Niki Zoumpouli

Take your CARDIO outside How many rounds can you last?

I usually do 5 rounds and burn about 350 cal. Now that's quite a lot for just 20 min, which makes it my go-to post training cardio routine when I have no access to cardio machines.

I'm traveling atm and I haven't found a gym in the island yet. This workout felt great 30 min & I was drenched. You can still get a workout done without lifting weights, just body weight movement. Add a band for extra resistance

This is an intermediate to advanced workout. New moms/ beginner need to modify. Make sure you are engaging your entire core properly, including your pelvic floor

30 MIN GLUTE WORKOUT

Creating these short yet effective routines was life changing for me as a mom. You don't need to overwork yourself or spend a lot of time in the gym to get results. With the right programming home workouts can get you to the best shape of your life

Try this quick glute workout with me: Do each exercise back to back. Rest for 1-2 minutes and repeat 3x

BUSY GIRL WORKOUT

Home workouts can be effective and 30 minutes. every day can make a big difference. Put your phone on silent, grab a pair of dumbbells & try this workout. You will sweat, burn a ton of calories & make new gains

Remember that exercise alone cannot help you reach your fitness goals, your diet needs to align

Do each exercise back to back. Take anywhere 1-2 min rest after each round. Repeat for 3-4 rounds total

SHORT EFFECTIVE. BODYWEIGHT HIIT

details below

I'm bringing you an intense bodyweight full body workout, perfect for busy individuals who don't have access to equipment. This will challenge you and make you sweat. By the end of the workout all your muscles will be on fire, trust me

Do each exercise back to back for 30 seconds. Take 1-2 min break at the end of the circuit and repeat 3x
fitnessmotivation

The only full body dumbbell workout you need

Let's bring on the heat and get our heart rate up. Strength training & cardio in one quick workout. Grab your dumbbells, and do this workout with me

Do each exercise back to back. Take anywhere 1-2 min rest after each round. Repeat for 3-4 rounds total

Strength training & cardio in one

When you only have 30 minutes to workout, focus on quality. Pay attention to your form, breathing, and focus on the connection between your mind and your body. Engage every muscle possible in each movement and make sure you're using weights that make your last 2-3 reps very hard to complete

Do each exercise back to back. Take anywhere 1-2 min rest after each round. Repeat for 3 rounds

proper form + deep core engagement =

there's a couple reasons why you're not feeling your core muscles while doing deep core exercises

1. you're not using proper form

2. you aren't engaging the TVA, that's your deepest core muscles that wrap around the torso like a corset

my best que on how to activate those muscles:

- take a deep inhale, filling your belly with a deep

breath that expands your entire abdomen - follow with a slow, deep exhale, making a powerful sssssss sound as you exhale.

- notice how your deep core muscles activate with that "sss" to force more air out. Hold that contraction while breathing normally and performing the exercise

If you want to heal, rebuild your core and lose weight after having babies, come join the Mom Body program (home/gym workouts, meal plans for fat loss & breastfeeding moms included)