https://www.instagram.com/shirlyn_kim_official/
💕2024 Free Programs: https://en.shirlynkim.com/

▶10 MIN FULL BODY WORKOUT targets weight loss and builds whole body strength.

*BENEFITS of today’s 10 MIN FULL-BODY WORKOUT*
– It helps Burn Fat and build core strength.
– Simple moves for BEGINNER, which are easy & effective.
– It can be done AT HOME or IN THE GYM.
▶ FREE My Diet Meal Plan https://www.instagram.com/fitn_youngsy/
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◈◈ SEND YOUR PROGRESS OR RESULTS TO ME So that I could share them with people to motivate them with positive impact from you♥
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We’ll do each for 30 seconds without a break. ( 3 rounds )
Here are the moves in this routine:
[ 1st Round ]
1. Jumping Jack
2. Cool down Step
3. Knee & Toe touches
4. Jump Rope
5. Squats
6. Squat Hold

[2nd Round ]
1. Modified Jumping Jack ( for cool down)
2. Jumping Jack
3. Cool Down Step R&L
4. Knee & Toe touches
5. Jump Rope
6. Squats
7. Squat Hold

[3rd Round ]
1. Jog in place
2. Butt Kicks
3. Cool down Step R&L
4. Knee & toe touches
5. Squat
6. Walk in place
7. Walking in place & Swing Arms
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▶SLIM LEGS & THIGHS WORKOUT
https://youtu.be/U2C17IO6Cq4

▶▶ No Jumping (lower impact workout) * All Most of my workouts are quiet workout ( No Jumping-층간소음 없음
15 Min Full Body: https://youtu.be/yZ_GeAfD0k4
10 Min Full Body: https://youtu.be/JQSPZ9fQHSs

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▶About my physical conditions 나의 신체정보
1) Height: 164cm.
2) Weight : 44kg ~ 45kg ( varies from morning and night)
3)Body Type: Mesomorph
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▶to get results
1) for weight loss : at least 2 weeks with a diet meal
2) muscles strength & toned: Depending on the intensity and the consistency of your workout, it will take 4 to 8 weeks for your muscles to get toned.
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▶Calories
It burns betwwen 100 ~ 300 Calories in 10 Minutes (depending on physical conditions)
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▶For teenagers
it’s important for teens to lose weight the healthy way by making diet and lifestyle changes that nourish growing bodies and can be followed long term.
1)firstly think healthy eating plan, not diet; Fruits and vegetables every day. ..
( healthy eating doesn’t mean going hungry)
2)Do home workout 30 to 60 minutes a day three or four days a week—that’s a start, including
aerobic activity are running, swimming, and dancing(not too much)
3) Get enough sleep
4)Protein to build muscles and organs
5)Love yourself
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▶ No Jumping (lower impact workout) * All Most of my workouts are quiet workout ( No Jumping)
15 Min Full Body: https://youtu.be/yZ_GeAfD0k4
10 Min Full Body: https://youtu.be/JQSPZ9fQHSs
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* Subscribe my channel
https://www.youtube.com/channel/UCy9EJey-edwvVqv8FuKKIaQ?view_as=subscriber

★ more videos visit
– WARM UP : https://youtu.be/yPB3mGxO5zI
– Abs & Waist : https://youtu.be/3qlyGJEtlzo
-legs & thighs https://youtu.be/U2C17IO6Cq4

★My Links
https://www.instagram.com/shirlyn_kim_official/

★My Workout Outfit
– https://www.xexymix.com/

★Music By
https://www.epidemicsound.com/music/featured/

★ Song List
Better came a long-siine,Danny Shea
Hands on your body-Basixx,Frigga
FIGHTING for love
Yasable, Mia Stegmar

Thanks for watching my video and hope you guys enjoy it.

Disclaimer
This workout video on my YouTube channel is the one that I personally do to stay fit and healthy at home.
When joining me for this workout video, check your health and safety with experts first since they are the most important.
I am not responsible for any injuries and risks arising from this workout video.

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Let’s work our full body with just that resistance band you have at home! This 15 minutes full body resistance band workout will hit the hamstrings, quads, glutes, shoulders, chest, back, arms and core!

All you will need is a long band (the higher resistance the better), a mat and something sturdy to wrap band around.

There are many different resistance bands available with varied resistance so try to play about with hand positions etc prior to beginning this workout to gain the best resistance so that it is challenging but still allows you to perform full range of motion. Resistance can also depend on if band is new or has had alot of use.

Please remember the timer is only a guide as you may need a few more seconds to get into position and hand position correct.

Make sure to challenge yourself by moving hands down to increase resistance as much as you can!!!!! You want to make this a challenging workout!! 😉

This band full body workout relies on you to make it as challenging as possible! Ensure you place hands as far down to really have to push through in lunges, position yourself lying far enough out to really hit those hamstrings and keep elbows in during bicep curls!

The timer will be on for 50 seconds of work with 10 seconds to get into position for next exercise!

SINGLE LEG HAMSTRING CURL
SINGLE LEG HAMSTRING CURL (switch)
DOUBLE LEG CURL
STATIC LUNGE
STATIC LUNGE (switch)
HIP THRUST -SLOW
HIP THRUST – FASTER
SHOULDER PRESS
BENT OVER ROW
CHEST PRESS
DIAMOND PRESS
FRONTAL RAISE
REAR DELT RAISE
PALM UP CURLS
LAT PULL DOWN

With band workouts, it is up to you to make it challenging!! Really try as high resistance as you can by moving hands accordingly!

Let’s go for the burn!! 🔥

Cx

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▶ Instagram: https://instagram.com/carolinegirvan
▶ Facebook: https://facebook.com/carolinegirvanfitness
▶ Twitter: https://twitter.com/carolinegirvan

▶ Equipment I use in my workouts from Amazon: https://amazon.co.uk/shop/carolinegirvan
▶ Business Enquires Email: info@carolinegirvan.com

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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Ready for transform your body? Sign up for a discover call: https://brixfitness.com/brix-training-form/

GET YOUR FREE FAT LOSS GUIDE (CLICK LINK BELOW)
https://billingfd6b39.clickfunnels.com/optintx6ulza7

Here’s a beginners workout routine in the gym. Remember to shoot for 4 sets of 10-12 reps for each exercise. Focus on form!
The exercises I show you in this video are: Leg press, leg extension, leg curl, seated chest press, seated overhead press, and seated row.
-Brix
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PS – Whenever you’re ready, here are the 2 best ways I can help you…
1) CLICK HERE TO GET YOUR FREE FAT LOSS GUIDE: https://billingfd6b39.clickfunnels.com/optin-318847071616590918149
2) 12 WEEK TRANSFORMATION JUMPSTART PROGRAM: https://brixfitness.com/shop/12-week-simple-transformation-jumpstart-program-complete/

#fitness #weightloss #fatloss

***Get More Support***

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-Customized Meal Plan: https://brixfitness.com/meal-plan/

***Let’s Connect:
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AFTER a good night’s sleep, you’d expect to wake up refreshed and ready to hit the day running.

But you might be faced with a rude awakening if you’re emerging from your slumber with various aches and pains – not what you’d call a beauty sleep.

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Often, waking up with a niggle or two is not necessarily something to worry about.

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But if your mornings are not so good due to symptoms like headaches, wheezing and swollen ankles, it’s worth seeing a doctor about them, Dr Sarah Jarvis warned.

The GP and clinical consultant to Patient.info shared five red flag signs to watch out for when you wake up.

1. You’re still exhausted

If you’ve spent the night tossing and turning, it stands to reason that you won’t wake up feeling amazing.

But if you’re consistently rolling out of bed feeling like you’ve got no sleep at all, there might be something more serious at play.

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“Feeling exhausted or unrefreshed when you wake could be a sign of obstructive sleep apnoea,” Dr Jarvis told Sun Health.

Sleep apnoea is when your breathing stops and starts while you sleep.

It can be pretty hard to tell if this is happening to you, unless someone is snoozing next to you.

If your bedfellow complains that you’re making gasping, snorting and choking noises, snoring loudly or waking up a lot, it’s important you see a GP.

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Without treatment, sleep apnoea can heighten your risk of other problems like high blood pressure, stroke, type 2 diabetes and depression.

Five best stretches to improve sleep

Not to mention, it’ll leave you feeling very tired throughout the day as you grapple with mood swings, concentration issues and clanging headaches as soon as you crack open your eyes.

Dr Jarvis added: “Extreme tiredness for no reason can also be a sign of cancer, although this is less closely linked to the time when you wake.”

According to Cancer Research UK, some 65 per cent of cancer patients are affected by fatigue.

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2. You have a headache

Starting the day off with a searing headache can be especially miserable.

Sometimes your throbbing temples will simply be caused by having a few too many glasses of wine the night before.

And – as mentioned above – waking up with a headache can also be a sign of sleep apnoea.

But headaches that wake you from sleep can be a sign of something as serious as cancer.

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“Although uncommon, it’s extremely important to get these checked out as they could be a sign of a brain tumour,” Dr Jarvis stressed.

The most common symptoms of a brain tumour

More than 12,000 Brits are diagnosed with a primary brain tumour every year — of which around half are cancerous — with 5,300 losing their lives.

The disease is the most deadly cancer in children and adults aged under 40, according to the Brain Tumour Charity.

Brain tumours reduce life expectancies by an average of 27 years, with just 12 per cent of adults surviving five years after diagnosis.

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There are two main types, with non-cancerous benign tumours growing more slowly and being less likely to return after treatment.

Cancerous malignant brain tumours can either start in the brain or spread there from elsewhere in the body and are more likely to return.

Brain tumours can cause headaches, seizures, nausea, vomiting and memory problems, according to the NHS.

They can also lead to changes in personality weakness or paralysis on one side of the problem and problems with speech or vision.

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The nine most common symptoms are:

1. Headaches
2. Seizures
3. Feeling sick
4. Being sick
5. Memory problems
6. Change in personality
7. Weakness or paralysis on one side of the body
8. Vision problems
9. Speech problems

If you are suffering any of these symptoms, particularly a headache that feels different from the ones you normally get, you should visit your GP.

Source: NHS

3. You’re drenched in sweat

Waking up drenched in sweat can be an everyday reality of those going through the menopause.

It’s up there with other well-known symptoms like hot flushes and brain fog.

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But ‘coming to’ with your pyjamas and sheets stuck to your skin can in some cases be a sign of cancer, Dr Jarvis added.

She told Sun Health: “While this is a common symptom of menopause, it can also be a sign of cancer such as lymphoma.”

Lymphoma is a type of blood cancer that affects the immune system.

Over 14,000 people are diagnosed with lymphoma each year in the UK, according to Blood Cancer UK.

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A common symptom of the cancer is painless lumps in your neck, collarbone, armpit, or groin, as well as other parts of the body.

Aside from night sweats that soak your bedding, lymphoma can cause unexplained weight loss and a fever.

4. You’re wheezing

If you have asthma – a common lung condition causing breathing difficulties – wheezing won’t be a foreign concept to you.

But waking early in the morning with wheezing or shortness of breath if you have asthma could be something to worry about.

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“This is often a red flag that your asthma is worsening,” Dr Jarvis said.

Your condition may be getting worse if you haven’t kept up with using your preventer inhaler or you’re dealing with stress or hormonal changes, according to Asthma + Lung UK.

Other symptoms that your asthma isn’t as well managed as it should be include:

• Feeling breathless    
• Coughing
• Having a tight chest
• Symptoms waking you up at night 
• Finding it harder to do everyday things like housework, playing with children, or going to work
• Having to use your reliever inhaler more than usual

5. Ankles are swollen

Swollen ankles after a long flight tends to be nothing to worry about.

But puffiness around your feet is certainly not a sight you want to behold when you wake up.

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According to Dr Jarvis: “Swollen ankles when you wake in the morning can be a sign of kidney problems or heart failure.”

Swelling in the ankles, feet and legs is often caused by a build-up of fluid in these areas, called oedema.

Kidney disease – a long term condition where the organs don’t work as well they should – doesn’t tend to cause symptoms in the early stages.

But you may develop a number of symptoms if it isn’t spotted early or the disease gets worse.

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Aside from swollen ankles, feet and hands, these can include unintentional weight loss and poor appetite, tiredness, shortness of breath, blood in your pee and an increased urge to go to the loo.

Heart failure occurs when the heart struggles to pump blood around the body properly.

Breathlessness, extreme tiredness and feeling lightheaded or fainting are among the main symptoms, on top of swelling.

When your partner’s snoring is a concern

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Lots of people snore… So when is it really a concern?

Dr Verena Senn, sleep expert at Emma Sleep, told The Sun when snoring could indicate sleep apnoea – a sleep condition that causes breathing to repeatedly stop and re-start when you’re asleep.

The main symptoms are feeling very tired, finding it hard to concentrate and having mood swings, the NHS says.

Dr Senn said that sleep apnoea can often go undetected as it can happen without the patient’s knowing.

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“Sleep partners can therefore play a crucial role in recognising this serious disease so it can be treated.”

You should tell your partner to visit their GP if:

• Their snoring is really loud
• They stop breathing while sleeping
• They wake up gasping or choking through the night
• They complain of sleepiness in the daytime or headaches in the morning

People with obstructive sleep apnoea will often also suffer with high blood pressure.

When you stop breathing during your sleep, your nervous system kicks in and releases stress hormones which may raise blood pressure over time.

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