Womens Workouts
35 MIN UPPER BODY & CORE WORKOUT || At-Home Pilates (No Equipment)
Get ready to strengthen your upper body and core with this 35 Minute Moderate/Intermediate Pilates Workout! 😊
🤍 ¿Hablas español? Subscribe to my Spanish YouTube Channel.
https://www.youtube.com/channel/UCnUpf4yc9TYkmhFUq4cbJoA
🌸 Mat from Liforme – https://liforme.com/
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 another no repeat full body workout for you to do at home!
This is a fun, intensive workout that you can easily do at home to burn fat and lose weight!! You can easily do this workout everyday even though it’s a half hour workout. The doable routines included in this workout will help you achieve the best results as you regularly do the workout.
Good luck and let’s begin the workout!❤️💪
**If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Sunday to Friday!
TIMECODES:
00:00 Introduction
00:14 Arm Circles
01:07 Rest
01:24 Hip Swirls
02:18 Rest
02:35 Lateral Steps
03:31 Rest
03:48 Windmill
04:42 Rest
04:59 Downward Punches
05:52 Rest
06:24 Push Jumps
07:14 Rest
07:36 Deadlifts
08:26 Rest
08:48 Punches
09:39 Rest
10:01 Sumo Hold
10:52 Rest
11:14 Body Extensions
12:05 Rest
12:47 Leg Kicks
13:37 Rest
13:59 Forward Calf Raises
14:51 Rest
15:13 Slow Star Jumps
16:04 Rest
16:26 Standing Side Crunch Left
16:58 Standing Side Crunch Right
17:30 Rest
17:52 Lunge Jumps
18:43 Rest
19:25 Lateral Arm Circles
20:14 Rest
20:36 Victory Squat
21:26 Rest
21:48 Arm Reach Lunge
22:37 Rest
22:59 Knee Raises
23:51 Rest
24:33 Arm Stretch Left
25:24 Arm Stretch Right
26:14 Side Bend Stretch Left
27:05 Side Bend Stretch Right
27:56 Knee Stretch Right
28:47 Knee Stretch Left
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Womens Workouts
Try this arms + abs workout- 30 seconds for each exercise, 60 second break and then repeat again🔥
#workoutathome #dancefitness #noequipment #danceexercise #dancelife #walkdance
Join me for a fun and energetic dance workout designed for women over 40! This full-body routine is set to great music, helping you feel strong, confident, and empowered. Whether you’re just starting your fitness journey or looking to add some spice to your workouts, this session is perfect for all levels. Let’s sweat, have fun, and feel fabulous together—because age is just a number!
Dance workout is great for beginners easy to follow and simple moves
Cardio Dance workout
Beginner dance workout #danceforbeginners #fitnessfun #dancemoms #mombod
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INTENSE Full Body Dumbbell Strength Workout incoming… ready, set, go!? 🔥 Feel the burn from head to toe after 40 mins of no repeat exercises designed to build lean & toned muscle definition. Grab your dumbbells (or water bottles) and train with us today! Let’s do it!
MY BRAND NEW FITNESS NUTRITION GUIDE:
FITNESS NUTRITION PDF GUIDE
▸ Muscles Worked: Full Body Strength & Conditioning
▸ Time: 40 Min
▸ Equipment: Light Dumbbells – I’m using 2 x 5kg dumbbells for your reference
▸ Instructions: Follow along and complete as many reps as possible in 50 Seconds. After 10 Seconds of Rest continue to the next move.
♥︎ Workout ♥︎
▸ 00:00 – 04:15 Warm Up 30 sec on, 0 sec off
Easy Warm Up Run
Rainbow Thrusters
Reverse Lunge + Reach
Walkout + Reach
Plank Down Dog
Down Dog + Knee Taps
Good Morning + Squat
Jumping Jacks
▸ 04:15 – Workout 50 sec on, 10 sec off
Goblet Squat + Pulse
Overhead Lunge Right
Overhead Lunge Left
Elevated Split Squat Right
Elevated Split Squat Left
Elevated Goblet Squat
Elevated Goblet Pulses
Elevated Glute Bridge
1 Leg Glute Bridge Right Leg
1 Leg Glute Bridge Left Leg
Elevated Glute Bridge Hold
Romanian Deadlift
Sumo Squats
Sumo Pulses
Glute Bridge Chest Press
One Arm Chest Press Right Leg
One Arm Chest Press Left Leg
Tricep Extensions
Dumbbell Row
Gorilla Row
Floor Row
Superman Push Ups
Back Extensions
Side Plank + Weight Right Side
Side Plank + Weight Left Side
Dumbbell Bicycles
Curl + Press
One Arm Thruster Right Arm
One Arm Curl + Press Right Arm
One Arm Thruster Left Arm
One Arm Curl + Press Left Arm
▸ 35:20 – 38:50 Workout 60 sec on, 10 sec off
Thruster
Wide Bicep Curls
Curl Hold
▸ 38:50 – 42:43 Cool Down 30 sec on, 10 sec off
Shoulder Stretch Left
Shoulder Stretch Right
Heavy Head
Chest Shoulder Opener
Forward Fold
Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.
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#growingannanas #growwithanna #homeworkouts #hiitworkout #homeworkout
D I S C L A I M E R
If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.
This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.
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Get ready for an INTENSE 30 minute full body dumbbell workout that will target every muscle group to help you become stronger, build lean muscle and burn fat for up to 48 hours for hours after the workout leaving you feeling GREAT!
This home dumbbell workout is challenging, so use manageable weights to ensure you get through the entire workout. We’ve added dumbbell tips throughout the video so you know what we’re using at all times – just look at the screen prior to the exercise coming up. Workout details listed below.
* * * *
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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge
* * * *
Workout Details:
⏱️ Duration: 30 minutes
🏋️ Equipment: Two sets of dumbbells and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 30 seconds work, 15 seconds rest
The exercises for this full body workout with dumbbells are:
Lower Body Dumbbell Exercises
0:20 – Goblet Squat
1:05 – Side Lunge Dumbbell Switch
1:50 – Sumo Deadlift
2:35 – 1-1/2 Sumo Squat
3:20 – Staggered Squat Right
4:05 – Staggered Squat Left
4:50 – Squat Step Right to Squat
5:35 – Squat Step Left to Squat
6:20 – Suitcase Squat
7:05 – Squat Pulse
Back & Biceps Dumbbell Exercises
7:50 – Alternating Curls
8:35 – Dumbbell Swing
9:20 – Alternating Bent Over Rows
10:05 – Hammer Curls
10:50 – Good Mornings
11:35 – Supine Row
12:20 – Renegade Row Push Ups
13:05 – Rear Delt Flyes
13:50 – RDL + Bent Over Row
14:35 – Circle Curls
Shoulders Dumbbell Exercises
15:20 – Thrusters Right
16:05 – Thrusters Left
16:50 – Upright Row
17:35 – Arnold Press
18:20 – Lateral Raises
19:05 – Hammer Press
19:50 – Snatch to Push Up Right
20:35 – Snatch to Push Up Left
21:20 – 45° Press
22:05 – Alternating Iso Press
Chest & Triceps Dumbbell Exercises
22:50 – Tricep Press
23:35 – Skull Crushers
24:20 – Chest Press Twist
25:05 – Alternating Hammer Press
25:50 – Dumbbell Flyes
26:35 – Diamond Press
27:20 – Dumbbell Push Ups
28:05 – Alternating Pec Squeeze
28:50 – Diamond Push Ups
29:35 – Overhead Tricep Extensions
* * * *
Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN
* * * *
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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@cristinapoli4508
September 28, 2024 at 11:41 am
Thank You 😊
@mahlaaa
September 28, 2024 at 11:41 am
thanks dear Nicole
@MasihBordbar
September 28, 2024 at 11:41 am
you are an angel
@joyhadome2184
September 28, 2024 at 11:41 am
My balance is getting so much better. Thank you Nicole.♥
@PearlPinkett
September 28, 2024 at 11:41 am
Please I’m new to this. Got this recommendation from tiktok. Can I do this every day or that would be too much? I intend taking my workout routine seriously this next half of the year and I’m confused on how to schedule the workouts. A response would be really appreciated . Thank You
@bbctehrana
September 28, 2024 at 11:41 am
this session was really amazing …. thank you so much
@White_baby_flower
September 28, 2024 at 11:41 am
Thank you so much Nicole!❤
@juanaavila38
September 28, 2024 at 11:41 am
Thank you wonderful Nicole ❤❤❤
@MirandaCozzette
September 28, 2024 at 11:41 am
Thank you Nicole, this was wonderful. I did it on the beach so now I’m full of sand but feeling strong and loose. Going to jump in the ocean. Much love 🩷
@FaithPaul-gl8zo
September 28, 2024 at 11:41 am
Does anyone have any tips to make the side positioned workouts hurt the hip bone that is on the mat less? I have an alo yoga mat and when I do the butterfly splits it feels like I’m laying on a rock no matter how I position myself.
@SarahKolbActor
September 28, 2024 at 11:41 am
Thank you for offering your brilliant classes on here for free! I have ZERO upper body strength and had to make my range of motion very small for that push up combo, but I did (my version of) it! Only uphill from here 😂❤
@SabaSalehpour
September 28, 2024 at 11:41 am
Hi Nicole. I've been doing your workouts on and off. I have been doing this workout for the first time after a while and I'm so glad that I could finish it even if it took me more than 35 minutes.
@audreysteele7486
September 28, 2024 at 11:41 am
Loved this one!
@chebecoksana
September 28, 2024 at 11:41 am
Thank you!
@tannaz3844
September 28, 2024 at 11:41 am
Love your videos! And love Remy ❤❤
@Tania_shine_bright
September 28, 2024 at 11:41 am
Thank you ❤️
@ksusha_photographer
September 28, 2024 at 11:41 am
thank you so much, Nicole ❤
@unnimaya5267
September 28, 2024 at 11:41 am
You are awesome ❤
@tracyleecosta
September 28, 2024 at 11:41 am
A really gentle and beautiful way to start my morning. Thank you for this ❤
@AnaCarolina-oc9xc
September 28, 2024 at 11:41 am
I love the upper body Pilates workouts!!! You should do more of them 🫶
@wannachatsuksawat6363
September 28, 2024 at 11:41 am
Thank you
@KieranShaw
September 28, 2024 at 11:41 am
Personal notes: Tough on the arms and core towards the end with the plank and side plank
@AliceMillerCurvyModel
September 28, 2024 at 11:41 am
Love it!
@GinniAimee
September 28, 2024 at 11:41 am
Loved this workout! You are amazing Nicole, thank you so much, working out with you since 2019 I think? So grateful 💖✨😊
@ingridguillamot5656
September 28, 2024 at 11:41 am
Thank you so much Nicole ! I love training with you 💗✨🌊 sending all my love from California !!!
@gabisherlok5128
September 28, 2024 at 11:41 am
Занимаюсь по вашим тренировкам последние недели три, выбираю те видео , где красивый фон .
Нравится степень нагрузки, эффективность, темп.
@kristianascharrenberg9958
September 28, 2024 at 11:41 am
First time doing pilates and I really enjoyed it. Thank you
@bebecherielynn
September 28, 2024 at 11:41 am
I'm going to master this clip in one month!
I don't know how you can do it so effortlessly.
Anyways, today is my day 1 trying pilates❤
@ayakkumii
September 28, 2024 at 11:41 am
Nicole, I had a low-motivation today. I usually avoid 35 minutes sesh but today I pushed myself to do it and it felt good! ❤ thanks nicole!
@avanimishraa
September 28, 2024 at 11:41 am
2 months of your workouts and only now do I feel completely confident and manage to do it without pausing😅 also lost my postpartum weight a bit- 4 kgs till now, 10 more to go😊
@mayraayala3232
September 28, 2024 at 11:41 am
Love all of your classes
@mir.sch.7216
September 28, 2024 at 11:41 am
Hi Nicole ! Thanks you so much for your vidéo !! I really enjoy it each time !! ❤
@zoller6491
September 28, 2024 at 11:41 am
@sunsandskya4292
September 28, 2024 at 11:41 am
Thank you Nicole!
@mariasoledadseguel5521
September 28, 2024 at 11:41 am
Nicole thank very much
@krissystern9274
September 28, 2024 at 11:41 am
Really enjoyed this class!
@styledby_haze
September 28, 2024 at 11:41 am
Such a beautiful workout!!! Thank you nicole 💓💓💓
@BDavis.
September 28, 2024 at 11:41 am
29/8
@andromedade3pec667
September 28, 2024 at 11:41 am
It’s sooo good ❤thank you so much
@ketovore133
September 28, 2024 at 11:41 am
Thank you so much Nicole, you are helping me through my anorexia and bulimia healing of 12 years. I am 33 years old now, recovered, and have finally found the perfect youtube channel that truly is so powerful for the mind and body❤ thank you for sharing your knowledge with us❤
@xxsunshinexx8628
September 28, 2024 at 11:41 am
Hey Nicole I’m doing your workouts for two months now everyday in the morning right after waking up and I can’t tell you how much I love this new routine. Your calm voice and you nice workouts are the only one I want to do in the morning! Thank you for your videos😍
@annapokrovsky7515
September 28, 2024 at 11:41 am
Why cant I find Nicole’s instagram? 😢
@rosawingard
September 28, 2024 at 11:41 am
Thank you so much❤
@yamajyt
September 28, 2024 at 11:41 am
Doubt I did some of the moves right. Definitely feeling my arms. Oh boy.
Nicole's videos are so calming, and she is so graceful.
I can be calming, but am far from graceful. Guess I need to come do exercises with her regularly.🤟🏼thank you
@dulcemh7971
September 28, 2024 at 11:41 am
Omg!! Como me hacen sudar estas rutinas, las amooooooo ❤
@mikaro_.
September 28, 2024 at 11:41 am
It be hitting real hard but that stretch at the end is worth it
@IctosBlue
September 28, 2024 at 11:41 am
Thank u for the class^^ I am happy I can finish this class without get any difficulty
@saladdressing8471
September 28, 2024 at 11:41 am
very energizing