TheFitnessFilipina

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 ▼ Today's workout of the day will be involving some work on the floor. It's super low impact so you can do this one in an apartment or on your break at work! The focus is on core strength, with a big focus on our lower body on each exercise. We'll start with a warm up. There are 8 rounds of 30 seconds worth of exercising, and a 5 second break between. This will help us get warm and loose to help prevent injury and ensure we get the most out of our workout The two main warm up exercises will be Running on the Spot, and Lunge Taps. We'll also work in some Arm Circles and Wrist Rotations. Then I'll demo each of the exercises for you guys. Be sure to practice each movement during the Demo so you're familiar with them as they come up in each Round. There are 3 rounds of each exercise, each of which we'll be doing for 30 seconds of work. There is a 15 second break between each exercise, and a 45 second break between each round. The 5 Exercises are: ► Plank Step Out/Shoulder Tap We'll start this one in a high plank position, with our hands on the floor just under our shoulders, and our toes on the floor as well. This is a great position to work from as it trains our core stability. Each repetition will involve hoping both feet out from center, to just outside shoulder width. This is competed while holding the plank position. When you come back to center with your feet, use one hand to tap the alternate shoulder, keeping one hand on the floor. To complete another rep, hop your feet out again and then alternate the hand you use for the shoulder tap. If this is too difficult, you can try keeping your knees on the floor instead of your feet to assist with stability. ► Reverse Lunge to Toe Tap (Right) Start in a standing position with your feet at or inside shoulder width apart, We'll start with a reverse lunge, which is moving one of your feet to the rear and bend your forward knee to allow the lunge. When you bring your rearward foot to the front, kick it through and tap your toe with your alternate hand. Either return to standing, or complete the entire movement in one flow by going straight to a reverse lunge. Your can always add a broom stick for stability for the entirety of this one, to allow for greater stability while your lunge and kick through. Just remember to train within your physical limits. ► Reverse Lunge to Toe Tap (Left) This is the same as the previous exercise, but completed with the alternate toe/hand combination. Feel free to alternate which 30 seconds you complete first on each leg, just be sure to alternate left to right. ► Reverse Plank March Start off in a reverse plank, which is supine but raised off the floor. You'll have your heels on the floor, and your arms down behind you with palms down. We'll be marching our feet, which is completed by bringing one knee at a time towards your chest. If this is too difficult, you can bring your bum to the floor, and keep your forearms down. Simply do alternating knee raises towards your chest. ► Plank In And Out Start off in a high plank position again. We're going to be keeping our hands in position, but hoping both feet together inwards towards our chest. Simply hop back to the beginning position and start it all over again for the duration. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed.. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 5:39 Demo 8:36 Rounds 1- 3 21:02 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!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS 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 ▼ 𝑻𝒉𝒊𝒔 𝑾𝒐𝒓𝒌𝒐𝒖𝒕 𝑬𝒙𝒑𝒍𝒂𝒊𝒏𝒆𝒅 ▼ Today we'll be doing a really great workout, which is based on repetition intervals. You can do this workout at home with minimal space. You'll need a yoga mat or a soft surface for this workout. It'll help to have a couple dumbbells, but you can also complete the entire workout with just body weight. Follow along with the on screen timers and program. We're going to start off with a quick warm up, which will be Cross Body Toe Touch and Overhead reach. These will be timed exercises to get us nice and loose. Both will be in the standing position. Then I'll demonstrate each of the four exercises that we'll be doing for the workout. There will be 4 rounds of each exercise, with 10 repetitions for each. We'll be taking a 45 second break between each round, but feel free to pause the video for a longer break. You can also go back and complete as many rounds as you'd like! The four exercises will be: ► V-Sit Bicycle Start off on your butt on the yoga mat. We'll plant our forearms on the floor beside us for stability, and raise our feet about 6 inches from the floor. Begin by bringing one leg back towards your chest, then return it to the starting position. Bring the next leg back towards your chest and continue alternating. You can try a regression by keeping the bottom of your feet on the floor, instead of holding them above the floor. ► Half Burpee To Squat Hold Start this one in a high plank position, with your toes and palms on the yoga mat. You'll hop both feet forwards towards your hands, and raise your torso upwards. Remember to maintain a neutral spine! Once there, raise your hands up beside your head and hold the squat position for a moment. Place your palms back on the yoga mat and then hop your feet back out. This will complete one repetition. ► Raised/Bent Legs To Oblique Crunches Lay on your back on your yoga mat. Raise both your knees up from the floor, directly upwards. Your feet will be floating parallel to the floor. You'll start by holding your hands down towards your sides, and press alternating hands forwards for repetitions. If this is too difficult, try planting your feet on the yoga mat for stability. ► Bear Position Renegade Start off in a Bear Position, which is a high plank with bent knees. Your toes should be on the yoga mat. This is where you'll use your dumbbells if you have them. If not, just use open hands. Bring one hand back towards your chest in a rowing movement. The other hand will remain planted on the yoga mat for stability. Then return your hand to the mat and complete a repetition with the other hand. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed.. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 4:15 Demo 6:58 Rounds 1- 4 17:42 Complete! - - - - - - - - - - - - - - - - - - - - Kisma - Fly Again [NCS Release] NCS: Music Without Limitations Our Spotify Playlist → http://spoti.fi/NCS Free Download / Stream: http://ncs.io/FlyAgain 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!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS 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... ▼ 𝑻𝒉𝒊𝒔 𝑾𝒐𝒓𝒌𝒐𝒖𝒕 𝑬𝒙𝒑𝒍𝒂𝒊𝒏𝒆𝒅 ▼ This is going to be an amazing leg workout! All you need is your body weight, some space at home or at the office, and motivation! We'll start with a warm up, which will be a couple minutes of Running On The Spot and Jumping Jacks. Feel free to do the warm up round as many times as you'd like so that you're feeling primed for the rest of the exercises. I'll then demonstrate the first half of the workout. For this half, we'll be focusing on big, powerful movements. We'll be doing repetitions for each movement, and taking a longer break between rounds. As the movements are more dynamic and explosive, our muscles will need a longer break between rounds in order to be able to perform at the max for the next round. The first 3 exercises will be: ► Squat Jump We'll start in a standard squat position, with feet shoulder width apart. Complete a squat as you normally would, but when you return upwards jump as high as you can (Safely). When you return to the floor this will be one repetition, and we'll be completing 10. If the jump or squat is too much, you can alter the movement in any way you'd like. Try it with a broom stick in front of you for stability, or simply roll up onto the balls of your feet instead of jumping. The goal is to safely and effectively use as much power for those 10 reps as we can. ►Lunge Switch + Knee Drive Start in a standing position with feet shoulder width apart. Complete a reverse lunge by moving one feet to the rear, and hold this position for a moment. We'll be hoping to switch our feet twice, so the rear foot will then be in the front but then again at the back. Once you complete these lunge switches, take the foot that's to the rear and drive that knee towards the front. This is very powerful and requires stability, so feel free to use a broom stick or modify the switches as you see fit. We'll do 5 repetitions on one leg, then switch to the other leg for 5 more repetitions. This will complete each round for this component of the workout ► PART II For part two, we'll be doing time based exercises. There will be 20 seconds of work followed by 10 seconds of rest. Once again, there will be 3 rounds with only 10 seconds of rest between rounds. The 3 exercises for these rounds are: ► Pulse Lunges We'll be doing 20 seconds of this for each leg. Start in a lunge position, with one foot in front of the other. We'll be lowering our lunge, and raising back up for the duration of this one. Your feet won't be moving from their positions for the duration of the round. For the second exercise, switch the foot that you have forward and complete another 10 seconds. ► Lateral Squat Walk Start in a squat position, and you'll be moving from left to right by taking small steps to the side. Take two steps to the left, then return two to the right. The goal of this one is to stay as low and stable as you possibly can. We'll be doing 3 more rounds of these timed exercises, until the end of the entire workout. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed.. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 3:22 Demo 1 4:49 Rounds 1 - 3 For Reps 12:16 Demo 2 13:18 Rounds 1 - 3 For Time 18:29 Complete! - - - - - - - - - - - - - - - - - - - - Blazars - Northern Lights [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/northlights Verm - Explode [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS

Comment below with how well you did with this workout!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS 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... ▼ 𝑻𝒉𝒊𝒔 𝑾𝒐𝒓𝒌𝒐𝒖𝒕 𝑬𝒙𝒑𝒍𝒂𝒊𝒏𝒆𝒅 ▼ For this workout we'll be focusing on our upper body, and we'll be using bands. You don't need anything other than a little space and your choice of exercise band. Be sure to pick a length and tension that's suitable for raising from the ground to shoulder height. As always, you can tighten up your grip or wrap the band around your feet to make it more tight for each exercise. I'll start off with a warm up which will be 2 rounds of jumping jacks, and 2 rounds of shoulder rotations. Each exercise will be completed for 30 seconds of work, with a 10 second rest. Then we'll do the Demo. If this is your first time doing the workout be sure to practice each exercise with me so we can breeze through the rounds together. There are 4 rounds total, each of which have 3 exercises. We'll take a 60 second break for water and rest between each round. Follow the on screen timer for starting time for each round. The 3 exercises are: ► Curl To Lateral Raise Let's get at out biceps and shoulders with this one! Step on your band with one foot, holding either end in each hand. The band should have slight tension when both hands are relaxed to the side. Curl the band upwards with both hands at the same time. Be sure to try to keep your elbow stationary so it's not swaying forward. Return the bands to the lowered positions. Once there, we'll do a lateral raise by bringing the bands directly out to the side. Maintain control of the bands at all times to increase tension and stability. ► Bent Over Row To Triceps Extension In the standing position, put the band under both your feet. We'll be standing with feet a about shoulder width apart. Hold each end of the band in both hands, again with slight tension. We'll start by rowing the band upwards towards our chest. When you return to holding the band down at your side, do a triceps extension by pressing the band directly out to the rear. Return again to holding the bands at your side, and repeat the circuit for 15 reps. ► Bent Over Around The World Start by standing with feet around shoulder width apart. Place the band under both feet, while holding both ends in your hands We'll start by doing a front raise with the bands, then rotating our hands out to a lateral position. At this point, lower your hands back down to neutral. We'll then alternate to beginning with a lateral raise and rotating to a front position, before lowering our hands to the front. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed.. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 3:15 Demo 5:15 Rounds 1 - 4 23:50​​​ Complete! - - - - - - - - - - - - - - - - - - - - Kozah - Cali4nia [NCS Release] NCS: Music Without Limitations Our Spotify Playlist → http://spoti.fi/NCS Free Download / Stream: http://ncs.io/Cali4nia Blazars - Northern Lights [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/northlights Ship Wrek & Zookeepers - Ark [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/ark DEAF KEV - Invincible [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/invincible 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 Itro & Tobu - Cloud 9 [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/cloud9

Comment below with how well you did with this workout!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS 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 ▼ 𝑻𝒉𝒊𝒔 𝑾𝒐𝒓𝒌𝒐𝒖𝒕 𝑬𝒙𝒑𝒍𝒂𝒊𝒏𝒆𝒅 ▼ This workout is for the full body. It's a great high intensity interval training workout, with 4 rounds of body weight exercises. All you'll need is a little space and your motivation. We'll start off with a warm up, which has Running on the Spot and Knee Drives. To do a Knee Drive, simply bring one leg back and then forward, pushing your knee into the air. Do one leg for the first round, and then on the second round of knee drive, do the other leg. We'll be doing each warm up exercise for 30 seconds, with a 10 second rest between. Next I'll demonstrate each of the exercises that we'll be doing for the main part of the warm up. If you need to modify any of the exercises this will be the time to practice. The main workout will consist of 4 rounds of timed exercises. Each round has 4 separate exercises which we'll be doing for 45 seconds. There is a 15 second rest period between exercises. At the end of each round, we'll take a one minute break to get some water. The exercises are: ► Spiderman Plank + Row Start off in a plank position, with your hands below your elbows on the floor. Your knees will be off the ground. We'll start with a Spiderman, by bringing each knee towards our chest, one knee at a time. Upon completion of the Spiderman, do a simple row with each hand separately by bringing a hand towards your chest. ► Quick Heel Taps Start in a standing position with your feet shoulder width apart. This one is pretty intense to keep the pace as much as you can keep up with. We'll be hoping slightly, and taping our opposite hand to heel. Switch the hand-heel combo between each rep for the duration of the 45 seconds. ► Bear Position + Knee Taps Start off in a Bear Position, which is like the plank, but you'll have bent knees. Your hands and feet are still the points of contact with the floor. Once again, we'll be taping our right hand to our left knee, then alternating between reps. If this one is too difficult, you can try a reverse crunch by keeping one knee on the ground and pressing your leg out behind you before the knee tap. ► Plank Shoulder Tap + Half Burpee Start in a plank position, as we did with the earlier exercise. Begin by taping your right hand to your left shoulder, then quickly alternate to right hand-left shoulder. Once you complete both hands, do a half burpee. You do this by hoping both feet together to about your waist. You should land in about the Bear Position. Hop back our quickly to the Plank Position and start the process over again for the duration of the timer. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed.. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 3:17 Demo 5:35 Rounds 1 - 4 23:55​​​ Complete! - - - - - - - - - - - - - - - - - - - - Vena Cava - TOHKA (feat. Raya) [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCSws 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 Different Heaven - Nekozilla [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/nekozilla Blazars - Northern Lights [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/northlights

Comment below with how well you did with this workout!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS 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... ▼ 𝑻𝒉𝒊𝒔 𝑾𝒐𝒓𝒌𝒐𝒖𝒕 𝑬𝒙𝒑𝒍𝒂𝒊𝒏𝒆𝒅 ▼ Today we'll be doing a workout focused on our legs. We'll be using a dumbbell with a yoga mat, or a soft surface like a carpet at home. We're going to start with a warm up, by doing some Jumping Jacks and Cross Toe Touches. Each one will be 45 seconds long, with a 10 second rest in between. I'll then demo each exercise that we'll be doing. There are four total, and four rounds. Each exercise will be completed for 12 repetitions. One exercise will have 6 reps on each leg for a total of 12. The exercises are: ► Forward To Reverse Lunge Start in a standing position with your dumbbell held in front of you. I prefer to have the dumbbell in a curled position close to my body for this one. We'll start by lunging to the rear with one leg and pause for a moment. Then bring your right leg straight through to a forward lunge. We'll complete 6 reps on the right leg, then switch to 6 reps on the left leg. If you are having a hard time bring your foot straight through without stopping, try to come back to neutral before you lunge forward. Going straight through will train your balance and stability for added difficulty. ► Dumbbell Swing This is very similar to a kettlebell swing. We'll start in a wide standing position. Hold in to the end of the dumbbell with both hands. Start by swinging the weight between your legs, then straight up in front of you. We'll do this for 12 repetitions. It's important to maintain a firm upper body posture while doing this movement. ► Kneeling To Step-Up This is where we'll use the yoga mat or a soft surface. Start with the dumbbell in a goblet position - curled close to your chest. Take an upright kneeling position on the yoga mat. We'll be getting up off our knees, on to both feet. Once there, complete a squat before returning to the kneeling position. ► Sumo Deadlift To Squat Start with feet outside shoulder width apart. We'll be holding the dumbbell in the middle. Complete a Sumo Deadlift by bending at the hip, lowering the dumbbell towards the floor. Maintaining a neutral spinal position is very important through this exercise. Once you return to the top, complete a Sumo Squat - essentially the same concept except bending at the knees for a very wide squat. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements as needed.. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 4:19 Demo 7:10 Rounds 1 - 4 26:59​​​ Complete! - - - - - - - - - - - - - - - - - - - - Different Heaven - Nekozilla [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/nekozilla Unison - Reality [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/reality ÉWN & Whogaux - Start That Fire [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/startthatfire Kozah - Cali4nia [NCS Release] NCS: Music Without Limitations Our Spotify Playlist → http://spoti.fi/NCS Free Download / Stream: http://ncs.io/Cali4nia Vena Cava - TOHKA (feat. Raya) [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCSws

Comment below with how well you did with this workout!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS 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... ▼ 𝑻𝒉𝒊𝒔 𝑾𝒐𝒓𝒌𝒐𝒖𝒕 𝑬𝒙𝒑𝒍𝒂𝒊𝒏𝒆𝒅 ▼ This workout only requires a bit of space, and a workout band. It may help to have a couple different lengths or tensions if one of the exercises is too east. Definitely watch the demo and decide which band will work the best for you. We'll be focusing on our shoulders for this workout, and they'll be on fire afterwards! We'll start off with a warmup doing some high knees and mountain climbers for timed exercises. We'll do 30 seconds working, with a 10 second break. Follow the on screen timer for this one. The main exercises will be for 10 repetitions each, and there are 5 exercises total. The 5 rounds are: ► Single Arm Thruster (R) Start off in a standing position with your feet shoulder width apart. Place the band under your right foot, holding the other end with your right hand. Ensure there's enough tension, so that with your arm slightly bent the band is still tight. You can do this one with your hand facing forward beside your head, or bring it around to an "Arnie" style press. That is with the front of your hand facing back. Either way, when you press through to the top we'll have our hand facing forward. You can add a slight squat or bounce to generate more power for each rep. ► Single Arm Thruster (L) The same as the last exercise, we'll do a single arm thruster on the left arm. Simply switch which foot you place the band under, and the hand you're holding it with. ► Lateral Shoulder Raise Start in the standing position, with one foot slightly to the front. You can alternate your forward foot between rounds. Grab your band on both ends, so that there's slight tension even when your arms are resting. We'll take both ends of the band and raise our arms directly out to our sides. Maintain control all the way up and try to give a bit of a hold at the top. Return to neutral and we'll do some more reps! ► Band Pull Apart Stand with your feet slightly shoulder width apart. We'll be holding the bands out right in front of us, level with the ground. Grab the band so that there's tension even with your arms parallel and directly forward. We'll be rotating our arms outwards from center, the tension of the bands will work the back of our shoulders. This exercise requires a great deal of stability and control. ► Front Shoulder Raise This one is very similar to the Lateral Shoulder Raise. We'll have the same foot and band position. Instead of raising the bands out to the side, we'll raise it right out in front of us. Get in 10 clean reps with a nice pause at the top of each one. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements if you need. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 3:09 Demo 6:08 Rounds 1 - 5 30:16​​​ Complete! - - - - - - - - - - - - - - - - - - - - Different Heaven - Nekozilla [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/nekozilla Blazars - Northern Lights [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/northlights DEAF KEV - Invincible [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/invincible Kisma - Fly Again [NCS Release] NCS: Music Without Limitations Our Spotify Playlist → http://spoti.fi/NCS Free Download / Stream: http://ncs.io/FlyAgain Unison - Reality [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/reality ÉWN & Whogaux - Start That Fire [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS Free Download / Stream: http://ncs.io/startthatfire

Comment below with how well you did with this workout!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS 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 ▼ 𝑻𝒉𝒊𝒔 𝑾𝒐𝒓𝒌𝒐𝒖𝒕 𝑬𝒙𝒑𝒍𝒂𝒊𝒏𝒆𝒅 ▼ This leg workout is an absolute burner! All you need is your body weight and some space. There is a big up some jumping involved, but if you're in an apartment you can easily modify the movements :) First we'll start off with a warm up which will involve some Jumping Jacks, and some dynamic lateral movements. Then I'll demo each exercise for you. There will be 4 rounds of 4 various exercises. Each exercise will be completed for 30 seconds, with 20 seconds of rest. There's an on screen timer and bell to follow along with. The first 4 rounds are: ► 5 x Wide Lunge (each leg) Start off in a neutral standing position. We'll be stepping forward into a wide lunge, with the front foot going just outside shoulder width. Without letting your back knee touch the ground, step back to neutral. We'll do one leg at a time. For a variation, try just a simple straight lunge. You can also hold a broom stick down to your side on the motion leg for stability. ► Running To Sumo Squat The first exercise is fairly simple, just run on the spot for about 10 steps. After each round of running, pop your feet out to outside shoulder width, and complete a body weight sumo squat. Be sure to maintain a neutral spine during the squat portion. You can touch the ground as well if you like for some more dynamic element. If either movement is too much, modify it as you need for the 30 seconds of work. ► Single Leg Squat & Jump + Outside Tap (right leg) This one is spicy, so be sure to practice it before the warm up. We'll start with our feet at or inside shoulder width. We're going to be holding most of our weight on on foot, while using the other foot for slight stability. We'll squat down, trying to maintain our balance and control under only one leg. Once you reach the lower phase of the squat, tap your control foot outside shoulder width, and maintain the position of the foot under load. When you bring your foot back to center, try a single leg hop. This movement is super dynamic and involves balance, stability, and explosive power. This is booty gaining territory! If you're having a hard time with one leg, try it with both. You can also limit the distance of your outside foot tap, or forgo the jump. You can always use a broomstick in front of you for the entire movement for added stability. ► Single Leg Squat & Jump + Outside Tap (left leg) We'll now do the same as the last exercise, but with the opposite leg. This will be completed for another 30 second interval. If you'd like, and can keep track, try alternating the start leg for each round. ► Alternating Reverse Lunge Start with your feet at shoulder width apart. We'll be doing reverse lunges by bringing one foot back, and bending our forward knee. Remember to maintain an upright posture. For the demo, I'll be switching legs by hopping between each forward foot. This is dynamic and very difficult to finish off each round with. If it's too much for you, you can start with, or transition to, a simple reverse lunge that returns to neutral between each repetition. A broom stick can also be used for added stability. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements if you need. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 3:30​​​​​​ Demo 5:20​​ Rounds 1 - 4 20:33​​​ Complete!

Comment below with how well you did with this workout!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://fave.co/2SgStl5 ☼ Today's workout will be focused on the core. We'll be doing all our exercises on the ground, so you'll need a yoga mat or soft surface. The first part is a warm up with Cross Toe Touches and Jumping Jacks. I'll then demo the exercises for you, but please feel free to adapt them as needed for your comfort and ability. There are 4 exercises total, which we'll be doing for 30 seconds each. After each exercise, there is a 20 second rest. There's 5 rounds of these exercises. The first 5 rounds are: ► Bird Dog Start off in a tabletop position. You knees should be under your hips, with your hands under your shoulders. We'll be stretching one arm out in front, with the opposite leg back to the rear. On each rep, switch the arm/leg that your putting in motion. If the Bird Dog is a little too simple, try crunching your moving leg in towards your chest for more abdominal work. ► Side to Side Plank We'll start this one in a plank position. Rotate your hips from left to right, while maintaining core stability. Don't let the rotation get sloppy or uncontrolled. If the rotations are too difficult, try to just hold a normal plank for the entire 30 seconds. ► Low Plank With Spiderman We'll be starting this one in a plank on our elbows/forearms. From the plank position, bring one knee outside your body towards your head. Return the foot to resting position, and complete a rep with the other leg. For a variation, try this one in a high plank by keeping your hands on the floor instead of your elbows. This will also give you more room to complete the Spiderman motion. ► Reverse Crunch Start this one supine, on your back with your legs out straight. Bring both feet up about 6 inches off the floor. We'll be bending our legs at the knees and bringing them up towards our chest. You can keep your hands and arms in whichever position feels most comfortable, for me it was down to the side. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements if you need. Remember to only do what you're able to safely. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​​ Warm Up 3:27​​​​​​ Demo 5:31​​ Rounds 1 - 5 19:44​​​ Finisher Rounds 25:39​​​ Complete! - - - - - - - - - - - - - - - - - - - - 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​

Comment below with how well you did with this workout!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://geni.us/Zjyf ☼ Today we're doing a workout focused on the legs. We're going to start off with a warm up by doing Jumping Jacks and High Knees. I'll then demo the exercises for you, but please feel free to adapt them as needed for your comfort and ability. There are 4 exercises total, which we'll be doing for reps. There's 5 rounds of these exercises. At the end, we'll be doing a timed finisher. Watch the on screen timer for when to start and stop The first 5 rounds are: ► 5 x Wide Lunge (each leg) Start off in a neutral standing position. We'll be stepping forward into a wide lunge, with the front foot going just outside shoulder width. Without letting your back knee touch the ground, step back to neutral. We'll do one leg at a time. For a variation, try just a simple straight lunge. You can also hold a broom stick down to your side on the motion leg for stability. ► 10 x Squat With Calf Press Start in a standing position with feet at shoulder width. We'll be completing a simple body weight squat. Lower down while keeping a neutral spine, and try to keep your feet from passing over the front of your toes. When you come back to standing, extend through onto the balls of your feet for a calf press. Skip the calf press if it's too hard, or use a broomstick for stability and try the whole motion. ► 5 x Lunge Launch (each leg) We'll again be doing a lunge motion for this one. Begin at standing as before, but we'll be stepping out straight in line. When your front foot lands, launch it upwards and try to get about 6 inches off the ground. When you land, return that foot to standing for 5 reps. Switch feet after 5 reps. If the launch is or becomes too difficult, try just completing a normal lunge forward. ► Squat With Stepback You'll start in a standing position, with feet at shoulder width apart. Squat down while maintaining a neutral spine - which is going to be super important for the next movement. Once at the bottom of the squat, step on foot back, behind your body. Return it forward, and then complete the squat by standing up. Complete 5 reps on each foot before switching. Once again, try just completing a squat or use a vertical broom stick to stabilize the movement. The last 5 rounds are for time: ► 30 Seconds - Running On The Spot For the finisher, we'll be doing 30 seconds of work with 30 seconds of rest. Follow the on screen timer and bells. Simply run on the spot for this one. Depending on how much energy you have left, drive those knees up for the entire 30 seconds. You can start with more movement and taper it back to simple running as the timer counts down - just keep moving!!! - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements if you need. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​​ Warm Up 3:27​​​​​ Demo 5:31​ Rounds 1 - 5 19:44​​ Finisher Rounds 25:39​​ Complete! - - - - - - - - - - - - - - - - - - - - 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​

Comment below with how well you did with this workout!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://geni.us/Zjyf ☼ Today we're a workout that will target your entire body. All you'll need is some open space and your body weight! We're going to start with a warm up by doing some Mountain Climbers and Heel Taps. Next I'll demo each exercise. Once we've got the movements down, we'll begin our rounds. Each of the first 5 rounds will consist of 3 exercises, that we'll be completing for repetitions. The last 5 rounds will be timed, with 60 seconds of work and 30 seconds of rest. The first 5 rounds are: ► 10 x Burpees Burpees crush the full body! Start in a high plank position and try to hop your feet forward into a squat. Once there, jump up with both feet, when you land you'll return to the high plank. Repeat this for 10 reps. If this is a little too difficult, try to step through instead of hopping. And if the jump becomes too much, try just returning to a standing position and reach your arms above your head. ► 10 x Squats Stand with your feet at about shoulder width apart. Squat down while trying to keep your knees from going passed your feet. Keep your spine neutral, which means don't slump forward with your upper torso. Proper form is super important with squats. If this is too difficult, or it becomes hard, try holding a broomstick in front of you to stability yourself as you squat. ► 10 x Side - Side Plank with Shoulder Taps Start in a high plank, and we're going to move laterally for about 3 steps. Once you arrive at the other end, use each hand to tap the opposite shoulder. Then we'll head back to the other end and complete the same shoulder taps. There will be 5 movements in each direction. If this is too difficult, try to stay stationary instead of moving. Complete the shoulder taps with me as I call them out. The last 5 rounds are for time: ► 60 Seconds Toe Taps This is the burning finisher. Start in a standing position with feet together. We're going to hop up and move our feet to outside shoulder width. Once there, bend forward and tap the ground. For an easier form, try to skip the hop and just bend over touching the ground. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements if you need. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​ Warm Up 4:28​​​​ Demo 6:55​​ Rounds 1 - 5 31:37​ Finisher Rounds 38:57​ Complete! - - - - - - - - - - - - - - - - - - - - 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​

Comment below with how well you did with this workout!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://fave.co/2SgStl5 ☼ Today we're doing a workout focused on the upper body. We'll do one exercise for each the back, chest, biceps and triceps. All you'll need is a band! We're going to start with a warm up by doing some Jumping Jacks and Twisting Toe Touch. Next I'll demo each exercise. Once we've got the movements down, we'll begin our rounds. Each of the first 5 rounds will consist of 4 exercises, that we'll be completing for repetitions. The last 5 rounds will be timed, with 30 seconds of work and 30 seconds of rest. The first 5 rounds are: ► 10 x Standing Row Using your band, place it under both of your feet. Slightly bend over at the hip, while keeping a neutral spine. We'll be rowing with both hands up from our feet, so hold the band with enough tension to give resistance. For your own comfort, bend over enough so that you can properly feel this exercise squeeze your back. The more you bend over, the higher you should feel it above your lats. ► 10 x Chest Press While standing upright and with feet shoulder width apart, wrap the band around your upper back. Grab the band on either side in both hands with enough tension so that it doesn't move on up or down on your back. We'll be pressing the band straight out in front of us, targeting our chest, shoulder and triceps. ► 10 x Standing Curl Start in standing position with feet shoulder width apart. Place the band under both feet, and hold onto either the handles or the band directly. Ensure there band has tension while your arms are fully extended downwards. We'll curl the band with both hands upwards. For some added difficulty, try changing the hand position of the bands. You can lead the band from the inside or outside, or use a hammer position. ► 10 x Single Arm Tricep Extension To start on your right arm, use a standing position with the right leg slightly back. Place the band under your right leg, and grab the band with your right arm. We'll be extending our arm above our head. Try to keep your elbow tight to your head and avoid swaying it outwards as your press the band upwards. Complete 10 reps on the right arm, then we'll switch to 10 reps on the left arm. You can again use varying grip positions to increase or decrease the difficulty of the extensions. The last 5 rounds are for time: ► 30 Seconds High Plank - Spidermans - Downward Dogs For the finisher, we'll be doing 30 seconds of work with 30 seconds of rest. Follow the on screen timer and bells. Start in a high plank, and one leg at a time complete a spiderman. This is done by bringing each knee towards the chest. Once each leg is complete, complete a downward dog by pressing your butt up towards the sky. Try to extend your arms and rotate your shoulders to get a full extension. Return to the high plank and complete it again. Only do as much as you can handle! If it start getting too much, try just holding the high plank or incorporating as much of the movements as you'd like. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements if you need. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​​​ Warm Up 3:13​​​​ Demo 6:21​​ Rounds 1 - 5 25:35​ Finisher Rounds 31:23​ Complete! - - - - - - - - - - - - - - - - - - - - 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​

Comment below with how well you did with this workout!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://geni.us/Zjyf ☼ Today we're a full body, dynamic workout. All you'll need is some open space and your body weight! We're going to start with a warm up by doing some Side-To-Side Hops & High Knees Next I'll demo each exercise. Once we've got the movements down, we'll begin our rounds. Each exercise will be it'll be 40 seconds long, followed by 20 seconds of rest. The 3 rounds consist of: ► 1. Plank Punch To Shoulder Tap We'll start off in a high plank, with toes and palms on the floor. Using alternating hands, punch out in front of you. When you complete each of the two hands, touch each of your shoulders using the opposite hand. Again, use alternating hands, and then return to punches. This continues for 40 seconds. For an easier version, try keeping your knees on the floor as well. ► 2. Lateral Squat To Twist (Right) Stand with feet shoulder width apart, and bring your right leg outside into a lateral squat. Your left foot remains in position. When you come back to center, continue through with your right foot so that your upper leg crosses your torso. This is the twist part. Try to do this in a continual motion without resetting between reps. If that's too difficult, try resetting your feet at neutral between reps. This will help recover your balance. ► 3. Lateral Squat To Twist (Left) This one will be the same movement, but in reverse. Keep your right foot planted for the exercise. You can also alternate (Left) and (Right) as the second and third exercise in the Round, so that each side is relatively equally recovered. ► 4. Plank To Low Squat Start out in a high plank position. We're going to dynamically hop our feet forward towards our hands. When your get there, bring your upper body into a loaded squat position. Remember to keep a neutral spine, just as though your doing a squat. Bring your hands up, and then back down to the floor. Once your hands are settled, hop your feet out and then start again. For an easier version, try stepping your feet to your hands one at a time. - - - - - - - - - - - - - - - - - - - - Feel free to take a longer break between rounds, or modify the movements if you need. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​​ Warm Up 3:09​​ Demo 4:07 Round 1 8:02 Round 2 11:15​​​​ Round 3 15:47​​​​ Finish - - - - - - - - - - - - - - - - - - - - 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_...​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ - - - - - - - - - - - - - - - - - - - - DEAF KEV - Invincible [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS​​ Free Download / Stream: http://ncs.io/invincible​ Itro & Tobu - Cloud 9 [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS​​ Free Download / Stream: http://ncs.io/cloud9​ Different Heaven - Nekozilla [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS​​ Free Download / Stream: http://ncs.io/nekozilla

Comment below with how well you did with this workout!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://geni.us/Zjyf ☼ Today we're doing a really great workout focused on our lower body. All you'll need is a mat, some open space and your body weight! Each round has 3 exercises with a number of reps, then one exercise at the end for time. We're doing 3 rounds of: ► 1. Squat + Jump (12 Reps) Start with your feet shoulder width apart, and complete a normal squat. On the way up, continue the momentum to a jump, and land in the same position. If the jump is too much, try rolling up to a calf raise by extending up from your toes. Or just do a body weight squat for 12 reps. ► 2. Squat + Step Out (12 Reps) Once again, start with a normal squat. Upon completion of the squat, step out your foot to outside-shoulder-width. Alternate your feet that you step out with between each repetition. ► 3. Reverse Lunge To Knee Drive. Start with your feet slightly inside shoulder width in a standing position. Step one foot back to a reverse lunge, and when you come back to standing - drive the same knee towards your chest. Complete 6 reps on one side, then switch to 6 reps on the other. This exercise is great for building power while also training your stability and balance. If the continual lunge-drive is too difficult, try completing the knee drive and returning to standing. Then from there, bring your knee up in a more controlled fashion. ► 4. Prisoner Squat (30 Seconds) This will be the one exercise we complete for time. Lay your yoga mat in front of you, or use a soft surface. Start in a standing position with your hands locked behind your head. When we begin, bring one knee down to the mat, followed by the other. Return to a half standing position by stepping your feet through, one at a time. - - - - - - - - - - - - - - - - - - - - We'll start off with a warm up, then a demo of each exercise. Then it's 3 rounds of each. Feel free to take a longer break between rounds, or modify the movements if you need. 😃 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_...​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​ - - - - - - - - - - - - - - - - - - - - DEAF KEV - Invincible [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS​ Free Download / Stream: http://ncs.io/invincible Itro & Tobu - Cloud 9 [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS​ Free Download / Stream: http://ncs.io/cloud9 Different Heaven - Nekozilla [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS​ Free Download / Stream: http://ncs.io/nekozilla

Comment below with how well you did with this workout!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://geni.us/Zjyf ☼ Today we're going to be focused on our abs and lower body. All you'll need is a mat, some open space and you body weight! Each exercise will be on for 30 seconds, with 15 seconds of rest. We're doing 3 rounds of: ► 1. Squat To Calf Raise This one is pretty simple, just complete a body weight squat. Add in a calf raise by extending further upwards onto your toes, and a reach to the sky. If any part of that is too difficult, try just the squat or use a broom handle to add stability. ► 2. Reverse Plank With Walk Out Start in a reverse plank, which is facing upwards on your feet and hands. Knees are bent to create a stable position. One foot at a time, step out so your heel is on the ground, then step each foot back in. For a regression, try laying on your back and flutter kicking your feet while elevated about 6" off the ground. ► 3. Forearm Pushup With Plank Leg Lift Start in a plank with your forearms on the ground, toes as well. The first movement is pushing your butt up in the air, for the forearm pushup. Once you're back to center, raise each leg at a time upwards from the plank position. For a simpler version, try just a plank with the upwards leg raise. ► 4. Jack Heel Tap With Side Tap This one is similar to a jumping jack, but no jumping! Just squat down and touch your heels, and while extending upwards bring one foot out laterally. Switch feet between reps. ► 5. Giant Mountain Climbers Normal mountain climbers start you off in a plank position, and have you jump one foot at a time towards your chest. Giant are the same, but bigger. Bring those feet outside your shoulder as best you can. Try a simple mountain climber for an easier version, or even easier - just step instead of jumping. - - - - - - - - - - - - - - - - - - - - We'll start off with a demo of each exercise. Then it's 3 rounds of each. Feel free to take a longer break between rounds, or modify the movements if you need. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​​ Warm Up 3:00​ Demo 5:21​​​ Round 1 9:07​ Round 2 13:00​​​ Round 3 16:41​​​ Finish - - - - - - - - - - - - - - - - - - - - Leave a comment with how you did, and any requests for future workouts 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_...​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ​​​COMMENT BELOW WITH WORKOUT REQUESTS AND IDEA 😘 - - - - - - - - - - - - - - - - - - - - Itro & Tobu - Cloud 9 [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS​ Free Download / Stream: http://ncs.io/cloud9 - - - - - - - - - - - - - - - - - - - - DEAF KEV - Invincible [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS​ Free Download / Stream: http://ncs.io/invincible - - - - - - - - - - - - - - - - - - - - Different Heaven - Nekozilla [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS​ Free Download / Stream: http://ncs.io/nekozilla

Comment below with how well you did with this workout!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://geni.us/Zjyf ☼ Today we're doing a really great workout, targeting our abs, legs and arms. All you'll need is a dumbbell and some space! ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://fave.co/2SgStl5 ☼ Each exercise will be on for 30 seconds, with 15 seconds of rest. We're doing 3 rounds of: ► 1. Right Side Bridge With Press Start on a yoga mat on your right side. We'll be going between a high bridge and a low bridge, with a press between each rep. Use a weight for difficulty. For a simpler form, try just holding your arm up between bridge positions. ► 2. Left Side Bridge With Press This is the same as #1 but on the left side on the mat. 30 seconds of work, with another 15 seconds rest. ► 3. Superman To Climber Lay on your stomach for this one. We'll spread our arms and legs out and up to complete the Superman, then move into the climber. Press up to a plank, then move each knee towards the chest. ► 4. Reverse Lunge With Twist Start with feet in neutral position, and do a reverse lunge by stepping to the back with one foot. Twist towards the other foot with a weight in hand. You can try this one with no weight or twist for an easier version. - - - - - - - - - - - - - - - - - - - - We'll start off with a demo of each exercise. Then it's 3 rounds of each. Feel free to take a longer break between rounds, or modify the movements if you need. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​​ Warm Up 3:09 Demo 5:03​​ Round 1 8:00 Round 2 10:53​​ Round 3 13:47​​ Finish - - - - - - - - - - - - - - - - - - - - Leave a comment with how you did, and any requests for future workouts 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_...​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​ ​​​COMMENT BELOW WITH WORKOUT REQUESTS AND IDEA 😘 - - - - - - - - - - - - - - - - - - - - David Bulla - Unexpected [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS​​ Free Download / Stream: http://ncs.io/unexpected​ - - - - - - - - - - - - - - - - - - - - Verm - Explode [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS​ - - - - - - - - - - - - - - - - - - - - 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!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://geni.us/Zjyf ☼ Today we're doing a really great workout, targeting our abs and arms. This one will be felt in the whole body, and it's some great high intensity interval training. ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://fave.co/2SgStl5 ☼ Each exercise will be on for 30 seconds, with 15 seconds of rest. We're doing 3 rounds of: ► 1. Plank Ups To Knee Taps Start in a high plank, with your hands and toes on the ground. We'll begin the movement by going to our forearms/elbows and pressing back up to a high plank. Step out with one leg, and kick through with the other, then tap your knee with your hand. Alternate to the other leg on each repetition. For a regression, try only doing the plank ups, or add a lateral step out (move one leg out to side instead of knee taps) ► 2. Half Plank With Alternating Leg-Arm Start in a high plank position, but with bent knees. We'll be holding this position, while extending one leg out to the rear. With your opposite hand, touch the small of your back. This exercise is great for core stability. Alternate on each rep. For a regression, try doing s slow mountain climber(plank while moving each foot back for reps). ► 3. Crunch With Reach Out We'll start sitting down. Raise your feet slightly up, and complete a crunch with a weight or dumbbell. Rotate the weight under your legs, and upon going back to neutral - press the weight straight up with each hand. Rotate the weight between your hands between reps. This one is tough, so for a simpler version try keeping your feet on the ground, or do the movement without a weight. ► 4. Mountain Climber With Tap OutStart in a high plank position. We'll begin by doing simple mountain climbers, and add a movement with alternating hands. Tap your hands to just outside shoulder with, one at a time, while doing the mountain climbers. Great for stability! To try a simpler version, only do mountain climbers. ► 5. Half Plank To Side to Side With Row.Start in a half plank, which is hands on the ground with knees bent. Hop both feet at the same time from side to side. On each side, row the same side hand through. This will work your stability. It's a long name but a simple movement. For a regression, try to step instead of hoping, or skip the row. - - - - - - - - - - - - - - - - - - - - We'll start off with a demo of each exercise. Then it's 3 rounds of each. Feel free to take a longer break between rounds, or modify the movements if you need. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​ Warm Up 3:22 Demo 5:28​ Round 19:15​ Round 2 13:08​ Round 3 16:50​ Finish - - - - - - - - - - - - - - - - - - - - Leave a comment with how you did, and any requests for future workouts 🙋‍♀️CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_/​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl ​​​COMMENT BELOW WITH WORKOUT REQUESTS AND IDEA 😘 - - - - - - - - - - - - - - - - - - - - David Bulla - Unexpected [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS​ Free Download / Stream: http://ncs.io/unexpected - - - - - - - - - - - - - - - - - - - - Verm - Explode [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS - - - - - - - - - - - - - - - - - - - - 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!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://geni.us/Zjyf ☼ Today we're doing 3 round of 5 exercises! All you need is your body weight and some free space. My friend Nicole is joining for today's workout 🤗 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://fave.co/2SgStl5 ☼ Each exercise will be on for 20 seconds, with 15 seconds of rest. We're doing 3 rounds of: ► 1. Reverse Lunge To Jump Start with your feet in a staggered position, and we'll being doing lunges. At the completion of each lunge, we'll hop up with both feet. For the dynamic version, try hoping between lunges. If that's too difficult, try just doing a normal lunge and a split squat(no hop) ► 2. Squat Toe Tap Starting with feet shoulder with apart, squat down and back up. While still moving raise one foot upwards and tap your toe. Repeat, changing the foot you tap each rep. For a regression, try just a normal squat and raise your toe in a controlled fashion. If raising your leg is too difficult, a squat followed by bending over to touch your toe also works! ► 3. Lateral To Stationary Squat Start with feet slightly wider than shoulder width apart, then squat down from side to side. Complete with a normal squat in the middle. For an easier version, try varying the depth of the side-side squats. ► 4. Reverse Lunge To Kick Start with feet shoulder width apart, and complete a reverse lunge by lowering one foot at a time to the rear. On the upward part of the movement, kick the in-motion foot out to the front for a kick. Try to do it while not allowing the moving foot to touch the ground. For a regression, allow the moving foot to settle at neutral before completing the kick out. ► 5. Donkey Kick To Abduction Start with feet inside shoulder width, and squat down while maintaining a neutral spine. Kick one foot out to the rear with a bent knee. When coming back to neutral, complete a leg abduction by raising the same leg out to the side. For a regression, try doing a toe-touch to the rear instead of a donkey kick. We'll start off with a demo of each exercise. Then it's 3 rounds of each. Feel free to take a longer break between rounds, or modify the movements if you need. 😃 - - - - - - - - - - - - - - - - - - - - 0:00​ Warm Up 1:34​ Demo 4:00​ Round 1 7:02​ Round 2 10:14​ Round 3 13:15​ Finish - - - - - - - - - - - - - - - - - - - - Leave a comment with how you did, and any requests for future workouts 🙋‍♀️ ☼ AMAZON | https://amzn.to/2OHCzLE​​​ ☼ FITNESS BOOK | https://geni.us/IPj4Vpe​​​ CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_/​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ​COMMENT BELOW WITH WORKOUT REQUESTS AND IDEA 😘 ☼ MUSIC Unison - Reality [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS​​ Free Download / Stream: http://ncs.io/reality​ David Bulla - Unexpected [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS​​ Free Download / Stream: http://ncs.io/unexpected​ Verm - Explode [NCS Release] NCS: Music Without Limitations NCS Spotify: http://spoti.fi/NCS

Comment below with how well you did with this workout!!! 😍 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://geni.us/Zjyf ☼ Today's workout is 2 rounds of 5 exercises total. You can use a kettlebell, or try an alternative with bodyweight. You can complete these at home, or anywhere to get a really great + quick workout in. Each exercise will be on for 30 seconds, with 15 seconds of rest. We're doing 2 rounds of: ► 1. Switch Jump Lunge with High Knee Start off in a lunge position and hop up, switching the forward foot. Between each rep, try a front knee in a dynamic way. If that's too difficult, try doing alternating lunges with a more static front knee. ► 2. Kettlebell Swing to Low Squat Swing Try a KB swing from a standing position, and alternate to a squatted position with another swing. If you don't have a kettlebell try doing body weight squats. ► 3. Pulse Squat Stepouts Squat down and pulse a couple times, then stand back upright. At the top, alternate each foot to tapping outside shoulder width. ► 4. Lateral Squat Jump with Calf Raise Squat down and step out laterally from side to side. When you're back in a neutral stance, try a calf raise. If that's too difficult, try simply stepping from side to side with calf raise. ► 5. Kettlebell Swing With In & Out Jump A KB swing with a hop to a middle standing position. As a regressing try a squat to floor tap. We'll start off with a demo of each exercise. Then it's 3 rounds of each. Feel free to take a longer break between rounds, or modify the movements if you need. 😃 ☼ PROTEIN | https://geni.us/BhQ6​​ Leave a comment with how you did, and any requests for future workouts 🙋‍♀️ ☼ AMAZON | https://amzn.to/2OHCzLE​​ ☼ FITNESS BOOK | https://geni.us/IPj4Vpe​​ CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_/​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​ ​COMMENT BELOW WITH WORKOUT REQUESTS AND IDEA 😘

Today we're making some delicious protein bars. Follow along with the recipe in the video using the steps below 👇 ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://geni.us/Zjyf ☼ ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://fave.co/2SgStl5 ☼ ☼ Ingredients ☼ Greek Yogurt Honey Vanilla Granola Frozen Berries Choice Of Protein ☼ FITNESS BOOK | https://geni.us/IPj4Vpe​​​​​​ CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_...​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​​​​ ​COMMENT BELOW WITH WORKOUT REQUESTS AND IDEA 😘

Today we're doing a body weight, ab focused workout that you can do at home 😍 Each exercise will be on for 30 seconds, with 15 second breaks between exercises. ▼ 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑻𝒉𝒆 𝑪𝒉𝒂𝒏𝒏𝒆𝒍▼ ► Get Your SUPPLEMENTS Here | https://fave.co/2SgStl5 ☼ We'll do 3 round consisting of 5 exercises each. The exercises are: 1. High Leg Raise 2. Reach To Crawl Out 3. Knee Drive (Right Leg) 4. Knee Drive (Left Leg) 5. Jumping Jack To High Knee We'll start off with warm up and a demo of each exercise. Then it's 3 rounds of each. Feel free to take a longer break between rounds, or modify the movements if you need. 😃 ☼ PROTEIN | https://geni.us/BhQ6​​​​​ Leave a comment with how you did, and any requests for future workouts 🙋‍♀️ ☼ FITNESS BOOK | https://geni.us/IPj4Vpe​​​​​ CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_...​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​​​ ​COMMENT BELOW WITH WORKOUT REQUESTS AND IDEA 😘

Today's workout is 3 rounds of exercises using weights, socks and a smooth surface. 😍 We'll do 3 round consisting of 5 exercises each. The exercises are: 1. Squat To Calf Raise 2. Lateral Lunge With Punch 3. Curtsy To Curls 4. Side Squat With Reach 5. March To Jack Slides We'll start off with warm up and a demo of each exercise. Then it's 3 rounds of each. Feel free to take a longer break between rounds, or modify the movements if you need. 😃 ☼ PROTEIN | https://geni.us/BhQ6​​​​ Leave a comment with how you did, and any requests for future workouts 🙋‍♀️ ☼ AMAZON | https://amzn.to/2OHCzLE​​​​ ☼ FITNESS BOOK | https://geni.us/IPj4Vpe​​​​ CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_...​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​​ ​COMMENT BELOW WITH WORKOUT REQUESTS AND IDEA 😘

Today's workout is 3 rounds of exercises using only a pillow! We'll do 3 round consisting of 5 exercises each. The exercises are: 1. V Sit With Pillow Pass 2. Sit And Twist 3. V-Up To Tuck and Twist 4. Crunch With Alternating Leg Raise 5. Shoulder Tap + Knee Tuck We'll start off with warm up and a demo of each exercise. Then it's 3 rounds of each. Feel free to take a longer break between rounds, or modify the movements if you need. 😃 ☼ PROTEIN | https://geni.us/BhQ6​​​ Leave a comment with how you did, and any requests for future workouts 🙋‍♀️ ☼ AMAZON | https://amzn.to/2OHCzLE​​​ ☼ FITNESS BOOK | https://geni.us/IPj4Vpe​​​ CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_/​​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​​ ​COMMENT BELOW WITH WORKOUT REQUESTS AND IDEA 😘

Today's workout is 3 rounds of exercises with weights. I'm using kettlebells, but you can also use weights or any improvised weight (like soup cans) We'll do 3 round consisting of 5 exercises each. The exercises are: 1. Squat To Alternating Row 2. Reverse Lunge To Around The World 3. Squat To Front Raise 4. Curtsy Lunge To Press Out 5. Squat To Shoulder Press We'll start off with warm up and a demo of each exercise. Then it's 3 rounds of each. Feel free to take a longer break between rounds, or modify the movements if you need. 😃 ☼ PROTEIN | https://geni.us/BhQ6​​ Leave a comment with how you did, and any requests for future workouts 🙋‍♀️ ☼ AMAZON | https://amzn.to/2OHCzLE​​ ☼ FITNESS BOOK | https://geni.us/IPj4Vpe​​ CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_/​​ ☼ FACEBOOK | https://bit.ly/2CgYKWl​ ​COMMENT BELOW WITH WORKOUT REQUESTS AND IDEA 😘

Today's workout is 3 rounds of body weight exercises. You can complete these at home, or anywhere to get a really great + quick workout in. Each exercise will be on for 30 seconds, with 15 seconds of rest. We're doing 3 rounds of: 1. Side Lunge To Knee + Elbow Touch (Right Leg) 2. Side Lunge To Knee + Elbow Touch (Left Leg) 3. Kick Through 4. Knee To Prisoner Squat 5. Reverse Plank Reach We'll start off with a demo of each exercise. Then it's 3 rounds of each. Feel free to take a longer break between rounds, or modify the movements if you need. 😃 ☼ PROTEIN | https://geni.us/BhQ6​ Leave a comment with how you did, and any requests for future workouts 🙋‍♀️ ☼ AMAZON | https://amzn.to/2OHCzLE​ ☼ FITNESS BOOK | https://geni.us/IPj4Vpe​ CONNECT WITH ME! ☼ INSTAGRAM | https://www.instagram.com/_lynandrea_/​ ☼ FACEBOOK | https://bit.ly/2CgYKWl ​COMMENT BELOW WITH WORKOUT REQUESTS AND IDEA 😘