Womens Workouts
STOP FALLING FOR THIS EXERCISE MYTH
How many times have you heard “never ever let your knees go over your toes it’s wrong!” Well not necessarily ❗️
It’s bad enough having to figure out how to train your body and figuring out what you need to do let alone people making you feel scared and overwhelmed over things that really are not as big of an issue as you might thing!
MB01WIYK2PZMXGM
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A 10 minute abs workout at home to help you get abs fast!
I challenge you to do this quick workout along with my 20 minute full body workout daily to help you get closer to defined abs in 2 weeks! Once the 2 weeks is over you can always repeat the challenge until you have reached your desired result. ♡
20 minute full body workout: https://www.youtube.com/watch?v=IfKiXcSuJPM
To share your progress use #annamcnultychallenge on Instagram and TikTok as I will be looking at this hashtag often!
Shop my outfit: http://gym.sh/Shop-Anna-McNulty2
Instagram: @annaemcnulty
TikTok: @annamcnulty
Business Inquires: annaemcnulty@gmail.com
#abs #absworkout
Disclaimer: The title/thumbnail of this video is to optimize discovery on YouTube; therefore I do not guarantee results in only two weeks. Even so, that does not mean that this challenge does not work! These workouts accompanied by proper nutrition will help you get abs, however the timeline will vary depending on the person as every body is different. I am not a medical professional, so this is simply what has worked for me.
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This 35 minute full body workout maximizes your results using just one dumbbell, making it a perfect option for those with limited equipment or anyone looking to shake up their routine.
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⚡️ Improve muscle recovery and unlock gains with Kion Aminos—claim 20% off at https://www.getkion.com/tiffxdan
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* * * *
This dynamic workout alternates between unilateral and bilateral exercises, ensuring that you target each muscle group while improving your balance and stability. From staggered squats and single-arm renegade rows to single-arm power cleans, this workout will help you build strength, coordination, and overall fitness with a single dumbbell. Get ready to focus on quality movements, engage your core, and feel the burn in this one dumbbell workout!
**SCROLL FOR WORKOUT DETAILS**
* * * * *
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Become a premium member to get early access to our latest workouts, ad-free and timer-only videos, and support our channel. By joining, you invest in yourself and help us continue creating high-quality home workout programs.
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🎶 My Music: https://bit.ly/TIFFxDANmusic
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: 35 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 30 & 50 lb dumbbells; Tiff is using 10 lb dumbbells.
⏱️ Intervals: 40/20 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)
Exercises for this Full Body One-Dumbbell Workout
WARM UP // 30×8
Butt Kicks
Squats
Jumping Jacks
Frog Extensions
Bird Dogs
Push Up T-Rotations
Plank Knee Taps
Pike Shoulder Taps
WORKOUT // 40/20
Staggered Squat R
Staggered Squat L
REPEAT
Goblet Curtsy Lunges
Hang Power Snatch R
Hang Power Snatch L
REPEAT
Single Arm Renegade Row (Switch Arms Each Rep)
B-Stance RDL R
B-Stance RDL L
REPEAT
Goblet Lateral Lunges
Push Press R
Push Press L
REPEAT
Dumbbell Push Ups
Single Arm Rear Delt Row R
Single Arm Rear Delt Row L
REPEAT
Goblet Reverse Lunges
Single Arm Power Clean R
Single Arm Power Clean L
REPEAT
Goblet Forward Lunges
FINISHER // 30/30/30
Goblet Squat Partials
Bent Over Dumbbell Switches
Single Arm Deadlift (Switch Arms Each Rep)
Cool Down & Stretch (4 mins)
* * * * *
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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SUBSCRIBE & TURN ON NOTIFICATIONS FOR NEW VIDEOS! thank you for your support (:
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■ 立即報價：https://www.pingan.com.hk/smotor?vf=e…
■ HK$200推廣碼：CARYT
■ 有效期：2023年6月30日
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免責聲明：以上資料由中國平安保險(香港)有限公司提供。本人並非持牌保險中介人，亦不是中國平安保險(香港)有限公司的保險中介人。本宣傳資料只供參考之用，並不構成保險合約的一部分。詳情請向中國平安保險(香港)有限公司查詢或查閱相關保單文件(包括產品小冊子及保單條款)。
MY WEBSITE: https://www.emiwong.life/
► all my workout programs: https://www.emiwong.life/programs
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FOR EARLY ACCESS TO MY VIDEOS
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iHerb Discount Code: ALG4570
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WORK CONTACT: emi.stayfitandtravel@gmail.com
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Womens Workouts
35 Minute Full Lower Body At Home Strength Workout | DBs Band Bench Wall | Supersets Trisets
Grab dumbbells, a medium resistance latex mini band, a bench or a chair (or something similar), be near a wall, and have a mat for this 35 Minute Full Lower Body Strength Workout. For resistance reference I have a pair of 25, 20, and 15lb 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! Feel free to increase or decrease weight mid-set if needed, just be sure to match on the opposing side if it is a unilateral set.
We will perform supersets and trisets during today’s workout. Two rounds per super or tri. During round one, each exercise will be performed for 55 seconds with a slow tempo. During round two, we shave off a little time and perform each exercise for 45 seconds with a normal (but controlled) tempo. If you felt like you could’ve gotten 3 or more reps in during the first round, challenge yourself round 2 by going with a slightly heavier resistance. There are short transition times and recovery between exercises and sets.
This one is very high volume. 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. 😀 We begin this workout with a quick 5 minute banded warmup. 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 3:10 to begin workout
Workout time: Approx 35:00
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
Warm up 55 seconds each
Banded Extra ROM Side Lying Abductions left then right, Banded Extra ROM Banded Kickbacks left then right, Banded Bilateral Extra ROM donkey kicks
The Workout Rd 1 55 seconds per exercise; Rd 2 45 seconds per exercise
DB Kickstand RDL Left, Right
–
DB Bulgarian Split Squats Left, Right
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DB Single Leg Hip Thrust Left, Right
–
DB Step Ups Left, Right
–
DB/Banded Goblet Squat
DB Bilateral RDL
Banded Wall Sit Abduction/Calf raises
–
Coppenhagen Plank Ups/ Hold Left, Right
DB Bridges
Tag me in your posts & stories on IG: @lariemidkiff
Follow “Fit By Larie” on Facebook!
Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)
MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstripe
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#shorts total body strength workout. full body workouts are great for women 5’4 & shorter because they have a higher metabolic effect than body split training – meaning your metabolism will stay elevated & burning more calories even AFTER you complete your workout. they will also help you build muscle, which is ideal for petite women looking to 👆🏽 their metabolism without👇🏽calories! this is a smarter & more time-efficient way to train as a petite, working on cardiovascular health, strength and activating that fat burning all-in-one.
the workout:
repeat circuit 4 times
squat to press x12
plank rows x16
hip thrust to chest press (=1 rep) x10
skaters x30 total
bear plank shoulder taps x20 total
save for later!💕
♡ LIKE this video: Support short women
Petite PWR is for petite women 5’4″ and shorter who seek a healthy lifestyle. Founded by fellow petite, certified personal trainer and nutrition coach April Whitney.
SUBSCRIBE FOR CONTENT TAILORED TO PETITE WOMEN!
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MY LINKS
INSTAGRAM ⇢www.instagram.com/aprilvwhitney
WEBSITE ⇢ www.petitepwr.com
AMAZON STORE ⇢ www.amazon/com/shop/smalletics
Try the Petite PWR App membership for 14 days for $1 at www.petitepwr.com or join our 12-week coaching program, Petite PWR Premium: https://petitepwr.com/petite-pwr-premium/
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Raise your heart rate with this fun and low impact 35 Minute Full Body Cardio Workout! All you need is a chair (or steady surface), a mat and your body. Have fun! 😊
🌸 Wearing Gymshark http://gym.sh/Shop-Nicole
🤍 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 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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@rutabaga387
November 9, 2024 at 11:00 pm
I used to be a huge weight lifter but I damaged my knee when I talked to my doctor they asked to see my form on my most commonly trained lifts and they told me I hurt my knee from it going over my toes in my back squats it's been three years and I still get discomfort from running. It may just be my body but be safe out there
@The_killer23
November 9, 2024 at 11:00 pm
Your fitness level awesome 💪
@polinativonenko8853
November 9, 2024 at 11:00 pm
If my knees go over my toes I have very bad pain in the knees after any exercise like bss
@louciffateh919
November 9, 2024 at 11:00 pm
Hi honey
@rheajoymacni8545
November 9, 2024 at 11:00 pm
I like your rubber shoes I feel envious 😢. I'm working out for 2 months and still have can't buy myself a shoe…… When I buy 1 I will definitely buy the other pair too. 😂 Just kidding . When I got 1 I will start running!
@FacasEacampamentos
November 9, 2024 at 11:00 pm
Very Nice
@nadiasmith4477
November 9, 2024 at 11:00 pm
Thank you
@COREVIBE1
November 9, 2024 at 11:00 pm
Sweat, smile, repeat. Loving it!
@maddyG7414
November 9, 2024 at 11:00 pm
You just made me see that my issue with lunges has always been alignment of my knee! I totally cave into the middle 😮
@oraliamata3909
November 9, 2024 at 11:00 pm
Alignment with the toes is still not over the toes your point is?
@indiancrazy7
November 9, 2024 at 11:00 pm
https://youtube.com/shorts/8vO0GWcq7EU?si=zosBgIup4HdsUJRA
@JennyChinwe-z6b
November 9, 2024 at 11:00 pm
How do I download
@devanshizala3310
November 9, 2024 at 11:00 pm
What’s that shoesssss called
@dariusvega8197
November 9, 2024 at 11:00 pm
Lesson here… Don't take advice from someone who has no clue 🤦🏾♂️ Tired of influencers & their BS
@DonnieToys
November 9, 2024 at 11:00 pm
(Revelation 20:11-15)And I saw a great white throne, and him that sat on it, from whose face the earth and the heaven fled away; and there was found no place for them. And I saw the dead, small and great, stand before God; and the books were opened: and another book was opened, which is the book of life: and the dead were judged out of those things which were written in the books, according to their works. And the sea gave up the dead which were in it; and death and hell delivered up the dead which were in them: and they were judged every man according to their works. And death and hell were cast into the lake of fire. This is the second death. And whosoever was not found written in the book of life was cast into the lake of fire. (Revelation 20:11-15)
@alejandrovandyke5503
November 9, 2024 at 11:00 pm
I’m so tiered of the fitness industry one min do it like this one min do like that’s I’m just do what I’m comfortable with 😂
@NaveenKumar-tk9hh
November 9, 2024 at 11:00 pm
Lovely tip, thanks
@Kacamatagombal-wz5lw
November 9, 2024 at 11:00 pm
thank you
@lns4life
November 9, 2024 at 11:00 pm
Thank God!! I'm a big girl and in order to do side lunge squats my knees would have to go over toes if I want to dip fully into a squat. If not I'm just stretching lol. Ty!
@AnnaLauga-pl8tc
November 9, 2024 at 11:00 pm
🏆
@BeebifathimaShaik-x7u
November 9, 2024 at 11:00 pm
Gfyffegtdykkvdayzacycwhftagz xqhrzr😂😂😂😂😂😂😂😂😂😂😂😂😅😅😅😅😅😅😅😅😅😅😢😢😢😢😢😢😢😢😢😢🙉🙉🙉🙉🙉🙉🙉🙉🙉🙉🙉🙉💥🕷🦂
@rucha3385
November 9, 2024 at 11:00 pm
My gym training has been shouting at me in front of entire gym because acc to her my knees shoukd be tied and they are all in front of my toes
@PEC9905
November 9, 2024 at 11:00 pm
All the “experts” say something different.
@donnad2134
November 9, 2024 at 11:00 pm
You need to have a good knee in order to do that
@alexanderbSpeaker
November 9, 2024 at 11:00 pm
Sexy
@j05i3
November 9, 2024 at 11:00 pm
What Nikes are those??
@MalakHamada-gk8mr
November 9, 2024 at 11:00 pm
I want to know something, should I bend my knees in rows ? I have used to keep them straight but I see everyone rowing with bent knees so I just do like them but I feel its because of hamstring flexibility, can I do it straight if I have flexible hamstrings
@dreamsofjasmine3085
November 9, 2024 at 11:00 pm
Learned this is physical therapy
@StellaShadowmoon
November 9, 2024 at 11:00 pm
The doctor told me not to do this. Here’s why.
I was a caregiver for 4 years and I had to squat, help stand, and set back down, a woman who weighed just 130lbs.
I am tall and her wheel chair was very low because she was short. So I had to squat extremely low, had great form, but one problem. I was going past the 90 degree angle that everyone tells us to do for squatting and my knee always went past my ankle.
4 years of doing this caused a stress fracture in my right ankle. That is a fracture that happens over time when putting too much stress on a specific spot. The doctor told me it’s because of the squat lifting and how it had to be done and told me it’s very common among caregivers.
Please do not let your knee go past your ankle. It causes more stress over time and can cause a fracture in your ankle. It took 3 months to heal and now I have to be very careful I can’t even sit on my ankle.
Even though I was very flexible, athletic, and never had a problem or felt pain from squatting like that, it STILL happened.
When you squat past your ankle, as you come up, the front outer base of the ankle has to work extra hard. Overtime it will cause a fracture on the bone.
@nomiedezdez9256
November 9, 2024 at 11:00 pm
It’s important to remember body composition is different for everyone.
Someone with a shorter torso and longer legs will struggle more with keeping their knees behind toes because their thighs tend to be quite long- whereas someone like myself with a longer torso and shorter legs finds it just natural to keep my knees from going past my toes. As long as you aren’t feeling pain/discomfort during or after your workouts, you should be ok
@MissMarie1377
November 9, 2024 at 11:00 pm
If you want to work your glutes not your quads, it is true.
I’ve never heard anyone just say no knees over toes period. It’s something they say when people want a glute specific workout
@wednesdaybeach01
November 9, 2024 at 11:00 pm
Umm, that’s a foolish thing to promote. Many people have knee issues, that will be made much worse by doing that.
@NomanFitnessvlog
November 9, 2024 at 11:00 pm
Nice
@SuzanneIYN
November 9, 2024 at 11:00 pm
There’s a lot wrong with “exercise rules”, like squats. I have long legs and virtually no torso (like the leg-head lady from Family Guy) so when I squat, I lean forwards. I’ve I didn’t, my center of gravity will be off and I’d fall backwards.
We all have different skeletons and body compositions. I’m not sure why other fitness instructors think it’s one form fits all.
@amygolds2435
November 9, 2024 at 11:00 pm
If you are in your 20’s and 30’s this is great, but if you have knee problems it’s not a “myth”
@ranjithladdu676
November 9, 2024 at 11:00 pm
Under the belly exercise please
@Abhishekkumar-iy9yb
November 9, 2024 at 11:00 pm
Your boyfriend is the luckiest man on earth ❤
@purvimehta7973
November 9, 2024 at 11:00 pm
I can never touch my toes without bending my knees..and can never keep it straight while boat pose😢
@serenitychandler9077
November 9, 2024 at 11:00 pm
I had my physical therapist tell me that your knees going over your toes causes muscles and ligaments to strain and could tear things in ur knee
@travelandplanwithrama
November 9, 2024 at 11:00 pm
Amazing 😂😂🎉🎉🎉
@traceylennon1204
November 9, 2024 at 11:00 pm
Do you realize how relieved I am to know that this was a myth all this time?? THANK YOU 🙌🏾🙌🏾🙏🏾🫶🏾
@Roxyjewelz2001
November 9, 2024 at 11:00 pm
It hurts my knees if I extend over my toes so there is some truth to it for sure
@SadiaSheikh-
November 9, 2024 at 11:00 pm
How to weight gain plz 😭😭
@mr.duck1246
November 9, 2024 at 11:00 pm
Precisely! I mean just look at the “Asian” squat. It’s the natural resting position for the human body, and woah! Knees are over the toes! It’s harder for many people in western cultures to do because we don’t practice it, and we lose our ankle flexibility. But if you look at children in western cultures, they can do it just fine! Practice ankle flexibility if you want to get back your natural resting position
@JessAnonymous
November 9, 2024 at 11:00 pm
I’m literally knock kneed. My knees stay out of alignment with my toes
@Cashaiar
November 9, 2024 at 11:00 pm
HI KRISSY