Womens Workouts
20-Minute Workout: The BEST Full Body Workout (Strength Training + HIIT with Dumbbells)
Strength training and HIIT cardio meet in this home workout: The Best Full Body Workout in 20 minutes! It’s the best of both worlds — total body strength + bodyweight HIIT cardio to build muscle and burn fat!
👉Free Weekly Workout Plans In Your Inbox Every Sunday: https://www.nourishmovelove.com/subscribe/
💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join
► EQUIPMENT: Medium to heavy set of dumbbells. I’m using 12 lbs in the workout video, and I suggest anywhere from 10-25 lb dumbbells depending on your fitness level.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NMLTF5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
►TIME STAMPS:
00:00 Workout Introduction
✔️ 2 Circuits (one dumbbell strength circuit and one cardio circuit)
✔️ 4 Exercises Per Circuit
✔️ Timed Intervals (45 seconds per exercise, 15 seconds rest)
✔️ Repeat Each Circuit x2 Sets
00:40 Warm Up
02:45 Circuit 1
Dumbbell Clean + Alternating Squat Thruster
Dumbbell Reverse Grip Row + Bicep Curl + Overhead Press
Staggered Squat + Reverse Lunge + Return to Squat + Stand
Push Up + Army Crawl + Dumbbell Pass
11:35 Circuit 2
Lateral Step or Jump + Squat Jump
4 Mountain Climbers + 4 High Knees
Lateral Lunge + Bound + Reverse Lunge + Bound
2 Jabs + 1 Jack
20:45 Bonus Round
1 Minute Plank + Open to T + Burpee
21:50 Cool Down + Stretch
⌚️ FITNESS TRACKER SETTING ⌚️
We set our watches to “HIIT” for this workout! Here’s the fitness watch our team uses + loves (affiliate link): https://www.anrdoezrs.net/click-100758003-15612516
❤️ Learn more about the benefits of HIIT workouts in this blog post: https://www.nourishmovelove.com/best-full-body-workout-20-minutes/
_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
► lululemon Wunder Train Leggings — https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train Longline Bra — https://creatoriq.cc/3xIcSSa
_________________________________________________________
👉STAY CONNECTED:
⭐️ FREE WEEKLY WORKOUT PLANS IN YOUR INBOX: https://www.nourishmovelove.com/subscribe/
⭐️ FOLLOW on Instagram: https://www.instagram.com/nourishmovelove/
⭐️ MORE WORKOUTS + FREE WORKOUT PLANS: https://www.nourishmovelove.com/
_________________________________________________________
#fullbodyworkout #strengthtraining #strengthandcardio
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Womens Workouts
MIRANDA YOU DON'T LIFT Workout🔥🥵💪#short #shorts #mirana#song #mymix #shortvideo #fitness #youtube
Womens Workouts
IRON Series 30 Min Glute Workout – Dumbbell Lower Body | 3
The glutes stabilise our hips and pelvis and are required to provide the correct alignment to the pelvis. Even balancing on one leg… and running which is always alternating single leg movements.
Providing support to the lower back, reducing knee and lower back pain plus the many benefits to training overall promote longevity in day to day activities and training.
Strengthening your glutes will have a lasting impact on reducing risk of injury whether you are running, walking or lifting.
In this 30 minute workout we will isolate, activate and engage the glute muscles focusing on hip extension and abduction.
For this workout, you will need some dumbbells, a barbell or even a kettlebell!
Aside from the weight, you will need a mat and a glute band.
I will also be using a small sofa that is quite rigid for hip thrusts and Bulgarian lunges. If you prefer, you can perform bridges on the mat and regular lunges with a forward leaning tilt!
The dumbbells I am using for your reference are 1 x 30kg primarily and 1x 15kg for the Bulgarian lunges!
The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!
ACTIVATION (60/30/60)
ABDUCTION – BRIDGE – UPRIGHT ABDUCTION
30kg
BANDED HIP THRUST (PAUSE AT TOP)
BANDED HIP THRUST (PAUSE AT TOP)
30kg
HIP THRUST (PAUSE AT TOP)
HIP THRUST (PAUSE AT TOP)
30kg
STAGGERED HIP THRUST
SWITCH SIDE!
30kg
SUMO DEADLIFT SQUAT (pause at bottom)
SUMO DEADLIFT SQUAT (pause at bottom)
15kg
BULGARIAN LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
BODYWEIGHT X1 LEG HIP THRUST
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
FINISHER!
B/W BANDED HIP THRUST BURN OUT!
30/30/30…
FULL RANGE!
1/2 REPS!
FULL RANGE!
PULSES!
FULL RANGE!
HOLD!
FULL RANGE!
You will notice I am less focused on just lifting the weight.. I am thinking constantly about how I am contracting my glutes in order to move.
The glute band should be utilised as best as you can… there is a lot of resistance so use it! At the top… bottom.. and during lifting and lowering! Constant tension when hip thrusting to get the most out of each rep!
Glutes definitely were isolated, activated and engaged throughout!
👊🏼🤩
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/1T3v_leyDIE
20 Minute Stretch and Relax: https://youtu.be/y87vSUoIMGU
IRON Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: https://carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: https://carolinegirvan.com
Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
Instagram: https://instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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Womens Workouts
Exercise #exercise #workout #fitness #healthylifestyle
Exercise #exercise #workout #fitness #healthylifestyle
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Womens Workouts
Fitness Girl Has Stronger Biceps Than Guys 💀😨
#shorts #biceps #fitness #gym #armsworkout #arms #bodybuilding #strong #strength #gymgirl
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Womens Workouts
UNSTOPPABLE Upper Body Workout – Arms, Shoulders & Back | EPIC Heat – Day 46
The back, shoulders and arms targeted within giant sets! Dumbbell compound and isolation exercises to build strength and muscle!
For this upper body workout, you will need a pair of dumbbells, your mat and a yoga block as an option to use during renegade rows for extra comfort if preferred!
The dumbbells I am using for your reference are 15kg each and 8kg each!
The timer will be on for 45 seconds per exercise, with 45 seconds rest between each giant set!
It is no repeated exercises so every exercise is different!
BENT OVER ROW
RENEGADE ROW
SUPINE ROW
LANDMINE ROW
SHOULDER PRESS
ARNOLD PRESS
CURL TO HAMMER PRESS
FRONTAL RAISES
SINGLE ARM RENEGADE ROW
BENT OVER ROW (same side)
SINGLE ARM RENEGADE ROW (switch)
BENT OVER ROW (same side)
SINGLE ARM PRESS
PUSH PRESS (same side)
SINGLE ARM PRESS (switch)
PUSH PRESS (same side)
REAR DELT FLY (one side)
SWEEP (same side)
REAR DELT FLY (switch side)
SWEEP (same side)
LATERAL RAISES
ALTERNATING LATERAL RAISES
PARTIALS
FIGURE 8
HAMMER CURLS
HAMMER PULSES
CURLS
HOLD!
CURL TO PRESS (one side)
CURL TO PRESS (switch)
DIAGONAL PRESS
TRICEP PRESS STANDING
Finisher:
30/30/30
ALTERNATING PRESS
ALTERNATING ROW
ALTERNATING CURLS
The aim is to lift full range of motion, in a slow and controlled manner.
During the renegade rows, brace that core so minimal movement from the hips!
During the push press, use drive from lower body to help lift the dumbbells.
Demonstrate just how much discipline you have with these lifts! It makes it more challenging, bigger demand from the body and makes those weights feel heavier!
Let’s smash it!!
Cx
To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!
Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine: https://youtu.be/Wf7BDS2KHGs
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
Optional Add-on: https://youtu.be/wH-YPotqDlg
My Other FREE Workout Programs
EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
Join The Community
▶ Instagram: https://instagram.com/carolinegirvan
▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan
Equipment I Use:
▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan
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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Womens Workouts
Gym Trainer ❤️ Girl At Gym Workout 🔥 #shorts
No copyright infringement intended. All rights reserved to the original creators. No monetary gains were produced with this video.
Creators are kindly asked to contact us regarding free promo / removal lifetipsandtricksclub@gmail.com
#SHORTS#Fitness#Gym
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@kimmudger5921
October 13, 2024 at 8:11 am
Great one to squeeze in before work!
@chrisbruno1086
October 13, 2024 at 8:11 am
Full body day ✔️ love these quick effective workouts, thank you!
@leahmcilroy2139
October 13, 2024 at 8:11 am
Thanks!
@leahmcilroy2139
October 13, 2024 at 8:11 am
Giirrll…You've got it all! I love it!!!
@firenzie4374
October 13, 2024 at 8:11 am
It was sneaky- you think it’s short 20 mins workout but in fact it’s 20 minutes of pure fire and at the end you look like a sweaty mess 😂 anyway I recommend it!
@kristint3032
October 13, 2024 at 8:11 am
Still one of my favorites. Great use of time.
@ifeyinwaokafor9300
October 13, 2024 at 8:11 am
I love the moves. Sweaty. Thanks
@leahmcilroy2139
October 13, 2024 at 8:11 am
Thanks! Girl, you've got it all. I love this one!!
@beatajesiak3280
October 13, 2024 at 8:11 am
❤
@snoel2424
October 13, 2024 at 8:11 am
This really is the BEST full body workout!
@pavlinaliskova7634
October 13, 2024 at 8:11 am
Amazing!!!!
@mheadley84
October 13, 2024 at 8:11 am
Holy Bananas! Thanks for this one. After baby number 3 i havent been taken care of myself too well; but thats been changing im all in and this was a good one to do to start my day. Crushed it!
@Kvandehei4
October 13, 2024 at 8:11 am
This is great 👍 👏
@anamesa8492
October 13, 2024 at 8:11 am
I absolutely love this kind of work !!!
@alexispentz394
October 13, 2024 at 8:11 am
Love this oldie! Thanks for helping me sweat on a Saturday 🥵
@SarahRushton-q9w
October 13, 2024 at 8:11 am
This is perfect for me! With my spaghetti – like joints, high impact exercise always leads to disaster, so I am grateful to find a challenging, low impact, quick workout I can do at least once and maybe???? a couple of times per day during my busy week. Thank you!
@AlexaGuidry-ny5ol
October 13, 2024 at 8:11 am
I came back to this work out with limited equipment today and all I can say is that last circuit was everything I need it when I try to do hit workouts on my own or spin classes I do not get the endorphins close to what I just got out of this work out!
@ainazazimzade8914
October 13, 2024 at 8:11 am
it was amazing than you nourish
@alyweigel1491
October 13, 2024 at 8:11 am
This was so great thank you!
Love the strength training along with the work out. I have done two of your workouts now and I have sweat sooo much. I used to do beachbodi workouts every morning, but I found this on accident one day and I have sweat more through your workouts than any of those from beachbodi.
Thanks for sharing. Busy mom of 4 waking up at 4:30 am to hang with you. Thanks for posting these!
@elizabethmccravydesign
October 13, 2024 at 8:11 am
I LOVED this one! Would love more new ones in this format. Such a great workout when I was really short on time today. Thank you!!
@trevorshaemeyer3552
October 13, 2024 at 8:11 am
Holy bananas I’m sweating and on fire this was amazing
@kw9224
October 13, 2024 at 8:11 am
Absolutely perfect for this busy mum of 3 – everyone can find 20 (25😜) minutes in their day xx love your workouts – you’re so lovely to listen to and watch …’YES YOU CAN’ love it xx