Energetic Exercise May Extend a ladies Existence


OFFICIAL WIDER HIPS Workout | HIP DIPS FIX | No Equipment At Home Routine

Video taken from the channel: Koboko Fitness


Pushups are KILLING Your Gains!!

Video taken from the channel: ATHLEAN-X™


10 MIN SIXPACK WORKOUT // No Equipment | Pamela Reif

Video taken from the channel: Pamela Reif


1 Week Flat Stomach Workout (Intense!)

Video taken from the channel: Holly Dolke


Intense 30 Minute Full Body HIIT // No Equipment Workout

Video taken from the channel: Heather Robertson


Study: Vigorous exercise can lead to longer life

Video taken from the channel: Fox News


Fat Burning Cardio Workout 37 Minute Fitness Blender Cardio Workout at Home

Video taken from the channel: FitnessBlender

Vigorous Exercise May Extend a Woman’s Life Serious sweat sessions at the gym have longterm health benefits, including lowering your risk of dying from heart disease, cancer or other causes, a new study found. Good workouts might extend a woman’s life. By. is much lower if she can engage in vigorous exercise, scientists report. cancer deaths was twice as high among women with poor exercise. SATURDAY, Dec.

7, 2019 (HealthDay News) If you can tackle a tough workout, that may bode well for your longevity, new research suggests. A woman’s risk of dying from heart disease, cancer or other causes is much lower if she can engage in vigorous exercise, scientists report. The new study included more than 4,700 middle-aged and older women, average age 64, who were referred.

SATURDAY, Dec. 7, 2019 (HealthDay News) If you can tackle a tough workout, that may bode well for your longevity, new research suggests. A woman’s risk of dying from heart disease, cancer or other causes is much lower if she can engage in vigorous exercise, scientists report. Consider this: While federal guidelines now recommend at least 2½ hours every week of moderate intensity exercise (or one hour and 15 minutes of vigorous exercise), Harvard University researchers recently noted that as little as 15 minutes of physical activity a day can boost your life span by three years. What’s more, a remarkable 2018 JAMA Network Open study found that not exercising.

MONDAY, April 6, 2015 (HealthDay News) Although any amount of exercise offers health benefits, a new study suggests that rigorous physical activity may be key to boosting longevity. The findings published in the journal Palgrave Communications suggest that job-related strenuous exercise throughout life may not necessarily extend longevity. Frequent exercise is often touted as. In a separate study, also published today in JAMA Internal Medicine, researchers in Australia found that people who engaged in vigorous activity (such as jogging or aerobics) were 9 to 13 percent.

Average American life expectancy is 78. So: “If you start exercising at 45 and you die at 78, that means that you exercise for 33 years, at 150 minutes a. Still, the idea that exercising for 10 minutes a week — less time than it takes to watch a TV show, do a load of laundry or make a pot of pasta —.

List of related literature:

of moderate-intensity aerobic activity every week,26 and the American College of Obstetricians and Gynecologists recommends 20 to 30 minutes per day27; however, most women do not achieve this goal.

“Chestnut's Obstetric Anesthesia E-Book” by David H. Chestnut, Cynthia A Wong, Lawrence C Tsen, Warwick D Ngan Kee, Yaakov Beilin, Jill Mhyre, Brian T. Bateman, Naveen Nathan
from Chestnut’s Obstetric Anesthesia E-Book
by David H. Chestnut, Cynthia A Wong, et. al.
Elsevier Health Sciences, 2019

However, she is also aware of the paradox of exercise’, and that engaging in vigorous exercise will transiently cause an extremely small increase in the patient’s acute risk of a heart attack, even though the long-term benefits to the patient’s cardiac health far outweigh this small increase in their transient risk.

“Autonomy, Rationality, and Contemporary Bioethics” by Jonathan Pugh
from Autonomy, Rationality, and Contemporary Bioethics
by Jonathan Pugh
Oxford University Press, 2020

Exercise moves energy quickly and effectively and this is important in menopause.

“Energy Healing: The Essentials of Self-Care” by Ann Marie Chiasson, Andrew Weil
from Energy Healing: The Essentials of Self-Care
by Ann Marie Chiasson, Andrew Weil
Sounds True, 2013

In contrast to this position, the guidelines issued 30 years ago suggested that exercising women reduce their habitual levels of exertion in pregnancy and that non-exercising women refrain from initiating strenuous exercise program [53].

“Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines” by Rita Santos-Rocha
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines
by Rita Santos-Rocha
Springer International Publishing, 2018

The benefits of exercise for cardiovascular [104], skeletal [105], and emotional health [106] are well supported by scientific evidence, yet the concept persists that exercise causes women to develop amenorrhea which is an important negative reproductive event.

“Endocrinology of Physical Activity and Sport” by Anthony C. Hackney, Naama W. Constantini
from Endocrinology of Physical Activity and Sport
by Anthony C. Hackney, Naama W. Constantini
Springer International Publishing, 2020

Although concern has been expressed about increasing uterine contractility, IUGR, prematurity, fetal bradycardia, and ketonuria in association with exercise, physically active, well-conditioned women have routinely engaged in exercise during pregnancy without apparent adversity.

“Endocrinology: Adult and Pediatric E-Book” by J. Larry Jameson, Leslie J. De Groot
from Endocrinology: Adult and Pediatric E-Book
by J. Larry Jameson, Leslie J. De Groot
Elsevier Health Sciences, 2015

Active investigation continues into optimal exercise regimens for women to achieve these health benefits, though research to date suggests that a clear health benefit occurs for most women who begin exercising, even if they have been inactive in the past.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Women who partake in vigorous exercise can continue this as long as they are able to tolerate the exercise.

“Leifer's Introduction to Maternity & Pediatric Nursing in Canada E-Book” by Gloria Leifer, Lisa Keenan-Lindsay
from Leifer’s Introduction to Maternity & Pediatric Nursing in Canada E-Book
by Gloria Leifer, Lisa Keenan-Lindsay
Elsevier Health Sciences, 2019

However, it is also necessary for women to do some gentle exercise after childbirth to prevent the development of stagnation of Qi and Blood.

“Obstetrics and Gynecology in Chinese Medicine E-Book” by Giovanni Maciocia
from Obstetrics and Gynecology in Chinese Medicine E-Book
by Giovanni Maciocia
Elsevier Health Sciences, 2011

For men, vigorous exercise was associated with reduced fertility rates, particularly in endurance athletes [372]; however, moderate exercise does not seem to have any negative impact.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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  • Hey can anyone pls tell me whether should we clench n then do those fire hydrants plus side leg lift? Coz it’s so difficult to clench and then perform those exercises

  • its hard to get the instinctive feeling out of my head that “full lockout” could spell trouble for the elbows, similar to to locking knees on a squat…i always thought the body naturally avoids locking the joints in order to protect you, not because its hard.

  • Best work out I had in a longgg time!! Great recuperative exercises in between the high intensive ones which makes you enjoy every second instead of counting them!! X

  • I’ve done a few 30min cardio workouts from this channel and this particular video killed me…damn you jumping jacks… I will conquer you one day

  • Hey everyone!! I will be doing this workout every day for two weeks, with two rest days on day 7 and day 14. I will update everyone with the results. I am also modifying my diet and trying to cut back carbohydrates, sugar, and salt, and adding more fruits, vegetables, and protein, since I know diet makes the most difference when it comes to a flat stomach and burning belly fat.

    Day 1: Wow this was hard. I did the whole workout without breaks but I was sweating a lot, and the side planks were very difficult but I managed to do the whole thing.

    Day 2: It was still very hard, and I found myself using my ab muscles a lot more instead of my neck or legs, like I was lifting my legs with my ab muscles a lot. I also did her Beginner Ab Workout video since it was easy.

    Day 3: I thought this workout would get easier but it certainly did not. I got through it though, but I don’t see any results yet. I did her 8 Min Ab and HIIT workout with Jason Derulo as well.

    Day 4:
    Day 5:
    Day 6:
    Day 7:

  • My plan is to do these after i’m done with online school, which is at 4 pm sooo yeah! These are really easy and I know I would look better without hip dips.

  • If i will do the same exercise daily it will not impact badly ryt? As if now my target is belly for 2 months so daily doing diff execise for belly

  • okay i’m gonna try to do this. i’m 15 and abt 120-122 lbs. i’m not going on any diets. i’m eating the same. i eat pretty healthy but i snack a lot on chips so i’m going to try to dial it back
    Day 1: Good. definitely felt the burn but i eventually got through it
    Day 2: I actually walked for 20 minutes before. Tbh it was harder today but that could be bc i walked before but i got through it.
    Day 3: i skipped bc i forgot
    Day4: good
    Day 5: ✅

  • my in take in this is that I know everyone is different and will get results at different times but for me I’ve been doing this for a month and nothing changed really I only took a 1 day break every week and then when I had my monthly cycle (which is 4 days) I stopped those 4 days so I think I was very consistent I don’t really understand how people are getting results in 2/1 week but I mean at least I tried ��‍♀️ instead of doing these workouts now I’m just gonna try and learn to accept myself and respect my body.

  • Guys I am 10 and I weigh 50kg I need to lose weight in my school everyone doesn’t call from my name the call my fatty I need motivation
    1 like 1 squat

  • So true, so many people are like “i can do this # of pushups,” then go nowhere near the floor, i mean i abit of a gut atm but i make sure it touches the floor.

  • I know this is 3 years old and the comments are 1 year but imma update yall if you want just gonna start the 1st day and then i will start the updates
    Day 1 it burns a ton but i pushed through and its easy to get back in when you drink some water and sit for a bit at the 60s break.

    Day 2 it burns still but at some points i didn’t even notice i did 20 the pain really starts to reduce and after the first day it feels like working out is your passion.

    Day 3 at this point its only quite hard to do the fire hydrants and i am starting to see some small changes.

    Day 4:✔️
    Day 5:✔️

    Day 6 just a little easier to do the workouts and at this point i take less breaks

    Day 7 went well burned through it and i can see my hip dips finally filling in:)

    Day 8 i just finished day 8 but not only are my hip dips filling in but i am also seeing my stretch marks that were INSANELY huge on my hips starting to fade away i am almost certain this will work at this point!

    Day 9:✔️
    Day 10:✔️
    Day 11:✔️
    Day 12:✔️
    Day 13:✔️

    Almost done the 2 weeks and my hip dips have filled in big time ����

  • Yes, I too am guilty of jumping from diet plan to others as well, I think that I must have tested every weight loss system that was available, but in the end not one of them helped me to shed and keep the weight off. I ended up trying for the very last time with the Custokebon Secrets because my friend who told me incredible things about it and so far to date I have successfully dropped 16 pounds within 4 weeks!

  • I have been doing this workout for about a while now. You have to definitely maintain a good healthy diet in order to actually see a difference but this workout has given me body strength. Fitness Blender is definitely a go-to workout routine!

  • at first, like any other weak body owner i gave up on it, but after 3 days not only i made it to the end but also i tried more workouts for my arms and booty. it has been 2 weeks and i already lost 3Kgs.

  • this workout is amazing loving it. started this frm yesterday. but may i know in how many weeks i may be able to see the results? ❤️

  • i am trying to lose weight since i gained during quarantine and let me tell you this is THE workout, i’ve tried emi wong, chloe ting and a bunch of other workout videos for a while and none of them showed any true results but i’ve been doing this workout once a day for the past 5 days and i’ve already lost 1 kg (all of this while trying to maintain a relatively healthy diet)!

  • Does this work guys
    I feel like I can’t loose this my belly fat
    Since birth it has always been big
    I have tried many routine but I haven’t seen results yet
    I need encouragement

  • who else here hates jumping jacks more than anything in the world. I could do 5 minutes of squats but I can’t do 30 seconds of jumping jacks

  • Ok ok ok how long did it take for y’all to see change anddddd how often were you doing it? I’m gonna start to do this / another hip dip exercise and get back to y’all!

  • I just started today and I’m so unfit, I did struggle with the bum crunches, but I’m going to keep in there and get rid of this lockdown weight.

  • I have been doing these for about a month now. 2 days on, then one day rest. I can honestly say i see a difference. Not a drastic one, hip dips still there but its less pronounced in jeans

  • This is one of my fav HIIT workouts by you! Wasn’t feeling good at all but decided to just get up&try it, and even though I only finished 18 minutes of it, I’m glad I did. I’m so sweaty and out of breath typing this but in a good way:) thank you for you amazing workouts!!!! Definitely finishing this workout up tomorrow and repeating it!

  • I know im late, but i just started cardio today, i was losing it before the rest break, is it okay to continue the rest excersise the next day?? And how many times a week should i do cardio?? A reply would be of great help, thank you ����

  • I weigh around 100-102kg, 1.85m (6″1) and I burn between 370-420 Calories, with HR of 130-150. For those people wondering how many calories gets burned!

  • Does this work? Please anyone?
    Cause I feel like after I do abs workouts, specially hers, I feel my abs getting even bigger and I know it’s because of the muscles building up under the fat which pushes the fat forward

  • I thought I was fit but this workout prouved to me that I have work to do. I was already feeling dizzy by the end of the second session. I managed to finish the workout, but not without struggling. Will recommend this workout to you who want to challenge your fitness. Great workout and one of the best of 30 minutes workout on YouTube.

  • Addicted to your workouts, Heather, especially full body HIIT sessions of 30-40 minutes. I’ve lost track of how many I’ve done. But the music on this one is the BEST!

  • Me nd my 5 years old sister doin this..
    Me: I can’t do this!! ��
    My baby sister: C’mon.. Otherwise I will tell mom u broke the glass set that day..

  • Doing this for 2 weeks
    Day 1: was hard I pulled a muscle��
    Day 2: Done hurts but didn’t pull a muscle this time
    Day 3: Done still burns
    Day 4: Burns did some walking along with it too.
    Day 4: Done burns and did walking too.
    Day 5: done same as the day before
    Day 6: done same as the day before
    Day 7:done same and the day before
    One week left ‼️ There is a bit of a difference at the top of hips. Also I did squats along with it since day 4.
    Day 8: Did it with walking again, still burns expecally the first one, did it with squats too.
    Day 9: Did it with walking but replaced the last one with squats. I can see a bit of a different lower down my waist.
    Day 10: didn’t do it ��
    Day 11:did it the same as 2 days before.
    Day 12: done
    Day 13:didn’t do it lol
    Day 14:done
    I’ll do it for a month.
    By walking I mean going up and done my stairs 50 times in total /10 minutes.

  • I love her. I tried not to rest between the excercises. Sitting against the wall was a challenge for me. I had to slow down for Mountain climber coz its too long for me. ����. I started working out at home since quarantine. Im 4’11 and weighed 118lbs. Im now at 104lbs. ����

  • Seriously? 1 minute and half side plank, each side? I like the fact that even she’s using another arm for support at the last side plank hold. Make me feel less guilty. Lol!

  • I’ve did the first 22minutes of this for 4 days. I am not over weight but have been getting a belly and there is a pretty big difference in 4 days. I’m so happy I’m feeling good too thanks xx

  • ive been doing this for a week and i kinda see a difference but only on the right side, idk if im doing something wrong or if its just my body

  • A little over this war between Chloe and Pamela. I am not a cardio person and when I was working out with Chloe I felt really tired all the time and I dreaded working out the next day. Working out was just like hell to me and it might work out for some people but for me it didn’t. I ultimately stopped. Since I started with Pamela I’ve been doing workouts consistently and I am not saying that I wouldn’t have seen results with Chloe but too much cardio is not sustainable overtime for people like me. With Pamela I am sure I’m going to work out as long as she keeps rolling out the program.
    Don’t make working out a punishment for yourself, do what you enjoy, whether it’s Chloe or Pamela

  • I love this workout because I can do it everyday, even when I’m suffering from muscle aches from harder workout and squeeze that bit of exercise in everyday that goes a long way to shape the body. The pep talks also really helps compared to other workout vids!

  • I am 75 kg target is 58 kg
    Started exercise today only
    Day 1: Completed whole workout on active rest did march only + 40 minutes yoga
    Day 2: Workout + 5 surya namaskar
    Day 3: Workout + 45 minutes yoga

  • I’m starting this today for the first time. I dunno how long I’m gonna do it (I’m gonna try everyday but we’ll see). I’m a tall, pretty curvy female, and I’m hoping to flatten my stomach up. We’ll see how this goes!

    Day 1Lots of burn. Especially for my legs and abs. I think it’ll hurt more once I’ve gotten the excercises down pat. I’m drinking water now (p.s don’t forget to drink water it’s good for you <3).

    Day 2Definitely burned more than yesterday, which makes me happy! The burn is what I crave. I had In n Out, and thought it’s all I’ve eaten today, I wanted to really push my workout. By the way, am I the only one who doesn’t really feel a burn on the Hoover Open and Close, as well as the Sitting Single Leg Crunch? If you have any tips, please let me know!:)

    Day 3I did this, but forgot to update it. It burned like hell, and that’s always a good thing. I’ve been eating better, and honestly I think I already see and feel a difference.

    Day 4Probably would have been worse if I had given it my all. I had P.E before (high school <3), and so I'm kind of already exhausted. I'm gonna stretch, and then I'm gonna take a shower. Don't forget to drink water!! <333

  • I will be updating. Starting time July 22. will be doing for a week and a half. like and reply if i forget ok update: i did this i completed it. my hip dips on my left is gone, on my right jusr a little noticeable

  • I love the pushup but i mostly use it as a scale not as a exersise, for example if ive been doing many arm exersises for a month, i see if i have inporved in strength by breaking my previous record. Is this a good practice? I olse only do military pushups

  • Great…tough workout. I like how it was structured because I’m not bored, especially since she doesn’t talk, yet shows me the upcoming moves to get me ready. I Wasn’t a fan of all the jumping at the end (except for jumping jacks.) It’s really tough on my knees. Besides that…perfect!

  • Does this really work for lower belly fat burn?? Otherwise I m happy with shape I am in.. Just need the lower belly to b tucked in ��

  • I really enjoyed that! Between the songs and my favourite the preview of what comes up next. Great job! Thank you so so much for keeping us healthy.

  • Does anyone know how many calories this would burn for a reasonably fit person? I’m 29, and could complete the entire workout (had to extend the second 30 sec rest to one minute, and did only about 20 seconds of burpees, but I did do it ��). I don’t have a Fitbit to help me calculate.

  • I love you Holly, but 1 week?? Come on. I am a size 0 with a BMI of 18.8 and it still took me 3 weeks to see the results from this workout. Do love the burn though.

  • This workout actually works. I have been doing this workout for a while now. This sheds fat like anything. I hydrate myself and eat the usual meals except I have divided them into smaller portion sizes at intervals of every two hours to keep the metabolism up. Within two weeks, I promise, you ll notice a substantial difference. Also, unless you want to become too slim, you might want to include strength training, ie, if you want some muscle toning. Otherwise, stick consistently to this cardio. Its hardwork but it works 100%.

  • I’m 14 5,9 233 pounds my target is 190 lbs wish me luck a boys I’m starting Tomorrow well today you know I’ll update with progress �� Im adding a 1mile run everyday and 40 push-ups after the workout I need all the support! I really wanna lose weight

  • i’m doing this for 2 weeks because of my metabolism! i can already see progress and feel better about my body. my mental health has also been very good!

  • 1 like =how many days i will workout
    September 1 -start
    Day 1: workout complete
    Day 2: workout complete
    Day 3: workout complete
    Day 4: workout complete

  • 24 august 2020 Day 1
    25 august 2020 Day 2
    26 august 2020 Day 3
    27 august 2020 Day 4
    28 august 2020 Day 5
    29 august 2020 Day 6
    30 august 2020 Sunday
    31 august 2020 Day 7
    1 september 2020 Day 8
    2 september 2020 Day 9
    3 september 2020 Day 10
    4 september 2020 Day 11
    5 september 2020 Day 12
    6 september 2020 Sunday
    7 september 2020 Day 13
    8 september 2020 Day 14
    9 september 2020 Day 15
    10 september 2020 Day 16
    11 september 2020 Day 17
    12 september 2020 Day 18
    13 september 2020 Sunday
    14 september 2020 Day 19

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck! 

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • Trust me i tried this last week, i was dead 10 times at the minimum throughout the whole workout…my sweat was more like tears as all my body was crying and saying “forgive me” ��

  • I’ve been doing this for four days but haven’t seen too much progress yet. As the lady on the top of the comments says she saw a result in four days. The only thing that I’ve noticed is that this workout becomes easier today(4th day) than it was in the 1st day. I like this workout because it’s short and makes my abs REALLY sore so I know I did something useful to my body. I kinda enjoy the soreness. I’ll keep on doing this for a month to see if I can see any changes.

  • I have a question. 1. If I get the results and stop the workout will the hip dips come back or will the butt be saggy and ruined ����. 2.Will this workout bulk or tone my thighs because I don’t want the thighs to be muscular or toned if so which other workout of yours will not tone my thighs Plz reply

  • Okay I try to make this as real as possible so
    First you know I am a lazy person (not overweight or something) with so many health issues in my early life’s
    So I try this workout that I get I little bit stronger in someway
    So day 1: honestly it was so hard you can imagine I took so many long breaks I felt really good after it but I just did 7:30 min
    Day 2: why is it so hard to train when you have pets
    I have 9 and my cat was also somehow everywhere while I worked
    It was more hard I try to find the right way to do it for me
    Because she is way stronger then I am so I cut out the sideplank for just a week

  • I love all your workouts! You are such an awesome instructor! I love the music and also the timer keeps us going! I follow almost all your workout sessions and it’s amazing! I feel blessed to come across your channel! Thanks a lot for sharing the workout videos! Each and every workout is super fun and challenging to achieve! Thank you very much ma’am!

  • I have also started doing this workout along with slim legs, intense ab, toned back and arm+ 15 minute cardio…..
    My current weight: 55kg(121 lbs)
    I don’t have anything to measure my waste and stomach…but I have a lot of belly fat and my thighs, hips have gained fat too…and also my calves..they are just so stubborn….
    What I eat: I barely eat any junk food or sweet. I am an Indian( Bengali) girl and I eat a lot of veggies, rice,roti fruits, fish, paneer,chicken and various type of curry…I don’t drink milk but I drink a lot of water. But I used to do workout but then I stopped completely….so I have gained a lot of fat. I don’t want a hourglass shape body but I want to build muscle….wanna transform my fat into muscle..
    Day 1: Actually it’s not my day 1 it’s maybe the day 1 of the second week but last weak I was so inconsistent that nothing has changed so I have started again. Anyway after one weak I didn’t feel much uncomfortable doing them. It actually felt nice. I kept in mind about the breathing that really matters…. I did the full workout and enjoyed.
    To be continued………

  • I try this and my hips dips are literally gone i’m so happy + she’s so sweet and beautiful her workout are just amaaazing i really really love her thank you
    And the way she’s always smiling is just ❤️������

  • For any one wondering this workout works or not, it works so fast and like ur hip dips will be lost fr so i recomend all yall with hip disps cause it had change my life with 7 days yall

  • I am so happy I found this and found you. 28 different moves. In a public park. With solar glare on my phone. But I did it. Look forward to more! ������

  • Starting today. Beginning hip measurements: 33” at dips, 34.5” at fullest part
    Day1: ��✔️
    Day2: rest bc too sore
    Day4:missed ��
    Day5: ✔️ (medium resistance band on 2nd rep)
    Day6: ✔️(same resistance band 2nd rep)
    Day7: rest (3x’s/week for optimal results)
    Day8: ✔️. Measurements same

  • i know many people have said this, but i truly need the motivation for doing this. so every like i get, I’ll do this again. please��

  • great workout. A big thank you for bringing out this video. I was really for something so unique that would the hit all parts of our body and this is a real full body workout. Gonna try it tomorrow. All different workouts, time explained, how to do them was explained, rest time explained, good music and such a confident face. All that I was looking for.

  • For anyone wondering how long it will take them to get a six pack doing this workout… I this this workout twice a day for a week and I got a six pack:)

  • Too many jacks for no good reason. If you are trying this I suggest replace few of those jacks with mountain climbers or inchworms.

  • I decided to try this to get rid of hip dips. And i will come back everyday to note my progress.

    Day 1 This really made me sweat but I don’t feel pain.

    Day 2 Yep my hips and legs are sore today i guess it does hurt afterall lol

    Day 3 –

  • I have been doing this excersise for last 3 weeks and now I have a flat stomach. This excersise is very effective. Thank you Holly ❤️❤️

  • I really enjoyed all of the exercises but out of the two that you asked I preferred the leg splits, the single leg crunches were slightly more challenging. I am in an isolation facility at the moment and these exercises are really helping both my physical and mental health. Thanks so much!

  • hey guys i’m going to do this workout for the next 2 weeks!

    Day 1: it burned very much! but it was doable
    Day 2: I was more tired than yesterday. And it was still burning badly. I added 20 squads in the workout:)
    Day 3: it burned so bad hahaha:)
    Day 4:
    Day 5:
    Day 6:
    Day 7:


    Day 8:
    Day 9:
    Day 10:
    Day 11:
    Day 12:
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    Day 14:


  • I did this two days ago, and my abs are still so sore �� I’m gonna have to try again in the next couple days…it’s been too long since I targeted abs!

  • Since nobody in the comments can stick with let me give it a try, I will do it for month with rest days
    Starting Hips 37″
    Day 1 ✅
    Day 2 ✅
    Day 3 ✅
    Day 4 ✅
    Day 5 rest day
    Day 6 ✅
    It’s been almost a week since I started and I can see a very small difference how it’s nothing a major
    Day 7 ✅
    Day 8 ✅
    Day 9 ✅
    Day 10 ✅
    Day 11 rest day
    Day 12 ✅
    Day 13 ✅
    Day 14 ✅
    After two weeks I’ve gain just under half an inch, so I’m now 37.5″ which is quite little but I will keep going

  • you are the best heather,bec of this workout of yours you were able to give me back my determination in exercising everyday,you are one of the most amazing fitness instructor here in yt.keep it up,i have shared your video to a lot of friends and they all loveeet.you are amazing mwah

  • oh god!!! your genius I loss 95 pounds in just week but it’s not only your video…..

    I also use this website http://raboninco.com/1uHry believe me you’ll lose more than 10 pounds

    Don’t forget to skip the ad that’s the only thing you do hope you like it.

  • I like how you say something funny while I’m exercising because it really makes me so motivated to do the exercise. At the same time, I’m having fun doing this ������. I was surprised this is only 7 minutes and 41 seconds but it feels great! This is just my first day, but i’m feeeeeeeeling it ������ Thanks for this workout ❤

  • But quantity still matters. For example, if you only do about 10 good push-ups a day, I bet that won’t gain anything, and that’s not even as good as doing 100 bad push-ups.

  • You know it is a good workout when you yell “Wait, you can do that? I can’t fucking do that!” and continue on to be able to do that

  • I just started doing push ups yesterday and I could only so 75 through out the day. Im 6’4 250 though so idk if that makes it harder. Im sore af today. Gonna keep it up and get my chest back in shape before I hit the weight bench.

  • I have been doing the same workout from a week now…. If truly said I don’t see a lot of changes in my body there is barely any change but one thing I would like to admit os that i feel much better than before and much energetic…. I’mma do the same workout for the whole month and then I’ll come back to share my experience

  • Once I was thinking “How could I do 20 pushups when I was an overweight kid, but now it’s so hard…”
    Back in school numbers were everything, they didn’t even teach us how to do it properly.

  • Soy el comentario en español que buscabas:v xd

    Yo llevaba tiempo con chloe thing y me fue muy bien pero con pocos resultados (pero muy pero muy buenos) y como mi cuerpo se acostumbró vine con Pamela Reif y ufff me matan al hacer este cambio tu cuwrpo ya no se acostumbra y obtendras los cambios jajaja yo nunca jamas tuve abdomen marcado pero ahira haciendo esto en 2 meses lo tengo marcado y mi alimentacion fue la misma solo que no tomo refrescos o em paquetados de ahi comia normal TODO Suerte chicas cualquier duda les respondo:”v
    Autolike para no desaparecer xd

  • after trying chloes workout for 3 months and then switching to this.WHOAa got stronger somehow from chloe and yes pamella’s the new follow up

  • First day: Did for about 15min and then felt like i might drop down dead so skipped directly to the cool down exercises. Always remember, if you’re not able to continue doing the whole thing, do how much ever you can and skip to the warm down exercises as they are really important. I hope this helps in weight reduction <3

  • For Real.. this dude knows too much…

    before, i could make 60 or 70 pushups in a row.. now i make like 30 or 40… 60% drop.. And btw.. i Felt from the first 10 pushups my Arms and chest Explodes.. Bravo my Dude

  • Thank you so much.i am Pakistani, we don’t have parks and walking tracks and gym and trainers are expensive. It is a great relief to know your exsercise. I have lost 20 kgs in 12 months. I gained again, I am doing your exsercise again with healthy diet and have lost 11 kgs in 5 months. Feeling great

  • Plz miss. Holly dolke mention me timing how many times repeat this whole excercise per day and how often need to workout reply me fast ��

  • Great tip when you need to do a workout that involves “lifting your neck high”, is: don’t lift your neck high, lift your shoulders high, sure it does heart your neck somehow, but the higher you lift your shoulders high, the better your core & abs will burn, and the better your neck doesn’t hurt.

  • OMG! I love this video so much Holly!!! All of the other videos I have done for abs didn’t make me feel any pain! THIS WORKOUT HAS MADE ME FEEL THE MOST PAIN MY ABS HAVE EVER FELT!!

  • Tbh,i don’t hate doing jumping jacks but when i did this cardio workout,man I’m starting to hate jumping jacks or any kinds of jacks!

  • I have very deep hip dips and I tried this already for a week. Seriously I can see some results but I’ll to continue doing it more. For anyone wondering, it works.

  • I dont know whats up with this workout.. I am not a beginner, and have been doing soo many different abs workout and couldnt get rid of my lower belly fat.. Did this 4 times (not everyday) and I see massive improvement.. amazing amazing! This set of exercises must be working for me! Thank you Holly!!

  • I have a lot of unhealthy habits like eating a lot of unhealthy food, doing little to no exercise and I don’t drink enough water. and I also hate the way I look but I have a camp in a month or so and I have to wear a swimsuit!! so I’m taking up this workout for two weeks hopefully to motivate me to do other things as well like drinking more water and eating healthier.
    Im only doing this workout at first but ill be expanding my workout soon enough

    Day 1:
    Started he workout today and when she said intense, she meant INTENSE. My whole body Is aching aspeccialy my thighs and core. i found that workout really difficult so i took a couple seconds breaks in between each workout,( i hope that doesn’t affect anything). I’m sure it will get easy as i do it and measuring my stomach each morning so ill let you know how it changes. see you tommorow

    Day 2:
    still SO HARD, my whole core was aching from yesterday so it was extra difficult. i have not seen any changes yet because its only day two obvi, but I’m going swimsuit shopping this weekend and I’m hoping to see even the smallest difference. (fingers crossed)

  • you’re the best. your video helps me lost 20KG. I cant finish 30 mins at first now i can even work out for twice (60mins). i become healthier. Thank you. BTW when you mentioned you forgot two moves, youre so cute. =] your Plank challenge and lower belly videos are my favorite as well.

  • Doing this workout for a week, I’m barely alive after doing this lol. But it is helpful video workout and I feel some changes in my body.

  • I know every single Jeff’s video contradicts each other, but honestly big thanks to Jeff. Due to his videos and advice I’ve grown more muscle in the past month than in the last 6 months combined.

  • My plan is to do these after i’m done with online school, which is at 4 pm sooo yeah! These are really easy and I know I would look better without hip dips.

  • okay ya’ll. now everything takes time, and trust me ure not gonna see an immediate change. however,it’s like the fifth day and trust me, there is a change. the amazing plus side to this is that i did not change my eating habits. trust me, i had a ton lot of brownies and cookies, yet i managed to see a change! XD good luck to everybody!!

  • Hello, Fitness Blender I had a question while having the break (mid -break) can we just sit for a minute to rest to our body?? Just for a few seconds please do reply

  • Thank you so much I tried so many exercises before but this exercises I was feeling the burn liked and subscribed to your channel thank you so much for these wonderful exercises ��

  • Editing everyday until I see a result! Was surprised that we had 30 seconds rest! Chloe ting take some notes!!☺️
    Day 1:✔️
    Was burning on all of them but managed to do them. The exercises finished really quickly surprisingly! (lower belly) 30.4cm (upper belly) 26.2cm
    Day 2:✔️
    Missed day 2 but doing it today! Wasn’t burning like day 1 and found it quite easy. (lower belly) 30.1cm (upper belly) 25.8cm. I don’t know if I measured wrong the first time but somehow lost something but not much. I don’t see a difference yet.
    Day 3:
    Day 4:
    Day 5:
    Day 6:
    Day 7:

  • When should we do these workout? Like in which part of the day? Before the food or after the food or whenever? Cause I’m basically a basket ball player and I had all the access and facilities for workouts in my association. My coach would teach me each point so I dint know anything. Now due to quarantine I feel I’m lacking of exercises and flexibility compared to before. So this is the first time I’m working out myself. Could you please help me out?

  • HiI!!!I’m simone from India.Im 8 yrs old girl.. Me n my family follow your workout schedule everyday. We enjoy it n it’s so fun. Awesome workouts especially during this lockdown of 4months. Good job!!!

  • Hi im gonna be doing this because i know how much hip dips suck when you’d otherwise be hourglass, its so frustrating����.

    Day1: no results, dont feel sore at all really, just really shaky.

    Day2: no resulys yet. Feeling a bit sore today. Jelly legs too��

    Day3: getting more sore throughout the day ��. Im actually starting to see my hips fill in a little on day three so thats great��(ps gonna start ramping it up to basically just this workout but twice per day)

    Day4: OMG guyssss its starting to work im seeing a BIG difference in how my hips have filled in on just day 4. This workout is so great i reccommend it %100 to anyone who really really doesnt like their hipdips and wants them gone like right away. They are almost un-noticieable on day 4. By 2 weeks mine will most likely be non existent.

    Day5: day 5 im still really happy about the big difference yesterday. My legs are the main thing that gets extremely sore from the squat things. Otherwise my side butt gets a little sore but not too much.

    Day6: my confidence is changing so much

    Day7: rest day

    Day8: they are literally unnoticeable now. Im so happy

  • i did this challenge for a about 2 weeks and saw amazing changes in my physical and mental health, i then accidentally skipped a day because i felt sick and never did it again until now, i feel great already, thank you, xoxoxoxo.

  • I also enjoy your attitude and personality: you’re friendly, but get right down to business. Also, I find that if I can’t keep up, I just do what I can andboydo I sweat!! I do a Heather work Out at least 3 times a week and love how I feel after!

  • I never comment on videos like this because i never seem to see any difference in my body when doing them, but I have been doing this workout for 4 days now and my stomach has genuinely become flatter and I have still been eating the same as normal!! So just wanted to say thank you

  • I’m going to do this workout for a week
    weight= 43.6
    day 1= i think i’m dead but i think its gonna work
    day 2
    day 3
    day 4
    day 5
    day 6
    day 7
    1. like = a reminder

  • i’m sorry to tell you all but you can’t get rid of hip dips. it’s a part of you. it isn’t muscle it’s bone structure. love yourself!! ✨❤️


  • Me: Thank you Jeff. Now I’m gonna do a numbers rep for the hell of it.
    Jeff: Numbers rep will kill your gains. Stop trying too hard to impress yourself with number games!

  • I”m 60 with a spinal injury, finding Athlean has been very helpful. Following your exercise routines have helped me lose weight, and start to build some muscle. Keep up the good work Alex

  • This is an okay hiit workout. There’s too many ab exercises and not enough plyometric moves. Not my cup of tea but still not bad ����‍♀️

  • For anybody who is curious, I burned 225 calories during this workout with an average of 164bpm. I’m 5’5, 120lbs, and fairly active!
    Great workout I love the variety on each move and it definitely gets me sweating!

  • Wow. This is most sensible hipdip work out video I have seen till now. Three exercises and then boom. Because most of the people here are not actress models or athletes. We are just students office going people who works 9 to 6 wala job plus regular home chores neither we have time to exercise for health nor we can put too much effort on eating super healthy food because our income does not depend on our looks n appearance. Still short n sweet work out like this helps us a lot. Love ❤️

  • I’ve done this workout (doubling everything, so instead of 20 on each side, I did 40) for about two weeks now, and my hips that were once square are completely rounded out and full and I’m so happy! If you’re looking for proof, It really works.

  • I really need to be proud of myself it’s my first time doing this exercise and I did it 3 times well like this comment cause it will make me keep going love you all!!

  • I have started following this routine. I used to do this long ago like 2 yrs back but then I had stopped. But now I have gained lot weight like 53-54kg having a height of 4’11 is lot of weight..my aim is to get 47-46kg. For updates on my improvement pls follow:
    Day1: could do only for 5min and took a rest of half hr n then could do only 3more min.. was sweating like hell
    Day2: could extend till 11min, good improvement from day 1
    Day3: skipped
    Day4: could do upto 16min.. feeling alot better
    Also as you go on dng exercise, u automatically restrict urself from eating unhealthy. Stay updated for day5.

  • ok i will try this for 2 weeks

    Day 1: done
    Day 2: done
    Day 3. done
    Day 4: done
    Day 5: done
    Day 6: done
    Day 7: done
    Day 8: done
    Day 9: done
    Day 10: done
    Day 11: done
    Day 12: done
    Day 13: done
    Day 14: done

    ok, I’m really happy, this really works, I almost don’t have hip dips anymore, and although I decrease a lot I need a little more, if you want to get rid of the hip dips, this video is really for you, so don’t give up, very important you have to rest, so fighting!!!

  • My stomach: let’s do this! This is going to be fun!

    My arms: nope I can’t do this it’s hard.

    My back: I’m hurting!

    Anyone else with this problem or is this just me?

  • I just did it for the first time and went through the whole workout even though I had to stop the video many times to give myself more time to breath between the exercises and I also wasn’t jumping during the “active rest” (how can a rest be active? It’s called rest for god’s sake, I was just staying still and trying not to die lol). Nevertheless, it was super hard, but it gives you that amazing post-workout feeling, when your body is sore but in a good way and you feel so proud of yourself for not giving up.
    My next goal is to go through the whole video without stopping it, and the ultimate goal will be staying active during all the rests:)

  • Pls reply to this
    I’m a boy so I really like this workoit and I wanna do it but I only saw girls do this so is it also for boys
    Pls reply

  • I still can’t believe it’s humanely possible to do 10mins of abworkout without a single break while looking so calm like excuse me is she calling me dramatic??! I’m offended ����

  • I’ll be doing this for 2 weeks to start off with and will be doing it 2x a day!

    Day 1: BURNED SO MUCH but was relieved in seconds! Cramps in my legs and legs felt tighter and in my hip area. No visual difference yet.

    (edit) After I woke up the day after doing this (day 2) I pulled a lot of muscles and is kinda sore. I’m gonna take a hot bath with Epsom salt and see if that relieves it.

    Day 2: it burns a lot still, didn’t hurt as much. and it’s so much easier. I’m really excited to see my results. It kinda hurts a bit and I’m doing blogilates 100-day ab challenge as well to see if that will help a bit more. I’m also doing her 7-day thigh challenge as well! I hope you all try this because it’s really fun to do.

    Day 3:
    Day 4:
    Day 5:
    Day 6:
    Day 7:

  • Hello, I’m 69 years old, & was diagnosed with prostate cancer in 2018, I’ve had radiation brachytherapy, but the worse treatment is androgen therapy, I’ve lost all muscle mass, I’ve been a bodybuilder most of my life, starting at 17, I’m trying your exercise, I’m using soup cans as dumbells & doing push-ups, but the injections of lupron stop my body from producing testosterone, thank you for your videos I’m going to keep on exercising.

  • Great video. A lot of people need to see this as they are so focused solely on hitting numbers. Quality over Quantity, every time!!

  • I never see comment talking about their results doing workouts and these comments prove that her workouts can get you quicker easier results you can really feel the effect when doing these core exercises as well

  • Oh so pushups aren’t killing my gains? Thanks for clarifying, I thought you meant pushups were killing my gains there for a while.

  • Gonna be trying this. Gonna pair this up with other workouts like cycling and stregth training so that will probabaly affect my results be back in 2 weeks

  • Already did for 5days now 2 more days to go. Measurements from day 1
    Waist 28 inch
    Stomach 32 inch
    Let’s see what I get after 2 days����
    So today am done doing this. Now measurements ����
    Waist 27 inch
    Stomach 30 inch
    That’s huge for me cz I didn’t do any diet
    Moreover I ate a lot oily food. This workout really helped now will do more of her workouts. Thanks a lot Holly Dolke❤❤❤❤❤❤❤❤❤ lots of love

  • This helps alot because i have the same shape as u had before and it makes me feel really incucre and I hate that because it shows through my pants♡

  • Thought I was doing fire hydrants wrong cause the leg on the floor was the one actually burning…good to know that’s how it should be!