This workout can be done at home or in the gym. Weight is recommended in this workout however, you can start with body weight and increase as time goes on.
I decided to try including an intro in order to explain the movements and give some tips, feel free to skip the intro :).
You want to push through your heels when preforming the exercises and be sure that you knees do not go over your toes. Also remember to keep your back straight and core engaged.
This is a 15 minute workout with breaks in-between exercise combos. The breaks are included so you can go heavier on the weights. Fell free to fast forward through a break if it is not needed or do a glute bridge during the breaks. Also feel free to take longer breaks if needed.
I am using BCBIG Adjustable-Dumbbells-Sets which can be found on amazon - amzn.to/42jUVHv.
This is an adjustable dumbbell and bar set I use often at home, it is pretty affordable for the amount of weight options you get. You can make the dumbbells' anywhere from 5.5lbs(2.5kgs) to about 32lbs (14.5kgs) each and you can also make it into a 60 pound bar. I use this all the time when I workout at home. (I am not sponsored by this company at all and I have had this for months. I just think it is a great price for what you get and getting weights for at home can be really expensive especially if you use different weights for different exercises and this provides a nice solution to that issue).
I am 20lbs in this video, I would normally use 25-30lbs, however; I was sore during the making of this video :). If you have different weights available or are doing this in the gym you may also use different weights for the different exercises if you can go heavier on some then others. You can also add a booty band to increase the tension. Do what works best for you and work with what's available to you.
Always feel free to modify any of the movements in a way that feels better for your body and your needs. ( I also included some modifications that can be made to several of the exercises).
Music
Intro: (0:00-3:19)
Song 1: Free Music for Videos 👉 Music by Grover Braam - The Moment (feat. Justin Starling) - thmatc.co/?l=87316CC5 (3:20-6:00)
Song 2: Free Music for Videos 👉 Music by Nicknames - Who Invited You? - thmatc.co/?l=6A6D7DD4 (6:01-8:32)
Song 3: Free Music for Videos 👉 Music by Rauly - Dance - thmatc.co/?l=8917AD00 (8:33-11:08)
Song 4: Free Music for Videos 👉 Music by FATELL - TIOS PARTY - thmatc.co/?l=53FC1342 (11:09-14:01)
Song 5: Free Music for Videos 👉 Music by Jaden Christy - do the same - thmatc.co/?l=D68C821D (14:02-16:42)
Song 6: Free Music for Videos 👉 Music by Andrea Carax, Nyemiah Supreme - Dumb - thmatc.co/?l=F020676E (16:43-18:38)
Disclaimer:
When preforming this workout video, it is important to take precautions; 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 to make sure it's safe for you. 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. Sophia Tappelli will not be responsible or liable for any injury or harm you sustain as a result of this video.