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This 35 minute drop set dumbbell workout is exactly what you need to BUILD muscle and endurance. If you’ve skipped the dumbbells workouts in the past, the I’m asking you to take a chance on this one. Strength training 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.

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 20 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!
👉🏼 https://youtu.be/_6-k5-w1bZw

💪🏽 5-80lb adjustable dumbbells – https://bit.ly/3evYP7M
🏋🏼♀️ Workout mat – https://bit.ly/YoGorillaTD – Use code TXD 10%
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🩳 LTK – https://www.shopltk.com/explore/TIFFxDAN/

WORKOUT DETAILS

👉🏼 Duration: 35 Mins + 5 Min Cool Down
👉🏼 Equipment: One set of dumbbells (I’m using 25 lb / 11.3 kg dumbbells), a bench (optional) and a mat.
👉🏼 Timing: 20 Sec Work x3, 20 Sec Rest

0:30 Lower Body Exercises

Sumo Squat Deadlift x2 Dumbbells
Sumo Squat Deadlift x1 Dumbbell
Sumo Squat Bodyweight Only

Alt Forward Lunge x2 Dumbbells
Alt Forward Lunge x1 Dumbbell
Alt Forward Lunge Bodyweight Only

High Squat x2 Dumbbells
Goblet Squat x1 Dumbbell
Air Squat Bodyweight Only

Alt Rear Lunge x2 Dumbbells
Alt Rear Lunge x1 Dumbbell
Alt Rear Lunge Bodyweight Only

5:50 Abs & Core

Crunches
Alt Cross Crunches
Prayer Crunch

Flutter Kicks
Reverse Crunches
Hip Lifts

Side Plank Dips R
Plank Hip Dips
Side Plank Dips L

9:50 Upper Body Exercises

Bent Over Row x2 Dumbbells
Bent Over Row R x1 Dumbbell
Bent Over Row L x1 Dumbbell

Arnold Press x2 Dumbbells
Arnold Press R x1 Dumbbell
Arnold Press L x1 Dumbbell

Bent Over Supine Row x2 Dumbbells
Bent Over Supine Row R x1 Dumbbell
Bent Over Supine Row L x1 Dumbbell

L-Sit Shoulder Press x2 Dumbbells
L-Sit Shoulder Press R x1 Dumbbell
L-Sit Shoulder Press L x1 Dumbbell

15:10 Abs & Core

Tuck to Extend
Sprinter’s Sit Up R
Sprinter’s Sit Up L

Leg Lifts
Alt Bicycle Leg Drops + Crunch
Extended Leg Circles

Oblique Crunch Kicks R
Crunch Kicks
Oblique Crunch Kicks L

19:10 Lower Body Exercises

RDL x2 Dumbbells
Single Leg RDL R x1 Dumbbell
Single Leg RDL L x1 Dumbbell

Bulgarian Lunge R x2 Dumbbells
Bulgarian Lunge R x1 Dumbbell
Bulgarian Lunge R Bodyweight Only

Bulgarian Lunge L x2 Dumbbells
Bulgarian Lunge L x1 Dumbbell
Bulgarian Lunge L Bodyweight Only

Glute Bridge x2 Dumbbells
Single Leg Glute Bridge R Bodyweight Only
Single Leg Glute Bridge L Bodyweight Only

24:30 Abs & Core

Side Reach Crunch to Left Side
Tabletop Crunch (touch toes)
Side Reach Crunch to Right Side

Scissor Kicks on Elbows
Leg Extension Abductions
Butterfly Sit Ups

Oblique V Ups R
Oblique V Ups L
Hollow Hold

28:30 Upper Body Exercises

Chest Press x2 Dumbbells
Ico Chest Press R x1 Dumbbell
Ico Chest Press L x1 Dumbbell

Chest Flyes x2 Dumbbells
Ico Chest Flyes R x1 Dumbbell
Ico Chest Flyes L x1 Dumbbell

Alt Hammer Curls x2 Dumbbell
Hammer Curls x2 Dumbbells
Alt Hammer Curls x2 Dumbbell

Alt Cross Body Curls x2 Dumbbells
Cross Body Curls x2 Dumbbells
Alt Cross Body Curls x2 Dumbbells

33:50 Finisher

Thrusters x2 Dumbbells
Single Arm Snatch R x1 Dumbbell
Single Arm Snatch L x1 Dumbbell

35:10 Cool Down + Stretch

👍🏽 LIKE if you want more full body workouts with weights!
💬 COMMENT to let us know what other videos you want to see.
🔔 SUBSCRIBE + turn on notifications so you never miss a workout!
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THANK YOU for watching and please remember to subscribe! We feel so grateful to have such an amazing YouTube community.

TIFF x DAN

DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

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8 steps on how to turn breech baby TODAY! Follow these breech baby exercises 3 x/day to turn a breech baby naturally. Complete Guide To Turn Breech Baby: https://bit.ly/3oAFpDt
Also try this yoga for optimal fetal positioning: https://youtu.be/NFktLGrz_jw

Pregnancy Meal Plan: https://landing.mailerlite.com/webforms/landing/w5v4m5
Guide to cope with pain in natural labor:http://bit.ly/31MnU5Q
Pelvic Floor Guide For Birth Prep: https://bit.ly/2NI407r
Pregnancy Yoga Cards: https://www.pregnancyandchildhoodnutrition.com/yoga-cards

Natural Birth Education Playlist:

How to avoid tearing during labor: https://youtu.be/aqLO5esBo0M

Link to Full Body Pregnancy Workouts:



_________________________________________________________________________________________________
Other pregnancy workouts you may enjoy:
Pregnancy Exercises For Easy Delivery: https://youtu.be/CRpfORhoi2A
Pregnancy Exercises Second Trimester: https://youtu.be/qJ3L-YztHog
15 Minute Pregnancy Workout: https://youtu.be/HB7rhqj9mn0
Pregnancy Cardio Workout: https://youtu.be/Aalbd7nco8I

_________________________________________________________________________________________________
*Check with your doctor before trying any of these strategies or before starting this or any new exercise routine. Only do the movements safe for you in your pregnancy. You are responsible for your own safety. Full disclaimer at the bottom.
_________________________________________________________________________________________________
More Freebies:

GESTATIONAL DIABETES MEAL PLAN BY A DIETITIAN
https://landing.mailerlite.com/webforms/landing/q5m7q8

FREE WEIGHT MANAGEMENT COURSE WITH REGISTERED DIETITIAN AND CERTIFIED DIABETES AND BARIATRIC EDUCATOR: http://bit.ly/2mjlsF5

—- “THE COMPLETE GUIDE TO HOW I HEALED MY 4-FINGER DIASTASIS RECTI GAP”
https://www.pregnancyandchildhoodnutrition.com/diastasis-recti

—- “THE BEST 4 SCIENTIFIC-BASED DIETS (LIFESTYLES) TO LOSE WEIGHT” with all 4 types of meal plans (KETO, PLANT-BASED, MEDITERRANEAN AND CALORIE COUNTING)
https://www.pregnancyandchildhoodnutrition.com/weightloss

—- “HOW TO LOSE WEIGHT AND INCREASE BREAST MILK SUPPLY”
https://www.pregnancyandchildhoodnutrition.com/milksupply
_________________________________________________________________________________________________

Disclaimer: This is general prenatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.

Jessica Pumple is a certified bariatric and diabetes educator, registered dietitian, and pre & postnatal fitness instructor. She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight.

If you enjoy our content subscribe to our channel, hit the bell button, leave a comment, and share with your friends so I can make you more of the videos you enjoy!

Copyright P&P Health Inc. 2021. All rights reserved.
Music: Epidemic Music

#breechbaby #howtoturnbreechbaby #exercisestoturnbreechbaby

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For Online Training:
+918838047009

Direct Classes ( Offline Centre)
+919884578800
@virugambakkam

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Full Workout With Weights For Over 60s – 35 Minutes – Intermediate

Join me (Mike – Physiotherapist) for this full workout using weights. Again we get straight into it today! This workout is for those who have been requesting a longer exercise video with weights and a little more intensity. Make sure to start with lighter weights for this video. If new to weights I would not recommend starting here, start at my introduction to weights exercise video.

Get stronger, improve your flexibility and fitness. Move better, feel better. This session goes for 35 minutes.

In this Workout we cover:
Warm-Up: 0:00
Standing Circuit – Use Lighter Weights: 07:15
Full Body Strength – Can Use Slightly Heavier Weights: 14:18
Seated Circuit – Use Lighter Weights: 18:35
Whole Body Stretch & Relaxation: 24:56

SUBSCRIBE TO THIS CHANNEL for regular exercise videos for seniors: https://www.youtube.com/channel/UCC4TRhL4BiA7–jpxVVXcpQ?sub_confirmation=1

For a 4-WEEK SENIOR’S EXERCISE EBOOK, and much, much more. SIGN UP to the More Life Health mailing list: Click Here: https://www.morelifehealth.com/join

Improve strength and fitness faster with the BEST RESISTANCE BAND FOR SENIORS, click here to purchase: https://morelifehealth.com/bands
To purchase this band from Amazon, click here: https://amzn.to/40ajaag

If you’d like to SUPPORT More Life Health, you can do so by giving a DONATION: https://morelifehealth.com/donate

JOIN THE FACEBOOK SUPPORT COMMUNITY. Click here: https://www.facebook.com/groups/morelifehealthseniors/

Do your best and any questions ask below!

– Mike

DISCLAIMER:
More Life Health offers health, fitness and nutritional information and is designed for educational purposes only.
All videos and information is not medical advice. Mike is a licensed Physiotherapist; however, he is not your Physiotherapist and cannot diagnose you over the internet.
You should not rely on this information as a substitute for, nor should it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a Doctor or other health-care professional. Do not disregard, avoid or delay obtaining medical or health-related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk
You should consult your Doctor or other health care professional before starting a More Life Health program or any other fitness program to determine if it is right for your needs.
Do not start this fitness program if your doctor or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

#morelifehealth #seniorsfitness #seniorsexercises

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This Video is sponsored by LMNT, To Learn more about LMNT click the link below 👇
https://drinklmnt.com/kristieramo

———————–
We love the art and science of programing, and writing fitness programs is what we do best! Our goal is to help you Change the way you look, feel, and perform.

Learn more about our fitness community and our fitness programs 👇
– https://ibextrained.com/pages/life-run-hybrid-program
– IBEX instagram – https://www.instagram.com/ibex_training/?hl=en
– Kristi’s instagram – https://www.instagram.com/kristieramo/
– Patrick’s Instagram – https://www.instagram.com/_patrickoconnell/

WE.LOVE.FITNESS!! Over the past decade we have We have competed at 7 Crossfit Games, multiple Marathons and triathlons, we have spent time learning and training at Westside barbell along with ton of other fitness endeavors as outdoor enthusiast. We created the IBEX Training app that host a variety of fitness programs to blend running, bodybuilding and strength and conditioning. We have run our physical location for IBEX for 7 years and love helping people change the way they look feel and preform.

Contact:
info@ibextrained.com

#WORKOUT #CROSSFIT #BODYBUILDING #hybridathlete #ibexathlete

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