Womens Workouts
Ultimate Full-Body Dumbbell Workout | Andy Speer
Got a pair of dumbbells? Then you can do this circuit! Build muscle, gain strength, and get ripped with Andy Speer’s ultimate dumbbell circuit workout. Just don’t let go until the end!
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00:00 – Intro
00:35 – Strength & Power Complex
01:45 – Hypertrophy Series
03:06 – Core Series
04:58 – Conditioning Complex
You don’t need a gym filled with equipment to build serious muscle, strength, and conditioning. All you need is two dumbbells and a plan! I put together four complexes, each using nothing more than a pair of dumbbells and your body. Each complex will challenge you in a unique way.
Complexes are great because they force you to complete a high-volume workout in a short amount of time. The key is to hang on to the weight until you’ve completed all the movements. No rest until you’ve finished a round!
Once you’ve completed the warm-up, grab a set of dumbbells, and get your mind and some weights ready. The first time you do the routine, just work through each complex as best as you can, and don’t worry if it feels a bit awkward or the weights you have aren’t ideal.
If you have more than one pair of dumbbells available, you’ll probably want increase or decrease the weight depending on the complex. In general, use as much weight as you can, but don’t go so heavy you can’t move well. Rest 2-3 minutes between complexes, and be ready to work.
| Complex 3: Core |
You may not see anything in the exercises listed below that screams “core” like, say, the hollow rock from my “Quick Total-Body Workout,” but trust me, you’ll feel these where you should.
To make this work as a complex, perform all exercises with your right arm, rest 60 seconds, and then go through the exercises with your left arm. Keep your core tight the whole time!
During the snatch, keep your core tight and posture solid, even when you start breathing heavily. When performing the farmer’s carry, your body will naturally want to lean away from the weight, but try to lean into the weight to keep your torso nice and straight.
The get-up sit-up, or half get-up, is a great exercise for your core and far less complex than the full get-up. Keep your eyes on the dumbbell and your shoulder locked into the socket. Push through your heel on the bent-leg side. When doing plank rows, I like to elevate my nonworking arm on a dumbbell so I get a full range of motion and don’t sell myself out on the bottom of the movement. Widen your legs, which will help your hips square to the floor.
| Complex 4: Conditioning |
The final complex in this workout will test your conditioning. It may not look like much, but if you spend a little time in a split stance, you’ll see why I use this as a finisher. When you’re in a split stance, keep that back glute really tucked and tight and your torso vertical while you do the hammer curl. Switch legs before moving to the shoulder press.
During the split switch, try to keep your hips as low as possible. You’ll get off the ground a little bit, but you don’t want to be jumping around a lot. The key is to move your feet quickly and keep your torso nice and vertical.
| Implementing This Workout |
Perform this workout twice per week for 2-3 weeks, resting at least two days between the workouts. If you like the results, keep going with it! Once the workouts start to feel static, add weight or reps, or decrease the reps. Do whatever you can to challenge yourself every time!
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In 2012 and 2016, US women’s water polo won gold at the Olympics. For over a year, the best team in the world had no one to play. I almost think of it as a grieving period. We had been thinking of this one thing and it had been taken away from us. This year, she’s helped keep the team together and in shape. We spent a week with the Olympic water polo team to see how it’s training to defend gold. We train six days a week and we train each day for about six and a half to seven hours and Sundays are our one-off day. I think the secret to water polo is legs, deadlifts, back squats, RDLs, lunges.
#shorts #waterpolo
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Full Body Kettlebell Workout – 15 Minutes to work your entire body with 1 kettlebell!
We will perform each of the following kettlebell exercises for 30 seconds, followed immediately by 30 seconds kettlebell swing then rest for 30 seconds!
GOBLET SQUAT
ALTERNATING LUNGE PASS UNDERS
UNEVEN LUNGE
UNEVEN LUNGE (opposite leg)
ROMANIAN DEADLIFT
BENT OVER ROW
BENT OVER ROW (switch arm)
OVERHEAD PRESS
UPRIGHT ROW
TRICEP PRESS
All super-setted with KETTLEBELL SWINGS!
With the kettlebell swings, here are afew simple tips so that you gain the most out of this move:
– Feet shoulder width or slightly wider and toes slightly facing outwards
– Hinge are hips whilst keeping back flat and chest open
– Your upper body ie. arms should not be assisting the lift
– Drive through and squeeze glutes.
You will need a mat and something to lean against ie. chair for bent over rows!
You can use 1 kettlebell or 2 depending on the weight! I am using 16kg for your reference.
Please ensure you warm up prior to beginning this kettlebell workout.
I hope you all enjoy this workout!!
Cx
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Disclaimer:
If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
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Womens Workouts
30 MIN Full Body Pilates HIIT WORKOUT | Burn 300 Calories | Feel Strong and Balanced | No Repeat
Another Pilates Fusion Full Body HIIT workout with a lot of Pilates inspired exercises. Our goal is flexibility and creating long, lean muscles while burning lots of calories. Remember stretching through the fingers, pointing the toes and keep your core engaged.
*The number of calories you burn will vary from person to person but this might serve as a guideline.
❀Full Body Workout
❀Time: 40 sec on/ 10 sec off
Warm Up 00:00 – 03:12
Workout 03:12 – 28:13
Cool Down 28:13 – 31:38
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DISCLAIMER
If you are new to exercise, you should understand that there is the possibility of physical injury. Please notice that if you performing any exercise or program, you agree that you do so at your own risk. This channel offers health, fitness and nutritional information and is not intended to be a substitute for professional medical advice, diagnosis or treatment.
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Womens Workouts
Abs workout For Men And Women|Weight Lose Video s|#shorts#yoga#gym#workout#fitness#viral#2022
Abs workout For Men And Women|Weight Lose Video s|#shorts#yoga#gym#workout#fitness#viral#2022
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A 10 Minute workout that uses kettlebell exercises to sculpt those arms & abs and tone your legs. Kettlebell is a great tool to add diversity to your workout.
Kettlebells: TRX https://bit.ly/3MR86sB
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@iwantfrank
October 15, 2024 at 9:21 pm
Who’s here… no one cares! Lol
@sahilkamble3312
October 15, 2024 at 9:21 pm
CrossFit workouts for full-body conditioning
@sahilkamble3312
October 15, 2024 at 9:21 pm
I recently tried Alpino Rolled Oats and Peanut Butter, and it changed my weight loss game! Packed with protein, fiber, and deliciousness, they're the perfect solution for anyone wanting to lose weight without giving up taste
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October 15, 2024 at 9:21 pm
So WORTH it !! 💪✊😢😥😮😁❤️🔥❤️🔥
@shreepatmase6245
October 15, 2024 at 9:21 pm
I recently tried Alpino Rolled Oats and Peanut Butter, and it changed my weight loss game! Packed with protein, fiber, and deliciousness, they're the perfect solution for anyone wanting to lose weight without giving up taste. @alpinohealthfoods
@mrFighter924
October 15, 2024 at 9:21 pm
Still the best! 2024!
@aaz9386
October 15, 2024 at 9:21 pm
I would like to let you know that Alpino peanut butter is my post-workout secret weapon! It's loaded with protein, fiber, and healthy fats to keep me satisfied for hours. Plus, it's pure peanut goodness without any guilt. The best way to fuel up and crush those fitness goals!
@alpinohealthfoods
@gamingak6175
October 15, 2024 at 9:21 pm
I recently tried Alpino Rolled Oats and Peanut Butter, and it changed my weight loss game! Packed with protein, fiber, and deliciousness, they're the perfect solution for anyone wanting to lose weight without giving up taste.@alpinohealthfoods
@Naman_aesthetics
October 15, 2024 at 9:21 pm
@alpinohealthfoods
It's a delightful treat that doesn't need any fussing in the kitchen. One of
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October 15, 2024 at 9:21 pm
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@luthra22
October 15, 2024 at 9:21 pm
Have you tried Alpino oats, specifically the chocolate flavor? It's delicious and ready to eat without any baking required. It's the best oats I've ever had!
@Malik-jp7zv
October 15, 2024 at 9:21 pm
Hi! Can you propose a complete workout ? A session to do with you. Thx !
@FLYshubh
October 15, 2024 at 9:21 pm
I recently tried Alpino Rolled Oats and Peanut Butter, and it changed my
weight loss game! Packed with protein, fiber, and deliciousness, they're
the perfect solution for anyone wanting to lose weight without giving up
taste.
@alpinohealthfoods
@uk_01_almora90
October 15, 2024 at 9:21 pm
I would like to let you know that Alpino peanut butter is my post-workout secret weapon! It's loaded with protein, fiber, and healthy fats to keep me satisfied for hours. Plus, it's pure peanut goodness without any guilt. The best way to fuel up and crush those fitness goals!
@AlpinoHealthFoods
@thesameershaikhvlogs6841
October 15, 2024 at 9:21 pm
I recently tried Alpino Rolled Oats and Peanut Butter, @alpinohealthfoods and it changed my weight loss game! Packed with protein, fiber, and deliciousness, they're the perfect solution for anyone wanting to lose weight without giving up taste.
@abhijeetsharma2322
October 15, 2024 at 9:21 pm
Have you tried Alpino oats, specifically the chocolate flavor? It's
delicious and ready to eat without any baking required. It's the best oats
I've ever had! @AlpinoHealthFoods
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October 15, 2024 at 9:21 pm
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@ahmedyousuf966
October 15, 2024 at 9:21 pm
I've been around the block, but seriously. Used to be 128 kg now down to 110 kg through Omad and keto, but I have no gains in terms of weight loss lately . I would like to be 85 to 90kg I'll take this challenge and update you guys. I know diets play an important role too. See you again
@robbyyn
October 15, 2024 at 9:21 pm
Watching this in June 2024 and ready to try this!!’ Thx!
@heh7666
October 15, 2024 at 9:21 pm
멋져요
@heh7666
October 15, 2024 at 9:21 pm
자세 몸매 다 너무 멋져요 ㅠㅠ 반했다고!!
@musomaster9027
October 15, 2024 at 9:21 pm
At the end of med school my diet was bad and I was becoming overweight. Working as a doctor has been stressful but I made sure to eat right and kept watching these videos. I put on 10 kg more weight. Definitely not muscle. I only watched the videos I didn’t do any exercise. Also my favourite nighttime snack is white bread and Seroquel.
@venkatramanjayasankar9706
October 15, 2024 at 9:21 pm
Any alternate for farmers walk?
@adventurevloggeradnanahmedusa
October 15, 2024 at 9:21 pm
Solid video. Thank you.
@JoeQuansa
October 15, 2024 at 9:21 pm
This exercise regime is legit. My friend, a 3rd degree black belt, commented about my results the other day. 😊 Please speak slower, though, the American accent. Thanks
@raviadagatla7103
October 15, 2024 at 9:21 pm
Wow!!! That is just Amazing…Thanks for the Video
@nadeemdurrani2211
October 15, 2024 at 9:21 pm
Best workout. Really comprehensive and complete
@Jade3381
October 15, 2024 at 9:21 pm
Are we supposed to do one circuit on different days? Because I did the whole thing.
@caperider1160
October 15, 2024 at 9:21 pm
Super awesome routine
@madhurkumar9609
October 15, 2024 at 9:21 pm
How many minutes is the farmers carry for?
@FerFlo-p9h
October 15, 2024 at 9:21 pm
San Diego area has generated XCLNT Athlete-trainers…
☝️💪💯🦾✊🇺🇸
@Brycehanadez
October 15, 2024 at 9:21 pm
Thanks for the sub