Practicing yoga regularly is known to improve your physical, mental, and spiritual health. We’ve put together the most effective yoga poses that can transform your body and help you lose weight with no dieting or extensive workouts. Not only do these poses help you get the body of your dreams fast, but also improve your digestion, relieve back and neck pain, and stretch your hips, thighs and ankles. They are also great at relieving stress.

Music:
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TIMESTAMPS
Pose #1. The Downward-Facing Dog 0:45
Pose #2. Plank 1:52
Pose #3. Upward Plank 2:56
Pose #4. The Tree 3:56
Pose #5. Warrior 1 5:35
Pose #6. Warrior 2 7:15
Pose #7. The Extended Side Angle 8:52
Pose #8. Seated Forward Bend 10:32
Pose #9. Bridge 11:30
Pose #10. Child's Pose 12:28
Pose #11. Cobra Pose 13:22
Pose #12. Bow Pose 14:24
Pose #13. Boat pose 15:22
Pose #14. Fish Pose 16:26
Pose #15. Wind Relieving Pose 17:29

SUMMARY
-The Downward-Facing Dog works, stretches, and strengthens your entire body.
-The plank is actually one of the rare exercises that not only strengthen your core but also work your entire body.
-The Upward Plank pose stretches your upper body, improves your balance, and strengthens your arms, legs, glutes, and core.
-Tree pose strengthens and tones the calves, ankles, and inner thighs, so doing this exercise regularly will leave you with some very nice-looking legs.
-Among other things, Warrior 1 also gives a good stretch to your chest, lungs, shoulders, hips, thighs, and the list goes on.
-Warrior 2 stretches your hips and inner thighs while improving your balance tenfold. It can also help improve digestion and relieve backaches.
-This particular pose is designed to target the sides of the torso and strengthen the legs, hips, hamstrings, calves, shoulders, chest, and spine.
-This pose is awesome for stretching your lower and upper back as well as your hamstrings. It opens up the entire body, teaches you to breathe when you’re in an uncomfortable position, helps with headaches and anxiety, and reduces fatigue.
-Bridge manages to stretch both the front and back of the body. It also improves blood circulation and digestion, helps relieve stress, and opens the lungs and thyroid.
-Child's pose is the best resting pose for any stress and tension relief. It's also good to do it in-between difficult exercises to calm down your body and mind.
-Cobra pose straightens your back and opens up your chest and shoulders. It also decreases stiffness in the lower back.
-Bow pose is a miracle for stretching the whole front and back of your body, while additionally improving your posture and spinal flexibility.
-Boat pose is a huge stress reliever. It also improves digestion, stimulates the kidneys, thyroid, and intestines, and strengthens the thighs and lower back.
-Fish pose strengthens your hamstrings and lower back. It also opens up your hips and rib cage.
-Wind relieving pose helps improve your digestion and release toxic gas from your system.

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this is exactly how i was able to get SHREDDED, get to 10% BODY FAT and currently MAINTAIN this physique. this is my FULL JOURNEY over the last year of my fitness transformation and how it has impacted my life. i'm definitely NOT a fitness influencer, but this has been something that has truly allowed me to grow in so many different ways, become more creative and conquer my anxiety. i appreciate all the support over the years! here's to waking up tomorrow and embracing the growth and journey that is this beautiful life.

#Shredded #Motivation #Inspiration

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❗️PLEASE NOTE: moderation and balance is KEY with all of this and PLEASE allow yourself to sleep well, have rest days and ENJOY life! remember to start SLOW and EASY and go at a pace that you can stick with for the long term, while focusing on CONSISTENCY. and PLEASE, if you need to, talk to your doctor about a change in diet or exercise. also, the ONLY supplements i take are pre-workout and creatine. love you all and thank you again for watching!

⚠️ if you've struggled with any kind of eating disorder or are currently struggling with an eating disorder, this video may not be for you and could be triggering. please consider watching a different video and i'm wishing you all the best. get help here: https://www.nationaleatingdisorders.org/

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0:00 - my fitness journey [CINEMATIC]
2:39 - intro & disclaimer
4:28 - the ONLY WAY to LOSE WEIGHT
5:07 - how to track OUT calories
7:10 - how to track IN calories
9:01 - what is the best CALORIE DEFICIT RANGE per day?
10:56 - what about tracking MACROS?
12:01 - the EASIEST way to maintain a CALORIE DEFICIT
12:30 - what about WORKING OUT?!
13:53 - my ADVICE on CONSISTENCY
15:17 - what i've LEARNED through all of this
17:17 - last, but NOT least

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This is a FULL BODY 2 Mile Walking Workout! It's a fast and sweaty 30 minute BURST of cardio!

With this workout:
BURN more calories
BOOST energy
FEEL better

The Steps to Miles® system is a registered trademark of Walk Productions, Inc. All rights reserved Walk Productions, Inc. ©

Happy Walking!

Time: 30m
Equipment: None
Instructor: Jordan

Get More Workouts!

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About Walk at Home®:

🔹 Walk at Home is the world's leading fitness walking brand. Created by Leslie Sansone, Walk at Home has helped MILLIONS of people live active and healthy lives for over 30 years. Walk at Home is one of the top-selling fitness brands at mass retail, including Walmart, Target, and QVC. Walk at Home's popular YouTube channel has over 3 Million subscribers and is ranked as one of the TOP FITNESS CHANNELS on YouTube. Walk at Home's best-selling app offers a fresh, new set of workouts every month! Learn more at https://walkathome.com 🔹

Follow Walk at Home:
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Walk at Home by Leslie Sansone® is a YouTube channel for at-home walking workouts and fitness exercises. Join the Walk at Home crew on mile walk workouts, fat burning workouts, workout plans and more. We also love to post videos on strength training, cardio exercises, fast and easy workouts, firming routines, and more! Make sure you hit the subscribe button and turn on the "bell" icon 🔔 for notifications on new workout videos. Happy walking!

Love Jordan Rose? We all do!
You can get more at his You Tube Channel @JordanRose617

www.WalkAtHome.com

#walkathome #walkingworkouts #workouts

The results of my fitness health body transformation are finally in...Do consider subscribing if you found it helpful!

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WALK yourself HEALTHY! WALK yourself STRONG! WALK yourself HAPPY! WALK yourself SMART!

With this 30 minute Boosted Fitness Walk you will feel more focused and have more energy!

Everything gets healthier when you Fitness Walk! This is the way to WALK if you want to see and feel results!

Let's Walk Everyone!!

Download, stream, or purchase our latest workouts and accessories!
🚶‍♀️Subscribe to our best-selling app at https://walkathome.com
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💻 Visit our official website: http://walkathome.com/
📺 Subscribe to our YouTube channel!

About Walk at Home by Leslie Sansone ®:

🔹 Walk at Home is the world's leading fitness walking brand. Created by Leslie Sansone, Walk at Home has helped MILLIONS of people live active and healthy lives for over 30 years. Walk at Home is one of the top-selling fitness brands at mass retail, including Walmart, Target, and QVC. Walk at Home's popular YouTube channel has over 2 Million subscribers and is ranked as one of the TOP FITNESS CHANNELS on YouTube. Walk at Home's best selling app offers a fresh, new set of workouts every month! Learn more at https://walkathome.com 🔹

Follow Walk at Home by Leslie Sansone®:
📸 Instagram: @WalkAtHome
👍 Facebook: @LeslieSansone
🐦 Twitter: @WalkAtHome
📺 YouTube: @WalkAtHomebyLeslieSansone

Walk at Home by Leslie Sansone® is a YouTube channel for at home walking workouts and fitness exercises. Join the Walk at Home crew on mile walk workouts, fat burning workouts, workout plans and more. We also love to post videos on strength training, cardio exercises, fast and easy workouts, firming routines, and more! Make sure you hit the subscribe button and turn on the "bell" icon 🔔 for notifications on new workout videos. Say hello in the comments too! 👋Happy walking!

#walkathome #fitness #workouts

Grow Your Arms Without Any Equipment.
This 7 Min exercise help you to build big arms at home.

Chair Exercises for Seniors:
Join Grow Young Fitness Today! https://www.growyoungfitness.com

In this video Deron Buboltz takes you through his fun, step by step Chair Exercises for Seniors. These Chair exercises are designed specifically for the Elderly/Senior community. Deron's goal is to bring Senior Fitness to a place it has never been before. To learn how you can join the club and start living a better more mobile lifestyle just click the link ABOVE.

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Check out my other exercises for seniors below
https://www.youtube.com/watch?v=z-tUHuNPStw
https://www.youtube.com/watch?v=YGRje8p5gbc
https://www.youtube.com/watch?v=_3LzfP7iUFs
________________________________________________________

Keep it Movin!

- Deron Buboltz

► 23 Minute Exercise Routine To Lose Belly Fat | EMMA Fitness
#EMMAFitness #aerobic #miraphamdancestudio #emmafitness #emmaaerobic #emmafitness
▬▬▬▬▬▬▬▬▬▬
Losing stubborn fat around your belly can be a difficult task. But if you follow a balanced diet and include exercise everyday in your routine, you'll have a good chance of getting a slimmer, sexier body and dropping off the belly fat!

If you want to start blasting off the fat from your belly and start seeing more visible abs, you may want to try today's workout video. This is a 23-minute workout that will make your lower body work hard to create a well-toned midsection.

No equipment needed for this workout. It all depends on your strength and body weight!

Good luck and be sure to subscribe to our channel for more workout videos daily!
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⏳ 𝐋𝐈𝐊𝐄 & 𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄:
👉 Youtube : https://www.youtube.com/@EMMAFitnessInc
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✉ emmafitness.contact@gmail.com
© Copyright by EMMA Fitness ☞ Do not Reup

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Here is a 14 Day Belly Fat Workout for you to lose that belly fat in 14 days at home. This workout is perfect for men who are looking to transform from a belly to six pack and drop that belly fat in 2 weeks. So if you're looking to finally change yourself from a belly to abs in 14 days, be sure to give this workout a shot for 14 days!

Welcome to The Gainz Center, where we bring you weekly home workout videos for men without equipment to BUILD MUSCLE and BURN FAT so that you can be in the BEST SHAPE of your life by working out and exercise at home

So if you're looking to make a change to your fitness lifestyle from home, consider subscribing!

▶ Subscribe to the channel! - https://bit.ly/2VMkmzQ


Background Music:
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Xaia, Rain Man, Oly - Breakdown [NCS Release] - https://www.youtube.com/watch?v=CyD8hAjj8L8

Thanks For Watching!
👉 28 Minute Full Body Workout To Get In Shape - Do This Workout Every Evening | EMMA Fitness
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Don’t let mornings put you in a bad mood! Make your day so much better by launching yourself off your bed and getting in to a full-on workout mode.

Perform this early morning workout challenge and improve your health and mood for the day. Prep your body to burn calories for the entire day by exercising daily with this 20-min workout and prepare to lose weight in 3-4 weeks!

Don’t start your day already dreading it before it even started! Get yourself off that bed and do this morning workout challenge! Let’s begin!❤️💪

In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health.

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Dr. Andy Galpin
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Articles
Brief structured respiration practices enhance mood and reduce physiological arousal: https://bit.ly/3xleMHI
Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men: https://bit.ly/3YuoDa4

Other Resources
Carbon Dioxide Tolerance Clip (Galpin Guest Series Episode 3): https://youtu.be/oNkDA2F7CjM
SHIFT Breathwork Assessment: https://shiftadapt.com/breathwork
BMJ tool for visualizing the variability of lab test results: https://www.bmj.com/content/36....8/bmj.m149/rapid-res

Timestamps
00:00:00 Recovery
00:04:17 Exercise & Delayed Muscle Soreness, Pain
00:11:35 Muscle Spindles, Reduce Soreness
00:18:56 Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level
00:30:20 Recovery Timescales, Adaptation & Optimization
00:35:10 Adaptation & Biomarkers Levels
00:40:36 4 Recovery Levels, Enhance Recovery
00:47:28 AG1 (Athletic Greens)
00:48:19 Overreaching vs. Overtraining
00:52:53 Tool: Acute Overload & Recovery, Breathwork
01:03:39 Tool: Alleviate Acute Soreness, Compression Clothing
01:08:27 Tool: Acute Soreness, Massage, Temperature
01:14:21 Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility
01:20:44 InsideTracker
01:21:46 Combine Recovery Techniques
01:24:34 Monitoring for Overreaching & Overtraining
01:31:33 Overreaching/Overtraining, Performance & Physiology, Sleep
01:45:41 Overreaching/Overtraining, Biomarkers, Cortisol
01:50:45 Cortisol, Daily Levels & Performance; Rhodiola Supplementation
02:01:25 Carbohydrates, Cortisol & Sleep
02:05:05 Tool: Stress Biomarkers, Heart Rate Variability (HRV)
02:15:07 Tool: “Acute State Shifters”, Stimulants, Dopamine Stacking, Phones
02:25:04 Mirrors & Resistance Training
02:29:01 Tool: “Chronic State Shifters”
02:32:43 Training Recovery & Resilience; Bowling Alley Analogy
02:39:45 Trigger Adaptations & Stress Recovery
02:42:41 Tool: Measure Recovery; Blood Biomarkers
02:50:06 Libido & Sex Hormones, Supplementation Caution
03:00:08 Tools: No-/Low-Cost Recovery Measurements
03:03:45 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

#HubermanLab #Recovery #Science

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Disclaimer: https://www.hubermanlab.com/disclaimer

If you only have half an hour available everyday and you want a good and effective workout to help you lose weight at home - then this routine is for you!

This workout contains simple bodyweight exercises that doesn't require much space or additional equipment.

Just press play, and start the workout! The trainer will count the reps for you and show you how to do the exercise, and what exercise follows next!

Good luck and leave me a comment below, tell me if it's easy or hard for you!

Make sure to subscribe to receive home video workouts 3 times per week! ❤️💪

► 23 Minute Exercise Routine To Lose Belly Fat | EMMA Fitness
#EMMAFitness #aerobic #miraphamdancestudio #emmafitness #emmaaerobic #emmafitness
▬▬▬▬▬▬▬▬▬▬
Losing stubborn fat around your belly can be a difficult task. But if you follow a balanced diet and include exercise everyday in your routine, you'll have a good chance of getting a slimmer, sexier body and dropping off the belly fat!

If you want to start blasting off the fat from your belly and start seeing more visible abs, you may want to try today's workout video. This is a 23-minute workout that will make your lower body work hard to create a well-toned midsection.

No equipment needed for this workout. It all depends on your strength and body weight!

Good luck and be sure to subscribe to our channel for more workout videos daily!
▬▬▬▬▬▬▬▬▬▬
⏳ 𝐋𝐈𝐊𝐄 & 𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄:
👉 Youtube : https://www.youtube.com/@EMMAFitnessInc
▬▬▬▬▬▬▬▬▬▬
✉ emmafitness.contact@gmail.com
© Copyright by EMMA Fitness ☞ Do not Reup

Thanks For Watching!
👉 30 Minute Morning Exercise Routine - Do This Every Day | EMMA Fitness
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© Copyright by EMMA Fitness ☞ Do not Reup

This short and easy workout is suitable for kids who need to exercise at home or in the gym.

This workout improves their flexibility, improves their muscle strength, helps burn any unnecessary body fat while also boosting their metabolism and improving cardio circulation.

Exercise should be a part of every kid's life early on, to ensure that their bodies develop correctly, uniformly and healthy.

Remember that you need to exercise 4-5 days per week for 3-4 weeks to start seeing results.

After you complete this workout make sure to leave a comment below the video and tell me how you feel, and if this workout was easy or not!

Make sure to subscribe to receive video workouts regularly every Monday, Wednesday and Friday.

Good luck and let's begin!!❤️💪

There are a lot of benefits to starting your day with an exercise. Not only does it make you a happier, more emotionally stable person, it also reduces your stress, increase your body’s fat burning capabilities, lower your blood pressure, and reduce the risk for diabetes!

So if you want to start your morning right, here’s one great workout session for you! This will help you lose a significant amount of weight by exercising on a daily basis for about 3-4x a week. This is half an hour of exercise that will surely change the course of your life!

Do this workout at home without the use of any equipment! Good luck and let’s get started! ❤️💪

**If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Sunday to Friday!

8 Best Standing Exercises Belly Fat Workout To Lose Weight Fast At Home! ADVANCED: DO 3-4 Sets, BEGINNERS DO 1-3 Sets! SUBSCRIBE https://bit.ly/SuperHealthyFitSUBSCRIBE

Who doesn't love switching up their exercise routines and doing a standing workout instead?

These exercises have been designed to target your entire core area to tone your stomach muscles as well as burn calories with the cardio movements.

Today's workout is here to show how you can still lose weight and burn fat at home!

#cardioworkout #loseweight #fitnessmotivation

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No equipment required for this 8 Best Standing Exercises! ❤️💪 That's right! In today's animated workout video you're going to be doing these exercises and they're really helpful too in strengthening your body, toning muscles, and burning fat for weight loss. These fitness routines will help you reach your goals and spice up your usual core game.

0:00 - Start 8 Best Standing Exercises Belly Fat Workout To Lose Weight Fast At Home
0:14 - Side Bends
0:57 - Knee Raises
1:41 - Leg Kicks
2:25 - Jumping Jacks
3:10 - Squat Arm Lifts
3:54 - Body Extensions
4:39 - Side Leg Raises (Right)
5:23 - Side Leg Raises (Left)
6:07 - Side Kick Squats

Make sure to follow along with our animated fitness videos and exercise on a regular basis to see quicker and faster results!

**If you want to be notified when we upload a new video, make sure to subscribe to our channel. We upload new animated workout videos every week!

Thanks for watching our youtube video: 8 Best Standing Exercises Belly Fat Workout To Lose Weight Fast At Home

Other Videos We Recommend:
FitnessBlender - Standing Abs Exercises - 10 Minute Standing Abs Workout to Lose Belly Fat - 08Bi8hMdwa4
Emi Wong - 30 min Full Body Fat Burn HIIT - Abs, Arms, Thighs & Legs! (Standing Exercises Only, No Mat Needed) - ie7nbEybL6k
POPSUGAR Fitness - 5-Minute Standing Flat-Belly Workout | Class FitSugar] - SRq7XtDW0wg
Simply Pinay - BELLY FAT Workout ♥ 15 Standing Exercises ♥ 10 Minute Beginner Friendly HIIT - JbvnjP77Q68
MadFit - 10 min STANDING ABS Workout (No Equipment) - m8HScrQndpU

➡️ Please be safe and use common sense when exercising. Seek professional advice before engaging in any new fitness activity and routines.

Note: All workout information provided by Super Healthy Fit is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Super Healthy Fit harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

Music: "Deep Hat" by Vibe Tracks from YouTube Audio Library

What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzheimer's.

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Team, get ready for 25 minutes of full body HIIT! You can expect no repeat cardio & strength exercises and all you need is a mat! Get your heart pumping, burn calories and have fun - I promise you'll feel the HIGH after you're finished! Let's do it!

♡ For more workouts, sign up to my Grow with Anna APP: https://growwithanna.page.link/GetGrowNow

▸ Muscles Worked: Full Body
▸ Time: 25 Min + cool down stretches
▸ Equipment: Bodyweight Only, No Equipment

Workout:
▸ Round 1: 40 sec on, 10 sec off
Standing Jacks
4 Crunches + 4 Squat Pulses
Squats
Walk It Out
Reach Up & Down
Plank Side Steps
Push Up + Child’s Pose
Split Squat R
Split Squat L
Step Back Burpee
Plank Toe Tap
Squat + Crunch
Slow Climbers
Squat + 3 sec hold
Shoulder Taps
Superman
Push Ups
Low Plank Leg Raises

▸ Round 2: 30 sec on, 10 sec off
Crunches
Lean Back Body Twists
Reach + Knee Hug
Legs In Up Down
Ab Hold
1 Leg Glute Bridge R
1 Leg Glute Bridge Pulses R
1 Leg Glute Bridge L
1 Leg Glute Bridge Pulses L
Step Back Burpee + 2 Punches
Leg Lift + Push Up R
Leg Lift + Push Up L
Plank Front Back Walk
Low Plank Dips
Low Plank Hold

▸ Cool Down 30 sec on, 10 sec off
Child’s Pose
Deep Lunge R
Deep Lunge L
Inhale Exhale

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.

How about challenging your kids to complete this 30-minute workout? This routine will certainly challenge our kids' endurance!

By doing this full-body fitness exercise 3 or 4 times a week, your kids will be able to burn a lot of body fat and develop stronger muscles in just a few weeks. This workout can be a good foundation for sports and other activities. We'll start with two basic stretching exercises, followed by more dynamic exercises that use multiple muscles, thus burning more fat. The exercise ends with core routines on the mat. This will be done in three sets to increase the effectiveness of the fat loss and strengthening exercises as well!

Let's get the kids and start this new workout! 💪

TIMECODES:

00:00 Body Rotations
00:28 Rest
00:47 Back Turns
01:17 Rest
01:35 Jumping Jacks
01:56 Rest
02:15 Hopscotch
02:34 Rest
02:53 Knee Drive
03:14 Rest
03:32 Squat
04:22 Rest
04:41 Side Lunge Windmill
05:05 Rest
05:23 Rise And Plie
06:03 Rest
06:22 Lateral Taps
06:43 Rest
07:09 Knee Push Ups
07:46 Rest
08:05 Swing Backs
08:31 Rest
08:50 Flutter Kicks
09:09 Rest
09:28 Heel Touch
09:50 Rest
10:08 Knee Tuch Crunches
10:43 Rest
11:10 Jumping Jacks
11:31 Rest
11:49 Hopscotch
12:09 Rest
12:28 Knee Drive
12:48 Rest
13:07 Squat
13:57 Rest
14:15 Side Lunge Windmill
14:39 Rest
14:58 Rise And Plie
15:38 Rest
15:57 Lateral Taps
16:17 Rest
16:44 Knee Push Ups
17:21 Rest
17:39 Swing Backs
18:06 Rest
18:24 Flutter Kicks
18:44 Rest
19:02 Heel Touch
19:25 Rest
19:43 Knee Tuch Crunches
20:18 Rest
20:44 Jumping Jacks
21:06 Rest
21:24 Hopscotch
21:44 Rest
22:02 Knee Drive
22:23 Rest
22:42 Squat
23:31 Rest
23:50 Side Lunge Windmill
24:14 Rest
24:32 Rise And Plie
25:13 Rest
25:31 Lateral Taps
25:52 Rest
26:18 Knee Push Ups
26:55 Rest
27:14 Swing Backs
27:41 Rest
27:59 Flutter Kicks
28:19 Rest
28:37 Heel Touch
28:59 Rest
29:18 Knee Tuch Crunches

I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment.

#HubermanLab #Fitness #Exercise

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Articles
A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation: https://bit.ly/3yKcinr
Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect: https://bit.ly/3VquEDL

Books
Relax into Stretch: Instant Flexibility Through Mastering Muscle Tension: https://amzn.to/2D22cR9

Other Resources
Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance: https://bit.ly/3D2ifP5
Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools: https://bit.ly/3ELv0Pe
Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity: https://bit.ly/3ggkB3K
ATHLEAN-X: https://athleanx.com
ATHLEAN-X Neck Training: https://youtu.be/wjiZaCJ6tCA
Anna Skips: https://www.instagram.com/anna.skips
10-minute Non-Sleep Deep Rest Protocol: https://youtu.be/AKGrmY8OSHM

Timestamps
00:00:00 Foundational Protocol for Fitness
00:03:35 Huberman Lab Premium
00:04:35 Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism
00:14:42 InsideTracker, ROKA, Helix Sleep, Momentous Supplements
00:18:53 Core Principles of Fitness & Modifiable Variables
00:23:37 Day 1: Long Endurance Workout
00:34:38 Day 2: Leg Resistance Training, Strength & Hypertrophy
00:38:09 Key Principles of Resistance Training
00:49:57 Day 3: Heat & Cold Exposure, Recovery
00:59:22 Day 4: Torso & Neck Resistance Training
01:08:40 Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives
01:15:28 Day 6: High-Intensity Interval Training, Maximum Heart Rate
01:22:56 Day 7: Arms, Neck & Calves Resistance Training
01:27:30 Flexibility of Foundational Protocol, Workout Spacing
01:31:49 Tool: Mind-Muscle Contraction, Physiological Sighs
01:35:57 Safety & Endurance/Cardiovascular Workouts
01:37:18 Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR
01:40:04 Should You Train Fasted or Fed?
01:42:43 Tool: Static Stretching & Flexibility, Irradiation & Resistance Training
01:47:56 Tool: Hanging from a Bar & Fitness Metric
01:49:02 Should You Train Sick?, Ramping Training
01:52:19 Tool: Deliberate Slow Breathing & Recovery
01:53:47 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media

Disclaimer: https://hubermanlab.com/disclaimer

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

30 minutes of fast walking MOST days of the week is super HEALTHY!

A very special EDIT from the hit series Miracle Miles!

Get the Walk at Home App so you can walk the full series, 1 Mile, 2 Mile, 3 Mile, 4 Mile .... and 5 MIRACLE MILES! www.WalkAtHome.com

Let’s WALK everybody!

Download, stream, or purchase our latest workouts and accessories!
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Walk at Home by Leslie Sansone® is a YouTube channel for at home walking workouts and fitness exercises. Join the Walk at Home crew on mile walk workouts, fat burning workouts, workout plans and more. We also love to post videos on strength training, cardio exercises, fast and easy workouts, firming routines, and more! Make sure you hit the subscribe button and turn on the "bell" icon 🔔 for notifications on new workout videos. Say hello in the comments too! 👋Happy walking!

#walkathome #fitness #workouts

Go to https://brilliant.org/nutshell/ to dive deeper into these topics and more with a free 30-day trial + 20% off the premium subscription!
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It’s lovingly packed with epic quests to get you moving, thinking, and seeing the world in a whole new way.

Sources & further reading:
https://sites.google.com/view/....sources-workoutparad

Exercising doesn’t help you lose weight. In fact, it barely changes your daily calorie burn.
Welcome to the workout paradox!
Let’s dive into the science of how your body actually handles calories and sabotages your best efforts to burn them.

This video was created with scientific advice by Dr. Mike Israetel:
https://www.youtube.com/@RenaissancePeriodization

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