This 35 Minute Gentle Pilates Workout is perfect for those days when you need to slow things down and re-connect with your body and breath. This class is perfect for a morning or evening practice, moving the body gently but still providing an effective workout.

🌸 Wearing Gymshark

🌸 Mat from Liforme (Discount automatically applied at checkout)
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🤍 INSTAGRAM: @movewithnicole
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🎥 Videography by Bodie Rex
♫ Music from https://www.epidemicsound.com/referral/n9a93q/

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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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Original Music by David Meaker YouTube creator.

You will start by training once every four days on A4 workout protocol. So if you start on a Monday, that means you wouldn’t train again till Friday. After Friday you wouldn’t train again till Tuesday, then Saturday, and so forth once every four days. And if a scheduling problem arises so that you can’t make it into the gym on day four, take off one more day and train on day five also.

Once you’ve been with the program for three weeks or so, start inserting an additional rest day or two, even at random. If you do, you should never hit a sticking point, and here’s why. As you grow stronger week to week, as you will with this program, that is, as you lift progressively heavier weights, the stresses on the body grow progressively greater too, until finally, unless you do certain things like add extra rest days.

The stresses will reach a critical point, they’ll constitute overtraining, and the first symptom will be a slowdown in progress. And if you continue with exactly the same volume and frequency protocol, there will ultimately be a complete cessation of progress. Continue inserting the additional rest days with greater and greater regularity until you are only training once every five days. Then start inserting an extra rest day at random 1/6 day.

Continue inserting the extra rest day or days with greater regularity until you’re eventually training once every six to seven days. Once the fundamentals of intensity, volume, and frequency are grasped, this issue becomes the most crucial one of bodybuilding science, that as the weights grow progressively greater, the stress is also grow progressively greater and they must be compensated for.

If after a number of months utilizing the baseline program while training once every six to seven days ceases to yield meaningful results, switch to the consolidation program. Some may want to have the workout program with the additional points in their training journal to take to the gym rather than the accompanying booklet. If so, write down the words day one close to the upper left hand corner of your paper, and then write the word chest.

Next to it, the number one exercise. Number one for the pecs will be PEC deck for six to 10 reps to failure. Now from here on you won’t have to write the words to failure as that is a given and six to 10 reps is merely a suggested guideline. There is nothing magic about the number 10. If you reach 10 but you see you might go to 13 reps to failure. Don’t stop at 10, go to 13 and at the other end if you see by Rep 3 You won’t reach even 6 reps, but only four or five. Don’t stop and reload. Get four or five. The next time you’ll likely get 6:00 to 10:00, and if you don’t have access to a pec deck then flat bench, dumbbell flies or cable crosses may be substituted directly underneath. Exercise one write out the word superset and directly underneath that the number two exercise #2 for the pecs will be the incline press.

Preferably on a machine such as the Smith Hammer, Icarion, or Nautilus. If you don’t have any machine for the incline press, you may perform either regular free weight barbell incline presses or incline dumbbell presses. Exercise #2 should be performed for one to three reps, not 6 to 10. One to three reps, and make a parenthetic note next to the incline press. Use a fairly close hand grip.

Your hand should be slightly closer than shoulder width. What should be wider? Not your hands, but your elbows. Flare your elbows way back away from your torso toward your ears, and you’ll feel all the stress go into the pegs. Contrary to popular opinion, a wide grip is not the best way to develop pegs, and for beginners, a super set means two sets, one set of each of two different exercise, where the performance of 1 is followed immediately by the other.

As with pec deck super setted or followed immediately by incline press. All right, now write down the word back still under day one. Write down the word back and then the number one itself. Exercise number one for the back will be close grip palms up, pull downs 6 to 10 repetitions. close grip palms up, pull downs. Directly underneath that write down the number 2, which will be regular style, not stiff legged.

The regular style deadlift is a very productive exercise. The most productive exercise of all in fact, because it stimulates so much muscle mass, everything on the backside of the body, from the Achilles tendon to the nape of the neck. However, there is a bit of a risk factor here not seen with most other exercises, so listen carefully. If you have one available and you are strong enough, use an Olympic bar with a £45 plate on each end of the bar.

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D I S C L A I M E R

“How long does it take to see results?” One member sees results in 10 – 30 days does not mean you will get the same results like her. It’s because your body is different and unique (you have a SMALL BUILD or your starting size is BIGGER). And because there are so many different factors at play: how often you workout, the type of your workouts, your food choice, you are being in calorie deficit or surplus, etc. – means that how quickly you see the results does not solely depend on my workouts, it’s the team work between YOU and I.

Beginners (newbies, who never/barely exercise) and members with an average fit body, they often see results faster because their bodies adapt easily to the new changes. If you are not a beginner (even if you take a long break), your body needs more time to switch from old to new routines.

And because of the differences among us (fitness goals, sizes, shapes, ages, health and physical conditions…), you should not rely on my workout as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.
Begin with your level, stay consistent with the programs/weekly plan on my website, build healthy eating habits, limit unhealthy foods and surround yourself with motivations. You will see results like many Inshape members do.

Remember to take your Before photos and share your progress to inspire us ♡

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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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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!

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**SCROLL FOR WORKOUT DETAILS**

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Links:
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Workout Programs:
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💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
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💾 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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