#30 minute full body workout

[freeonlineworkouts]

Full Body Workout

[4theitgirls]

workouts & stretches you can do in bed

* youtube channel dayana wang has tons of short bed workouts!

5 minute stretch by eylem abaci

5 minute yoga by yoga with kassandra

6 minute stretch by pamela reif

8 minute de-bloating stretch by gloria song

10 minute abs by emi wong

10 minute abs & thighs by emi wong

10 minute sitting upper body by emi wong

10 minute stretch by emi wong

10 minute sitting back workout & stretch by emi wong

10 minute stretch by emi wong

10 minute abs by emi wong

10 minute upper body workout & stretch by emi wong

10 minute stress & headache relief stretch/massage by emi wong

10 minute sitting arm workout by hailey c.

10 minute yoga by yoga with kassandra

10 minute yoga stretch by yoga with bird

10 minute yoga by jess yoga

12 minute full body by vicky justiz

14 minute full body by roberta’s gym

15 minute leg workout & stretch by emi wong

15 minute full body by hailey c.

15 minute legs by emi wong

15 minute lower abs by mizi

15 minute stretch by blogilates

15 minute yoga by boho beautiful yoga

20 minute abs & legs by emi wong

24 minute full body by roberta’s gym

30 minute yoga by yoga with kassandra

[jessyka-fitness]

Equipment Workout for Beginners | Equipment Workout | Workout for Beginners | @cultfitOfficial

Download the Cultfit app to access more such content – https://bit.ly/30pXU5L This Dumbbell Workout for Beginners is the perfect workout for you to stay fit at home. Say yes to healthy living with CultFit! Check out our Fat Loss Workouts playlist by Cult Fit: https://www.youtube.com/watch?v=yx2kRt3QlDI&list=PLYzUD5yJQ02n5VGrMkr5wkw8QKSIphlZI Subscribe to Cult Fit channel now:…

[gymft1]

Full body exercises with barbell only - men and women

[fitnessmantram]

Yoga Pilates Reformer Balance Exercise || Yoga Pilates || Pilates reform...

What is Yoga Pilates Reformer Balance Exercise?

Yoga Pilates reformer balance exercises are a type of exercise that combines elements of yoga, Pilates, and reformer Pilates. They typically involve using a reformer machine to help you improve your balance and coordination.

The reformer machine is a piece of exercise equipment that uses springs and pulleys to help you perform a variety of exercises. It's a great way to challenge your body and improve your strength, flexibility, and balance.

 Benefits of Yoga Pilates Reformer Balance Exercise

There are many benefits to doing yoga Pilates reformer balance exercises. Here are just a few:

1.Improved balance: These exercises can help you improve your balance and coordination. This can be helpful for preventing falls, especially as you get older.

2.Increased flexibility: Yoga Pilates reformer balance exercises can help you increase your flexibility. This can make it easier to do everyday activities, such as reaching for things on high shelves or getting up from a chair.

3.Stronger core: These exercises can help you strengthen your core muscles. This can improve your posture and help you avoid back pain.

4.Reduced stress: Yoga Pilates reformer balance exercises can help you reduce stress and improve your overall mood.

Read More: Mastering the Landmine Hack Squat

[yuvaapofficial]

Looking for a quick and effective workout? This 30 minute full body workout at home and provides numerous benefits, including improved strength and endurance. Try it out today! Get fit and healthy in no time!

Read more blogs related to the Gym at Yuvaap.

[imfitgym]

Full Body 30 Minute weight loss workouts | strength and conditioning wor...

[celestiallymar]

| September goals

1. Daily Self-Care Routine

Start small by adding one or two self-care habits to your daily routine, like stretching for 5 minutes in the morning or writing down three goals for the day ( like drinking more water ).

2. Be kind to yourself

Tip: Create a habit of switching your mindset and words. Try saying “I am capable of achieving my goals” or “I deserve to take care of myself.” instead of discarding your needs and feelings.

3. Add little challenges to your day

Try a 30-day personal challenge, like journaling every morning, starting a workout routine, or reading 10 pages of any book you like each day.

4. Dealing with burnout

Reserve one day of the week for self-care and doing things you enjoy. Even if you can't take the full day for yourself try to make it at least two hours for a good and relaxing shower, taking care of your skin, hair and body. Maybe you can even treat yourself to your favourite meal!

5. Productivity Hacks

Break tasks into smaller, manageable chunks, and set a timer (like the Pomodoro technique—50 minutes of work followed by a 10-minute break) to stay productive without feeling overwhelmed.

Tip: If a task takes less than two minutes to complete (like answering a quick email or tidying up your desk), do it immediately. This prevents small tasks from piling up and becoming overwhelming.

That's all!! Tell me if you'd like more tips.

Stay healthy, stay happy and be kind!

[angelicgirlmj]

an angels perfect winter morning: a guide . ݁₊ ⊹ . ݁˖ . ݁

hi angels! this winter i want to perfect my morning routine. i struggle alot with sleep and energy levels, especially during the first few weeks of winter so this guide is a perfect way for me to ensure i have enough energy to get on with a busy and full day and achieve all my goals! while i cant do all of this every day what i try to do is pick a few things to prioritise daily. i hope you enjoy this and find some good routine inspo! especially if you struggle a bit with slumps during the colder months. enjoy.

school/work days - 20 step routine . ݁₊ ⊹ . ݁˖ . ݁

wake up at 6:30 - 70:00.

open curtains and window (if not raining), let air circulate.

do a quick five or ten minute yoga/stretch routine while you watch the sunrise.

make bed (studies suggest its better to let your bed freshen with the sheets unmade first thing to stop the growth of certain bacteria etc).

dress.

clean teeth and floss.

drink glass of lemon water and salt (for natural electrolytes).

start packing lunch or snacks needed for the day.

make a cup of tea (my favourites are chai, green tea or matcha).

make breakfast (my go tos at the moment are turkey bacon and scrambled eggs, sautéed apple and yogurt or a porridge/oatmeal bowl).

clean teeth and mouthwash.

do am skincare.

style hair and jewellery.

make sure bag is fully packed.

journal for a few minutes and plan day.

read or listen to a podcast.

ensure all school work is up together/everything prepared for work.

fill up water bottle for the day.

set up room for when home, leave a cute lamp on, make sure your desk is tidy, lay out evening clothes etc.

put on motivational/winter playlist!

weekends - 20 steps . ݁₊ ⊹ . ݁˖ . ݁

wake up at 8 - 8:30.

open curtains and window.

ten minute yoga/stretch routine.

tidy room and make bed.

get dressed in workout clothes.

do a five minute oil pull then clean teeth.

drink glass of lemon water with salt.

make breakfast and a tea (i normally put mine in a travel mug).

fill up water bottle.

clean teeth and am skincare.

if weather nice go on a little morning walk (half an hour to forty minutes).

journal and light a candle, plan day.

workout (i aim to workout for an hour to an hour and a half on weekends).

have a shower.

body lotions/moisturiser.

file nails.

start any work/projects needed, aim to get all finished by end of morning.

during breaks read or listen to podcast.

start weekend clean of room, change bedsheets, clean surfaces etc.

spend time with family or friends!

i want my winter mornings to be slow and mindful, focused on caring for my body and mind and doing what i can to make this time of the year easier and gentle on every part of me! there are lots of complexities within these routines so consider this a fairly basic, un-detailed guide. i might try to make a guide for any changes i make during the winter/as it gets colder if that would interest you angels? thank you for reading and have a great start to winter!

love, m.

[drip-p1ss]

Notes Game - Bladder Torture

notes game to make my bladder stretched to its limits. no cum, just edge and hold like the stupid dumb slut I am (MDNI) wanna help? reblogs, like and comments (any time you want), make me suffer like the useless whore I am

every 1 note is 1 minute to add to my holding

every 5 notes are 100 ml I have to drink

every 10 notes I press on my bladder for 5 seconds

every 50 notes I press my bladder on a counter for 10 sec and release for 5, 3 times

every 70 notes 10 squats

100 notes: after 1 hour I can't hold with my hands or cross my leg anymore

~ after 100 notes:

every 10 notes is a slap on my full bladder

every 20 notes a slap on my open spread pussy

every 40 notes lie on my belly with something under it for 5 min

200 notes: do a workout with full bladder, leaking is not an excuse to stop

220 notes: melt an ice cube in my cunt with panties on, can't remove them (fake pee)

250 notes: body write with humiliating words while sitting on the toilet

+++ I accept tasks, challenges, punishments in the comments/asks

~ punishment

leaking

drink a glass of water + add 10 min + fake pee

wetting / accident

drink 4 glass of water + add 30 min + lay on belly with a small ball on bladder for 10 min

will close on september 11th

[freeonlineworkouts]

Gym Workout

[bloomzone]

Summer Fitness Challenge: Your Guide to a Stronger, Healthier body

Show them what you’re made of your endless nights deserve a loud ovation shine bright and prove them wrong cause we can feel our progress

-straykids (song : blind spot)

Hi Sparkles! ⭐ This is the last blog in our first important blog series! I hope the previous six blogs were helpful and informative. Let's dive into a quick and effective summer workout routine to keep you fit and energized during the sunny months

Summer Workout Routine

Summer is the perfect time to revitalize your fitness routine and enjoy the great outdoors. Whether you’re looking to get in shape or maintain your current fitness level, this quick and effective workout plan will help you stay active and energized all summer long Here’s a routine you can follow (6 days in a week) :

by: 𖧷´ bloomzone 𝅄 ׂׅ

Day 1: Full Body Workout

Start your week strong with a full-body workout.

- Warm-up: 5 minutes of light cardio (jogging, jumping jacks)

- Squats: 3 sets of 12 reps

- Push-ups: 3 sets of 10 reps

- Plank: 3 sets of 30 seconds

Day 2: Cardio and Core

Burn calories and strengthen your core.

- Warm-up:5 minutes of dynamic stretches

- HIIT: 20 minutes (alternate 30 seconds of sprinting with 30 seconds of walking)

Day 3: Active Rest

Give your muscles a break while staying active.

- Activity: Light walking, swimming, or yoga for 30 minutes (don't overwork yourself)

Day 4: Lower Body Focus

Focus on building strength in your lower body.

- Warm-up: 5 minutes of light cardio

- Lunges: 3 sets of 12 reps per leg

- Glute Bridges: 3 sets of 15 reps

Day 5: Upper Body Focus

Target your upper body for a balanced physique.

- Warm-up: 5 minutes of light cardio

- Dumbbell Bench Press: 3 sets of 12 reps

- Bicep Curls: 3 sets of 15 reps

Day 6: Cardio and Stretching

End your week with cardio and flexibility work.

- Warm-up: 5 minutes of dynamic stretches

- Steady-State Cardio: 30 minutes (running, cycling, or brisk walking)

- Stretching: 10 minutes of full-body stretches

Day 7: Rest Day

Allow your body to recover:Complete rest or light activity like a leisurely walk and give yourself a self care day !!

Tips for Success

1. Stay Hydrated: Drink plenty of water throughout the day, especially during and after workouts.

2. Eat Well: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains (or if u are programming to follow a diet click here ! )

3. Be Consistent: Stick to the routine and adjust as needed based on your fitness level.

4. Listen to Your Body: Rest if you feel overly fatigued or experience any pain.

ıllı ⠀ : As you continue on your fitness journey, keep setting new goals and challenging yourself. Adjust the intensity of your workouts as needed and explore different activities to keep your routine enjoyable and engaging. Fitness is a journey, and each step you take brings you closer to ur body goal .⠀♡ ⠀ !!

[4theitgirls]

beginner pilates routines

* i’ve made posts about some beginner pilates routines in the past, but i keep getting asks so i thought i would just make a masterlist for you guys!

۫ ⋆ ࣪. ୧ ♡ ୨ ִ ۫ ⁎ . ۫ ⋆ ࣪. ୧ ♡ ୨ ִ ۫ ⁎ . ۫ ⋆ ࣪. ୧ ♡ ୨ ִ ۫ ⁎ .

10 minute full body hourglass pilates by lidia mera

10 minute full body hourglass pilates by lidia mera

10 minute everyday full body hourglass pilates by lidia mera

10 minute waist pilates by shirlyn kim

10 minute everyday hourglass pilates by lidia mera

15 minute full body pilates by lidia mera

15 minute pilates for beginners by flow with mira

15 minute beginner pilates for weight loss by rachel’s fit pilates

20 minute gentle beginner pilates by flow with mira

20 minute express pilates workout by move with nicole

20 minute full body pilates by isawelly

20 minute hourglass full body pilates by lidia mera

25 minute full body beginner pilates by move with nicole

30 minute full body workout by move with nicole

30 minute pilates for beginners by move with nicole

30 minute pilates and stretch by livaligned pilates

30 minute full body hourglass pilates by lidia mera

30 minute gentle pilates flow by move with nicole

30 minute full body workout by move with nicole

30 minute pilates for beginners by move with nicole

35 minute gentle pilates by move with nicole

35 minute beginner pilates by move with nicole

[femmefatalevibe]

Femme Fatale Guide: Top "Glow Up" Tips & Habits To Become The Best Version of Yourself

Prioritize the Holy Trinity: Nutrition, Movement, & Sleep. Following a whole-foods, plant-based diet with vegetables and/or fruit at every meal and limiting processed foods is one of the simplest ways to improve your overall health. Drink plenty of water, have any necessary supplements (like vitamin B12, vitamin D, omega 3s, etc.), and reduce your consumption of sugary, alcoholic, or caffeine-loaded beverages. Try to incorporate at least 30 minutes of walking and/or a simple 15-20 workout into your everyday routine. Make getting a full night's rest (usually 7-9 hours for most people) a non-negotiable in your life.

Practice Radical Self-Acceptance. Fully embrace your personal values. Get comfortable with your authentic desires. Define and set goals for yourself in every area of your life.

Nourish Your Body, Mind, and Spirit Consistently. Eat a healthful diet (enough food without overstuffing yourself), sleep and move enough throughout the day, and continue learning and educating yourself on current events, your industry/career field, art, culture, history, world languages, etc. Practice mindfulness and self-care activities. Honoring your sexual needs. Giving yourself at least one rest/reset day per week.

Cultivate Sustainable (and Personally-Fulfilling) Routines. Your sleep schedule, work/school schedule, workout schedule throughout the week, social and self-care time, date nights, time for your hobbies, errands, cleaning, and relaxation. Make appointments with yourself to empower you to fulfill all your daily tasks and activities to ensure you can work and play without burning yourself out in the process.

Set Boundaries. With your friends, family, work-life/professional network, romantic and sexual partners, and yourself. Understand your emotional, physical, and energetic limitations. Communicate them clearly, compassionately, and unapologetically. Cut toxic people out of your life. Avoid codependency like the plague. Nurture your healthy and supportive interdependent relationships regularly.

Learn What You Enjoy. Ensure To Incorporate These Products, Routines, and Relationships Into Your Day. It can be a piece of dark chocolate and a favorite T.V. show, a long evening phone call with a loved one, a hot bubble bath, or any other small luxury that gives you genuine pleasure and adds some necessary joy to your day.

Check In With Yourself Regularly. Pivot When Necessary. Self-improvement, goal setting, relationship building, and cultivating unshakeable self-love/life satisfaction takes time, experimentation, trial and error, and tons of self-reflection before you get it right in any area of your life. Be honest with yourself on what's work, what's not, where to remain consistent, and what areas of your life would benefit from a change.

[okwonyo]

hi lovelyyy :3 if it's okay can you recommend us some pilates plans to try out? Mwahh i hope you're having an amazing day

hi babyyy >< i’m going to share my current pilates (and yoga) plan with you so we can do it together and keep each other updated 💌

we start the week softly with 15 minutes upper body pilates with madeleine abeid

then, we focus on the lower body tuesday: with pamela reif and her ten minutes inner tight workout. we also work our lower abs and waist for 13 minutes with madeleine abeid.

wednesday, we move with nicole during a 30 minutes full body workout.

we focus on our lower body again thursday. this time, we tone our thighs during ten minutes pilates woth lidia mera. and like tuesday, we sculpt our waist and lower abs with madeleine abeid.

to celebrate the end of the week with butt pilates with eleni fit and a bit of cardio with lida mera. ten minutes each, twenty minutes in total.

let’s work our core and tighs with an hour of alternating running and walking saturday.

🪽 but let’s not forget to stretch in the morning, to relieve stress, gain strength and flexibility, with eleni’s ten minutes yoga flow and in after workout with a twenty minutes yoga flow with nicole.

stay hydrated and eat well ! ^^

[oceane4loveu]

Victoria’s secret full body workout

OUTER THIGH

60 DUMBBELL SIDE LUNGES (ALTERNATE)

30 DUMBBELL STANDING OUTER THIGH LIFTS (EACH SIDE)

50 LYING OUTER THIGH LIFTS

50 HALF BRIDGE SIDE ABDUCTIONS

50 WALKING LUNGES

INNER THIGHS

30 INNER-THIGH CRISS CROSSES (ALTERNATING)

15 INNER-THIGH CIRCLES (EACH SIDE)

50 SUMO SQUATS

CALVES

100 CALF RAISE PULSES

100 PLIES CALF RAISE PULSES

100 TOES-IN CALF RAISE PULSES

50-STEP FARMER'S WALK

GLUTES

50 SQUATS

2-MINUTE WALL SIT

50 DONKEY KICKS (EACH SIDE)

50 DONKEY RAISES (EACH SIDE)

30 LEG HALF BRIDGE CIRCLES (EACH LEG)

100 SWIM KICKS

WAIST/OBILQUES

30 SIDE HIP RAISES (EACH SIDE)

100 SIDE HEEL TOUCH CRUNCHES

50 BUTTERFLY TWISTS

200 CRISS-CROSSES

60-SECOND VACUUM

STOMACH/ABS

20 LYING DOUBLE LEG LIFTS

20 REVERSE CRUNCHES

10 SINGLE-LEG BALL ROLLS

12-MINUTE PLANK

10 1-2-3 PULSES

10 DIGS AND DRAGS

ARMS

40 DUMBBELL BICEP CURLS (ALTERNATING)

10 PUSH UPS

10 DIAMOND PUSH UPS

1-MINUTE GOLF BALL ARMS (EACH DIRECTION)

11/2-MINUTE CHEST PRESS PULSE

10 SINGLE-LEG TRICEP DIPS (EACH SIDE)