Womens Workouts
30 MIN FULL BODY WORKOUT || Feel Good Pilates Flow
Let your body feel good with this 30 Minute Full Body Pilates Flow. This workout is perfect for those days when you don’t want anything too intense but still want to move and feel your muscles working! Hope you enjoy it! 😊
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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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This is a follow along 30 minute full body dumbbell workout that will target every muscle group with compound movement to help you become stronger, build lean muscle, burn energy for hours after completing and basically leave you feeling awesome!!
The exercises are performed for 30 seconds each, 30 seconds rest. The exercises are performed for 3 sets each.
The weight I am using is 15kg x 2 dumbbells for your reference. So yes, as heavy as you have access to and slow paced, controlled and full range of motion. If you have lighter weights than you would prefer, simply perform more reps than me and at a slightly faster pace.
HIGH SQUATS
SUMO DEADLIFT SQUAT
STATIC LUNGE (switch leg everytime)
ROMANIAN DEADLIFT
SHOULDER PRESS (2 or 1 dumbbells)
BENT OVER ROW (switch arm everytime)
CHEST PRESS
PULLOVER
I would just like to point out the following key points to this workout:
● Be sure to switch leg on lunges every set and switch arm on rows every set!
● With the single arm rows, try to stretch upper middle back by taking it slow at bottom to let muscles lengthen then draw elbow up. Switch arm every set!
● I am performing the shoulder press with one dumbbell as well as Sumo deadlift, however if your weights are lighter than you wish, simply perform with both dumbbells!
● Make sure during Romanian deadlifts to keep shoulder blades together, knees slightly bent, push bum back and keep head in line with torso as it lowers!
I hope you all enjoy this strength training and really allow yourself to feel each contraction!
I would consider this strength workout a super workout to progress in weight over time! I would definitely suggest this type of full body workout with dumbbells once a week if you really are wanting to increase muscle, along with bodyweight sessions and isolation sessions as such shoulders, glutes etc. Overtime, aiming to increase reps then move up in weights!💪
And don’t forget.. plank 2 minutes at the end!!🤩
Happy training!!
Cx
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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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The best exercise for women workout at home
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![30 Minute Full Body Dumbbell Strength Workout [NO REPEAT]](https://wordupnews.com/wp-content/uploads/2024/09/1727428189_maxresdefault.jpg)
Tap in with us for a FULL BODY dumbbell strength training workout. This workout was designed to help build strength, muscle mass, and endurance over time. All you need is pair /set of dumbbells to go heavier or lighter where you need to. We encourage you to go slightly heavier than you normally would to get the most out of this workout. Also, if any of the movements are too difficult, Toya has you covered with a few modifications. Drop a comment and let us know how you did during this workout! 🔥
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FEMALE MUSCLE, IFBB MUSCLE, FEMALE BODYBUILDER, FITNESS MODEL,
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A full body workout hitting all of the major muscle groups in the upper body, and using static lunges as a staple to target the entire lower body with some RDLs for more hamstring specific! Finishing with an absolute abdominal burnout!
The timer will be on for 60 seconds per exercise with 20 seconds rest in between!
All you will need is a pair of dumbbells and your mat!
The dumbbells I am using for your reference are 17.5kg for most of the workout! I will reduce to 9kg each for shoulder press and holding during abs section!
These are straight forward compound movements with full range movement and standard tempo to allow you to perhaps lift that little bit heavier compared to if consisting of isometrics, tempo or partial reps!
CHEST PRESS
CHEST PRESS
STATIC LUNGE (one side)
SWITCH SIDE!
SHOULDER PRESS
SHOULDER PRESS
STATIC LUNGE (one side)
SWITCH SIDE!
BENT OVER ROW (one side)
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE
STATIC LUNGE (one side)
SWITCH SIDE!
PULLOVER
PULLOVER
STATIC LUNGE (one side)
SWITCH SIDE!
STAGGERED RDL (one side)
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE
Finisher:
3 minutes non stop!
DUMBBELL CRUNCH HOLD LEG LOWER
DUMBBELL TOE REACH
DUMBBELL CRUNCH HOLD LEG LOWER
The biceps are worked within the rows and triceps during chest press & shoulder press! There are no specific arms exercises due to this and compound movements such as chest press and rows recruit a lot more muscles over isolation so perfect for shorter workouts!
We finish with some ab specific exercises! Let’s focus on really holding that crunch during the leg lowers, pushing the lower back well into the mat and during toe reaches, how high can you crunch and reach whilst controlling the lowering back to mat? 😁
Perfect workout when you want a full body resistance workout in 30 minutes!
Have fun!! I sure did!! 🔥🤩
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: https://youtu.be/kZDvg92tTMc
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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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@hedtube1
September 27, 2024 at 12:14 pm
That was really helpful Nicole. I was feeling overwhelmed and these fabulous exercises have changed my whole mood! thank you
@KayLeeSye
September 27, 2024 at 12:14 pm
Really enjoyed this class! Perfect way to start my busy Saturday off on the right note.
@googlorsnooglor8757
September 27, 2024 at 12:14 pm
Your videos have been so lovely! Thank you for creating a challenge but also being aware of your viewing audience's ability so you switch between difficult exercises and recovery
@nanasabia
September 27, 2024 at 12:14 pm
''more gentle practice'': me dying on the mat in the second part of my mens cycle
@LifestylebyJulia
September 27, 2024 at 12:14 pm
Thank you Nicole! This class was a great pick-me-up!😄
@jholiannethbermudez6703
September 27, 2024 at 12:14 pm
My Friday evenings are for this!
@patekphilip24
September 27, 2024 at 12:14 pm
This is perfection, I love this so much , good for before bed and early morning, you rock Nicole!
@chelninzacarias7273
September 27, 2024 at 12:14 pm
Thank you Nicole
@tobbyteddy
September 27, 2024 at 12:14 pm
When i saw feel good pilates i thought i should give it a try, which i did and now i feel so much better than when i woke up, i love it ❤ and i also shared it with my friends and family to try it out, great job!
@RicardoAdeH
September 27, 2024 at 12:14 pm
Bravo111
@kennethmontoya6731
September 27, 2024 at 12:14 pm
Always love this practice Nicole on my rest day really appreciate you your a blessing for hard work and time see you tomorrow evening like always ready to get on the mat and practice have a wonderful evening bye for now 😊
@mariab.513
September 27, 2024 at 12:14 pm
❤🔥🥵😍
@patekphilip24
September 27, 2024 at 12:14 pm
love this feel good pilate program, I am feeling really good right now!! ❤❤❤❤❤❤❤
@darccestdesaireh
September 27, 2024 at 12:14 pm
April – may session
9 April – ✅
10 april – ✅ did better 🌸 starting to like it
11 April – ✅ getting better at it 😉
15 April – ✅ y do I find the last exercise so tricky 😭
16 April – ✅ no longer tricky 😜 anything is possible with practice. Yes i did it. Can feel the zen today !!! <3 thanks alot Nicole
17 April – ✅ zen felt ✨💕 #feelin accomplished
18 April – ✅ feelin lethargic. Did my best.
25 April – ✅
29 April – ✅
1 may – ✅🌸💕
2 may – ✅😸🙌
4 may – ✅😸🍩
@patekphilip24
September 27, 2024 at 12:14 pm
so good , thank you Nicole!!!❤❤❤❤
@kasiascigacz8632
September 27, 2024 at 12:14 pm
love your classes 😍
@МаринаГарина-я6к
September 27, 2024 at 12:14 pm
Perfect evening pilates ❤
@sunnyscar2912
September 27, 2024 at 12:14 pm
I love your workouts. This one is relatively easy for me. I like the stretching section. I burned 131 kcal in total and 83 active kcal
@fabiolacruz502
September 27, 2024 at 12:14 pm
Gracias ❤
@samshine7726
September 27, 2024 at 12:14 pm
I loved this one
@themarquisediamond98
September 27, 2024 at 12:14 pm
Oh wow, I loved it! My glutes and legs/thighs were on FIRE, and my abs really burned during the abs series and were engaged throughout the entire workout. THANK YOU! What a great start to my week.
@darccestdesaireh
September 27, 2024 at 12:14 pm
23 may – ✅🙏 really enjoyed today. Wow feeling
25 may – ✅ rlly enjoyed 🤟🙏
@mubshir._ha
September 27, 2024 at 12:14 pm
Love it ❤❤ thankyou so much ❤
@clotildebarnes625
September 27, 2024 at 12:14 pm
Don't you love the gentle squeeze all over your body, that makes you drop lots of toxins out softly..😅😅.😅😅
@iamheenakohli
September 27, 2024 at 12:14 pm
Amazing class!❤
@shirleysharma2161
September 27, 2024 at 12:14 pm
Thank you.
@pollopacheco1891
September 27, 2024 at 12:14 pm
Thanks again Nicole, excellent class 😅
@sclanguages2020
September 27, 2024 at 12:14 pm
Just what I needed today
@yanavasyuta4047
September 27, 2024 at 12:14 pm
Это любовь ❤️❤️❤️
@vilmalakaviciene1729
September 27, 2024 at 12:14 pm
LOVE your classes!
@Livemindfully247
September 27, 2024 at 12:14 pm
Done
@IctosBlue
September 27, 2024 at 12:14 pm
Thank you for the class^^ Yay! I can do all the poses until finish.
@cristinadeazevedorosa4439
September 27, 2024 at 12:14 pm
💖💖💖
@gloriasamanthalewis
September 27, 2024 at 12:14 pm
I have been practicing pilates for around 2 yrs. U're my fav pilates instructor ever. U calmed my nerves with ur cool voice and breathing reminder. I improved a lot. My body toned and energized all day. I am strong and confident with my body. Thanks for everything. 💞
@kellymoore8734
September 27, 2024 at 12:14 pm
With autoimmune conditions I often can do hard exercise anymore so this was perfect. I'm 61 and want to keep this body moving! Thank you!
@Yaninaalvarez-gt4lu
September 27, 2024 at 12:14 pm
❤❤❤
@vonsternebeck
September 27, 2024 at 12:14 pm
Perfect into a brandnew day! Thank YouTube, Nicole ❤
@simonacaprioglio607
September 27, 2024 at 12:14 pm
Well done workout routine!
@warrencowdy9745
September 27, 2024 at 12:14 pm
I love a vintage Nicole every so often! 😃🦾