Womens Workouts

35 Min BUILD & BURN Home Workout | Drop Set Dumbbell Workout + 5 Min Cool Down

Published

7 hours ago

September 27, 2024

35 Min BUILD & BURN Home Workout | Drop Set Dumbbell Workout + 5 Min Cool Down

This 35 minute drop set dumbbell workout is exactly what you need to BUILD muscle and endurance. If you’ve skipped the dumbbells workouts in the past, the I’m asking you to take a chance on this one. Strength training is incredibly effective at not only building muscle strength and tone, but the added weight places an extra amount of exertion on you throughout each of the exercises, resulting in more calories burned. This is key for losing body fat.

Here’s how this workout will go down:
– Each round consists of 3 exercises that are the same or similar movements.
– For most of the workout, the 1st exercise in each round will use x2 dumbbells.
– Drop to x1 dumbbell for the 2nd exercise in the round.
– Drop to bodyweight only for the 3rd exercise in the round.
– Each exercise is 20 sec, so you’ll complete all 3 exercises each round without rest, for a total of 60 seconds, before taking a 20 sec rest.
– There are a few exercises that are the exception to this as we do some unilateral movements, but the 20/20/20 second format will be consistent throughout the workout.

Don’t forget to warm up before your workout!
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WORKOUT DETAILS

👉🏼 Duration: 35 Mins + 5 Min Cool Down
👉🏼 Equipment: One set of dumbbells (I’m using 25 lb / 11.3 kg dumbbells), a bench (optional) and a mat.
👉🏼 Timing: 20 Sec Work x3, 20 Sec Rest

0:30 Lower Body Exercises

Sumo Squat Deadlift x2 Dumbbells
Sumo Squat Deadlift x1 Dumbbell
Sumo Squat Bodyweight Only

Alt Forward Lunge x2 Dumbbells
Alt Forward Lunge x1 Dumbbell
Alt Forward Lunge Bodyweight Only

High Squat x2 Dumbbells
Goblet Squat x1 Dumbbell
Air Squat Bodyweight Only

Alt Rear Lunge x2 Dumbbells
Alt Rear Lunge x1 Dumbbell
Alt Rear Lunge Bodyweight Only

5:50 Abs & Core

Crunches
Alt Cross Crunches
Prayer Crunch

Flutter Kicks
Reverse Crunches
Hip Lifts

Side Plank Dips R
Plank Hip Dips
Side Plank Dips L

9:50 Upper Body Exercises

Bent Over Row x2 Dumbbells
Bent Over Row R x1 Dumbbell
Bent Over Row L x1 Dumbbell

Arnold Press x2 Dumbbells
Arnold Press R x1 Dumbbell
Arnold Press L x1 Dumbbell

Bent Over Supine Row x2 Dumbbells
Bent Over Supine Row R x1 Dumbbell
Bent Over Supine Row L x1 Dumbbell

L-Sit Shoulder Press x2 Dumbbells
L-Sit Shoulder Press R x1 Dumbbell
L-Sit Shoulder Press L x1 Dumbbell

15:10 Abs & Core

Tuck to Extend
Sprinter’s Sit Up R
Sprinter’s Sit Up L

Leg Lifts
Alt Bicycle Leg Drops + Crunch
Extended Leg Circles

Oblique Crunch Kicks R
Crunch Kicks
Oblique Crunch Kicks L

19:10 Lower Body Exercises

RDL x2 Dumbbells
Single Leg RDL R x1 Dumbbell
Single Leg RDL L x1 Dumbbell

Bulgarian Lunge R x2 Dumbbells
Bulgarian Lunge R x1 Dumbbell
Bulgarian Lunge R Bodyweight Only

Bulgarian Lunge L x2 Dumbbells
Bulgarian Lunge L x1 Dumbbell
Bulgarian Lunge L Bodyweight Only

Glute Bridge x2 Dumbbells
Single Leg Glute Bridge R Bodyweight Only
Single Leg Glute Bridge L Bodyweight Only

24:30 Abs & Core

Side Reach Crunch to Left Side
Tabletop Crunch (touch toes)
Side Reach Crunch to Right Side

Scissor Kicks on Elbows
Leg Extension Abductions
Butterfly Sit Ups

Oblique V Ups R
Oblique V Ups L
Hollow Hold

28:30 Upper Body Exercises

Chest Press x2 Dumbbells
Ico Chest Press R x1 Dumbbell
Ico Chest Press L x1 Dumbbell

Chest Flyes x2 Dumbbells
Ico Chest Flyes R x1 Dumbbell
Ico Chest Flyes L x1 Dumbbell

Alt Hammer Curls x2 Dumbbell
Hammer Curls x2 Dumbbells
Alt Hammer Curls x2 Dumbbell

Alt Cross Body Curls x2 Dumbbells
Cross Body Curls x2 Dumbbells
Alt Cross Body Curls x2 Dumbbells

33:50 Finisher

Thrusters x2 Dumbbells
Single Arm Snatch R x1 Dumbbell
Single Arm Snatch L x1 Dumbbell

35:10 Cool Down + Stretch

👍🏽 LIKE if you want more full body workouts with weights!
💬 COMMENT to let us know what other videos you want to see.
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THANK YOU for watching and please remember to subscribe! We feel so grateful to have such an amazing YouTube community.

TIFF x DAN

DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

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Womens Workouts

30 Min MIGHTY Full Body Workout – Dumbbells | Caroline Girvan

Published

29 mins ago

September 27, 2024

NewsAdmin

30 Min MIGHTY Full Body Workout - Dumbbells | Caroline Girvan

A full body workout hitting all of the major muscle groups in the upper body, and using static lunges as a staple to target the entire lower body with some RDLs for more hamstring specific! Finishing with an absolute abdominal burnout!

The timer will be on for 60 seconds per exercise with 20 seconds rest in between!

All you will need is a pair of dumbbells and your mat!

The dumbbells I am using for your reference are 17.5kg for most of the workout! I will reduce to 9kg each for shoulder press and holding during abs section!

These are straight forward compound movements with full range movement and standard tempo to allow you to perhaps lift that little bit heavier compared to if consisting of isometrics, tempo or partial reps!

CHEST PRESS
CHEST PRESS
STATIC LUNGE (one side)
SWITCH SIDE!
SHOULDER PRESS
SHOULDER PRESS
STATIC LUNGE (one side)
SWITCH SIDE!
BENT OVER ROW (one side)
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE
STATIC LUNGE (one side)
SWITCH SIDE!
PULLOVER
PULLOVER
STATIC LUNGE (one side)
SWITCH SIDE!
STAGGERED RDL (one side)
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE

Finisher:
3 minutes non stop!
DUMBBELL CRUNCH HOLD LEG LOWER
DUMBBELL TOE REACH
DUMBBELL CRUNCH HOLD LEG LOWER

The biceps are worked within the rows and triceps during chest press & shoulder press! There are no specific arms exercises due to this and compound movements such as chest press and rows recruit a lot more muscles over isolation so perfect for shorter workouts!

We finish with some ab specific exercises! Let’s focus on really holding that crunch during the leg lowers, pushing the lower back well into the mat and during toe reaches, how high can you crunch and reach whilst controlling the lowering back to mat? 😁

Perfect workout when you want a full body resistance workout in 30 minutes!

Have fun!! I sure did!! 🔥🤩

Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

Today’s Optional Add-on: https://youtu.be/kZDvg92tTMc

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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Womens Workouts

3 MIN Kegel Exercises For MEN And WOMEN To Improve S=-X Life ❤️ PART 3 | Pelvic Floor Exercises

Published

1 hour ago

September 27, 2024

NewsAdmin

3 MIN Kegel Exercises For MEN And WOMEN To Improve S=-X Life ❤️ PART 3 | Pelvic Floor Exercises

👋 Hello everyone, in this video I shared the 3 MIN Kegel Exercises For MEN And WOMEN To Improve SEX Life ❤️ PART 3 | Pelvic Floor Exercises
Save this workout and do it for 2 weeks, and you will see incredible results.

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🎦 More Kegel Exercises Videos 🎦
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👍 LIKE if you want more ab workouts!
💬 COMMENT to let us know what other videos you want to see.
🔔 SUBSCRIBE + turn on notifications, so you never miss a workout!
❤️ THANK YOU for watching, and please remember to subscribe!

⏰ Time codes ⏰
00:00 3 MIN Kegel Exercises For MEN And WOMEN To Improve S= X ❤️ Life PART 3 | Plvic Floor Exercises
00:01 Kegel Exercises 1
01:00 Kegel Exercises 2
01:53 Kegel Exercises 3

🔨 Kegel Exercises for Men: Do They Work?
What are Kegels?
What happens to your PC muscles?
For men
How to do them
Easiest Kegel exercise
Add variety
Free to try
Kegels for men?

You’ve probably heard about Kegel exercises for women — but what about for men?

Some research suggests these pelvic floor-strengthening exercises may help restore bladder control after prostate surgery. For some men, they may also help treat erectile dysfunction and prevent premature ejaculation. They might even increase the intensity of your orgasms.

Learn more about these easy exercises and how to add them to your daily routine.

What are Kegel exercises?
Kegel exercises are also called pelvic floor muscle training (PFMT) exercises. They target the muscles of your pelvic floor, also known as your (PC) muscles.

Both men and women have PC muscles. They provide support to your pelvic organs, including your urethra, bladder, and bowel. They help hold your organs in place, promoting good bladder control and sexual function.

What happens to your PC muscles over time?
When you’re young, your PC muscles are typically taut and strong. As you age, they can become weakened and stretched. They can also become too weak or loose as a result of pregnancy or childbirth, surgery for prostate cancer, bladder or bowel problems, or other factors.

This can negatively affect your bladder control and sex life. But just as you can strengthen your arm or leg muscles through regular workouts, you can strengthen your PC muscles with Kegel exercises.

Daily Kegel exercises will strengthen the morning erection and continue sexual activity, also Kegel exercises help with premature ejaculation

#10xWorkout #ABSWorkout #CompleteKEGEL #KEGELExercises #KEGEL #KEGELExercisesforMen #MorningErections #morningwood #KEGELExercisesforWOMEN #pelvicfloormuscles #PelvicFloor #PelvicFloorExercises

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Womens Workouts

30 MIN FULL BODY WORKOUT | At-Home Pilates

Published

3 hours ago

September 27, 2024

NewsAdmin

30 MIN FULL BODY WORKOUT | At-Home Pilates

Enjoy this 30-Minute Full Body Pilates Workout that will sculpt and tone your entire body. This at-home pilates class will have you feeling stronger, energised and leave you with a post-workout glow! Let me know you go in the comments below. xx

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—
DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.

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Womens Workouts

Steadyhealth's new app: Ab workouts for men & women

Published

4 hours ago

September 27, 2024

NewsAdmin

Steadyhealth's new app: Ab workouts for men & women

Have you tried our “Ab workouts for men & women” app?
http://www.steadyhealth.com/ab-workouts-for-men-and-women
You should! The personal trainers who helped us build this app tried this workout and nutritional plan with their clients. They all report weight loss, more toned muscles and a self-esteem boost in less than 3 weeks.
This success is not reserved for those who hire personal trainers — it is in the grasp of every user of the “Ab workouts for men and women” app. We’ll support your efforts with additional advice on the SteadyHealth forums.

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Womens Workouts

35 Min Full Body DROP SET Workout | Tri-Sets (Strength Training) | FULL BODY Series 07

Published

5 hours ago

September 27, 2024

NewsAdmin

35 Min Full Body DROP SET Workout | Tri-Sets (Strength Training) | FULL BODY Series 07

Download the FREE 6 week FULL BODY Series schedule at https://tiffxdan.com/6-week-full-body-home-workout-program/

Welcome to today’s 35 minute full body drop set workout, part of our 6 Week FULL BODY Series! This strength training session is designed to push your limits and maximize your gains by utilizing tri-sets and drop sets, two powerful techniques that will help you build muscle, increase endurance, and burn fat.

You’ll be performing three exercises back-to-back for each muscle group, starting with two dumbbells, then dropping to one dumbbell, and finally to bodyweight or a single-arm variation. From high squats and bent-over rows to shoulder presses and renegade rows, this workout will challenge your entire body. Get ready to take your strength to the next level in this intense, full body drop set workout!

**SCROLL FOR WORKOUT DETAILS**

* * * * *

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* * * * *

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FREE HOME WORKOUT PROGRAMS
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💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

* * * * *

**WORKOUT DETAILS**

⏱️ Duration: 34 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 20 & 30 lb dumbbells; Tiff is using 5 & 10 lb dumbbells.
⏱️ Tri-Sets: 30/30/30 / 30 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)

Exercises for this Full Body Tri-Sets DROP SET Workout

Warm Up // 30×8
High Knee Skips
Squat Front Raise
Push Up Pauses
Bird Dogs
Mountain Climbers
Side-to-Side Squats
Calf Hops
Reverse Lunges

Workout // 30/30/30 – Rest 30
High Squat
Goblet Squat
Bodyweight Squat

Bent Over Row 2DB
Bent Over Single Arm Row R 1DB
Bent Over Single Arm Row L 1DB

Shoulder Press 2DBs
Kneeling Shoulder Press R 1DB
Kneeling Shoulder Press L 1DB

Renegade Rows 2DBs
Plank Row R 1DB
Plank Row L 1DB – 10:00

Split Squat R 2DBs
Split Squat R 1DB
Split Squat R Bodyweight

Twist Curls 2DBs
Iso Hold Curl R 1DB
Iso Hold Curl L 1DB

Split Squat L 2DBs
Split Squat L 1DB
Split Squat L Bodyweight

Bent Over Supinated Row 2DBs
Bent Over Single Arm Supinated Row R 1DB
Bent Over Single Arm Supinated Row L 1DB – 20:00

Chest Press 2BD
Iso Chest Press R 1DB
Iso Chest Press L 1DB

RDL 2DBs
B-Stance RDL R 1DB
B-Stance RDL L 1DB

Calf Raises 2BDs
Single Leg Calf Raise R 1DB
Single Leg Calf Raise L 1DB

Chest Flyes 2BDs
Iso Chest Fly R 1DB
Iso Chest Fly L 1DB

Sumo Deadlift 2BDs
Sumo Deadlift 1DB
Sumo Deadlift Bodyweight Pulses

Upright Row 2DBs
Single Arm Upright Row R 1DB
Single Arm Upright Row L 1DB

FINISHER // 30/30/30
Thruster 2DBs
Thruster R 1DB
Thruster L 1DB

Cool Down & Stretch (4 mins)

* * * * *

Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

* * * * *

DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

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