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Grab dumbbells, a medium-large exercise ball, and a mat for this 45 Minute Full Body Strength and Cardio Workout. For resistance reference I have a pair of 20, 15, and 5lb dumbbells. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form!
We will perform strength tri-sets during today’s workout. We perform each tri-set only once. The first exercise will be performed with dumbbells for 65 seconds. The second exercise will be performed for 60 seconds with the exercise ball, and the final exercise of the tri-set will be performed for 55 seconds and will be a bodyweight only cardio focused exercise. We will have 15 seconds to transition between exercises, and we will have a 30 second recovery before every new tri-set. If needed, drop your weight during the exercise to something lighter and/or go at a different pace than what I am going at. You can also rest/pause during the set or physically hit the pause button if needed as well. 😀 So meet me on your mat and let’s get to work! 🤜❤️🤛

Recorded a Voice over for this workout.

Let me know how it goes in the comments below!
Skip to 2:15 to begin workout
Workout time: Approx 45:00

Advanced 30 Day Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVNgNWDAKujDzhemNZfkob-&si=7OVQGMB7Hivdb1AR

Month 1 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L

Month 2 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu

Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aUwXWuDjqzQ-Gz3MGHC3_x5

Month 4: https://youtube.com/playlist?list=PLkdaCg6IG0aVkOBn1EjSwJ3crB3e042Pd&si=7BbpYv4DWechD0n9

Month 5: https://youtube.com/playlist?list=PLkdaCg6IG0aUVNOub7bu59l2QltJki4pu&si=H3eaUcmVwbgjack1

Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I’m using 7×5)

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM

Workout – Exercise 1 DB 65 sec / 15 sec / Exercise 2 Ball 60 sec / 15 sec / Exercise 3 55 sec / 30 sec recovery

DB reverse crunch
Ball dead bugs (no ball, BW only dead bugs)
BW inchworm to shoulder taps (mod – perform shoulder taps on knees)

DB Reverse lunge to bicep curl (mod, lighten load and perform curl at top of lunge instead of bottom)
Ball Rollout to plank (mod, stay on knees; no ball, High plank knee taps)
BW Jumpback Plank to 8 Mt Climbers (mod – step back and 4 mt climbers)

DB Alt Hip Hinge Row with Iso Hold (Mod- starting position at bottom)
Ball Crunches (no ball – BW crunches on mat)
BW High Knees 4 slow, 8 quick (mod – slow pace down)

DB upright row to shoulder press (mod- lighten weight or perform shoulder press only)
Ball stir the pots (no ball – high to low BW planks off or on knees)
Jump back plank pushup to side plank (mod – step back and peform pushup/side planks on knees)

DB squat 1 to 1/4 rep (mod- reduce ROM)
Ball ham curls slow (rest/pause during set as mod; no ball – db prone ham curls)
Lunge Shuffle to Pulses (2) (mod- no jump, step back)

DB clean to press L (mod, lighten load)
Ball crunch to leg lower (no ball, BW crunch to leg lower)
Side repeaters L (mod- slow pace/ rest / pause)

DB clean to press L (mod, lighten load)
Ball Plank Knee Ins (no ball, perform BW slow Mt climbers)
Side repeaters L (mod- slow pace/ rest / pause)

DB bstance RDL L (mod, lighten load)
Ball single leg bridge L (no ball/mod BW single leg or bstance bridge on mat)
Lunge Calf Raise to Power Lunge L (mod -perform Lunge to Calf Raise only)

DB bstance RDL R (mod, lighten load)
Ball single leg bridge R (no ball/mod BW single leg or bstance bridge on mat)
Lunge Calf Raise to Power Lunge R (mod -perform Lunge to Calf Raise only)

DB double crunch (mod, lighten load/reduce ROM)
Ball toss (no ball – ball toss without ball)
Sprinter sit ups (mod- bicycles)

Ab Burnout BW only
Leg lifts 45 seconds (mod- shorten lever/bend knees)
Hip raises 35 seconds (mod – reduce ROM)
Flutter Kicks 45 seconds (mod – shorten lever/bend knees)
Pikes 55 seconds (mod – shorten lever and/or reduce ROM)
Bicycles to Leg Lift 65 seconds (mod – rest/pause and reduce ROM)
Assisted V Ups 55 seconds (mod rest/pause and/or do not extend legs)
Russian twists 45 seconds (mod – keep feet down and reduce ROM)
Bicycles, normal tempo (bend knees)
Boat hold, short

Tag me in your posts & stories on IG: @lariemidkiff
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Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)

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🎵 All songs are licensed from epidemic sounds and soundstripe

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Los Angeles Womens Weight loss workout & programs to Lose extra pounds & tummy flab , For a long time, fat was a four-letter word. We were encouraged to banish it from our diet when possible. Many people changed their diet to include more low-fat foods. However, the shift did not make us more healthy, likely because we cut back on healthful fats as well as ones that are dangerous. Your body requires some fat! It provides an important supply of energy. It will help you absorb minerals and some vitamins. Fat is necessary to build the critical outside of every cell, cell membranes, as well as the sheaths surrounding nerves. It’s vital for inflammation, muscle motion, as well as blood clotting.

For long term health, some fats are much better than many others. Great fats include monounsaturated and polyunsaturated fats. Poor ones contain trans fats that are made by an industrial process and there is nothing natural about them. All fats possess a chemical structure that is similar: a chain of carbon atoms and hydrogen atoms bonded together. What makes one fat distinct from another is form and the span of the carbon chain as well as the number of hydrogen atoms linked to the carbon atoms. Apparently, the worst sort of dietary fat is the sort known as trans fat. This is a byproduct of a process called hydrogenation that’s used to prohibit them from becoming rancid also to turn healthful oils into solids.

When the vegetable oil is heated in a heavy metal catalyst like palladium as well as the existence of hydrogen, hydrogen atoms are added to the carbon chain. This process changes the composition of the oil. In addition, it makes healthy like not- healthful unhealthy fats. On food label component lists, this manufactured material is usually recorded as partially (or fully)hydrogenated oil. Early in the twentieth century, trans fats were discovered mostly in vegetable shortening and solid margarine. They started appearing in everything from commercial cookies and pastries to junk food and even french fries as food manufacturers learned new methods to work with partially hydrogenated vegetable oils.

They can be solid at room average temperature much like cooled bacon grease. Common sources of unhealthy fat include whole milk as well as other whole milk dairy foods, cheese, red meat, many commercially prepared baked goods along with other foods. The term saturated here pertains the number of hydrogen atoms around each carbon atom. The chain of carbon atoms carries as many hydrogen atoms as possible, it is saturated with hydrogens. A diet rich in unhealthy fats can drive total cholesterol, tip the balance toward more dangerous Low-density lipoprotein cholesterol, which prompts obstructions in the arteries and heart and unfortunately elsewhere in the body.

Because of this, most nutrition experts recommend limiting unhealthy fat to under ten percent of calories a day. Some of latest reports have made the connection between heart disease as well as saturated fat. One meta-analysis of 21 reports said that there had not been sufficient evidence to conclude that replacing unhealthy fat with polyunsaturated fat may really reduce the risk of heart disease, although that saturated fat raises the threat of heart disease. The prescription narrowed somewhat, reasoning that replacing unhealthy fat with polyunsaturated fats like vegetable oils or high fiber carbs is the best bet for reducing the threat of coronary disease. Replacing unhealthy fat with exceptionally processed carbs could do the reverse.

Great fats come primarily from veggies, nuts, seeds, and fish. Healthful fats are liquid at room average temperature, not solid. You will find just two broad types of beneficial fats: monounsaturated and polyunsaturated fats. You’re getting mainly monounsaturated fat when you dip bread in olive oil. Monounsaturated fats possess one carbon-to-carbon double bond. This construction maintains monounsaturated fats liquid at room temp. Great Sources of monounsaturated fats are avocados, peanut, canola and olive oils and most nuts, as well as high oleic safflower & sunflower oils.

The discovery that monounsaturated fats may be beneficial came through in 1960 from the Seven Countries Study. It shared that other areas of the Mediterranean area, as well as individuals in Greece, enjoyed a low rate of coronary disease despite a high-fat diet. The primary fat in their diet, although, wasn’t the saturated animal fat common in states with higher rates of coronary disease. It had been olive oil, which comprises mostly monounsaturated fat. This finding generated a rush of interest in the Mediterranean diet as well as olive oil, a type of eating regarded as a healthy selection today.

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– – Simone Biles return to Antwerp after 10 years
The US team lineups, plus a first timers reaction to seeing Simone’s yurchenko double pike in person.
– Details on Italy (they all hit beam), Netherlands, Great Britain, South Korea and South Africa
– Eythora Thorsdottir gave the funnest most real interview in the history of gymnastics?
– The Moorsaversary

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Hey family! 🫶🏻

I launched a new full body workout plan in my app that you guys voted for. This total body workout workout plan is for all the busy people that still want to grow their muscle and achieve a higher muscle definition. STOP doing just Cardio or HIIT Workouts, if your goal is to improve body composition and performance! You won’t gain anything from it other than sweating a little bit. You need to make sure that you are sticking to a workout plan for minimum 4 weeks that allows for progressive overload (I’m explaining this in my video).

Let me know if you have any questions in the comments!

Enjoy the rest of your Sunday.

Stay strong & flexible. 💪🏼 🐍
Marie ❤️

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Start your muscle building or fat loss Journey👇🏼
Train with my App (The Art of Health App) 📲& get individualized macros on a weekly basis💪🏼 The app is available in Playstore & Apple Store in German. 🇩🇪

THE ART OF HEALTH APP (Download) – Trainingspläne und individuelle Makros👇🏼
○ iOS – Apple Store ► https://apps.apple.com/de/app/the-art-of-health/id1565967554
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If you have any questions email us at: support@the-art-of-health.de

Solltest du Fragen zur The Art of Health App haben, kannst du dich jederzeit unter support@the-art-of-health.de an uns wenden. Schaue dir außerdem gerne die FAQs in der App unserer Homepage an. 🙂

Du weisst nicht welches Ziel du am besten wählen solltest: Muskelaufbau, Fettreduktion oder Gewicht halten?
Lade dir deinen Ziel-Guide herunter: https://mailchi.mp/the-art-of-health/ziel-guide

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