At home workouts For Women

This board is all about at home workouts for women and at home workouts for beginners. Here, we gather the best ideas about at home workouts with bands or…
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Shoulder workout with dumbbells
Try these exercises to strengthen your shoulders and upper back, with a pair of dumbbells. Only 30 secs each exercise!.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Leg day routine: Glutes and hamstrings
Try these simple leg day workout routine, to grow glutes and strenthen hamstrings. Split squat, deadlifts, criss cross lunges and squat with pulses
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Upper body Workout
Looking for upper body exercises that can be done while lying down on your back? Look no further! Check out these three effective moves, perfect for heavy weightlifting: Chest Press, Tricep Extension, and Dumbbell Chest Fly. Strengthen your upper body and achieve your fitness goals! 💪🔥
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Glute bridge variations
5 different glute variatiosn you can do at home or at gym to activate yur glutes!
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Hip openers
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Fit Females, Fitness Women, Athletic Women
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Balance/stability exercise with balance disk
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Leg workout
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Basic cardio movement with coordination.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Recovery day: Improve your balance
These workout routines are short, don't require many repetitions, and are low intensity. The focus of it is mobility, balance, stability, and coordination.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
isometric upper body workout
We will work the entire body in one routine,using isometric exercises to target some muscles but the main focus is on the arms.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
These workout routines are short, don't require many repetitions, and are low intensity. The focus of it is mobility, balance, stability, and coordination.
better balance workout
These workout routines are short, don't require many repetitions, and are low intensity. The focus of it is mobility, balance, stability, and coordination.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Active recovery workout: balance and stability
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
We will work the entire body in one routine,using isometric exercises to target some muscles but the main focus is on the arms. Dumbbells
Arms and leg dumbbell workout
We will work the entire body in one routine,using isometric exercises to target some muscles but the main focus is on the arms.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Arm workout with isometric hold
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Active recovery workout: Balance and Stability ~ NayAcerola, Fitness for beginners and beauty blog Single Leg Deadlift
Active recovery workout: Balance and Stability
Active recovery workout: Balance and Stability ~ NayAcerola, Fitness for beginners and beauty blog
Dynamic
Dynamic Upper body Workout with dumbbells
Warming up is the act of preparing the body by raising the heart rate for the exercise demand that you are about to perform with your exercise routine. Weight Loss Journey, Weight Loss Tips, Lose Weight, Warm Ups Before Workout, Muscle Body
How to warm up before workouts
Warming up is the act of preparing the body by raising the heart rate for the exercise demand that you are about to perform with your exercise routine.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
You can use a resistance band to make it more challenging. This routine lasts 10 minutes, and we will work different exercises with which we will be working the gluteus, inner and outer thigh muscles. Outer Thighs
Inner Thigh And Glute Workout
You can use a resistance band to make it more challenging. This routine lasts 10 minutes, and we will work different exercises with which we will be working the gluteus, inner and outer thigh muscles.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
My 2 favorite tricep exercises: tricep kick back and tricep pulses
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
This week's workout is a 5 minute lower body, medium intensity workout. But, don't worry because we are not going to use any equipment or do any jumps, so if you have issues with your knees or don't like to do jumps, this workout is perfect for you. Weekly Workout, Intense Workout
MEDIUM INTENSITY LOWER BODY WORKOUT
This week's workout is a 5 minute lower body, medium intensity workout. But, don't worry because we are not going to use any equipment or do any jumps, so if you have issues with your knees or don't like to do jumps, this workout is perfect for you.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
SHOULDER BICEP AND TRICEP WITH DUMBBELLS
It's an 8-minute routine, and we are gonna be doing different exercises targeting the muscles of the shoulder, bicep, tricep, and back
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
It's an 8-minute routine, and we are gonna be doing different exercises targeting the muscles of the shoulder, bicep, tricep, and back. Full Upper Body Workout, Shoulder Muscles
GET A STRONGER UPPER BODY IN 8 MIN AT HOME
It's an 8-minute routine, and we are gonna be doing different exercises targeting the muscles of the shoulder, bicep, tricep, and back.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Upper body With dumbbells
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Glutes and Inner Thigh Workout ~ NayAcerola, Fitness for beginners and beauty blog Thigh Workouts At Home
Glutes and Inner Thigh Workout
Glutes and Inner Thigh Workout ~ NayAcerola, Fitness for beginners and beauty blog
Full Upper Body Workout at Home with dumbbells ~ NayAcerola, Fitness for beginners and beauty blog
Full Upper Body Workout at Home with dumbbells
Full Upper Body Workout at Home with dumbbells ~ NayAcerola, Fitness for beginners and beauty blog
Glute bridges variations
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
www.nayacerola.com
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
This workout is a 5 minute lower body, medium intensity workout. But, don't worry because we are not going to use any equipment or do any jumps, so if you have issues with your knees or don't like to do jumps, this workout is perfect for you. Leg Routine, Gymnastics Workout
AT HOME LEG ROUTINE BEGINNER FRIENDLY
This workout is a 5 minute lower body, medium intensity workout. But, don't worry because we are not going to use any equipment or do any jumps, so if you have issues with your knees or don't like to do jumps, this workout is perfect for you.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Lower body workout: medium intensity NO JUMPS
Don't worry because we are not going to use any equipment or do any jumps, so if you have issues with your knees or don't like to do jumps, this workout is perfect for you.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
5 min. Lower Body Workout NO JUMPS! Post Workout Stretches
5 min. Lower Body Workout NO JUMPS!
5 min. Lower Body Workout NO JUMPS!
full-body warm-up; we will be doing exercises from the neck to the feet. Warming up is the act of preparing the body by raising the heart rate for the exercise demand that you are about to perform with your exercise routine. Avoid Injury, Do Exercise, Body Warmer, Muscle Groups
8 min full body warmup
full-body warm-up; we will be doing exercises from the neck to the feet. Warming up is the act of preparing the body by raising the heart rate for the exercise demand that you are about to perform with your exercise routine.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
8 minute at home warm up
Warming up is the act of preparing the body by raising the heart rate for the exercise demand that you are about to perform with your exercise routine.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Joint Exercises
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Full body Warmup
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Full Body Warmup in 8 minutes : Do it before every workout ~ NayAcerola, Fitness for beginners and beauty blog
Full Body Warmup in 8 minutes : Do it before every workout
Full Body Warmup in 8 minutes : Do it before every workout ~ NayAcerola, Fitness for beginners and beauty blog
It is an easy routine designed for your recovery days, which means we won't do an intense workout; we will only do this 8-minute routine and maybe some stretching.
8 minutes recovery workout routine
It is an easy routine designed for your recovery days, which means we won't do an intense workout; we will only do this 8-minute routine and maybe some stretching.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
For this workout, we are going to do some stability and mobility exercises. Stability exercises are just to help you work on your balance, usually done on an unstable surface. These types of exercises are important they help to improve the reaction of our body, Muscle Fitness, Improve
STABILITY AND MOBILITY WORKOUT
For this workout, we are going to do some stability and mobility exercises. Stability exercises are just to help you work on your balance, usually done on an unstable surface. These types of exercises are important they help to improve the reaction of our body,
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Quick lower body cool down stretch, perferct for leg day or after running. Stretch your lower back, leg, glutes and hamstrings with this quick rouitne.Click to follow along the video. Cool Down Stretches, Best Stretches, Fun Workouts, Exercise Routines
5 Minute Lower body cool down stretches
Quick lower body cool down stretch, perferct for leg day or after running. Stretch your lower back, leg, glutes and hamstrings with this quick rouitne.Click to follow along the video.
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
tightness or sore muscles can occur after intense workouts that is why it is necessary to have a good stretching routine. This 5 minutes lower body cool-down stretching exercise for legs, hamstrings, glutes, and hip flexor. This routine is perfect for leg day, at home or gym and it's for all fitness levels Stretching Exercises For Legs, Good Stretches, After Workout, Post Workout, Hip Flexor
Post-workout Leg stretches
tightness or sore muscles can occur after intense workouts that is why it is necessary to have a good stretching routine. This 5 minutes lower body cool-down stretching exercise for legs, hamstrings, glutes, and hip flexor. This routine is perfect for leg day, at home or gym and it's for all fitness levels
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts
Nayacerola|Beginner-Friendly Flexibility and Stretching Workouts