Join group fitness instructor Raneir Pollard for this full-body workout with weights, which includes exercises like deadlifts, rows, and planks with shoulder and knee taps. Raneir has also included cardio exercises like quick feet, high knees, and air jack (jacks?) to torch calories.

Equipment needed: 2 light and 2 medium free weights

Find more from Raneir on:
YouTube: https://www.youtube.com/user/BLACKandGAYALLDay
Instagram: https://www.instagram.com/raneirpollard/

Product credits:
Orange Alo Yoga outfit: https://fave.co/3hTwXLk
Black APL shoes: https://fave.co/2YZRFSu
Medium dumbbells: https://amzn.to/3blUkdX

POPSUGAR’s Favorite Workout Gear
Leggings: https://bit.ly/30Tz9w5
Sports Bra: https://bit.ly/2Y0ieX4
Yoga Mat: https://bit.ly/33XCTPp

As POPSUGAR editors, we independently select and write about stuff we love and think you’ll like too. POPSUGAR has affiliate and advertising partnerships so we get revenue from sharing this content and from your purchase.

POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria’s Secret workout, Tabata, P90X, Bar Method, and more.

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Build strength and raise your heart rate with this full body STRENGTH and CONDITIONING workout🔥!!

This 30-minute, full body workout combines weight training and cardio. Hit every muscle group with strength, endurance, core stability, speed, agility and explosive plyometrics (with low impact options provided for every move).

🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe
💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join

✨THE WORKOUT: 35-Minute STRENGTH + CONDITIONING Workout✨

► EQUIPMENT: Medium Dumbbells. We’re using 12 and 15 lbs!
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NMLTQ5
👉 My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
✔️ 4 Circuits
✔️ 3 Moves Per Circuit (Strength, Power + Cardio Conditioning)
✔️ 30 Seconds Per Exercise (the first 2 exercises are consecutive, so 1 minute work total. Then you get a 30 second rest, followed by a 30 second burnout move).
✔️Repeat Each Circuit x 2-3 Sets

►Workout Outline:
1️⃣ CIRCUIT ONE:
1) Dumbbell Squat (Floor Tap) with Curl and Press
2) Push Press
Rest 30 Seconds
3) 3 Lateral Bounds + 1 Squat Jump (MOD: Air Squat)
Rest 30 Seconds
X3 Sets

2️⃣ CIRCUIT TWO:
1) Reverse Lunge, Hammer Curl + Rotational Press (R/L/Alt)
2) Weight Single Leg Plyo lunge (R/L/Alt)
Rest 30 Seconds
3) Lateral Lunge + Lunge Jump Switch (MOD: Step Back Lunges)
Rest 30 Seconds
X3 Sets

3️⃣ CIRCUIT THREE:
1) Hinge Swing + Narrow Squat
2) Bent Over Back Rows
Rest 30 Seconds
3) Weight Squat Quick Split Taps
Rest 30 Seconds
X2 Sets

4️⃣ CIRCUIT FOUR:
1) 2 Sumo Deadlifts + 1 Push Up
2) Push Ups
Rest 30 Seconds
3) Hand Release “High 10” Half Burpees (MOD: Step Back or Add An Incline)
Rest 30 Seconds
X2 Sets

►TIME STAMPS:
00:00​ Workout Introduction
01:00 Warm Up
05:38 CIRCUIT ONE
13:40 CIRCUIT TWO
21:40 CIRCUIT THREE
27:00 CIRCUIT FOUR
31:47​ Cool Down + Stretch

❤️ Learn more about the benefits of conditioning workouts in this post: https://www.nourishmovelove.com/strength-conditioning-workout/

► Cue up your favorite music, press ‘play’, and let’s knock it out!
Here’s my workout playlist: https://spoti.fi/32fRMuK​
_________________________________________________________
🌟TRY MORE of My MOST POPULAR FULL BODY Workouts on YouTube:
► 20-Minute Full Body HIIT With Weights — https://youtu.be/EXTikzP5xkg​
► 30-Minute Bodyweight HIIT Circuit Workout — https://youtu.be/nq7RJYzkdAI
► 30-Minute Full Body Strength Workout — https://youtu.be/XSrnEWzJdS0​
► 35-Minute HIIT Cardio Tabata Workout (NO Jumping) — https://youtu.be/MBUzuMznRCc
► 40-Minute Full Body Athletic Workout – https://youtu.be/GyfVxqJTIlA
► 40-Minute EMOM Workout (Full Body Dumbbell) — https://youtu.be/NOSYLa77C_8
► Intense 40-Minute Full Body HIIT (Strength + HIIT with Dumbbells) — https://youtu.be/QHVWi1BVWA8
________________________________________________________

🚨SUBSCRIBE TO MY CHANNEL — https://bit.ly/NMLYoutubeSubscribe

►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!

Subscribe

► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/

►FOLLOW On Instagram:
https://www.instagram.com/nourishmovelove

www.nourishmovelove.com
________________________________________
#strengthandconditioning #fullbodyworkout #strengthtraining

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Stephanie Sanzo beautiful walk and hot leg workout#stephaniesanzo

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Let’s burn some energy with this 30 minute cardio full body workout… no equipment needed. Simply follow along and have fun!

This is meant for low intensity cardio so any jumps, land softly. The pace should be sustainable with heart rate elevated but you aren’t out of breath…. think of a steady, slow paced run!

▶ My Alternative 30 Min Low Impact Cardio Workout: https://youtu.be/ImI63BUUPwU

The timer will be on for 45 seconds of work the entire duration!

* JUMPING JACKS
* WALK OUT TO SIDE PLANKS
* ALT HAND TO FLOOR SQUAT JUMPS
* HEEL TAPS
* SINGLE KNEE DRIVE JUMP
* SINGLE KNEE DRIVE JUMP (switch)
* SPEED WALK OUT
* CROUCH TO PUSH UP
* PLANK TO ALT FOOT TAP
* SQUATS
* ROTATE PUNCH
* ALT LATERAL LUNGE
* 3 POINT LUNGE
* 3 POINT LUNGE (switch)
* ALT LUNGE JUMPS
* PUSH UP TO LADDER
* SPRAWL
* SOFT SQUAT JUMPS
* CURTSEY TO X OVER CURTSEY
* CURTSEY TO X OVER CURTSEY (switch)
* LUNGE HAND TAP TO KNEE JUMP
* LUNGE HAND TAP TO KNEE JUMP
* SKIPPING
* HANDS OFF BURPEES
* SQUAT TO ALT FRONT LEG RAISE
* DROP SQUAT
* REVERSE ALT FOOT REACH
* KICK THROUGHS
* SUMO SQUAT TO TOES
* ALT MARCHES (clap under)
* PLANK TUCK TO PUSH UP
* PLANK JACK
* SKIER TO TOES
* LUNGE PIVOTS
* DEAD STOP MOUNTAIN CLIMBERS
* HOLLOW TO V SIT TUCK
* BICYCLES
* STRAIGHT LEG BICYCLES
* REVERSE CRUNCH
* HIGH KNEES SKIP

This is different from HIIT, you need rest in HIIT! Try to go at pace that suits you. Slow it down when needed!

Perfect for after any session or on those active rest days when you prefer an indoor cardio session as apposed to a run or cycle etc!

Enjoy!

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▶ My Instagram: https://instagram.com/carolinegirvan
▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

Extras:

▶ My 10 Min UNBROKEN Abs Workout: https://youtu.be/cS-bIr-6hQM
▶ My NEW 20 Min Arms & Shoulder Workout: https://youtu.be/ME0cj3FTbms

Equipment I use in my other workouts:

▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan

EPIC Program:

▶ My FREE 10 Week Program Guide: https://carolinegirvan.com
▶ Official EPIC Program Apparel: https://teespring.com/stores/carolinegirvan
▶ The EPIC Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ The EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Business Enquiries:

▶ Email: info@carolinegirvan.com

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

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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