apart. Squat down and then one the way back up hop your feet to inside shoulder width. Squat down again with closer feet and launch back out to a wide stance. Remember to maintain a neutral spine. I like to hold my hands in front of me so I can reference them for stability and take note if I'm swaying forward at all. ► Standing Leg Lift This one requires stability and balance, so if you're having a hard time try using a chair or wall for help. Start in a standing position with feet at shoulder width apart. We'll simply be raising one leg out laterally to each side. You'll really feel this one in your hips and butt, it's great for mobility training and will assist with overall fitness for injury prevention. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Intro 0:28 Fire Hydrant 1:43 Lateral Walk 3:10 In And Outs 4:06 Standing Leg Lift - - - - - - - - - - - - - - - - - - - -

Comment below with how well you did with this workout!!! 😍 ❤꧁ღ⊱♥ 𝒢𝑒𝓉 𝒴𝑜𝓊𝓇 𝒮𝒰𝒫𝒫𝐿𝐸𝑀𝐸𝒩𝒯𝒮 𝐻𝑒𝓇𝑒 ♥⊱ღ꧂❤ ► https://geni.us/Zjyf ☼ 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_f... ❤꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤ Welcome to another amazing workout, that you can do at home with minimal equipment! All you'll need is a skipping rope and a yoga mat/soft surface. Having a timer on your phone will also help with some of the rounds! Start with a warm up of about 10 minutes. If you're looking for a great warm up routine, check out some of my follow along videos which have Jumping Jacks, Running On The Spot & High Knees. Be sure to get your blood flowing and muscles nice and loose for the actual workout! Our workout will involve 6 primary exercises, which will be completed for a duration of 30 seconds WORK / 10 seconds REST. Watch the video for demonstration and pointers for each exercise, then set up your timer to begin your workout. For this workout, I completed 3 rounds, but you can complete more or less as you see fit. Each round will consist of the follow exercises: ► Skipping (30 seconds) ► Rest (10 Seconds) ► Plank + In & Out Shoulder Tap (30 seconds) ► Rest (10 Seconds) ► Skipping (30 seconds) ► Rest (10 Seconds) ► Plank Hold (30 seconds) ► Rest (10 Seconds) ► Skipping (30 seconds) ► Rest (10 Seconds) ► Plank Knee Touch (30 seconds) ROUND COMPLETE This entire workout is great for your core strength and conditioning. Try mixing up your foot movements as you skip. If you don't have a rope, you can do 'air skipping' to simulate a rope, or substitute the Skipping with an alternative. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃

Comment below with how well you did with this workout!!! 😍 ❤️꧁ღ⊱♥️ 𝒢𝑒𝓉 𝒴𝑜𝓊𝓇 𝒮𝒰𝒫𝒫𝐿𝐸𝑀𝐸𝒩𝒯𝒮 𝐻𝑒𝓇𝑒 ♥️⊱ღ꧂❤️ ► https://geni.us/Zjyf ☼ 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_f... ❤️꧁ღ⊱♥️ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥️⊱ღ꧂❤️ Today we'll be doing one exercise that really targets the entire body, and you only need a band to do it! As there's no impact, it's very apartment friendly. We're doing a Curtsy Lunge With Band Pulldown. The first part of the movement is a Curtsy Lunge, which you'll start off in a standing position with feet shoulder width apart. Step one foot to the rear, but instead of going straight back, cross it behind your other planted leg. You will feel the tension in your planted leg as your foot touches the floor. Return to standing for completion of one repetition. The next part of the movement involves your exercise band. Hold the band in your hands above your head, and one hand at the time you'll pull the band down towards your head. You will feel this in your lats, but also lots of work is being applied to your locked shoulder. Next we'll put it all together for one flow. Hold that band above your head while you complete your Curtsy Lunges. Pull the band to each side of your head, then return to standing. You can do this exercise for an entire workout by using various tensions of bands. Start off with a heavier band for repetitions, then move into intervals with a lighter band. You can also incorporate this exercise into any other workout for a great burn! - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃 - - - - - - - - - - - - - - - - - - - - Vena Cava - TOHKA (feat. Raya) [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS

Comment below with how well you did with this workout!!! 😍 ❤꧁ღ⊱♥ 𝒢𝑒𝓉 𝒴𝑜𝓊𝓇 𝒮𝒰𝒫𝒫𝐿𝐸𝑀𝐸𝒩𝒯𝒮 𝐻𝑒𝓇𝑒 ♥⊱ღ꧂❤ ► https://geni.us/Zjyf ☼ 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_f... ❤꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤ Today we're going to do a really great full body workout, all you'll need is two dumbbells. I'm going to be using 10lb dumbbells, as they're a fair weight for what we'll be doing. Feel free to lower the weight to 5lb or less as the exercises will be for time. We'll start off with our Warm Up to get our blood flowing and muscles ready for the weights. There'll be several rounds of Running On The Spot and Star Jumps. If the Star Jump are a little too difficult, try simple Jumping Jacks instead. Following the Warm Up, I'll demonstrate each of the 4 exercises that we'll be doing. We'll do each exercise for 40 seconds of work, with a 15 second break between. There's 4 rounds of all 4, so make sure you have some water nearby for the breaks! The 4 exercises are: ► Side to Side Lunge With Dumbbell Curl This one is great for our legs and core stability. Start in a wide stance with feet facing slightly outwards. Grab the dumbbell between your legs with both hands. I prefer to hold the dumbbell facing vertically. Lunge out to either side, lowering the dumbbell between your legs. As you return through the centered position, complete a curl with the dumbbell. Try as best you can to prevent your elbows from swinging upwards, but as this is a dynamic movement there is some sway to be expected. ► Half Burpee With Tap Place the dumbbell in front of you, just at the end of arms reach. We'll start in a plank position, and then complete a pushup. Hop both feet forward, then tap the dumbbell with both hands individually. Reverse all the movements, and complete for the duration of the timer. If the pushups are too difficult, you can skip them and just hold a plank for that short period. Either way, keep it moving! ► Curtsy To Curl Start in a standing position, with dumbbells in each hand. We'll complete the Curtsy first, by lowering one leg to the rear, but also out beyond our center line. Your leg will now be crossed to the rear. As you settle both feet, complete a curl with both hands. This exercise is great to workout our transverse stability, as it's a non-conventional movement and off balance. ► Squat To Knee/Elbow For the last one, let's put the dumbbells away and use our body weight. Start in a standing position with feet shoulder width apart. Do a body weight squat while maintaining that neutral spine. When you raise back up, follow through with your knee to touch your elbow. You can also stop at the top and complete the knee/elbow touch, which will allow some ease in the movement as you're not following through with only one foot planted. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 5:51 Demo 7:42 Rounds 1- 4 24:28 Complete! - - - - - - - - - - - - - - - - - - - - Track: the Voyager - A Mid Summer's Eve [EDM Sauce Copyright Free Records] Music provided by EDM Sauce Copyright Free Records. Watch: https://youtu.be/8OFDxu2jQjs Free Download: https://hypeddit.com/track/93z0vo Website: https://www.edmsauce.com Track: Gianka - Move It [EDM Sauce Copyright Free Records] Music provided by EDM Sauce Copyright Free Records. Watch: https://youtu.be/HBfkmWA_f0o Free Download: Website: https://www.edmsauce.com Blazars - Northern Lights [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/northlights David Bulla - Unexpected [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/unexpected Track: Kisma - Fly Again [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/tdDMgDZ4neo Free Download / Stream: http://ncs.io/FlyAgain Ship Wrek & Zookeepers - Ark [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/ark

Comment below with how well you did with this workout!!! 😍 ❤꧁ღ⊱♥ 𝒢𝑒𝓉 𝒴𝑜𝓊𝓇 𝒮𝒰𝒫𝒫𝐿𝐸𝑀𝐸𝒩𝒯𝒮 𝐻𝑒𝓇𝑒 ♥⊱ღ꧂❤ ► https://geni.us/Zjyf ☼ 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_f... ❤꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤ This is a great lower body workout that you can complete at home. all you need is some space, your dumbbells and a band. you can usually grab dumbbells at any department store or even online. I'm not using very heavy weights for this, usually a set of 10 pound dumbbells is great for most exercises. ► WARM UP We'll start this lower body workout we're definitely going to start with a warm up. Let's do some Running on the Spot, which is simply jogging in place. You can start with your knees a little lower on the running motion, then over the course of the warm up try to get those knees a little higher. Next I'll just do some easy Body Weight Squats. Remember, this is where we'll ensure that our body and joints are in good order before we start doing any weights. It's important to focus on our form for this as well. Let's keep the theme of Squats for the next one, but add a little bit of difficulty and lateral movement. Squat down and hold the stance, and launch your foot out too each side. This will warm up our hips and mobility muscles. ►► EXERCISES ► SPLIT SQUAT WITH DUMBBELL + BAND Start in a staggered stance, with one foot to the front and one to the rear. Using the band, place one end around your forward foot, and place the other end of the band around the middle of the dumbbell. We'll be grabbing the dumbbell from either side to complete a Split Squat with stationary feet. This one is great as the weight gives constant tension, and the band adds increasing tension as you squat. You can try varying the tempo as well! Try lowering very slowly and returning to the top quickly, or complete the entire repetition very slowly with 5 seconds in each direction. Try for 12 repetitions on each leg. ► BANDED KICKBACKS Use a chair or a wall to give yourself a stable platform to work from. We'll be doing Banded Kickbacks. Place the exercise band around your legs, just above the knees. Lean forward to your stability device, and raise one foot to the rear with a bent knee. We'll be raising our knee to the rear with a bent foot to target our glutes. This is a great exercise as it involves resistance, but also balance and stability. We'll try to complete 12 repetitions on each leg, so make sure you're using the appropriate resistance ► DUMBBELL SWING We've completed Kettlebell Swings before, and this is essentially the same except we're using a dumbbell. Grab the dumbbell on one end with both hands. Take up a neutral standing position with feet at about shoulder width apart. We'll bend down slightly with a neutral spine, bringing the dumbbell between our legs. Then swing the dumbbell upwards to about shoulder height. Remember to maintain a neutral spine for this one, meaning you're not arching your back. Keep a very strong core as this will both prevent injuries and generate more power. Let's try for 12 more repetitions with this one. ► DUMBBELL DEADLIFT Depending on the weight of your dumbbells, you can do this with one or both of them. Take up a standing position with feet just inside shoulder width apart, and hold the dumbbell in front of you. We'll bend at the hip to allow the dumbbells to run downwards, maintaining them close to our body. Keep the back posture strong as your lower and raise the weights. This is a great exercise to target our glutes and lower posterior chain, let's do 12 reps of this one as well! - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 1:24 Exercises 5:14 Complete! - - - - - - - - - - - - - - - - - - - - Track: Heuse & Woolley - Don't Hold Me Down (Feat. TARYN) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/0c2ZIDoEnxY Free Download / Stream: http://ncs.io/DontHoldMeDown

Comment below with how well you did with this workout!!! 😍 ❤꧁ღ⊱♥ 𝒢𝑒𝓉 𝒴𝑜𝓊𝓇 𝒮𝒰𝒫𝒫𝐿𝐸𝑀𝐸𝒩𝒯𝒮 𝐻𝑒𝓇𝑒 ♥⊱ღ꧂❤ ► https://geni.us/Zjyf ☼ 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_f... ❤꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤ ► Burpee The burpee is a great full body exercise, which has dynamic and explosive elements. We start in a plank position, which can be held as a plank or lowered to a pushup. For this one I'm holding a plank. Hop your feet through to your hands and do a squat. Continue through with the momentum into a jump while extending your hands in the sky. Burpees are very taxing and I can only do a handful at a time, but it's still a great exercise to be able to do. If you can't do burpees yet, or you're warming up for them, let's go over some broken down components that you can train. Remember to only train within your ability, but I do always try to push for progressive overload. ►► Regressions ► High Plank Spiderman The first regression has us holding our toes and palms on the floor to get in that high plank. Remember to keep your butt down as well. Using alternating feet, step each one up towards your hands with a bent knee. This one is meant to be less dynamic and get your body used to moving your legs forward in a plank position. It's also great for loosening up your hips for more range of motion when we do the explosive burpees. ► Mountain Climber/Frog Hop Next we'll do a very similar exercise, but let's add a dynamic element. This time we'll try to hop back and forth between the alternating feet as quickly as we can. You can do this as a Mountain Climber, which is this movement with your knees coming in close to center. Or you can keep your knees wide similar to a Frog Hop. Each style will have different difficulty so try whichever you feel comfortable with. This style of exercise will get our muscles used to firing quickly, which is a big part of being able to properly complete a full Burpee. ► Pulse Lunges Now we'll do an exercise that will stretch out our frontal plane as we use our legs, similar to the jumping part of a burpee. Start with a lunge position, with your front knee bent, and your hands extended high above you in the air. We'll be doing pulses by extending our forward knee up and down. This will help work on mobility through the hips and shoulders which will help with the burpee a lot. ► Squat To Jump The last regression that will contributed to the burpee is a Squat to Jump. It's likely the more exhausting part of the Burpee, so doing these jumps will help train our muscles and energy systems to maintain the output. Simply start in a squat stance with feet shoulder width apart. Squat down and on the upward motion jump into the air with both feet. You can make this one easier by holding a broom stick in front of you for stability if you haven't got the agility yet. Whatever you decide to do just keep moving! - - - - - - -- - - - - - - - Now that we've covered some warm ups and regressions, let's go over some ways to make burpees more difficult or advanced. ►► Progressions ► Burpee To Squat Hold First, we'll do a Burpee with a Squat Hold. Although we're not jumping, this one is pretty difficult. Hop down and up as though you're doing a Burpee, but then hold the squat position for a short period of time. This will feel a lot different than jumping, and you may be able to do more - but it'll really start to burn! ► Burpee To Toe Taps The second progression is similar to the last, but we're adding some more complexity. Do the same Burpee to Squat Hold, but while you're holding the squat position we'll tap each foot out to the side. This will add work to our hip abductors and adductors, and introduce balance to our planted foot. Once again, you may be able to do more of these than jumping burpees, but you'll quickly start feeling the burn after a short period. ► Burpee To Tuck Jump The last variation is a Burpee to Tuck Jump. In our regular burpee, we're going from the floor to a squat, to a jump with hands in the air. For this one, we're going to do a Tuck Jump on the way up. This means we'll jump and bring our knees towards our chest. I like to tap my knees on each repetition so I know I'm getting the right height and not dogging it. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Burpee 4:00 Regressions 5:52 Progressions - - - - - - - - - - - - - - - - - - - - Kozah - Cali4nia [NCS Release] NCS: Music Without Limitations Our Spotify Playlist → http://spoti.fi/NCS Free Download / Stream: http://ncs.io/Cali4nia

Comment below with how well you did with this workout!!! 😍 ❤꧁ღ⊱♥ 𝒢𝑒𝓉 𝒴𝑜𝓊𝓇 𝒮𝒰𝒫𝒫𝐿𝐸𝑀𝐸𝒩𝒯𝒮 𝐻𝑒𝓇𝑒 ♥⊱ღ꧂❤ ► https://geni.us/Zjyf 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_f... ❤꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤ This is a really great workout you can complete at home or in the office. All you'll need is a dumbbell and a soft surface to workout on. I'm using a yoga mat :) ►► Warm Up ►Start off with running on the spot. Our warm up will be about 10 minutes so you can do bouts of one minute with water breaks in between. Do about 5 - 7 of these just to get the blood flowing. ►Next, we'll do some Cross Knee Touch. Hold your arms out with hands at your ears, and we'll be crossing our knee across our body. Take your opposite elbow and touch the knee with it. this one is great as it works out transverse core, and introduces some stability and balance with our planted foot. Do 20 reps on each side, for a few sets. the goal is to loosen up our muscles and get them ready for the dumbbell! ►The last part of the warm up will be Plank Walk Out. Start in the standing position, and we'll safely be bending forward to allow our hands to touch the floor. Walk your hands out forward to reach the Plank position, then we'll head right back in the reverse action. Once you reach standing stretch those arms up in the sky to give a nice extension to your frontal plane, then back down to the plank. Complete two sets of 20 of these ones if you can comfortably do it. You can change the tempo to be much slower, or drop on knee for an easier stand up if you need. ►► Workout ►Our first exercise in the workout will be a Prisoner Squat Drop Down with a dumbbell. Hold the dumbbell out in front of you, and have your yoga mat at your toes. We'll drop down one knee, then the other, onto the mat. Stand back up with the same order of your legs. Switch your legs between repetitions. Here's a variation which will add some difficulty. Instead of standing all the way up, try only standing to a lower squat position. This means not extending all the way up. Which ever you decide to do, try doing 3 sets of 12 repetitions using a dumbbell you're able to hold out for that duration. ► Next we'll do a Curtsy Squat To Overhead Press. Start in a standing position with the dumbbell in one hand, loaded at your shoulder. If the dumbbell is in your right hand, drop your right foot back behind your left to complete a Curtsy Squat. Once your right foot touches the floor, return to neutral while at the same time pressing through with the dumbbell to a press. Be sure to practice this without the dumbbell for a couple sets just to get the flow established. Once you have it, try 3 sets of 12 repetitions on each side. That's a total of 24 reps per set! ► Our third exercises will be a Squat To Bent Elbow Raise. Start in a standing position with feet slightly outside shoulder width apart. The dumbbell will be held in one hand to the front. Drop into a squat while maintaining a neutral spine, and allow the dumbbell to drop between your legs. When you return upwards, bring the dumbbell through to your chest height in a dynamic fashion. Your elbow will bend as you do this. Alternate your hand that you're holding the dumbbell with between each repetition. We'll do 3 sets of this one, but the repetition amount will depend on the weight you have. I'd suggest to do between 12 to 20 repetitions total, so 6 to 10 per arm. ► For the final exercise, we'll do a Pushup to Bicep Curl. Place the dumbbell in front of you, aligned parallel to your body. Have your feet at about shoulder width apart, and drop down to the dumbbell. Grab the dumbbell on either end, and complete a pushup. This will train our triceps very well with the closer grip. Once you do the pushup, hop your feet forward and bring your body and the dumbbell upwards. Hold the squatted position and complete a bicep curl. Drop the weight back to the floor and complete another hop out/in cycle. For an easier version, try standing all the way up before you do your curl. Feel free to use your knees to stand up as well. This is a very dynamic exercise, so be sure that you can complete whichever version you choose. Complete 12 receptions for 3 sets of this finisher. So that's the workout guys! I hope you crush it and doing some fitness every day. Be sure to like and subscribe, and check out the link below for supplements. I've been using Dymatize ISO100 and it tastes great and is light on the stomach. Feel free to take a longer break between rounds, or modify the movements as needed. 😃 0:00​​​​​​​​ Warm Up 2:03 Exercises 1-4 7:28 Complete! Track: the Voyager - A Mid Summer's Eve [EDM Sauce Copyright Free Records] Music provided by EDM Sauce Copyright Free Records. Watch: https://youtu.be/8OFDxu2jQjs Free Download: https://hypeddit.com/track/93z0vo Website: https://www.edmsauce.com

Comment below with how well you did with this workout!!! 😍 ❤꧁ღ⊱♥ 𝒢𝑒𝓉 𝒴𝑜𝓊𝓇 𝒮𝒰𝒫𝒫𝐿𝐸𝑀𝐸𝒩𝒯𝒮 𝐻𝑒𝓇𝑒 ♥⊱ღ꧂❤ ► https://geni.us/Zjyf ☼ 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_f... ❤꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤ Today we're going to be doing a lower body workout using a kettlebell. You can do all of these exercises with a dumbbell, but kettlebells work great as the weight is evenly disturbed and they have a handle. I'm going to start off with a light warm up, about 10 minutes long which is just some running on the spot and jumping jacks. This will get our heart rate going and get our body ready to go! Next I'm going to loosen up, especially the hips as we'll be doing a lot of bending and using stability for this entire workout. It's important to traction through your range of motion to ensure that your body and muscles feel great before we start adding weight. You can do any combination of movements, from holding on to something to get more range, or stand upright to engage your core and balance. Just be sure to go through these warm ups to avoid injury and get the most out of your workout. Next I'll introduce resistance by doing simple body weight squats. I'd consider this to be a bridge between my warm up and the workout. It's similar to the movements we'll be doing with weight so at this time I can make sure my hips are working properly and there's no surprises in the range of movement. One last circuit on the floor, really pressing out my hip flexors and abductors before we begin with the kettlebells. The main exercises of this workout are: ► Kettlebell Lateral Goblet Squat Goblet refers to the position I'm holding the kettlebell, by my chest. I'll start with my feet outside shoulder width and pointing slightly outwards. You can do this or any of these exercises with a dumbbell if you don't have a kettlebell, but the kettlebell is easier for grip and control. I'll be squatting outside towards each foot, alternating the foot on each repetition. The goblet position allows me to maintain a neutral spine with ease, as I don't want to be leaning forward when I go lower. Maintaining a neutral spine maintains the load on the legs, and helps avoid injury. ► Kettlebell Split Squat This one involves placing one foot to the rear in an elevated position, and holding on to the kettlebell with the same side hand. We'll be squatting down with the forward leg, while still maintaining proper posture. This one requires more balance and stability, so it's a great exercise to do after we've already placed some load on the legs. You can see I hold my unweighted hand out to the side to assist with stability as I go through the squat. I used a stack of weights for the rearward elevation, but you can use anything from a bench to a Bosu ball if you're looking for more of a challenge. ► Kettlebell Sumo Squat The foot positioning is the same as our first exercise, but instead of squatting from side to side in a goblet position, we'll hold the weight between our legs. I'm not looking to bend forward like a deadlift, it's a squat so I'll be bending at the knees and maintaining a neutral spine. There's no need to rush with this one, it's very important to remain in control with the weight and avoid swinging the kettlebell to the front or rear. The most power will be generated through the legs when you keep the kettlebell's movement directly upwards and downwards. ► Cooldown For my cooldown, I'll be walking home. Be sure to stretch after your workout as well! I'll be doing my stretch circuit after my body is cooled down a bit. Then it's time for protein! I've been using Dymatize ISO100 in Fruity Pebbles flavor, which is super delicious. Feel free to take a longer break between rounds, or modify the movements as needed. 😃 - - - - - - - - - - - - - - - - - - - - If you liked the video please subscribe and share! And leave a comment with any suggestions or requests. - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 1:14 Work Out 4:31 Cool Down - - - - - - - - - - - - - - - - - - - - Track: Gianka - Move It [EDM Sauce Copyright Free Records] Music provided by EDM Sauce Copyright Free Records. Watch: https://youtu.be/HBfkmWA_f0o Free Download: Website: https://www.edmsauce.com Song: Carl Zeer & Waterbeld & Fearon - Talk To Me [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/TalkToMe Watch: http://youtu.be/BqCUsPkouUU

Comment below with how well you did with this workout!!! 😍 ❤꧁ღ⊱♥ 𝒢𝑒𝓉 𝒴𝑜𝓊𝓇 𝒮𝒰𝒫𝒫𝐿𝐸𝑀𝐸𝒩𝒯𝒮 𝐻𝑒𝓇𝑒 ♥⊱ღ꧂❤ ► https://geni.us/Zjyf ☼ 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_f... ❤꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤ This workout is at the gym, and we'll be using some machines and equipment that most gyms have. If your gym doesn't have anything in the video, there's tons of variations of every exercise which you can always do. I'm starting off with a warm up for 10 minutes on the cardio bike. These bikes allow for different amounts of resistance, so it's easy to pick the right one for the warm up. I'm not putting too much resistance so that my legs are exhausted, but enough that it gets my heart rate going. After that, I move on to some very light banded movements. This get my lower body used to operating with a bit more resistance, so there's no surprises during the workout. I also do some body weight movements which are cross-later(transverse), so my entire body is ready for the heavier exercises. The main exercises in this workout are: ► Leg Press This one is loaded with plates but some gyms will have machines with weights built in. I like starting with the leg press as the weight is controlled, so I can work my way safely into more weights over several sets. As the weight is controlled, it also allows me to do a bit more weight confidently. I also dont have to lock my knees so I can keep my legs under constant tension. When I'm doing leg press, I prefer to keep my feet at about shoulder width apart and facing slightly outwards. Comfortable foot placement is very important especially at the lower part of the exercise, so that your hips remain strong and you don't strain your lower back. For the leg press, I'll be doing 3 sets of 15 repetitions. I began with 45 pounds on either side for the first two sets, then added 25 pounds to each side for the final set. ► Hip Thrusts This gym has a bench specifically made for Hip Thrusts, but you can do these using any bench, or even on the floor. I'm starting off with just my body weight to make sure that it feels good before I go ahead and add weights to the exercise. I'll be using a dumbbell for the weight, but you can use a barbell, kettlebell or even resistance band to produce resistance. It's very important to get the proper placement of the weight to ensure safety and comfort while you're pressing upwards. I put the barbell across my hips, where the most stability is. It's on the opposite side of the small of my back. Too high or too low, I feel like there's more strain and not targeting the glutes as well. Foot placement is also important, I keep my feet at about shoulder width apart, planted firmly on the floor. This means the front or back of my feet aren't swaying off the floor while I go through the motion. I also keep my shoulders firmly on the bench, and try to pivot across the shoulder blade. This keeps me very stable and again allows me to focus on the thrusting motion. I did 3 sets of Hip Thrusts, and 15 repetitions at each set. ► Body Weight Step Ups This gym has a box to use, but you can use anything for this exercise including a bench or even stairs. I'm using body weight, but you can also do this one with weights in your hands, kettlebells or resistance bands. As it's the last exercise I'm doing, I wanted to just do body weight so I can really press my legs to exhaustion. Although it's body weight and not very dynamic, it's still very important to keep a neutral spine and great posture. Even though it's the end of the workout, it's not time to slack! I'm doing 3 sets of these, with 15 repetitions on each leg. The tempo of each rep was a bit quicker as well. As there's no weights, each repetition can be completed with a shorter break in between. - - - - - - - - - - - - - - - - - - - - That's it for the main part of the workout! Now it's time for a cool down with some stretching. Be sure to get your food in after the workout as well, especially after a weighted leg one! I've been using Dymatize ISO100, which tastes great in Fruity Pebbles. It actually tastes like Fruity Pebbles, it's delicious in a smoothie or on it's own. If you guys like that workout be sure to leave a comment below, and let me know any requests for workouts you'd like to see. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃 - - - - - - - - - - - - - - - - - - - - Song: Heuse & Woolley - Don't Hold Me Down (Feat. TARYN) [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/DontHoldMeDown Watch: http://youtu.be/0c2ZIDoEnxY

Comment below with how well you did with this workout!!! 😍 ❤꧁ღ⊱♥ 𝒢𝑒𝓉 𝒴𝑜𝓊𝓇 𝒮𝒰𝒫𝒫𝐿𝐸𝑀𝐸𝒩𝒯𝒮 𝐻𝑒𝓇𝑒 ♥⊱ღ꧂❤ ► https://geni.us/Zjyf ☼ 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_f... ❤꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤ For this workout you'll need a dumbbell, but if you have a kettlebell you can use that as well! A kettlebell may be more complex but it's a great way to add difficulty to this workout. You'll only need a little bit of space to workout in, as we'll be doing some jumping and moving from side to side. We're going to start with a Warm Up to get our bodies ready for training! Each exercise in the warm up will be completed for 30 seconds of work, with a 10 second rest period. We'll be doing 8 round of this and the exercises are Arm Rotations, Cross Knee Taps, and Jumping Jacks. After the Warm Up I'll demonstrate each of the four exercises in the main part of the workout. This is a great time to practice each of them so you can keep up with the pace when we begin. Watch the Demo as many times as you need in order to be confident with each movement when we begin. There are four total rounds of each of the four exercises, with a minute long break in between each round. If you need a longer break between each exercise or round, feel free to pause the video. The four exercises are: ► Squat To Overhead Press Start with the dumbbells curled up towards your chest. You may also prefer having the dumbbells in a loaded shoulder press position, but I find this to be more challenging when we do the squat. Either way, squat down with your feet slightly outside shoulder width apart. When you return to standing, press the dumbbells over your head for a shoulder press. We'll be doing 12 repetitions of this exercise. ► High Plank Bird Dog Start in a High Plank position with your palms on the floor, along with your toes. We'll reaching out in front of our body with one arm, while raising the opposite side leg in the air. For each repetition, alternate the leg-arm combo. If you have a hard time with stability, try keeping your knees on the floor instead of your toes. We'll be doing this one for 30 seconds continual, so keep an eye on the timer and listen for the bell. ► Side Squat To Press Out We'll need one dumbbell in our hands for this one. Hold the dumbbell at your chest level on either side of it. We'll have our feet slightly outside or at shoulder width apart. Complete a side squat by squat down and laterally to either side. When you return to standing on the other side, press the dumbbell out in front of you. Return in the other direction for another repetition, we'll be doing 12 reps for each set. ► Star Jump Start in a standing position with feet at shoulder width apart. We'll be using our body weight only for this one. Squat down and touch your toes with your hands. From this loaded position, we'll jump upwards and extend our hands into the air. If this is or becomes too difficult, try just doing Jumping Jacks. We'll be doing 30 seconds so just remember to keep moving! - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 6:02 Demo 9:03 Rounds 1- 4 29:18 Complete! - - - - - - - - - - - - - - - - - - - - Song: Halvorsen - Wouldn't Change It [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/wci Song: Heuse & Woolley - Don't Hold Me Down (Feat. TARYN) [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/DontHoldMeDown Watch: http://youtu.be/0c2ZIDoEnxY Song: Jim Yosef - Let You Go [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/LetYouGo Watch: http://youtu.be/7dw8wphQ118 Song: MAGNUS & Whats Gud - Sanity [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/Sanity Watch: http://youtu.be/dfkdRBAik0o Song: Vena Cava - TOHKA (feat. Raya) [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Song: Facading - Freefalling [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: https://ncs.io/Freefalling Watch: http://youtu.be/nulzVedhSR

Comment below with how well you did with this workout!!! 😍 ❤꧁ღ⊱♥ 𝒢𝑒𝓉 𝒴𝑜𝓊𝓇 𝒮𝒰𝒫𝒫𝐿𝐸𝑀𝐸𝒩𝒯𝒮 𝐻𝑒𝓇𝑒 ♥⊱ღ꧂❤ ► https://geni.us/Zjyf ☼ 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_filipina ❤꧁ღ⊱♥ 𝒯𝒽𝒾𝓈 𝒲𝑜𝓇𝓀𝑜𝓊𝓉 𝐸𝓍𝓅𝓁𝒶𝒾𝓃𝑒𝒹 ♥⊱ღ꧂❤ This is an awesome workout which will only require some space and your body weight. One of the movements could use a soft surface like a yoga mat, but if you have a carpet it should work as well. There are no hard impacts, so it's great for apartments. I'll start off with a warm up, which will involve 4 different movements. We'll be doing Squat to Twist to being, followed by Running On The Spot. These will get our hearts rates up. Then we'll do some mobility movements which are Arm Circles and Cross Toe Touch. You can repeat the warm up as many times as you'd like before you feel like you're ready to go! I'll then demonstrate each of the five exercises. The demo is an important part of the workout to complete, as you'll be able to ensure you can complete each movement with ease before we begin the main portions. Each exercise will be completed for 40 seconds of work, followed by 15 seconds of rest. After 5 exercises in each round, we'll take a 20 second break. There are 3 rounds of work in total. The five exercises are: ► Bear Position Kick Out For this one we'll be starting in a Bear Position, which is a high plank with bent knees. Your palms and toes will be touching the floor. We'll be bringing our leg, one at a time, under our body and kicking it out to the other side. Your opposite hand will remain planted to support your upper body while you kick through. For example, you'll bring your left leg under your body and kick it out to your right side while your body twists in that direction. Your left hand will remain planted, and your right hand will be brought up to your chest. Alternate between each repetition for the duration of the exercise. ► Squat To Side Kick (Right) Start in a squat stance, with feet shoulder width apart. We'll be doing a regular body weight squat by lower down, remembering to maintain a neutral spine. Upon returning upwards, kick out your right leg to the side. This movement requires a great deal of balance and stability, so if you're having a hard time with that try using a broom stick in front of you. You can plant it on the ground and hold onto it with one or both hands. ► Squat To Side Kick (Left) This will be the same as the last movement, but we'll be kicking out the left leg instead of the right leg. Remember to remain controlled for the duration and don't hunch over during the squat portion. ► Crunch Clap Start by laying on your back, in a supine position. We'll be extending our arms out beyond our head, and then complete a crunch movement with one of our legs. Bring your extended arms forward, and while holding the crunch, clap your hands behind your leg. Alternate which leg your crunch with between reps for the duration of the timer. ► Crab Hip Thrust Leg Lift Start in a reverse plank, which is the front of your body facing upwards, with hands behind your planted on the floor. The bottom of your feet will also be on the floor with bent knees. We'll start by lowering our butt down to the floor, and pressing it back upwards - this is the Hip Thrust portion of the movement. When you reach back to the starting position, bring one of your bent legs upwards with your foot leaving the floor. This is meant to be a continuous movement so try to flow between the first and second parts. Alternate your moving leg between reps for the duration. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 7:20 Demo 9:42 Rounds 1- 3 23:35 Complete! - - - - - - - - - - - - - - - - - - - - Song: Axollo - Silence (ft. Josh Bogert) [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/ASilence Watch: http://youtu.be/tqLBwaqgpBI Song: Electro-Light - Where It All Began (feat. Danyka Nadeau) [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/WhereItAllBegan Watch: http://youtu.be/VQ-thOWn-pw

Comment below with how well you did with this workout!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://geni.us/Zjyf ☼ Try the Dymatize ISO-100 - It's super clean protein powder, and very delicious. I'm using 'Cocoa Pebbles' flavor and I can't get enough :) 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ☼ TIKTOK | https://www.tiktok.com/@the_fitness_filipina ▼ 𝑻𝒉𝒊𝒔 𝑾𝒐𝒓𝒌𝒐𝒖𝒕 𝑬𝒙𝒑𝒍𝒂𝒊𝒏𝒆𝒅 ▼ This is a great workout for our legs, and most importantly our GLUTES! For this workout you'll need two dumbbells or weights of some kind. A kettlebell will work as well. If you have a yoga mat and an exercise band, they will be beneficial for the last exercise, but they're not necessary. We're going to start off with a warm-up to get our blood flowing and our muscles ready to train. The warm up will consist of Running On The Spot, Pulse Lunges and Good Mornings. We'll do each one for 30 seconds with a 10 second rest between sets. There are 8 sets of warm up's to ensure we're ready to go. Then I'll demonstrate what each exercise is. This is a great opportunity to warm up each muscle group that we'll be training, so be sure to join in on the demo even if you're familiar with the exercise. After that, we'll do 3 rounds each 4 exercises in each. Each exercise will be completed for 12 repetitions, and we'll take a short break between between sets. Between each round we'll have a 45 second break, so be sure to get a sip of water. If you're looking to challenge yourself a little more feel free to rewind the video and complete as many sets as you'd like! The 4 main exercises are: ► Lateral Pulse Lunge Start off in a split stance, with one foot in front of the other. Your feet should be about shoulder width apart, but ensure that your stance if comfortable. Hold your dumbbells down to your sides in each hand. Each repetition will involve pulsing up and down, by bending your front knee. One rep is one movement from top to bottom. We'll complete 12 of these, then switch legs for another 12 reps. ► Romanian Deadlift Start with your feet at about shoulder width apart. Hold your dumbbells in front of your body, as we'll be bending at the hip to complete a deadlift. With the RDL, we'll be keeping our legs engaged but not moving too much at the knee. The focus is to bend at our waist, while keeping the knee only slightly bent. Remember to keep a neutral and engaged spine, we don't want to be having our shoulders roll forward, or worse having our lower back arch outwards. ► DB Sumo Squat This is a wide stance squat, which is a burner for the legs. Start with your feet outside shoulder width apart, feet pointed slightly outwards. This will ensure you can squat and not cause improper tension through your knee. Hold your dumbbells, or one of them, between your legs. We'll be dropping them down between our legs, and back up to complete each repetition. Remember to keep your spine straight and neutral, no bending throughout the back - this is all in our legs and hips. ► Glute Bridge With Abduction This exercise will benefit from using the yoga mat. If you have a soft surface, that will work as well. I'm using an exercise across my legs for added difficulty, but if you don't have one it's still tough. Lay on your back, with your feet planted on the floor. Your knees should be elevated and bent. Place your weight on your upper legs, and hold on to it. You'll be stabilizing your upper body with your shoulders and upper back. Each repetition will consist of trusting the weight upwards through our hips while under control. At the top of the movement, complete a hip abduction by rotating our knees outwards, then back to center. Lower the weight back down for completion of one rep. We'll be doing 12. Feel free to take a longer break between rounds, or modify the movements as needed.. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 6:06 Demo 10:09 Rounds 1- 3 24:53 Complete! - - - - - - - - - - - - - - - - - - - - Vena Cava - TOHKA (feat. Raya) [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Track: Gianka - Move It [EDM Sauce Copyright Free Records] Music provided by EDM Sauce Copyright Free Records. Watch: https://youtu.be/HBfkmWA_f0o Free Download: Website: https://www.edmsauce.com Track: Kisma - Fly Again [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/tdDMgDZ4neo Free Download / Stream: http://ncs.io/FlyAgain