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Welcome to today’s 35 minute full body dumbbell workout with a special focus on abs, the latest addition to our FULL BODY Series! This strength training session is designed to target all your major muscle groups while giving your core some extra attention.

We’ll start with a 10 minute ab focused circuit before diving into a well rounded full body workout that includes a variety of compound and isolation exercises. Get ready to feel the burn, build strength, and challenge your core in this intense, full body dumbbell workout!

**SCROLL FOR WORKOUT DETAILS**

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**WORKOUT DETAILS**

⏱️ Duration: 35 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 30 & 50 lb dumbbells; Tiff is using 10 lb dumbbells.
⏱️ Intervals: Abs – 50/10 Sec Rest; Workout – 40/20 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)

Exercises for this Full Body One-Dumbbell Workout with Abs

Warm Up // 8×30 sec ea (4 min)
Ground Touch to Overhead Reach
High Knee Skips
Split Squat R
Split Squat L
Shoulder Taps
Plank Knee Tucks
Standing X Toe Touches
Ghost Rope

Abs // 50/10 (10 min)
Sit Up to Overhead Press
Hollow to L-Sit Toe Touch
Lean Back Pulses
Russian Twists
1/4 Get Up R
1/4 Get Up L
Plank Hip Dips R
Plank Hip Dips L
Leg Lowers

Rest – Extra 20

Workout // 40×20 (20 min)
Bent Over Wide Row to Narrow Row
Dumbbell Swing
Bear Plank Rows
Rear Lunge to Uneven Squat R
Rear Lunge to Uneven Squat L
Snatch R
Snatch L
B-Stance RDL to Staggered Squat R
B-Stance RDL to Staggered Squat L
RDL to Front Squat

Twist Chest Press to Hammer Press
Dumbbell Flye to Narrow Press
Dumbbell Push Up
Plank Drags
Suitcase Squat to Hammer Curl
Kneeling Curl to Press R
Kneeling Curl to Press L
Suitcase Squat to Curtsy Lunge
Thruster R
Thruster L

Finisher // 30/30 (1 min)
Goblet Squat Partials
Air Squats

Cool Down & Stretch (4 mins)

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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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These are my top pelvic floor exercises focusing on mindful movement to activate, reconnect with yoru body and strengthen the pelvic floor and core muscles. Ideal post partum and for women who have gone through the menopause and are feeling less confident in their bodies. Supporting your pelvic floor is very important and in this video I teach a very special breathing technique to help you reconnect to your pelvic floor. Some women can feel quite emotional with these exercises so please take your time, don’t put yourself under any presssure and just allow your body the time and space it needs to reconnect.This is a great video for anyone who experiences weak pelvic floor muscles, prolapse, pelvic or back pain, incontinence or diastasis recti.

I have also made a video using this technique whilst seated in a chair so why not try that as well as see what feels best for you. You can find that video here: https://youtu.be/symL70qeGcU

Please click the Like button and Subscribe to the channel to help me make more films just for you.

Stay safe, stay well and enjoy every moment of this day,
Take care, Rachel x
#girlwiththepilatesmat #pilates #pelvicfloorhealth #hysterectomyrecovery

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If you’d like to join my live online classes via Zoom, pop to my website for details;
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout.

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Work the entire body with this 35 Minute Intermediate to Advanced Full Body Pilates Workout! This is a challenging class so move at your own pace and have fun with it. It will become easier the more you do it and as you get stronger and stronger.😊

🤍 ¿Hablas español? Subscribe to my Spanish YouTube Channel.
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Use my code ‘MOVEWITHNICOLEYOGA’ for a discount.

🤍 INSTAGRAM: @movewithnicole

🎥 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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Here’s a dumbbell leg workout that you can do at home or at the gym! Keep in mind that with free weights, you can slow down your range of motion to increase the difficulty without having to go heavier on the weights.
You can also utilize mid-rep pauses to get more out of each exercise. Watch your form, especially on the last 2-3 reps!
You’ll need a couple of sets of dumbbells – one heavier and one lighter. You can use a yoga mat instead of the bench and instead of the plates… but a bench would be ideal for the leg curls!

Thanks for watching! Please subscribe 🙂

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Train hard, y’all!

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💪🤩strong motivation🔥

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What is CrossFit workout?
CrossFit is a type of exercise with a variety of functional movements at a constantly very high intensity. All CrossFit workouts are based on functional movements that reflect the best aspects of weight lifting, gymnastics, hand walking, rowing, and more, as described on CrossFit’s official website.

Workout of the Day or WOD is a basic guide to daily CrossFit workouts that you can adjust to your fitness level. The naming of some CrossFit WOD exercises is usually based on the names of women or the names of military heroes.

WOD will always be updated on its movements and you can monitor it every day through the official CrossFit website. The following are some examples of WOD exercises that you can practice at home or in the gym.

—-* Barbara’s movements. It combines five sets of movements, consisting of 20 x pull ups, 30 x push ups, 40 x sit ups, and 50 x squats respectively. You can only rest at the end of each movement for 3 minutes.

—-* Angie’s movements. It combines accumulated movements consisting of 100 x pull ups, 100 x push ups, 100 x sit ups, and 100 x squats during the entire workout (this you don’t need to do in a row, unless it’s fit enough to do so).

—-* Murph’s movements. that is, a combination of running exercises with a time count of 1.5 km, then a movement of 100 x pull ups, 200 x push ups, 300 x squats, and ending with another 1.5 km run.

—-* Jackie’s gesture. combined movements of 1000 m row, 50 x thruster, and 30 x pull ups (we recommend that you do without a break between breaks each exercise).

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Group fitness expert Raneir Pollard will lead you through a unilateral workout where you will focus on one side of your body at a time to enhance your balance while you weight train. One of the benefits of balance training? It’s an extra challenge for your core and booty. Grab some dumbbells or water bottles to use as weights, and step on up — on one leg, of course!

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

On Tarra and Ellie: Blank Label Active outfits and APL shoes

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