A leg is a weight bearing and locomotive structure, usually having a columnar shape. During locomotion, legs function as "extensible struts". The combination of movements at all joints can be modeled as a single, linear element capable of changing length and rotating about an omnidirectional "hip" joint.
As an anatomical animal structure it is used for locomotion. The distal end is often modified to distribute force (such as a foot). Most animals have an even number of legs.
As a component of furniture it is used for the economy of materials needed to provide the support for the useful surface, the table top or chair seat.
Arthropoda: 4, 6 (Insecta), 8, 12, or 14 legs. Some arthropods have more than a dozen legs; a few species possess over 100. Despite what their names might suggest, centipedes ("hundred feet") may have fewer than 20 or more than 300 legs, and millipedes ("thousand feet") have fewer than 1,000 legs, but up to 750.
Legs is a 1975 novel by William Kennedy. It is the first book in Kennedy's Albany Cycle.
Plot summary
The book chronicles the life of the gangster Jack 'Legs' Diamond. It is told from the perspective of Jack's lawyer, Marcus Gormen. Marcus becomes involved with "Legs" Diamond was to seek excitement out of his boring life, and the best way to do this was by immortalizing a highly popular gangster. Through Gormen's eyes, Kennedy is able to elicit sympathy for the criminal, transposing this sympathy into the context of America during the 1920s and 30s: excess, collapse, destitution, and analysis of right and wrong, good and evil.
Adaptations
In 2009, Audible.com produced an audio version of Legs, narrated by Joe Barrett, as part of its Modern Vanguard line of audiobooks.
"Legs" is a song performed by the band ZZ Top from their 1983 album Eliminator. The song was released as a single in 1984 and reached number eight on the Billboard Hot 100 in the United States. The dance mix version of the song peaked at number thirteen on the dance charts. Although all three members of ZZ Top are credited with playing on the track, only Gibbons was actually present; engineer Terry Manning was responsible for all the musical parts save the lead guitar. However, David Blayney (ZZ Top stage manager for 15 years) explains in his bookSharp Dressed Men that the pumping synthesizer effect in "Legs" was introduced in pre-production by Linden Hudson. During the final tracking sessions, Terry Manning (final Eliminator tracking engineer) called Linden Hudson and asked how he did the synth effects for "Legs", although Terry could have easily pulled it off if he needed to. The single remix of “Legs" is much more synthesizer-driven than the album version. Although you can hear a synthesizer throughout the album version, it is toned down. There is also a three-note guitar riff heard throughout most of the album version of "Legs", and it is a minute longer than the single version.
The most common relative directions are left, right, forward(s), backward(s), up, and down. No absolute direction corresponds to any of the relative directions. This is a consequence of the translational invariance of the laws of physics: nature, loosely speaking, behaves the same no matter what direction one moves. As demonstrated by the Michelson-Morley null result, there is no absolute inertial frame of reference. There are definite relationships between the relative directions, however. Left and right, forward and backward, and up and down are three pairs of complementary directions, each pair orthogonal to both of the others. Relative directions are also known as egocentric coordinates.
Traditions and conventions
Since definitions of left and right based on the geometry of the natural environment are unwieldy, in practice, the meaning of relative direction words is conveyed through tradition, acculturation, education, and direct reference. One common definition of up and down uses gravity and the planet Earth as a frame of reference. Since there is a very noticeable force of gravity acting between the Earth and any other nearby object, down is defined as that direction which an object moves in reference to the Earth when the object is allowed to fall freely. Up is then defined as the opposite direction of down. Another common definition uses a human body, standing upright, as a frame of reference. In that case, up is defined as the direction from feet to head, perpendicular to the surface of the Earth. In most cases, up is a directionally oriented position generally opposite to that of the pull of gravity.
Hatachi No Koi · Lamp / Lamp · Lamp / Lamp / ランプ · Taiyou Someya / 染谷大陽 / ソメヤタイヨウ · Taiyou Someya / 染谷大陽 / ソメヤタイヨウ
Lamp Genso
℗ In The Garden Records
Released on: 2008-12-03
Auto-generated by YouTube.
published: 11 May 2018
Lamp 恋は月の蔭に
Lamp
「恋は月の蔭に」作詞・作曲:染谷大陽
2nd『恋人へ』収録曲未発表デモ
Recorded in 2002
2003年7月撮影
二月撮影會
Spotify
https://open.spotify.com/track/38lIkHAaaIkZSwCvzfbJTW?si=546bbd757e0947d4
Apple Music
https://music.apple.com/jp/album/%E6%81%8B%E3%81%AF%E6%9C%88%E3%81%AE%E8%94%AD%E3%81%AB/1486281113?i=1486281122
published: 22 Aug 2010
lamp playlist
live, laugh, lamp!
listen to the best band ever aka my fav bad ever
stream lamp!!!
#livelaughlamp #lamp #indie #music #japanese #japanesemusic #studioghibli #alt #keade #melancholy #opm #playlist #music #songs #2022 #spotufy #youtube #pop #rnb #chillsongs #dreampop #cats #cat
published: 14 Dec 2022
Yume Utsutsu
Yume Utsutsu · Lamp / Lamp · Lamp / Lamp / ランプ · Taiyou Someya / 染谷大陽 / ソメヤタイヨウ · Taiyou Someya / 染谷大陽 / ソメヤタイヨウ
Lamp Genso
℗ In The Garden Records
Released on: 2008-12-03
Auto-generated by YouTube.
published: 11 May 2018
Qulleq, oil lamp in Greenland. Day 30 of 60.
Sofianguak, thank you so much for the qulleq. I can now teach my children how to use it. Qulleq is coming back.
Musik by: Uummannaq Music.
#greenland #greenlandic #qulleq #qulliq #inuit #ancestors #power #light #flame #warm #hope #meditation #nature #healing #universe #spiritual #oil #lamp
published: 30 May 2024
Lamp Playlist⋆。°✩
───── ❝ ♥𝕆𝕡𝕖𝕟 𝕞𝕖♥ ❞ ─────
ℍ𝕖𝕪, 𝕥𝕙𝕒𝕟𝕜𝕤 𝕗𝕠𝕣 𝕠𝕡𝕖𝕟𝕚𝕟𝕘 𝕞𝕖! ヾ(≧▽≦*)o
┍━━━━ ⋆⋅☆⋅⋆ ━━━━┑
☆ℝ𝕖𝕢𝕦𝕖𝕤𝕥 𝕒 𝕤𝕠𝕟𝕘☆
Song requesting: https://forms.gle/gtCFDHfJNJvJeC62A
(!!Your requests are song ideas for me!!)
┕━━━━ ⋆⋅☆⋅⋆ ━━━━┙
★・・・𝐓𝐢𝐦𝐞𝐬𝐭𝐚𝐦𝐩𝐬・・・★
For Lovers ~ 0:00 - 1:15
Behind The Moon Shadow ~ 1:15 - 6:24
Yume Utsutsu ~ 6:24 - 11:40
HIROGARU-NAMIDA ~ 11:40 - 16:14
Last Train At 25 O'clock ~ 16:14 - 20:38
Hisoyakani ~ 16:14 - 23:32
Hatachi No Koi ~ 23:32 - 26:46
Raindrop City ~ 26:46 - 31:07
Slow-motion ~ 31:07 - 35:58
Rainy Tapestry ~ 35:58 - 41:28
★・・・𝐒𝐩𝐨𝐭𝐢𝐟𝐲 𝐏𝐥𝐚𝐲𝐥𝐢𝐬𝐭・・・★
https://open.spotify.com/playlist/3jUvWKEkEMtkV7qOqFYTVi?si=4b0bcfafda9b48a6
Dear Scientists,
LAMP, short for loop-mediated isothermal amplification, is an alternative technique/method for DNA amplification and has some advantages over PCR. The principle of the LAMP assay is based on a selection of 4 to 6 primers as shown as in this animated video*.
Best
Henrik
*Animation was done with Microsoft Office Powerpoint.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC102748/
Time Codes:
0:00 Introduction
0:37 LAMP vs PCR
1:19 LAMP principle
3:47 Outro
published: 19 Jul 2021
最終列車は25時
Provided to YouTube by TuneCore Japan
最終列車は25時 · Lamp
恋人へ
℗ 2004 Botanical House
Released on: 2004-02-11
Lyricist: Taiyo Someya
Composer: Taiyo Someya
Auto-generated by YouTube.
published: 15 Nov 2019
EVERY BONUS!! *Mystery of the Lamp* Up to $40 a Spin
Please gamble responsibly or don't at all.
Subscribe :D
published: 09 Jun 2024
ام بتلاقي طفلة براس خروف فبتقرر انها تربيها وبتقع في حبها Lamp
تابعوني على الإنستجرام:
https://www.instagram.com/mhmd_taheer/
ادخلوا جروب ال Fans عشان تقترحولنا أفلام ومسلسلات جديدة ونتناقش مع بعض فيهم 🙋🏻♂️:
https://www.facebook.com/groups/427887501995919/
Lamp
「恋は月の蔭に」作詞・作曲:染谷大陽
2nd『恋人へ』収録曲未発表デモ
Recorded in 2002
2003年7月撮影
二月撮影會
Spotify
https://open.spotify.com/track/38lIkHAaaIkZSwCvzfbJTW?si=546bbd757e0947d4
A...
Lamp
「恋は月の蔭に」作詞・作曲:染谷大陽
2nd『恋人へ』収録曲未発表デモ
Recorded in 2002
2003年7月撮影
二月撮影會
Spotify
https://open.spotify.com/track/38lIkHAaaIkZSwCvzfbJTW?si=546bbd757e0947d4
Apple Music
https://music.apple.com/jp/album/%E6%81%8B%E3%81%AF%E6%9C%88%E3%81%AE%E8%94%AD%E3%81%AB/1486281113?i=1486281122
Lamp
「恋は月の蔭に」作詞・作曲:染谷大陽
2nd『恋人へ』収録曲未発表デモ
Recorded in 2002
2003年7月撮影
二月撮影會
Spotify
https://open.spotify.com/track/38lIkHAaaIkZSwCvzfbJTW?si=546bbd757e0947d4
Apple Music
https://music.apple.com/jp/album/%E6%81%8B%E3%81%AF%E6%9C%88%E3%81%AE%E8%94%AD%E3%81%AB/1486281113?i=1486281122
live, laugh, lamp!
listen to the best band ever aka my fav bad ever
stream lamp!!!
#livelaughlamp #lamp #indie #music #japanese #japanesemusic #studioghibl...
live, laugh, lamp!
listen to the best band ever aka my fav bad ever
stream lamp!!!
#livelaughlamp #lamp #indie #music #japanese #japanesemusic #studioghibli #alt #keade #melancholy #opm #playlist #music #songs #2022 #spotufy #youtube #pop #rnb #chillsongs #dreampop #cats #cat
Sofianguak, thank you so much for the qulleq. I can now teach my children how to use it. Qulleq is coming back.
Musik by: Uummannaq Music.
#greenland #greenl...
Sofianguak, thank you so much for the qulleq. I can now teach my children how to use it. Qulleq is coming back.
Musik by: Uummannaq Music.
#greenland #greenlandic #qulleq #qulliq #inuit #ancestors #power #light #flame #warm #hope #meditation #nature #healing #universe #spiritual #oil #lamp
Sofianguak, thank you so much for the qulleq. I can now teach my children how to use it. Qulleq is coming back.
Musik by: Uummannaq Music.
#greenland #greenlandic #qulleq #qulliq #inuit #ancestors #power #light #flame #warm #hope #meditation #nature #healing #universe #spiritual #oil #lamp
Dear Scientists,
LAMP, short for loop-mediated isothermal amplification, is an alternative technique/method for DNA amplification and has some advantages over P...
Dear Scientists,
LAMP, short for loop-mediated isothermal amplification, is an alternative technique/method for DNA amplification and has some advantages over PCR. The principle of the LAMP assay is based on a selection of 4 to 6 primers as shown as in this animated video*.
Best
Henrik
*Animation was done with Microsoft Office Powerpoint.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC102748/
Time Codes:
0:00 Introduction
0:37 LAMP vs PCR
1:19 LAMP principle
3:47 Outro
Dear Scientists,
LAMP, short for loop-mediated isothermal amplification, is an alternative technique/method for DNA amplification and has some advantages over PCR. The principle of the LAMP assay is based on a selection of 4 to 6 primers as shown as in this animated video*.
Best
Henrik
*Animation was done with Microsoft Office Powerpoint.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC102748/
Time Codes:
0:00 Introduction
0:37 LAMP vs PCR
1:19 LAMP principle
3:47 Outro
Provided to YouTube by TuneCore Japan
最終列車は25時 · Lamp
恋人へ
℗ 2004 Botanical House
Released on: 2004-02-11
Lyricist: Taiyo Someya
Composer: Taiyo Someya
Aut...
Provided to YouTube by TuneCore Japan
最終列車は25時 · Lamp
恋人へ
℗ 2004 Botanical House
Released on: 2004-02-11
Lyricist: Taiyo Someya
Composer: Taiyo Someya
Auto-generated by YouTube.
Provided to YouTube by TuneCore Japan
最終列車は25時 · Lamp
恋人へ
℗ 2004 Botanical House
Released on: 2004-02-11
Lyricist: Taiyo Someya
Composer: Taiyo Someya
Auto-generated by YouTube.
تابعوني على الإنستجرام:
https://www.instagram.com/mhmd_taheer/
ادخلوا جروب ال Fans عشان تقترحولنا أفلام ومسلسلات جديدة ونتناقش مع بعض فيهم 🙋🏻♂️:
https://www....
تابعوني على الإنستجرام:
https://www.instagram.com/mhmd_taheer/
ادخلوا جروب ال Fans عشان تقترحولنا أفلام ومسلسلات جديدة ونتناقش مع بعض فيهم 🙋🏻♂️:
https://www.facebook.com/groups/427887501995919/
تابعوني على الإنستجرام:
https://www.instagram.com/mhmd_taheer/
ادخلوا جروب ال Fans عشان تقترحولنا أفلام ومسلسلات جديدة ونتناقش مع بعض فيهم 🙋🏻♂️:
https://www.facebook.com/groups/427887501995919/
A dumbbell leg and booty workout you can do AT HOME! Use whatever weights you have access to at home and let's get to it!
#HomeWorkout #MadFit #Fitness
👉🏼 DOWNLOAD YOUR MADFIT APP FREE TRIAL HERE: https://madfit.app.link/e/store
⭐️ DO THIS WARM UP FIRST: http://bit.ly/2riv8T6
⭐️ APARTMENT FRIENDLY WARM UP: https://youtu.be/CSrBaHX3HxQ
⭐️ DO THIS COOL DOWN AFTER (5 min): https://bit.ly/3zywpCu
👉🏼THE MAT I USE (Exercise 6X4): http://gorillamats.com?aff=19 (MADFIT10 for 10% off)
✘ I N S T A G R A M: @madfit.ig
✘ T W I T T E R: @maddielymburner
✘ F A C E B O O K: facebook.com/madfit.ig
✉ C O N T A C T (business inquiries): [email protected]
published: 22 Dec 2021
20 Minute Dumbbell Leg Workout at Home - Squats, RDLs | Caroline Girvan
It’s time for some squats and RDLs!
Yes…2 main exercises with lots of variations to make this 20 minute leg workout intense yet incorporating a lot of work!
All you will need is a pair of dumbbells! The dumbbells I am using throughout are 15kg each!
It is important with Romanian Deadlifts (RDLs) to think about what you are trying to achieve. We are aiming to lengthen the hamstrings. If you are new to this, practice the movement bodyweight only. Tilt forward at the hips whilst keeping a slight bend at the knees.
Notice if you so this rounding the back, you feel a stretch in the hamstrings… and it is crucial not to ever round the back holding weight.
Instead, begin standing tall. Really accentuate the chest and shoulders back. Bring a softness to the knees and maintain this throughou...
published: 07 Dec 2021
10 Minute Leg Workout | Lunges at Home Workout
Hello everyone!
10 minute lunge workout.
Lunges! Lunges! And more lunges! Why?
Because they are up there in my list of must do exercises for strong, defined and tight legs!
Lunges with heavy dumbbells, walking lunges, bodyweight, Bulgarians... so many variations and definitely credit these to changes I’ve seen in people’s lower body.
This is solely a lunge workout because I personally love how lunges help build muscle and definition in the legs and glutes, but aside from aesthetics they have so many benefits;
Lunges work the quads, hamstrings, glutes, and core!
They are a single leg movement so activation of stabiliser muscles lead to improved balance, stability and co-ordination.
Can help with any imbalances or misalignments you may have.
They can put less stress on spine so ...
published: 16 May 2020
SLIM LEGS IN 20 DAYS! 10 min No Jumping Quiet Home Workout ~ Emi
SUBSCRIBE & TURN ON NOTIFICATIONS FOR NEW VIDEOS! thank you for your support (:
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
► join the #femily membership: http://bit.ly/femilymembers
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► my dogs' instagram: https://www.instagram.com/ballb.udon.almond/
WORK CONTACT: [email protected]
♡INTRO SONG: Aarre - When We Were Young (ft. Reece Lemonius)
published: 26 Aug 2019
The Ultimate Science-Based Leg Day For Muscle Growth (2023)
Get the full 12-week Push Pull Legs System here:
https://jeffnippard.com/products/the-ultimate-push-pull-legs-system
** My Fundamentals Training Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/
** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]
** My Ultimate Guide To Body Recomposition:
https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/
** MASS (Monthly Research Review): https://bit.ly/jeffMASS
** Rise Gym Apparel: https://rise.ca/jeff
** PEScience Supplements: https://www.PEScience.com/discount/jeff
** Instagram: https://instagram.com/jeffnippard
-------------------------------
References:
Hamstring Curl Studies:
https://pubmed.ncbi.nlm.nih.gov/33009197/
https://pubmed.ncbi.nlm.nih.gov/31277009/
...
published: 21 Feb 2023
12 MIN LEG WORKOUT - Butt, Thighs & Calves // No Equipment I Pamela Reif
A long requested workout ♥︎ training your LEGS from top till bottom:
I put a focus on booty, but also including lots of exercises for the inner & outer thighs and a little bit of calves!
- For all Squats and Lunges: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
- Also try to keep your knees behind your toes when you squat or lunge down. This is more friendly for the knee joint.
- and important one: squeezeeee your booty and always THINK about the muscle you want to target. Mind-muscle-connection is something I really focus on to get maximum results from my workouts :) you're here with me for those 12 minutes anyways haha. So make sure to concentrate and make the most out of them!
__
No Equipment necessary and not m...
published: 02 Feb 2020
Toned & Slim Thighs in 7 DAYS |10 Min Beginner Slim Leg Workout, No Jump (Eng Sub)
#TonedThigh #LeanLeg #AthomeWorkout
My diet during this week:
Low carbohydrate, less sugar, no junk food, no big meal.
You can do this single leg workout or this scheduled program:
https://aprilhanfit.com/daily_workout/7-days-slim-and-straight-legs/
Ep1: This video
Ep2: https://youtu.be/1xDNKRHsuPE
Ep3: https://youtu.be/q4gq9mn8iXc
SUBSCRIBE TO MY CHANNEL (It’s free!): https://www.youtube.com/channel/UCce7Uuc8LILSkgzavNyDL9g
FOLLOW ME ON INSTAGRAM @Piecesofapril37 https://www.instagram.com/piecesofapril37/
Email: [email protected]
❤️The closed captions have been uploaded to all my videos, please turn it on if you need.
Disclaimer:
1. There is no spot fat loss means, for example, we can not only lose the fat on legs while keeping the fat on our arms, which doesn't mean the...
published: 08 Mar 2020
20 Min Complete Home Leg Workout | Follow Along
Follow along with Chris Heria for this 20 Min Complete Home Leg Workout. This Home leg Workout will have you building muscle with only your body weight no need for weights or a gym.
GET THIS WORKOUT ON YOUR PHONE: https://share.thenx.com/share/fExEvamXnDydgnzM6
Get the Music in the video made by Chris Heria:
https://soundcloud.com/chrisheria
FOLLOW CHRIS HERIA
IG: @chrisheria https://www.instagram.com/chrisheria/
VLOG YT CHANNEL: https://youtube.com/CHRISHERIA
Take your training to the next level with a Heria weight vest:
https://chrisheria.com
Follow THENX on Instagram:
@thenx https://www.instagram.com/thenx/
Join our Events: http://thenx.com/blog/events/
Heria Apparel here: https://chrisheria.com/
BECOME A THENX MEMBER: https://thenx.com/
DOWNLOAD THENX Iphone App: https://goo....
published: 30 Aug 2021
10 MIN BEGINNER LEG WORKOUT .. with breaks! Booty, Thighs & Hamstrings / No Equipment I Pamela Reif
our first BEGINNER Leg Workout, no talking .. WITH breaks! ♥︎ / Werbung
This routine works our booty, inner thighs, outer thighs & hamstrings. 30s of training, 10s of rest (or having a look what's next haha).
I would consider this to be rather LOW IMPACT as well. We only have 1.5 minutes of squats & everything else isn't hard on the knees. Lots of slow exercises on the ground, that focus on specific muscle areas ♥︎
For SQUATS:
- make sure to keep your knees behind / in one line with your toes when squatting down
- make sure you keep your weight on your heels (not so much on your toes)
- your knees should be stable, don't let them collapse inwards (rather push them out a tiny bit)
- squeeze your booty on the way up & in the standing position
for GLUTE BRIDGES:
- think of that "ima...
published: 31 Jul 2020
How to grow your legs with dumbbells
Here’s how to grow your legs (quads, hamstrings, and calves) with only a pair of dumbbells! #Shorts #YouTubeShorts
A dumbbell leg and booty workout you can do AT HOME! Use whatever weights you have access to at home and let's get to it!
#HomeWorkout #MadFit #Fitness
👉🏼 DOWN...
A dumbbell leg and booty workout you can do AT HOME! Use whatever weights you have access to at home and let's get to it!
#HomeWorkout #MadFit #Fitness
👉🏼 DOWNLOAD YOUR MADFIT APP FREE TRIAL HERE: https://madfit.app.link/e/store
⭐️ DO THIS WARM UP FIRST: http://bit.ly/2riv8T6
⭐️ APARTMENT FRIENDLY WARM UP: https://youtu.be/CSrBaHX3HxQ
⭐️ DO THIS COOL DOWN AFTER (5 min): https://bit.ly/3zywpCu
👉🏼THE MAT I USE (Exercise 6X4): http://gorillamats.com?aff=19 (MADFIT10 for 10% off)
✘ I N S T A G R A M: @madfit.ig
✘ T W I T T E R: @maddielymburner
✘ F A C E B O O K: facebook.com/madfit.ig
✉ C O N T A C T (business inquiries): [email protected]
A dumbbell leg and booty workout you can do AT HOME! Use whatever weights you have access to at home and let's get to it!
#HomeWorkout #MadFit #Fitness
👉🏼 DOWNLOAD YOUR MADFIT APP FREE TRIAL HERE: https://madfit.app.link/e/store
⭐️ DO THIS WARM UP FIRST: http://bit.ly/2riv8T6
⭐️ APARTMENT FRIENDLY WARM UP: https://youtu.be/CSrBaHX3HxQ
⭐️ DO THIS COOL DOWN AFTER (5 min): https://bit.ly/3zywpCu
👉🏼THE MAT I USE (Exercise 6X4): http://gorillamats.com?aff=19 (MADFIT10 for 10% off)
✘ I N S T A G R A M: @madfit.ig
✘ T W I T T E R: @maddielymburner
✘ F A C E B O O K: facebook.com/madfit.ig
✉ C O N T A C T (business inquiries): [email protected]
It’s time for some squats and RDLs!
Yes…2 main exercises with lots of variations to make this 20 minute leg workout intense yet incorporating a lot of work!
...
It’s time for some squats and RDLs!
Yes…2 main exercises with lots of variations to make this 20 minute leg workout intense yet incorporating a lot of work!
All you will need is a pair of dumbbells! The dumbbells I am using throughout are 15kg each!
It is important with Romanian Deadlifts (RDLs) to think about what you are trying to achieve. We are aiming to lengthen the hamstrings. If you are new to this, practice the movement bodyweight only. Tilt forward at the hips whilst keeping a slight bend at the knees.
Notice if you so this rounding the back, you feel a stretch in the hamstrings… and it is crucial not to ever round the back holding weight.
Instead, begin standing tall. Really accentuate the chest and shoulders back. Bring a softness to the knees and maintain this throughout the movement. Keeping the hands close to the body, slide the hands down the thighs and as you do, push the hips back and think about ‘sticking out your butt!’ This actually is a good way to think about it! Hips back and up!
Taking it slow, you may reach approximately your knees when you feel that stretch in the hamstrings. Once here, you simply reverse the movement to the starting position.
Gradually you will become more confident and at the top be able to not come to a full stand after each rep.
During any 1/2 reps of RDLs, it is important to reduce the weight is needed and fully stand at any point! Rarely do I do those 1/2 reps for the entire set without standing!
If you experience any aggravation in the lower back, this may be down to over reaching, not keeping chest open & upper back rounding or using too heavy a weight.
Please do not ignore this and reduce the weight or perform bodyweight only.
The timer will be on for 50 seconds of work, with 10 seconds rest during most of the unilateral exercises such as Staggered Squats and Staggered RDLs. During the standard high squats and 2 x dumbbell RDLs, the timer will be 40 seconds of work, with 20 seconds rest!
40/20
HIGH SQUAT W/ PAUSE AT BOTTOM
HIGH SQUATS
1 1/2 REP HIGH SQUATS
50/10
1/2 REP STAGGERED SQUAT
SWITCH SIDE!
1 1/2 REP STAGGERED SQUAT
SWITCH SIDE!
FULL RANGE STAGGERED SQUAT
SWITCH SIDE!
40/20
RDL W/ PAUSE AT BOTTOM
1 1/2 REP RDL
FULL RANGE RDL
50/10
1/2 REP STAGGERED RDL
SWITCH SIDE!
1 1/2 REP STAGGERED RDL
SWITCH SIDE!
FULL RANGE STAGGERED RDL
SWITCH SIDE!
STAGGERED RDL TO STAGGER SQUAT
SWITCH SIDE!
FINISHER:
RDL TO SQUAT x1 DUMBBELL (1 minute)
BODYWEIGHT ONLY! (30 seconds)
🔥🔥🔥🔥
I loved this workout!! A lot of zoning in on those legs with just the 2 main movements but so rewarding too!!
20 minutes of the legs working hard! Let’s go!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: https://youtu.be/VUO7-6H3SyU
Caroline’s 24 Days of Christmas Workout Advent Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD
Join The Caroline Girvan Community
▶ Instagram: https://instagram.com/carolinegirvan
▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan
My Amazon Stores
▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan
▶ Business Enquiries Email: [email protected]
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
It’s time for some squats and RDLs!
Yes…2 main exercises with lots of variations to make this 20 minute leg workout intense yet incorporating a lot of work!
All you will need is a pair of dumbbells! The dumbbells I am using throughout are 15kg each!
It is important with Romanian Deadlifts (RDLs) to think about what you are trying to achieve. We are aiming to lengthen the hamstrings. If you are new to this, practice the movement bodyweight only. Tilt forward at the hips whilst keeping a slight bend at the knees.
Notice if you so this rounding the back, you feel a stretch in the hamstrings… and it is crucial not to ever round the back holding weight.
Instead, begin standing tall. Really accentuate the chest and shoulders back. Bring a softness to the knees and maintain this throughout the movement. Keeping the hands close to the body, slide the hands down the thighs and as you do, push the hips back and think about ‘sticking out your butt!’ This actually is a good way to think about it! Hips back and up!
Taking it slow, you may reach approximately your knees when you feel that stretch in the hamstrings. Once here, you simply reverse the movement to the starting position.
Gradually you will become more confident and at the top be able to not come to a full stand after each rep.
During any 1/2 reps of RDLs, it is important to reduce the weight is needed and fully stand at any point! Rarely do I do those 1/2 reps for the entire set without standing!
If you experience any aggravation in the lower back, this may be down to over reaching, not keeping chest open & upper back rounding or using too heavy a weight.
Please do not ignore this and reduce the weight or perform bodyweight only.
The timer will be on for 50 seconds of work, with 10 seconds rest during most of the unilateral exercises such as Staggered Squats and Staggered RDLs. During the standard high squats and 2 x dumbbell RDLs, the timer will be 40 seconds of work, with 20 seconds rest!
40/20
HIGH SQUAT W/ PAUSE AT BOTTOM
HIGH SQUATS
1 1/2 REP HIGH SQUATS
50/10
1/2 REP STAGGERED SQUAT
SWITCH SIDE!
1 1/2 REP STAGGERED SQUAT
SWITCH SIDE!
FULL RANGE STAGGERED SQUAT
SWITCH SIDE!
40/20
RDL W/ PAUSE AT BOTTOM
1 1/2 REP RDL
FULL RANGE RDL
50/10
1/2 REP STAGGERED RDL
SWITCH SIDE!
1 1/2 REP STAGGERED RDL
SWITCH SIDE!
FULL RANGE STAGGERED RDL
SWITCH SIDE!
STAGGERED RDL TO STAGGER SQUAT
SWITCH SIDE!
FINISHER:
RDL TO SQUAT x1 DUMBBELL (1 minute)
BODYWEIGHT ONLY! (30 seconds)
🔥🔥🔥🔥
I loved this workout!! A lot of zoning in on those legs with just the 2 main movements but so rewarding too!!
20 minutes of the legs working hard! Let’s go!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: https://youtu.be/VUO7-6H3SyU
Caroline’s 24 Days of Christmas Workout Advent Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD
Join The Caroline Girvan Community
▶ Instagram: https://instagram.com/carolinegirvan
▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan
My Amazon Stores
▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan
▶ Business Enquiries Email: [email protected]
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
Hello everyone!
10 minute lunge workout.
Lunges! Lunges! And more lunges! Why?
Because they are up there in my list of must do exercises for strong, defin...
Hello everyone!
10 minute lunge workout.
Lunges! Lunges! And more lunges! Why?
Because they are up there in my list of must do exercises for strong, defined and tight legs!
Lunges with heavy dumbbells, walking lunges, bodyweight, Bulgarians... so many variations and definitely credit these to changes I’ve seen in people’s lower body.
This is solely a lunge workout because I personally love how lunges help build muscle and definition in the legs and glutes, but aside from aesthetics they have so many benefits;
Lunges work the quads, hamstrings, glutes, and core!
They are a single leg movement so activation of stabiliser muscles lead to improved balance, stability and co-ordination.
Can help with any imbalances or misalignments you may have.
They can put less stress on spine so great option over squats if lower back issues. They also strengthen the core and back therefore helping decrease risk of injury in lower back in future.
The 10 exercises are performed for one minute then straight into the next exercise. This is follow along however just pause the movement when you need to!
The exercises are as follows:
Diagonal forward alternating lunge
Side to side
Reverse alternating
Lunge to rotational knee
Lunge to rotational knee
Forward alternating lunge w/ 2 pulses
Side lunge to curtsey
Side lunge to curtsey
Pulse lunges
Pulse lunges
The last 2 minutes is when the lactic acid really builds up and the burn rises! But push through it, you can do it!
Enjoy!
Cx
My FREE 10 Week EPIC Program
▶ Day 1 of my 10 Week EPIC Program: https://youtu.be/c_-v1fYJGO8
▶ Download The EPIC Program Guide and Schedule: https://carolinegirvan.com
▶ EPIC Program Playlist (Intermediate / Advanced): https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
▶ My 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
The Equipment I Use from Amazon
▶ Amazon UK: https://amazon.co.uk/shop/carolinegirvan
▶ Amazon US: https://amazon.com/shop/carolinegirvan
Never Miss a Video or Community Update
▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
My Social Channels
▶ Instagram: https://instagram.com/carolinegirvan
▶ Facebook: https://facebook.com/carolinegirvanfitness
▶ Twitter: https://twitter.com/carolinegirvan
▶ Business Enquires: [email protected]
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
Hello everyone!
10 minute lunge workout.
Lunges! Lunges! And more lunges! Why?
Because they are up there in my list of must do exercises for strong, defined and tight legs!
Lunges with heavy dumbbells, walking lunges, bodyweight, Bulgarians... so many variations and definitely credit these to changes I’ve seen in people’s lower body.
This is solely a lunge workout because I personally love how lunges help build muscle and definition in the legs and glutes, but aside from aesthetics they have so many benefits;
Lunges work the quads, hamstrings, glutes, and core!
They are a single leg movement so activation of stabiliser muscles lead to improved balance, stability and co-ordination.
Can help with any imbalances or misalignments you may have.
They can put less stress on spine so great option over squats if lower back issues. They also strengthen the core and back therefore helping decrease risk of injury in lower back in future.
The 10 exercises are performed for one minute then straight into the next exercise. This is follow along however just pause the movement when you need to!
The exercises are as follows:
Diagonal forward alternating lunge
Side to side
Reverse alternating
Lunge to rotational knee
Lunge to rotational knee
Forward alternating lunge w/ 2 pulses
Side lunge to curtsey
Side lunge to curtsey
Pulse lunges
Pulse lunges
The last 2 minutes is when the lactic acid really builds up and the burn rises! But push through it, you can do it!
Enjoy!
Cx
My FREE 10 Week EPIC Program
▶ Day 1 of my 10 Week EPIC Program: https://youtu.be/c_-v1fYJGO8
▶ Download The EPIC Program Guide and Schedule: https://carolinegirvan.com
▶ EPIC Program Playlist (Intermediate / Advanced): https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
▶ My 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
The Equipment I Use from Amazon
▶ Amazon UK: https://amazon.co.uk/shop/carolinegirvan
▶ Amazon US: https://amazon.com/shop/carolinegirvan
Never Miss a Video or Community Update
▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
My Social Channels
▶ Instagram: https://instagram.com/carolinegirvan
▶ Facebook: https://facebook.com/carolinegirvanfitness
▶ Twitter: https://twitter.com/carolinegirvan
▶ Business Enquires: [email protected]
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
SUBSCRIBE & TURN ON NOTIFICATIONS FOR NEW VIDEOS! thank you for your support (:
MY WEBSITE: https://www.emiwong.life/
► all my workout programs: https://www.em...
SUBSCRIBE & TURN ON NOTIFICATIONS FOR NEW VIDEOS! thank you for your support (:
MY WEBSITE: https://www.emiwong.life/
► all my workout programs: https://www.emiwong.life/programs
► more videos to watch: https://www.emiwong.life/other-videos
FOR EARLY ACCESS TO MY VIDEOS
► join the #femily membership: http://bit.ly/femilymembers
LET'S BE FRIENDS!
► my instagram: https://www.instagram.com/emiwong_/
► my facebook: https://www.facebook.com/EmiWongg/
► my dogs' instagram: https://www.instagram.com/ballb.udon.almond/
WORK CONTACT: [email protected]
♡INTRO SONG: Aarre - When We Were Young (ft. Reece Lemonius)
SUBSCRIBE & TURN ON NOTIFICATIONS FOR NEW VIDEOS! thank you for your support (:
MY WEBSITE: https://www.emiwong.life/
► all my workout programs: https://www.emiwong.life/programs
► more videos to watch: https://www.emiwong.life/other-videos
FOR EARLY ACCESS TO MY VIDEOS
► join the #femily membership: http://bit.ly/femilymembers
LET'S BE FRIENDS!
► my instagram: https://www.instagram.com/emiwong_/
► my facebook: https://www.facebook.com/EmiWongg/
► my dogs' instagram: https://www.instagram.com/ballb.udon.almond/
WORK CONTACT: [email protected]
♡INTRO SONG: Aarre - When We Were Young (ft. Reece Lemonius)
Get the full 12-week Push Pull Legs System here:
https://jeffnippard.com/products/the-ultimate-push-pull-legs-system
** My Fundamentals Training Program: https...
Get the full 12-week Push Pull Legs System here:
https://jeffnippard.com/products/the-ultimate-push-pull-legs-system
** My Fundamentals Training Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/
** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]
** My Ultimate Guide To Body Recomposition:
https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/
** MASS (Monthly Research Review): https://bit.ly/jeffMASS
** Rise Gym Apparel: https://rise.ca/jeff
** PEScience Supplements: https://www.PEScience.com/discount/jeff
** Instagram: https://instagram.com/jeffnippard
-------------------------------
References:
Hamstring Curl Studies:
https://pubmed.ncbi.nlm.nih.gov/33009197/
https://pubmed.ncbi.nlm.nih.gov/31277009/
Calf Raise Foot Positioning Study:
https://pubmed.ncbi.nlm.nih.gov/32735428/
Belt & Lower Back
https://www.strongerbyscience.com/the-belt-bible/
-------------------------------
Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki (https://www.instagram.com/dziadecki/)
Music from Epidemic Sound:
Damma Beatz - Love Me More
https://www.epidemicsound.com/track/P8w6jOeR7O/
More music from:
Bankrupt Beats - Swamp Head
https://www.youtube.com/watch?v=fKAmwrtUxI8
-------------------------------
Timestamps:
0:00 - Intro
0:25 - Warm Up
0:43 - Exercise 1 of 6
3:08 - Exercise 2 of 6
5:05 - Exercise 3 of 6
6:28 - Exercise 4 of 6
8:21 - Exercise 5 of 6
9:44 - Exercise 6 of 6
-------------------------------
In this video I cover the first Leg Day of my new Ultimate Push Pull Legs System. This is the third video in a series where we will be going through each workout within the first week of the PPL program, breaking down each exercise as we go.
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Get the full 12-week Push Pull Legs System here:
https://jeffnippard.com/products/the-ultimate-push-pull-legs-system
** My Fundamentals Training Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/
** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]
** My Ultimate Guide To Body Recomposition:
https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/
** MASS (Monthly Research Review): https://bit.ly/jeffMASS
** Rise Gym Apparel: https://rise.ca/jeff
** PEScience Supplements: https://www.PEScience.com/discount/jeff
** Instagram: https://instagram.com/jeffnippard
-------------------------------
References:
Hamstring Curl Studies:
https://pubmed.ncbi.nlm.nih.gov/33009197/
https://pubmed.ncbi.nlm.nih.gov/31277009/
Calf Raise Foot Positioning Study:
https://pubmed.ncbi.nlm.nih.gov/32735428/
Belt & Lower Back
https://www.strongerbyscience.com/the-belt-bible/
-------------------------------
Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki (https://www.instagram.com/dziadecki/)
Music from Epidemic Sound:
Damma Beatz - Love Me More
https://www.epidemicsound.com/track/P8w6jOeR7O/
More music from:
Bankrupt Beats - Swamp Head
https://www.youtube.com/watch?v=fKAmwrtUxI8
-------------------------------
Timestamps:
0:00 - Intro
0:25 - Warm Up
0:43 - Exercise 1 of 6
3:08 - Exercise 2 of 6
5:05 - Exercise 3 of 6
6:28 - Exercise 4 of 6
8:21 - Exercise 5 of 6
9:44 - Exercise 6 of 6
-------------------------------
In this video I cover the first Leg Day of my new Ultimate Push Pull Legs System. This is the third video in a series where we will be going through each workout within the first week of the PPL program, breaking down each exercise as we go.
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
A long requested workout ♥︎ training your LEGS from top till bottom:
I put a focus on booty, but also including lots of exercises for the inner & outer thighs ...
A long requested workout ♥︎ training your LEGS from top till bottom:
I put a focus on booty, but also including lots of exercises for the inner & outer thighs and a little bit of calves!
- For all Squats and Lunges: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
- Also try to keep your knees behind your toes when you squat or lunge down. This is more friendly for the knee joint.
- and important one: squeezeeee your booty and always THINK about the muscle you want to target. Mind-muscle-connection is something I really focus on to get maximum results from my workouts :) you're here with me for those 12 minutes anyways haha. So make sure to concentrate and make the most out of them!
__
No Equipment necessary and not much space needed. If you need more breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling!
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my 10min Ab Workout, 15min HIIT Workout, the Song Workouts or the Cooldown Routine to end your workout.
__
Music by Epidemic Sound
http://www.epidemicsound.com
__
➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/
__
Business Contact:
[email protected]
Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. 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. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.
A long requested workout ♥︎ training your LEGS from top till bottom:
I put a focus on booty, but also including lots of exercises for the inner & outer thighs and a little bit of calves!
- For all Squats and Lunges: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
- Also try to keep your knees behind your toes when you squat or lunge down. This is more friendly for the knee joint.
- and important one: squeezeeee your booty and always THINK about the muscle you want to target. Mind-muscle-connection is something I really focus on to get maximum results from my workouts :) you're here with me for those 12 minutes anyways haha. So make sure to concentrate and make the most out of them!
__
No Equipment necessary and not much space needed. If you need more breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling!
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my 10min Ab Workout, 15min HIIT Workout, the Song Workouts or the Cooldown Routine to end your workout.
__
Music by Epidemic Sound
http://www.epidemicsound.com
__
➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/
__
Business Contact:
[email protected]
Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. 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. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.
#TonedThigh #LeanLeg #AthomeWorkout
My diet during this week:
Low carbohydrate, less sugar, no junk food, no big meal.
You can do this single leg workout or th...
#TonedThigh #LeanLeg #AthomeWorkout
My diet during this week:
Low carbohydrate, less sugar, no junk food, no big meal.
You can do this single leg workout or this scheduled program:
https://aprilhanfit.com/daily_workout/7-days-slim-and-straight-legs/
Ep1: This video
Ep2: https://youtu.be/1xDNKRHsuPE
Ep3: https://youtu.be/q4gq9mn8iXc
SUBSCRIBE TO MY CHANNEL (It’s free!): https://www.youtube.com/channel/UCce7Uuc8LILSkgzavNyDL9g
FOLLOW ME ON INSTAGRAM @Piecesofapril37 https://www.instagram.com/piecesofapril37/
Email: [email protected]
❤️The closed captions have been uploaded to all my videos, please turn it on if you need.
Disclaimer:
1. There is no spot fat loss means, for example, we can not only lose the fat on legs while keeping the fat on our arms, which doesn't mean the leg workout cannot slim down our legs. Because the leg workout can burn a certain amount of calories, which can lead to burn the fat all over the body. Meanwhile, the workout mainly targets the leg muscles, so it has a specific slimming and toning effect on the legs.
2. When you do workouts targeting specific part of your body, like Legs or Arms or Abs, including whole body fat burning exercises and watching your diet, can always help to get the results faster! Also, every person is different, so you may take longer or shorter time to see the results compared with other ones.
3. I recommend you consult with medical professionals before beginning any exercise program, and always do exercises in safe environments. This video was not sponsored. I use affiliate links. Thanks for your support of my channel!
Thanks for watching the video Toned & Slim Thighs in 7 DAYS |10 Min Beginner Leg Workout, No Jump (Eng Sub)
#TonedThigh #LeanLeg #AthomeWorkout
My diet during this week:
Low carbohydrate, less sugar, no junk food, no big meal.
You can do this single leg workout or this scheduled program:
https://aprilhanfit.com/daily_workout/7-days-slim-and-straight-legs/
Ep1: This video
Ep2: https://youtu.be/1xDNKRHsuPE
Ep3: https://youtu.be/q4gq9mn8iXc
SUBSCRIBE TO MY CHANNEL (It’s free!): https://www.youtube.com/channel/UCce7Uuc8LILSkgzavNyDL9g
FOLLOW ME ON INSTAGRAM @Piecesofapril37 https://www.instagram.com/piecesofapril37/
Email: [email protected]
❤️The closed captions have been uploaded to all my videos, please turn it on if you need.
Disclaimer:
1. There is no spot fat loss means, for example, we can not only lose the fat on legs while keeping the fat on our arms, which doesn't mean the leg workout cannot slim down our legs. Because the leg workout can burn a certain amount of calories, which can lead to burn the fat all over the body. Meanwhile, the workout mainly targets the leg muscles, so it has a specific slimming and toning effect on the legs.
2. When you do workouts targeting specific part of your body, like Legs or Arms or Abs, including whole body fat burning exercises and watching your diet, can always help to get the results faster! Also, every person is different, so you may take longer or shorter time to see the results compared with other ones.
3. I recommend you consult with medical professionals before beginning any exercise program, and always do exercises in safe environments. This video was not sponsored. I use affiliate links. Thanks for your support of my channel!
Thanks for watching the video Toned & Slim Thighs in 7 DAYS |10 Min Beginner Leg Workout, No Jump (Eng Sub)
Follow along with Chris Heria for this 20 Min Complete Home Leg Workout. This Home leg Workout will have you building muscle with only your body weight no need ...
Follow along with Chris Heria for this 20 Min Complete Home Leg Workout. This Home leg Workout will have you building muscle with only your body weight no need for weights or a gym.
GET THIS WORKOUT ON YOUR PHONE: https://share.thenx.com/share/fExEvamXnDydgnzM6
Get the Music in the video made by Chris Heria:
https://soundcloud.com/chrisheria
FOLLOW CHRIS HERIA
IG: @chrisheria https://www.instagram.com/chrisheria/
VLOG YT CHANNEL: https://youtube.com/CHRISHERIA
Take your training to the next level with a Heria weight vest:
https://chrisheria.com
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The BEST Calisthenics App, secret techniques, programs, and step by step guided tutorials tested by thousands of people to reach their goals, with the most simplistic systematic approach to learning any calisthenics move such as the Handstand, Muscle Up, Planche, with ease.
And it's all IN HERE
https://WWW.THENX.COM
Follow along with Chris Heria for this 20 Min Complete Home Leg Workout. This Home leg Workout will have you building muscle with only your body weight no need for weights or a gym.
GET THIS WORKOUT ON YOUR PHONE: https://share.thenx.com/share/fExEvamXnDydgnzM6
Get the Music in the video made by Chris Heria:
https://soundcloud.com/chrisheria
FOLLOW CHRIS HERIA
IG: @chrisheria https://www.instagram.com/chrisheria/
VLOG YT CHANNEL: https://youtube.com/CHRISHERIA
Take your training to the next level with a Heria weight vest:
https://chrisheria.com
Follow THENX on Instagram:
@thenx https://www.instagram.com/thenx/
Join our Events: http://thenx.com/blog/events/
Heria Apparel here: https://chrisheria.com/
BECOME A THENX MEMBER: https://thenx.com/
DOWNLOAD THENX Iphone App: https://goo.gl/Qk235s
DOWNLOAD ANDROID App: https://goo.gl/kcRBpL
SHOP THENX: https://thenx.com/shop
VIEW OUR EVENT CALENDAR: http://thenx.com/blog/events/
THENX BLOG: http://thenx.com/blog/
The BEST Calisthenics App, secret techniques, programs, and step by step guided tutorials tested by thousands of people to reach their goals, with the most simplistic systematic approach to learning any calisthenics move such as the Handstand, Muscle Up, Planche, with ease.
And it's all IN HERE
https://WWW.THENX.COM
our first BEGINNER Leg Workout, no talking .. WITH breaks! ♥︎ / Werbung
This routine works our booty, inner thighs, outer thighs & hamstrings. 30s of trainin...
our first BEGINNER Leg Workout, no talking .. WITH breaks! ♥︎ / Werbung
This routine works our booty, inner thighs, outer thighs & hamstrings. 30s of training, 10s of rest (or having a look what's next haha).
I would consider this to be rather LOW IMPACT as well. We only have 1.5 minutes of squats & everything else isn't hard on the knees. Lots of slow exercises on the ground, that focus on specific muscle areas ♥︎
For SQUATS:
- make sure to keep your knees behind / in one line with your toes when squatting down
- make sure you keep your weight on your heels (not so much on your toes)
- your knees should be stable, don't let them collapse inwards (rather push them out a tiny bit)
- squeeze your booty on the way up & in the standing position
for GLUTE BRIDGES:
- think of that "imaginary piece of paper" between your butt cheeks :D squeeze your cheeks soooo hard all the time, that it won't fall down on the floor, even if you sink your hips
- weight is on your heels, not on your toes
for FROG KICKS:
- if you feel pain at your hips, take a towel or a pillow to make it more comfy :)
- focus on using the strength of your booty to lift your legs. You might also feel it in your lower back, but think about your booty to have maximum engagement in this part!
__
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
▸ you can find WORKOUT PLANS with those videos on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram http://www.instagram.com/pamela_rf/
__
My Cookbook:
German Version: https://amzn.to/2RZ3zID
English Version: https://amzn.to/2YxFhb7
__
➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/
__
Music by Epidemicsounds.com
Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. 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. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.
our first BEGINNER Leg Workout, no talking .. WITH breaks! ♥︎ / Werbung
This routine works our booty, inner thighs, outer thighs & hamstrings. 30s of training, 10s of rest (or having a look what's next haha).
I would consider this to be rather LOW IMPACT as well. We only have 1.5 minutes of squats & everything else isn't hard on the knees. Lots of slow exercises on the ground, that focus on specific muscle areas ♥︎
For SQUATS:
- make sure to keep your knees behind / in one line with your toes when squatting down
- make sure you keep your weight on your heels (not so much on your toes)
- your knees should be stable, don't let them collapse inwards (rather push them out a tiny bit)
- squeeze your booty on the way up & in the standing position
for GLUTE BRIDGES:
- think of that "imaginary piece of paper" between your butt cheeks :D squeeze your cheeks soooo hard all the time, that it won't fall down on the floor, even if you sink your hips
- weight is on your heels, not on your toes
for FROG KICKS:
- if you feel pain at your hips, take a towel or a pillow to make it more comfy :)
- focus on using the strength of your booty to lift your legs. You might also feel it in your lower back, but think about your booty to have maximum engagement in this part!
__
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
▸ you can find WORKOUT PLANS with those videos on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram http://www.instagram.com/pamela_rf/
__
My Cookbook:
German Version: https://amzn.to/2RZ3zID
English Version: https://amzn.to/2YxFhb7
__
➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/
__
Music by Epidemicsounds.com
Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. 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. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.
Lamp
「恋は月の蔭に」作詞・作曲:染谷大陽
2nd『恋人へ』収録曲未発表デモ
Recorded in 2002
2003年7月撮影
二月撮影會
Spotify
https://open.spotify.com/track/38lIkHAaaIkZSwCvzfbJTW?si=546bbd757e0947d4
Apple Music
https://music.apple.com/jp/album/%E6%81%8B%E3%81%AF%E6%9C%88%E3%81%AE%E8%94%AD%E3%81%AB/1486281113?i=1486281122
Sofianguak, thank you so much for the qulleq. I can now teach my children how to use it. Qulleq is coming back.
Musik by: Uummannaq Music.
#greenland #greenlandic #qulleq #qulliq #inuit #ancestors #power #light #flame #warm #hope #meditation #nature #healing #universe #spiritual #oil #lamp
Dear Scientists,
LAMP, short for loop-mediated isothermal amplification, is an alternative technique/method for DNA amplification and has some advantages over PCR. The principle of the LAMP assay is based on a selection of 4 to 6 primers as shown as in this animated video*.
Best
Henrik
*Animation was done with Microsoft Office Powerpoint.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC102748/
Time Codes:
0:00 Introduction
0:37 LAMP vs PCR
1:19 LAMP principle
3:47 Outro
Provided to YouTube by TuneCore Japan
最終列車は25時 · Lamp
恋人へ
℗ 2004 Botanical House
Released on: 2004-02-11
Lyricist: Taiyo Someya
Composer: Taiyo Someya
Auto-generated by YouTube.
تابعوني على الإنستجرام:
https://www.instagram.com/mhmd_taheer/
ادخلوا جروب ال Fans عشان تقترحولنا أفلام ومسلسلات جديدة ونتناقش مع بعض فيهم 🙋🏻♂️:
https://www.facebook.com/groups/427887501995919/
A dumbbell leg and booty workout you can do AT HOME! Use whatever weights you have access to at home and let's get to it!
#HomeWorkout #MadFit #Fitness
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It’s time for some squats and RDLs!
Yes…2 main exercises with lots of variations to make this 20 minute leg workout intense yet incorporating a lot of work!
All you will need is a pair of dumbbells! The dumbbells I am using throughout are 15kg each!
It is important with Romanian Deadlifts (RDLs) to think about what you are trying to achieve. We are aiming to lengthen the hamstrings. If you are new to this, practice the movement bodyweight only. Tilt forward at the hips whilst keeping a slight bend at the knees.
Notice if you so this rounding the back, you feel a stretch in the hamstrings… and it is crucial not to ever round the back holding weight.
Instead, begin standing tall. Really accentuate the chest and shoulders back. Bring a softness to the knees and maintain this throughout the movement. Keeping the hands close to the body, slide the hands down the thighs and as you do, push the hips back and think about ‘sticking out your butt!’ This actually is a good way to think about it! Hips back and up!
Taking it slow, you may reach approximately your knees when you feel that stretch in the hamstrings. Once here, you simply reverse the movement to the starting position.
Gradually you will become more confident and at the top be able to not come to a full stand after each rep.
During any 1/2 reps of RDLs, it is important to reduce the weight is needed and fully stand at any point! Rarely do I do those 1/2 reps for the entire set without standing!
If you experience any aggravation in the lower back, this may be down to over reaching, not keeping chest open & upper back rounding or using too heavy a weight.
Please do not ignore this and reduce the weight or perform bodyweight only.
The timer will be on for 50 seconds of work, with 10 seconds rest during most of the unilateral exercises such as Staggered Squats and Staggered RDLs. During the standard high squats and 2 x dumbbell RDLs, the timer will be 40 seconds of work, with 20 seconds rest!
40/20
HIGH SQUAT W/ PAUSE AT BOTTOM
HIGH SQUATS
1 1/2 REP HIGH SQUATS
50/10
1/2 REP STAGGERED SQUAT
SWITCH SIDE!
1 1/2 REP STAGGERED SQUAT
SWITCH SIDE!
FULL RANGE STAGGERED SQUAT
SWITCH SIDE!
40/20
RDL W/ PAUSE AT BOTTOM
1 1/2 REP RDL
FULL RANGE RDL
50/10
1/2 REP STAGGERED RDL
SWITCH SIDE!
1 1/2 REP STAGGERED RDL
SWITCH SIDE!
FULL RANGE STAGGERED RDL
SWITCH SIDE!
STAGGERED RDL TO STAGGER SQUAT
SWITCH SIDE!
FINISHER:
RDL TO SQUAT x1 DUMBBELL (1 minute)
BODYWEIGHT ONLY! (30 seconds)
🔥🔥🔥🔥
I loved this workout!! A lot of zoning in on those legs with just the 2 main movements but so rewarding too!!
20 minutes of the legs working hard! Let’s go!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: https://youtu.be/VUO7-6H3SyU
Caroline’s 24 Days of Christmas Workout Advent Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD
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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
Hello everyone!
10 minute lunge workout.
Lunges! Lunges! And more lunges! Why?
Because they are up there in my list of must do exercises for strong, defined and tight legs!
Lunges with heavy dumbbells, walking lunges, bodyweight, Bulgarians... so many variations and definitely credit these to changes I’ve seen in people’s lower body.
This is solely a lunge workout because I personally love how lunges help build muscle and definition in the legs and glutes, but aside from aesthetics they have so many benefits;
Lunges work the quads, hamstrings, glutes, and core!
They are a single leg movement so activation of stabiliser muscles lead to improved balance, stability and co-ordination.
Can help with any imbalances or misalignments you may have.
They can put less stress on spine so great option over squats if lower back issues. They also strengthen the core and back therefore helping decrease risk of injury in lower back in future.
The 10 exercises are performed for one minute then straight into the next exercise. This is follow along however just pause the movement when you need to!
The exercises are as follows:
Diagonal forward alternating lunge
Side to side
Reverse alternating
Lunge to rotational knee
Lunge to rotational knee
Forward alternating lunge w/ 2 pulses
Side lunge to curtsey
Side lunge to curtsey
Pulse lunges
Pulse lunges
The last 2 minutes is when the lactic acid really builds up and the burn rises! But push through it, you can do it!
Enjoy!
Cx
My FREE 10 Week EPIC Program
▶ Day 1 of my 10 Week EPIC Program: https://youtu.be/c_-v1fYJGO8
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▶ EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
▶ My 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
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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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WORK CONTACT: [email protected]
♡INTRO SONG: Aarre - When We Were Young (ft. Reece Lemonius)
Get the full 12-week Push Pull Legs System here:
https://jeffnippard.com/products/the-ultimate-push-pull-legs-system
** My Fundamentals Training Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/
** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]
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** Instagram: https://instagram.com/jeffnippard
-------------------------------
References:
Hamstring Curl Studies:
https://pubmed.ncbi.nlm.nih.gov/33009197/
https://pubmed.ncbi.nlm.nih.gov/31277009/
Calf Raise Foot Positioning Study:
https://pubmed.ncbi.nlm.nih.gov/32735428/
Belt & Lower Back
https://www.strongerbyscience.com/the-belt-bible/
-------------------------------
Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki (https://www.instagram.com/dziadecki/)
Music from Epidemic Sound:
Damma Beatz - Love Me More
https://www.epidemicsound.com/track/P8w6jOeR7O/
More music from:
Bankrupt Beats - Swamp Head
https://www.youtube.com/watch?v=fKAmwrtUxI8
-------------------------------
Timestamps:
0:00 - Intro
0:25 - Warm Up
0:43 - Exercise 1 of 6
3:08 - Exercise 2 of 6
5:05 - Exercise 3 of 6
6:28 - Exercise 4 of 6
8:21 - Exercise 5 of 6
9:44 - Exercise 6 of 6
-------------------------------
In this video I cover the first Leg Day of my new Ultimate Push Pull Legs System. This is the third video in a series where we will be going through each workout within the first week of the PPL program, breaking down each exercise as we go.
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
A long requested workout ♥︎ training your LEGS from top till bottom:
I put a focus on booty, but also including lots of exercises for the inner & outer thighs and a little bit of calves!
- For all Squats and Lunges: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
- Also try to keep your knees behind your toes when you squat or lunge down. This is more friendly for the knee joint.
- and important one: squeezeeee your booty and always THINK about the muscle you want to target. Mind-muscle-connection is something I really focus on to get maximum results from my workouts :) you're here with me for those 12 minutes anyways haha. So make sure to concentrate and make the most out of them!
__
No Equipment necessary and not much space needed. If you need more breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling!
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my 10min Ab Workout, 15min HIIT Workout, the Song Workouts or the Cooldown Routine to end your workout.
__
Music by Epidemic Sound
http://www.epidemicsound.com
__
➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/
__
Business Contact:
[email protected]
Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. 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. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.
#TonedThigh #LeanLeg #AthomeWorkout
My diet during this week:
Low carbohydrate, less sugar, no junk food, no big meal.
You can do this single leg workout or this scheduled program:
https://aprilhanfit.com/daily_workout/7-days-slim-and-straight-legs/
Ep1: This video
Ep2: https://youtu.be/1xDNKRHsuPE
Ep3: https://youtu.be/q4gq9mn8iXc
SUBSCRIBE TO MY CHANNEL (It’s free!): https://www.youtube.com/channel/UCce7Uuc8LILSkgzavNyDL9g
FOLLOW ME ON INSTAGRAM @Piecesofapril37 https://www.instagram.com/piecesofapril37/
Email: [email protected]
❤️The closed captions have been uploaded to all my videos, please turn it on if you need.
Disclaimer:
1. There is no spot fat loss means, for example, we can not only lose the fat on legs while keeping the fat on our arms, which doesn't mean the leg workout cannot slim down our legs. Because the leg workout can burn a certain amount of calories, which can lead to burn the fat all over the body. Meanwhile, the workout mainly targets the leg muscles, so it has a specific slimming and toning effect on the legs.
2. When you do workouts targeting specific part of your body, like Legs or Arms or Abs, including whole body fat burning exercises and watching your diet, can always help to get the results faster! Also, every person is different, so you may take longer or shorter time to see the results compared with other ones.
3. I recommend you consult with medical professionals before beginning any exercise program, and always do exercises in safe environments. This video was not sponsored. I use affiliate links. Thanks for your support of my channel!
Thanks for watching the video Toned & Slim Thighs in 7 DAYS |10 Min Beginner Leg Workout, No Jump (Eng Sub)
Follow along with Chris Heria for this 20 Min Complete Home Leg Workout. This Home leg Workout will have you building muscle with only your body weight no need for weights or a gym.
GET THIS WORKOUT ON YOUR PHONE: https://share.thenx.com/share/fExEvamXnDydgnzM6
Get the Music in the video made by Chris Heria:
https://soundcloud.com/chrisheria
FOLLOW CHRIS HERIA
IG: @chrisheria https://www.instagram.com/chrisheria/
VLOG YT CHANNEL: https://youtube.com/CHRISHERIA
Take your training to the next level with a Heria weight vest:
https://chrisheria.com
Follow THENX on Instagram:
@thenx https://www.instagram.com/thenx/
Join our Events: http://thenx.com/blog/events/
Heria Apparel here: https://chrisheria.com/
BECOME A THENX MEMBER: https://thenx.com/
DOWNLOAD THENX Iphone App: https://goo.gl/Qk235s
DOWNLOAD ANDROID App: https://goo.gl/kcRBpL
SHOP THENX: https://thenx.com/shop
VIEW OUR EVENT CALENDAR: http://thenx.com/blog/events/
THENX BLOG: http://thenx.com/blog/
The BEST Calisthenics App, secret techniques, programs, and step by step guided tutorials tested by thousands of people to reach their goals, with the most simplistic systematic approach to learning any calisthenics move such as the Handstand, Muscle Up, Planche, with ease.
And it's all IN HERE
https://WWW.THENX.COM
our first BEGINNER Leg Workout, no talking .. WITH breaks! ♥︎ / Werbung
This routine works our booty, inner thighs, outer thighs & hamstrings. 30s of training, 10s of rest (or having a look what's next haha).
I would consider this to be rather LOW IMPACT as well. We only have 1.5 minutes of squats & everything else isn't hard on the knees. Lots of slow exercises on the ground, that focus on specific muscle areas ♥︎
For SQUATS:
- make sure to keep your knees behind / in one line with your toes when squatting down
- make sure you keep your weight on your heels (not so much on your toes)
- your knees should be stable, don't let them collapse inwards (rather push them out a tiny bit)
- squeeze your booty on the way up & in the standing position
for GLUTE BRIDGES:
- think of that "imaginary piece of paper" between your butt cheeks :D squeeze your cheeks soooo hard all the time, that it won't fall down on the floor, even if you sink your hips
- weight is on your heels, not on your toes
for FROG KICKS:
- if you feel pain at your hips, take a towel or a pillow to make it more comfy :)
- focus on using the strength of your booty to lift your legs. You might also feel it in your lower back, but think about your booty to have maximum engagement in this part!
__
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
▸ you can find WORKOUT PLANS with those videos on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram http://www.instagram.com/pamela_rf/
__
My Cookbook:
German Version: https://amzn.to/2RZ3zID
English Version: https://amzn.to/2YxFhb7
__
➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/
__
Music by Epidemicsounds.com
Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. 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. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.