⁠@stalinkeviciute is back to get her glutes crushed by Dr. Mike and ​⁠@JAREDFEATHERRP ‘s favorite glute exercises.

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0:00 Laura Intro
1:32 Reverse Lunge
8:07 Squat
14:25 Hamstring Lean
20:10 Contemplating Life & Wrap Up

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Post-Christmas Cookie Burner Workout for you all! Our Post Christmas Tradition: Let’s get the heart pumping, burn some calories and sweat it out Team. Grab your mat, a bottle of water and let’s do it!

▸ Muscles Worked: Full Body
▸ Time: 30 Min + Cool Down
▸ Equipment: Bodyweight Only, No Equipment

MY BRAND NEW FITNESS NUTRITION GUIDE:
FITNESS NUTRITION PDF GUIDE

Workout:
▸ 00:00 – 31:05 Workout 50 sec on, 10 sec off

Cool Down:
▸ 31:05 – 35:15 Cool Down 30 sec on, 10 sec off

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.

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Calm and collected is the overall feeling in this workout. It is intense but in order to perform these movements as best you can and to ensure you are providing oxygen to those muscles as they will be needing it, we need to relax our breath and focus on movement pattern throughout!

The timer will be on for 30 seconds per exercise, with 4 exercises combined to make the giant set!

NOTE: the first 2 exercises within the giant set are then repeated again to make the giant set! This allows us to focus on our technique and improving each rep if possible than having to think about what might be next!

There will be 2 previews within the rest period and we simply perform these 2 exercises twice!

All you will need for this workout is your mat, a chair and a yoga block/thick book/stepper!

DIVER PUSH UPS
LEAN CROUCH TO PUSH UP

BULGARIAN LUNGE
FORWARD LEAN (all same side)

BULGARIAN LUNGE (switch side)
FORWARD LEAN

DECLINE PUSH UP
WALK IN TO PAUSED PIKE

1/2 REP FROG ELEVATE SQUAT
X1 SLOW REP!

FULL RANGE (feet parallel)
HOLD!

PLANK SAW
PLANK SAW HOLD!

REAR STEP LUNGE
LUNGE TO RDL (same side)

REAR STEP LUNGE
LUNGE TO RDL (same side)

DOUBLE LEG LOWER
ALTERNATING LEG LOWER

CURTSEY TO SQUAT
LUNGE TO SQUAT (same side)

CURTSEY TO SQUAT
LUNGE TO SQUAT (same side)

X1 SLOW TRICEP PUSH UP
DEADSTOP TRICEP PUSH UPS

ELEVATED HAMSTRING LIFT
HOLD (same side)

ELEVATED HAMSTRING LIFT
HOLD (same side)

REAR DELT FLYES
REVERSE SNOW ANGEL

FINISHER!

100 x CRUNCHES!

Make these crunches to suit you!

You can place hands across chest, reach for the knees or hands behind head to provide support for neck particularly as you progress through the 100 reps!

Always with bodyweight training, it highlights just how challenging it can be, just how much variation is possible with just your body as resistance but also it definitely highlights skills and strengths we have progressed in and others we still will be improving such as strength moving your body in certain ways, balance, mobility, body awareness (including alignment), core stability and muscular endurance!

Enjoy the sense of freedom with no additional weights and embrace each of these giant sets!!

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

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Here’s today’s optional add-on: https://youtu.be/nxf8pGmNsVg

EPIC Endgame Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL

EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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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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Get ready to sweat with this 30 Minute Intense Mat Pilates Workout. This Full Body Workout will work on strengthening your entire body and will challenge your body and mind in the best way possible. Be patient with yourself, remember to breathe and most importantly….have fun! 😊

♡ INSTAGRAM: @movewithnicole
♡ EMAIL: movewithnicole.yt@gmail.com

♫ Music from https://www.epidemicsound.com/

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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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