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The 5 everyday habits that increase your risk of mouth cancer – and 8 signs you must never ignore

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8 hours ago

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The 5 everyday habits that increase your risk of mouth cancer - and 8 signs you must never ignore

A WORRYING amount of Brits are developing mouth cancer, with a new report warning of record-breaking cases.

Some 10,825 people are being diagnosed with the disease each year, marking a 133 per cent rise in cases over the last 20 years.

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From drinking to diet, different habits that could increase your risk of oral cancer

Mouth cancer can affect gums, tongue, inside the cheeks, or lips, with symptoms including mouth ulcers that don’t heal, red or white patches in the mouth, and unusual lumps or swellings in the mouth, head, or neck.

The charity Oral Health Foundation says this is the first time annual cases have surpassed the 10,000 mark.

Its chief executive Dr Nigel Carter warned: “While many types of cancer are declining, mouth cancer continues to surge.

“Smoking and excessive alcohol consumption remain the most significant risk factors, but we are seeing a growing number of cases linked to the human papillomavirus (HPV) and other emerging causes.”

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Read more on mouth cancer

Despite this alarming rise, many people aren’t aware of the main causes and factors that put them at risk of the disease, making them less likely to take steps to reduce their chance of getting it.

According to the charity, just 8 per cent of the Brits can name the leading causes of mouth cancer.

Dr Carter said: “Mouth cancer can affect anyone, and the impact on a person’s life can be devastating.

“We need to raise awareness of the symptoms, the risk factors, and most importantly, the importance of early detection.

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“Too many cases are diagnosed too late, often at the most advanced stage. This needs to change.”

In honour of Mouth Cancer Action Month this November, the Oral Health Foundation flagged five habits that could make you more likely to develop mouth cancer and lifestyle tweaks to lower your risk.

Urgent health alert as most sexually active will get cancer causing virus at some point in life

Dr Carter stressed: “Understanding the risks associated with mouth cancer is crucial for everyone.

“Take the time to learn about your own risk factors and make informed choices to reduce them.

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“If you know you’re at higher risk, be extra vigilant about changes in your mouth.”

1. Smoking

It’s well known that smoking can be harmful to your lung health, but the habit is also linked to around 17 per cent of mouth cancers in the UK.

This includes puffing on cigarettes, pipes and cigars.

According to the Oral Health Foundation, 38 per cent of Brits have no idea smoking could lead to mouth cancer.

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Dr Carter said: “Tobacco use is a leading cause of mouth cancer.

“Quitting smoking or use of tobacco products can significantly reduce your risk.

“There are many resources available to help you quit smoking, including NHS smoking cessation services and local support groups.

“Regular dental check-ups are also crucial if you smoke.

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“Your dental team can help you manage any oral diseases that have been caused by smoking and trained to spot anything more sinister if it arises.”

2. Snus and chewing tobacco

Smokeless ways of consuming tobacco aren’t as common in the UK, but tobacco pouches dubbed snus have seen a recent rise in popularity.

Tucked in between the lip and gum, snus can give you a nicotine buzz and has reportedly been used by football stars Jamie Vardy and Jamaal Lascelles.

But the Oral Health Foundation warned that smokeless and chewing tobacco can increase a person’s mouth cancer risk by up to four-and-a-half times.

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The charity’s research shows that 40 per cent of people don’t know the two are linked.

The 8 signs of mouth cancer to know

Symptoms of mouth cancer can include:

  1. A mouth ulcer in your mouth that lasts more than three weeks
  2. A red or white patch inside your mouth
  3. A lump inside your mouth or on your lip
  4. Pain inside your mouth
  5. Difficulty swallowing
  6. Difficulty speaking or a croaky voice
  7. A lump in your neck or throat
  8. Losing weight without trying

These symptoms are very common and can be caused by other conditions – having them doesn’t definitely mean you have mouth cancer, but it’s important to get checked by a GP or dentist.

If your symptoms are caused by cancer, finding it early may mean it’s easier to treat.

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Source: NHS

Common examples of smokeless tobacco are chewing tobacco in loose or compressed leaves, snuff – a finely ground tobacco that can be dry or moist – dissolvable tobacco in tablets or strips, and snus.

In the UK, smokeless tobacco use is most prevalent among South Asian communities, particularly those of Bangladeshi, Indian, and Pakistani origin.

Dr Carter said: “These products pose significant health risks and are often linked to cultural practices.”

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“If you use smokeless or chewing tobacco, it’s important to know that it’s not a safer alternative to smoking. This misconception can be dangerous.

“To protect your oral health, try to quit these products and seek help from healthcare professionals.

“Regular dental check-ups, maintaining good oral hygiene, and using support services can make a big difference.”

3. Drinking too much

Drinking too much can affect your health in many way – including raising your risk of mouth cancer.

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The Oral Health Foundation says excessive boozing is linked to 34 per of mouth cancers, making it one of the main causes.

But 58 per cent of Brits don’t know the risks.

Dr Carter said: “Excessive alcohol consumption is a major risk factor for mouth cancer, yet awareness remains alarmingly low.

“Many people who drink heavily might not realise the serious impact it has on their oral health.

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“By reducing your alcohol intake and attending regular dental check-ups, you can significantly lower your risk of mouth cancer and improve your overall health.”

4. Unsafe sex

According to Dr Carter, a growing number of mouth cancer cases have been linked to HPV, a common group of viruses that affects areas like the mouth, throat, and genitals.

It’s usually spread through skin-to-skin contact during sex, as well as oral sex and kissing.

Most people with HPV don’t show any symptoms and the infection often goes away on its own, but certain high risk strains can cause warts.

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For some, the changes caused by the virus can lead to cervical cancer and mouth cancer.

The number of mouth cancer cases linked to HPV is on the rise, with data showing that up to 73 per cent of cancers in areas like the back of the tongue and tonsils are HPV-positive.

But 8 per cent of people know HPV can cause mouth cancer.

Practising safe sex and getting tested for the virus can help protect you.

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The different types of mouth cancer

Mouth cancer, also known as oral cancer, is where a tumour develops on the surface of the:

Tumours can also occur in the

  • Salivary glands
  • Tonsils
  • Pharynx – the part of the throat from your mouth to your windpipe

Source: NHS Inform

But teens and young adults in the UK also have access to an HPV-combating vaccine.

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Dr Carter explained: “The HPV vaccine has been offered to girls in the UK since 2008 and to boys since 2019.

“I urge parents to ensure their children are vaccinated. It’s the most effective form of protection and it is vital this happens before a person becomes sexually active.

“For those who are older and haven’t been vaccinated, it’s important to be mindful of the threat HPV poses.

“Being vigilant to any changes in and around the mouth is crucial.

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“Remember, just because you don’t smoke or drink, it doesn’t mean you’re free from the risk of mouth cancer.”

5. Unhealthy diet

What you eat can influence your risk of the disease too, as eating a healthy diet can slash your risk.

Dr Carter noted: “A balanced diet rich in fruits, vegetables, and essential nutrients can substantially reduce the risk of developing mouth cancer.

“It’s important to incorporate these elements into your daily routine for better overall health.”

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Research has shown that consuming fruits regularly can lower your risk by 48 per cent, while taking vitamin C supplements can reduce the risk by 24 per cent, the Oral Health Foundation added.

It claimed calcium supplements could also lower the risk by 36 per cent, while drinking four cups of coffee a day could reduce your risk by 39 per cent and drinking green tea by 20 per cent.

“By making small, consistent changes to your diet, you can significantly protect yourself against mouth cancer,” Dr Carter said.

“Stay vigilant about your health and make informed dietary choices to support your oral health.”

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Womens Workouts

35 Min BUILD & BURN II Home Workout | Drop Set Dumbbell Workout + Cool Down

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21 minutes ago

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November 14, 2024

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35 Min BUILD & BURN II Home Workout | Drop Set Dumbbell Workout + Cool Down



This 35 minute drop set dumbbell workout is exactly what you need to BUILD muscle and endurance. Strength training with dumbbells is incredibly effective at not only building muscle strength and tone, but the added weight places an extra amount of exertion on you throughout each of the exercises, resulting in more calories burned. This is key for losing body fat.

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Here’s how this workout will go down:
– Each round consists of 3 exercises that are the same or similar movements.
– For most of the workout, the 1st exercise in each round will use x2 dumbbells.
– Drop to x1 dumbbell for the 2nd exercise in the round.
– Drop to bodyweight only for the 3rd exercise in the round.
– Each exercise is 20 sec, so you’ll complete all 3 exercises each round without rest, for a total of 60 seconds, before taking a 30 sec rest.
– There are a few exercises that are the exception to this as we do some unilateral movements, but the 20/20/20 second format will be consistent throughout the workout.

Don’t forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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WORKOUT DETAILS
Duration: 35 Mins + Cool Down
Equipment: One set of dumbbells (I’m using 25 lb / 11.3 kg dumbbells) and a mat.
Timing: 20 Sec Work x3, 30 Sec Rest

Lower Body
0:40 Curtsy Lunge R x2 DBs
1:00 Curtsy Lunge R x1 DB
1:20 Curtsy Lunge R

2:10 Curtsy Lunge L x2 DBs
2:30 Curtsy Lunge L x1 DB
2:50 Curtsy Lunge L

3:40 RDL x2 DBs
4:00 Singel Leg RDL R x2 DBs
4:20 Single Leg RDL L x2 DBs

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5:10 Pause Squat x2 DBs
5:30 Pause (Goblet) Squat x1 DB
5:50 Squat Pulse

Abs/Core
6:40 Side Plank Dips R x1 DBs
7:00 Side Plank Hold R x1 DB
7:20 Side Plank Dips R

8:10 Side Plank Dips L x1 DB
8:30 Side Plank Hold L x1 DB
8:50 Side Plank Dips L

Upper Body
9:40 Chest Press x2 DBs
10:00 Narrow Press x2 DBs
10:20 Reverse Press x2 DBs

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11:10 Narrow Push Ups
11:30 Wide Push Ups
11:50 Diamond Push Ups

12:40 Chest Flyes x2 DBs Hammer Grip
13:00 Chest Flyes x2 DBs Standard Grip
13:20 Alt Chest Flyes

14:10 Overhead Tricep Press x2 DBs
14:30 Tricep Kickback R x1 DB
14:50 Tricep Kickback L x1 DB

Abs/Core
15:40 Single Leg Reverse Crunch R
16:00 Flutter Kicks
16:20 Single Leg Reverse Crunch L

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17:10 Alt Single Leg V Ups
17:30 Scissors Crossovers
17:50 Leg Lift + Hip Lift

Lower Body
18:40 Front to Back Lunge R x2
19:00 Front to Back Lunge R x1 DB
19:20 Front to Back Lunge R

20:10 Front to Back Lunge L x2 DBs
20:30 Front to Back Lunge L x1 DB
20:50 Front to Back Lunge L

21:40 Lateral Lunge Rx2
22:00 Lateral Lunge R x1 DB
22:20 Cossack Squat R

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23:10 Lateral Lunge L x2 DBs
23:30 Lateral Lunge L x1 DB
23:50 Cossack Squat L

Abs/Core
24:40 Crunch + Hold
25:00 Alt Cross Crunches
25:20 Crunch Pulses

26:10 Reverse Crunches
26:30 Bicycles
26:50 Cross Punches

Upper Body
27:40 Alternating Bent Over Rows x2 DBs
28:00 Alternating Bent Over Supine Rows x2 DBs
28:20 Alternating Bent Over Wide Rows x2 DBs

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29:10 Shoulder Press x2 DBs
29:30 Single Arm Shoulder Press R x1 DB
29:50 Single Arm Shoulder Press L x1 DB

30:40 Good Mornings x2 DBs
31:00 Upright Rows x2 DBs
31:20 Rear Delt Rows x2 DBs

32:10 90° Lateral Raises x2 DBs
32:30 Front Raises x1 DB
32:50 45° Press x1 DB

Finisher
33:40 RDL + Bent Over Row x2 DBs
34:00 Clean + Press x2 DBs
34:20 Alt Curl to Press x2 DBs

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35:00 Cool Down + Stretch

* * * * *

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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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Health & fitness

Map reveals area with WORST eating habits as Brits choose to swerve fruit & veg – how does your hometown fare? – The Sun

Published

27 minutes ago

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November 14, 2024

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Map reveals area with WORST eating habits as Brits choose to swerve fruit & veg – how does your hometown fare? – The Sun

YORKSHIRE has the worst gut-health habits in the UK – consuming the least fruit and veg, water, nuts, and fermented foods.

But Scots and people in London get closest to five a day, with Londoners also tucking into the most fermented grub.

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A poll of 2,000 people has revealed which areas have the best and worst gut health habitsCredit: Getty

Londoners also came top for hydration, drinking an average of five glasses of water per day – although not quite matching the recommended guidelines of six to eight 250ml glasses of water.

The poll of 2,000 people has revealed which regions are home to residents with, on average, the best and worst gut health habits.

It also emerged a fifth of those living in Wales reported suffering from bloating a few times per week, whereas 28 per cent in the West Midlands never struggled with it.

Those from the North East are the gassiest, with 26 per cent suffering daily – more than twice as many as those in Scotland (12 per cent).

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And Scots are the worst for toilet habits – with 36 per cent saying their poo habits are never consistent.

The study was commissioned by Yakult, which has teamed up with Professor Glenn Gibson from Reading University, who said: “It’s fascinating to see how diets and daily habits vary so much across the UK.

“What contributes to a healthy gut can often be forgotten or misunderstood – as many people just associate this with eating lots of fibre but, in truth, every type of food group plays a part.

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“Having regular bowel movements and getting the right amount and quality of sleep are also other things that help maintain a healthy gut and overall lifestyle.

“Getting less than the recommended 7-9 hours of quality sleep not only leaves us tired, but also disrupts our body’s natural rhythm, impacting the bacteria in our gut – this being a very active community of microbes that has profound impacts upon our overall health and wellbeing.

“Disturbances in sleep patterns can adversely affect the gut microbiota, which could hamper digestive health.

The study also found 36 per cent of Brits rate their overall gut health as ‘average’ – with only 11 per cent calling it ‘excellent’.

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During a typical day, the average person will consume four portions of fruit or veg, but 44 per cent admit to never eating fermented foods

Only 35 per cent incorporate nuts into their everyday diet, while 28 per cent believe they are not getting enough fibre.

When it comes to liquids, 31 per cent drink less than the recommended daily guidelines of six to eight glasses each day, with the average person consuming just four 250ml glasses of water.

But 35 per cent of those polled via OnePoll.com admit they are guilty of not drinking enough fluids.

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It also emerged that 37 per cent hold their hands up to not doing the recommended amount of 30 minutes exercise a day, with 35 per cent claiming they spend long periods either sitting or lying down.

Glenn added: “Eating a healthy diet which includes lots of colourful plant-foods such as fruits, vegetables, wholegrains, beans, chickpeas, lentils, herbs and spices helps to improve gut microbiota – which is in turn essential for supporting good gut (and overall) health.

“It is also worth adding fermented foods into your diet as well as keeping hydrated as water is essential and will improve almost every bodily process including digestion.

“Enough water intake is crucial to help food move effectively through the digestive system, helping to prevent constipation and facilitate nutrient availability.

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 “Exercise can help stimulate the digestive system – promoting more efficient digestion and help alleviate symptoms like bloating and constipation.

“Just 30 minutes a day is needed and can be incorporated into your everyday routine such as walking, cleaning or gardening.”

When quizzed on toilet habits, morning is the most common time for bowel movements (56 per cent), with half claiming it ‘always runs like clockwork’.

And the average time spent in the bathroom at any one time is six minutes – which is well within the recommended timeframe of 10 to 15 minutes per sitting.

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A Yakult spokesperson said: “Maintaining good gut health is essential to overall well-being, as it impacts everything from digestion and nutrient absorption to immune function and even mental health.

“By focusing on a diet rich in fibre, fermented foods, and hydration, people can support their gut microbiome and enjoy better energy, mood, and long-term health.

“We are encouraging the nation to make small changes which can have a powerful influence on gut health and overall wellbeing.”

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Womens Workouts

15 Min Stretching: Total Body Flexibility and Warm Up

Published

1 hour ago

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November 14, 2024

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15 Min Stretching: Total Body Flexibility and Warm Up



Today’s workout is a 15-min full-body workout consists of entirely body-weight exercises that you can do anywhere without the need to go to the gym!

This workout will help to stretch your muscles while burning calories, making your muscles more strong and flexible.😊 All routines in this video are cardio-driven which means that you’ll effectively be burning body fat and losing weight by doing this on a daily basis! And if you want to continue seeing results, just keep doing it until you reach your target!

Good luck ladies and make sure to exercise regularly and eat a healthy diet to see amazing results!❤️💪

00:00 Introduction
00:04 Arm Circles
00:38 Punches
01:21 Prayer Punches
02:13 Rest time
02:34 Side Bends
03:25 Rest time
03:42 High Knee Jacks
04:16 Rest time
04:37 Knee Raises
05:07 Rest time
05:29 Lateral Steps
06:10 Rest time
06:42 Lunges
07:58 Rest time
08:30 Toe Tap Leg Lifts
09:04 Rest time
09:26 Snow Angels
09:59 Side Bends
10:51 Rest time
11:23 Arm Circles
11:59 Punches
12:39 Prayer Pushes
13:36 Rest time
14:07 High Knee Jacks

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Womens Workouts

EXTREME 30 MINUTE FAT MELTING HIIT CARDIO WORKOUT

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3 hours ago

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November 14, 2024

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EXTREME 30 MINUTE FAT MELTING HIIT CARDIO WORKOUT



Let’s burn calories and MELT FAT with this at home 30 min hiit cardio workout. I will be right by your side the entire time working out with you as your virtual trainer, not only to show you each of these exercises, but also to push you to not stop and KEEP GOING!

If you need extra rest breaks, or want to stop and grab a sip of water, feel free to pause the video, and pick back up where you left off. If you are consistent, eventually you will be able to push your self to finishing the entire 30 minute session for the gains!

There will be 40 seconds of “ON” work and 20 seconds of “OFF” rest. Plenty different exercises and movements for the fat losses! Whether your goal is to burn some fat, get shredded, or build muscle you can benefit from this video!

This workout will have you sweating quick fast and in a hurry within just a few minutes of it starting. Make sure you bring water, and maybe a towel if you’re at home on a hardwood floor surface!
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Womens Workouts

15-Minute Walking Exercise To Lose Belly Fat!

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4 hours ago

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November 14, 2024

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15-Minute Walking Exercise To Lose Belly Fat!



Fit Over 50 :15-Minute Walking Exercise To Lose Belly Fat! Quick 15-Minute indoor walking workout Walk to Lose Weight!” is perfect for women over 50 looking to boost metabolism, burn fat, and enhance vitality. This beginner-friendly workout is scientifically proven to help you whittle away the weight while maintaining muscle mass and building strength.

In just 15 minutes, we’ll amp up the pace to get your heart rate soaring and those calories burning. We’ll focus on leg strength, core engagement, and balance exercises to keep you fit and fabulous. Plus, it’s all about adaptability—slow it down if you need to, and use modifications to suit your fitness level.

This workout isn’t just about physical benefits; it’s also great for mental well-being and longevity. Follow along, feel the burn, and enjoy the journey to a healthier, stronger you. Remember, always consult your physician before starting any new exercise routine.

Subscribe to join our 14-day challenge, and let’s make fitness a fun and integral part of your daily life. You’re going to love how amazing you feel! 💪✨ https://fabulous50s.com/14-day-glow-up-fitness-course/
#WalkingChallenge #WalkingWorkout #Walking #QuickFitness #WalkingForWeightLoss

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CHAPTERS:
0:00 – 15 Minute Weight Loss Walk
1:13 – Leg Workout
5:09 – Burn Belly Fat
10:09 – Increase Fitness Level
13:16 – Balance Exercises
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This content is not sponsored, and all opinions are mine. I use affiliate links for products I endorse. Your support is appreciated.

Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
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Womens Workouts

35-Minute Dumbbell Cardio + Abs (Core Conditioning #1) | SplitStrong 35 DAY 5 🔥

Published

5 hours ago

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November 14, 2024

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35-Minute Dumbbell Cardio + Abs (Core Conditioning #1) | SplitStrong 35 DAY 5 🔥



SPLITSTRONG 35 DAY FIVE: 35 Minute Dumbbell Cardio AND Abs (AKA a Core Conditioning Workout)!

⭐️ SplitStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/splitstrong-35/

👉🏼 OR find all of the SplitStrong 35 Workouts in this Youtube playlist:

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✨THE WORKOUT: 35-Minute Dumbbell Cardio + Abs (SplitStrong 35 Day 5)✨

► EQUIPMENT: Medium-to-heavy set of dumbbells. I’m using 15-20 lb dumbbells. And an optional towel to use as a slider.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
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*Discount Code: NourishMoveLove

► INSTRUCTIONS:
Follow along with the video above. This dumbbell cardio and core workout will train your core in ways you never thought possible.

It looks like this:
✔️ 4 Circuits (3 exercises per circuit)
✔️Time Drop Format —
◼️ Set One: 40 Seconds Work, 20 Seconds Rest
◼️ Set Two: 30 Seconds Work, 15 Seconds Rest
◼️ Set Three: 20 Seconds Work, 10 Seconds Rest
✔️Repeat Each Circuit x3 Sets
✔️Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching

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►Workout Outline:
1️⃣ CIRCUIT 1: Dumbbell + Towel
1) Bear Crawl Row + Dumbbell Slide, Right
2) Bear Crawl Row + Dumbbell Slide, Left
3) Lateral Shuffle + Pivot Press (Basketball Pass)

2️⃣ CIRCUIT 2: Dumbbell
1) Dumbbell Wood Chop + Single Arm Press, Right
2) Dumbbell Wood Chop + Single Arm Press, Left
3) Launcher Plank + Alternating T-Pulls

3️⃣ CIRCUIT 3: Bodyweight + Towel
1) Single Leg Front Back Hop into Skater, Right
2) Single Leg Front Back Hop into Skater, Left
3) Plank + Towel Knee Tucks

4️⃣ CIRCUIT 4: Bodyweight (Burpee Breakdown)
1) Plank Walk Out + Push Up
2) Plank Hold + Squat Hold + Squat Jump +Squat Hold (3 second hold each)
3) Burpee Push Up

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►Find a breakdown of these exercises + benefits of strength training your CORE in this post: https://www.nourishmovelove.com/splitstrong-35-dumbbell-ab-workout
_________________________________________________________
► TIME STAMPS:
00:00 Workout Introduction
00:55 Warm Up
05:55 CIRCUIT 1
14:25 CIRCUIT 2
22:10 CIRCUIT 3
29:25 CIRCUIT 4
36:40 Cool Down + Stretch
_________________________________________________________

►🤰Is this workout Pregnancy/Postpartum Friendly? No, I would suggest substituting this 30 Minute Full Body Pregnancy Strength Workout — https://youtu.be/zH4O4aA4wA8
_________________________________________________________

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👉🏼 Find all of the SplitStrong (35) Workouts in this Youtube playlist:

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📅 This challenge is launching on Monday, 6/14/21, with a new video dropping every single day of the challenge! All the videos will stay on Youtube after the challenge, so you can come back + repeat at any time!

⭐️ FREE WORKOUT PROGRAM: SplitStrong 35⭐️
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!

WEEK 1:
▪️Day 1: Legs + Back – https://youtu.be/gsFbHHIbHoQ
▪️DAY 2: Upper Body PUSH (Shoulders, Triceps, Chest + Cardio) – https://youtu.be/7bVaKI0DTgs
▪️DAY 3: Legs + Glutes – https://youtu.be/3mxycyr-Djs
▪️DAY 4: 15 Minute Power Yoga + Abs – https://youtu.be/N9keRXUIsmc
▪️DAY 5: Dumbbell Abs + Cardio (Core Conditioning #1) -📍You are here!

WEEK 2:
▪️DAY 6: Legs + Chest – https://youtu.be/UHmlhF12kMU
▪️DAY 7: Upper Body PULL (Back, Biceps + Cardio) – https://youtu.be/AA4M_xu0BIk
▪️DAY 8: Unilateral LEGS – https://youtu.be/mM5tnP3Uh2I
▪️DAY 9: 10 Minute Mobility Flow – https://youtu.be/nlH6pyo1nSI
▪️DAY 10: Cardio + Abs with Weights (Core Conditioning #2) – https://youtu.be/DhuM4wYlDfY
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