Womens Workouts
Swimming into Your Fitness Routine
Shake up your routine by adding swimming to your ultimate summer workout. Imagine cooling off in the refreshing water after a full-body workout that builds muscle and endurance.
Plus, it’s easy on the joints, making it a perfect complement to your high-intensity weightlifting sessions. Ready to make a splash in your fitness journey? Grab your goggles, slather on that sunscreen, and let’s turn the pool into your summer gym!
Why Swimming?
Swimming isn’t just a way to cool off—it’s a workout powerhouse. When you swim, you engage almost every muscle in your body. Your arms, legs, core, and back all propel you through the water. This full-body engagement means you burn many calories.
Swimming also improves cardiovascular health. The resistance of the water forces your heart and lungs to work harder, boosting your aerobic capacity and endurance. Swimming is low-impact, so it’s easier on your joints than pounding the pavement. This makes it an excellent option for anyone recovering from injury or looking to add variety to their high-impact workouts.
Swimming and Muscle Building
Contrary to popular belief, swimming isn’t just for endurance—it can help you build muscle (of course, not compared to strength training). The resistance of the water provides a form of resistance training similar to lifting weights. When you swim, your muscles push against the water, which helps stimulate them.
To maximize muscle gains, incorporate different strokes into your routine. The freestyle (or front crawl) is great for overall conditioning, while the breaststroke targets your chest and triceps. The backstroke works wonders for your back and shoulders, and the butterfly is a killer for your core and upper body.
Making the Most of Your Pool Time
To get started, aim for at least two to three swimming sessions per week. Begin with shorter sessions, around 20-30 minutes, and gradually increase the duration as your stamina improves. Mix your workouts with interval training, alternating between high-intensity sprints and more moderate-paced laps. This keeps things interesting, maximizes calorie burn, and boosts your metabolism.
Don’t forget to warm up before you dive in and cool down after your swim. Simple stretches and light swimming can help prevent injury and reduce muscle soreness.
Swimming Workouts for Every Level
Beginner Workout:
Warm-up: 5 minutes of easy swimming
Freestyle: 4 x 25 meters (rest 30 seconds between laps)
Breaststroke: 2 x 25 meters (rest 30 seconds between laps)
Cool-down: 5 minutes of easy swimming
Intermediate Workout:
Warm-up: 10 minutes of easy swimming
Freestyle: 4 x 50 meters (rest 20 seconds between laps)
Backstroke: 4 x 25 meters (rest 20 seconds between laps)
Interval Training: 6 x 25 meters sprint, 25 meters easy swim (no rest between sets)
Cool-down: 10 minutes of easy swimming
Advanced Workout:
Warm-up: 15 minutes of easy swimming
Butterfly: 4 x 25 meters (rest 15 seconds between laps)
Freestyle: 4 x 100 meters (rest 20 seconds between laps)
Breaststroke: 4 x 50 meters (rest 20 seconds between laps)
Interval Training: 10 x 50 meters sprint, 50 meters easy swim (no rest between sets)
Cool-down: 15 minutes of easy swimming
Incorporating swimming into your fitness routine is a fantastic way to stay fit and cool during the summer. It offers a full-body workout, improves cardiovascular health, and builds muscle without the strain of high-impact exercises. So, head to the pool next time you hit a fitness plateau or just need a break from the gym. Dive in, splash, and watch your fitness soar this summer!
Womens Workouts
35 MIN FULL BODY WORKOUT || Intermediate Power Pilates (No Equipment)
Work the entire body with this 35 Minute Full Body Power Pilates Workout! We are going to move a bit faster in today’s class so get ready to sweat! 😊
🤍 Enjoy this class in Spanish – https://youtu.be/zpO2mTW7b_Y
🌸 Mat from Liforme – https://liforme.com/
Use my code ‘MOVEWITHNICOLE’ for a discount.
🤍 INSTAGRAM: @movewithnicole
🤍 EMAIL: movewithnicole.yt@gmail.com
🎥 Videography by Bodie Rex
♫ Music from https://www.epidemicsound.com/referral/n9a93q/
—
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 Pty Ltd 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
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Womens Workouts
35 Min Full Body FAT BURNING HIIT Cardio Workout
Join our weekly newsletter and get access to our FREE workout guides!
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Get ready to incinerate calories and rev up your metabolism with this explosive 35 minute full body HIIT cardio workout! Using nothing but your own bodyweight, we’ll push you to your limits with0 40 second bursts of high intensity exercises followed by 20 second recovery periods.
This sweaty HIIT routine is designed to maximize fat burn, boost your endurance, and sculpt lean muscle from head to toe. We’ll keep your heart rate soaring and your body guessing with no repeat exercises. Just when you think you’re done, we’ll ramp up the intensity with a 60 second burpee finisher that’ll leave you drenched in sweat and feeling victorious!
We’ll end this calorie torching session with a well deserved 4 minute stretch and cool down to promote flexibility, prevent soreness, and enhance your recovery. Get ready to push your boundaries and unleash your inner beast!
* * * * *
**SCROLL FOR WORKOUT DETAILS**
Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men – (2024) https://bit.ly/5-Best-Gym-Shorts
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Workout Programs:
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge
⏱️ Duration: 35 Minutes + Cool Down & Stretch workout)
🏋️ Equipment: Workout mat, towel and water bottle
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7′ x 4′ x 8mm.
► Check it out at https://bit.ly/YoGorillaTD and Use code TXD 10%
⏱️ Intervals: 40/20 // Finisher: 60 seconds
Exercises for this 35 minute full body fat burning cardio HIIT workout:
WARM UP – 8×30 EA
0:25 Ghost Rope
0:55 Wide Stance Cross Toe Touches
1:25 Squat + Overhead Reach
1:55 Side to Side Squats
2:25 Pike Calf Stretch
2:55 Runner Stretch
3:25 High Knee Skips
3:55 Hamstring Sweeps
WORKOUT – 40/20
4:45 Squat Jacks
5:45 Lateral High Knees
6:45 Lateral Squat Hops
7:45 Inchworm Push Ups
8:45 Plank T-Rotations
9:45 Mountain Climber Pauses
10:45 Bicycle Crunches
11:45 Leg Switch Crunches
12:45 Extended Cross Crunch R
13:45 Extended Cross Crunch L
14:45 Kneel to Squat
15:45 Reverse Lunges
16:45 Side to Curtsy Lunge R
17:45 Side to Curtsy Lunge L
18:45 High Knees
19:45 Plank Saw Pikes
20:45 Shoulder Taps
21:45 Wide Push Ups
22:45 Sprinter Sit Ups
23:45 Oblique Heal Taps
24:45 Oblique V-Ups R
25:45 Oblique V-Ups L
26:45 Sprawls
27:45 In & Out Shuffle
28:45 Wall Sit
29:45 Hand Release Push Ups
30:45 Commandos
31:45 Standing Oblique Twist R
32:45 Standing Oblique Twist L
33:45 Jump Squats
FINISHER – 60/0
34:45 Burpees
36:05 COOL DOWN – 12×20 EA
* * * * *
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TIFF x DAN
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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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Womens Workouts
🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥
Join me for this new LET`S GET SHREDDED SERIES, and let`s start working on specific muscles. This is an 8 min CHEST WORKOUT that features 12 variations of chest targeting exercises, all performed from a standing position. A short 8 minute workout will do wonders for targeting specific muscles.
As I promised, this channel is all about mixing and matching. You can use short workouts to strengthen your entire body, burn calories, work on mobility, balance, and improve your endurance.
The LET`S GET SHREDDED SERIES is here to help you work on building (toning) muscles. Feel free to mix and match and create your own muscle toning routine.
These will also work great as workout finishers.
I`m using my 3 kg dumbbells for this series. Make sure you adjust your weights to your own fitness level. Enjoy!
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Check out the entire LET`S GET SHREDDED Series right here:
D I S C L A I M E R
I am not a certified trainer. This is my personal workout and may not be suited for others. If you’d like to give this workout a try, make sure to check with your physician first.
🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥
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Womens Workouts
35MIN full body hourglass pilates workout // energising everyday pilates | LIDIAVMERA
Hi loves! happy sunday 🤍 love these longer videos for those days where I have a little more time or my body is just craving a longer workout! reminder that you can add ankle weights to make the core/booty section more challenging and arm weights to the arms sections!
Hope you have fun doing this workout!
Love you all, Lidi x
next workout video: Sunday 18th February, 11am ♡
♡ MORE OF ME ♡
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Email | hi@lidiavmera.com
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Womens Workouts
20 MIN ABS & BOOTY WORKOUT | At-Home Pilates (No Equipment)
Enjoy this 2 in 1 Abs & Booty Workout that will strengthen your core and glutes! This no-equipment 20 minute at-home workout consists of exercises that will help define your abs and lift your booty. Get ready for the burn! 🔥
🌸 Wearing Dharma Bums Active
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♡ INSTAGRAM: @movewithnicole
♡ EMAIL: movewithnicole.yt@gmail.com
♫ Music:
Merry Bay by Ghostrifter Official https://soundcloud.com/ghostrifter-of… Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0 Free Download / Stream: https://bit.ly/merry-bay
When I Was A Boy by Tokyo Music Walker https://soundcloud.com/user-356546060 Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/when-i-was-a-boy
Warm Nights by LAKEY INSPIRED https://soundcloud.com/lakeyinspired
Me 2 by LAKEY INSPIRED (Feat. Julian Avila) https://soundcloud.com/lakeyinspired
—
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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