Strength Workout #8


8 Exercises for Incredible Strength! (NO EXTRA TIME)

Video taken from the channel: ATHLEAN-X™


10 Minute Fat Burning Total Body Workout Dynamic Strength Training

Video taken from the channel: FitnessBlender


PURE Strength Workout #8: Full Body by Jamie B

Video taken from the channel: Fit Body by Julia


30 Minute at Home Strength Workout: Day 8 | Clutch Life: Ashley Conrad’s 24/7 Fitness Trainer

Video taken from the channel:


At Home Core Workout | Clutch Life: Ashley Conrad’s 24/7 Fitness Trainer

Video taken from the channel:


30-Minute Full-Body Strength-Training Workout With Weights

Video taken from the channel: POPSUGAR Fitness


30-Minute Strength-Training Workout With Weights

Video taken from the channel: POPSUGAR Fitness

2. Total-body burnout workout 3. Light-up-your legs workout 4. Cardio blast workout 5. Ab-obliterator workout 6. Upper-body muscle-builder workout 7. Lower-body muscle-builder workout 8. 8 Strength Exercises All Beginners Should Learn How to Do. The best place to start is at the beginning.

By Amy Marturana Winderl, C.P.T. Get exclusive workouts, fitness. Strength training is the key to flexibility, mobility, improved performance and lower injury risk. And it doesn’t have to take hours at the gym to see results. It’ll take only nine minutes of.

Figure 8 Fitness Method consists of workout DVDs and videos that emphasize “dynamic core cardio training” and three-dimensional exercises. Keep in mind, each workout is around 30 minutes long. Frankly, this type of exercise targets your core muscles, which include the rectus abdominus, external obliques, back muscles, transverse abdominus, and internal obliques. Workout: 90 minute run with 3 x 15 minutes at tempo pace, and an 8 minute recovery in between. A workout like this, with longer tempo intervals, is great for marathon racing speed.

Workout: 60 minute run with 3 x 8 minutes at a tempo pace, and a 4 minute recovery, include hills during tempo sections. Traditionally, though, dance workouts have not been as effective as boring traditional workouts, but Figure 8 Fitness breaks that mold. Warning to beginners: This IS an intense workout if you have not been active for some time. Jaana Kunitz alternates between very fast, intense dance moves to more intermediate pace combos to mimic high. Transforming the concept of fitness from the pursuit of perfection, to a liberating journey of healthy, body-positive and lasting changes Fun, varied workouts Combine full-body HIIT training with workouts like cardio boxing, yoga, Pilates and more.

For a beginner’s workout to be effective, the full-body program should incorporate high-volume training, increased intensity, and workout splits to achieve significant muscular gains, also known as hypertrophy. This will help you build muscle size and strength. Page 1 | Whether you’re into bodybuilding, power lifting, strength training or just getting started, these workouts and tips will help you reach your goals.

This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging. Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps Chest – Barbell Bench Press – 4 sets of 8.

List of related literature:

Circuit training does a decent job of building strength, and it can be a good substitute for an aerobic workout, especially if you start and end with a fairly long aerobic warm­up and cool­down.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

To tap into a great array of strength-training exercises, cardio-workout ideas, and motivating tips, check out the complete exercise library at

“The Best Life Diet” by Bob Greene
from The Best Life Diet
by Bob Greene
Simon & Schuster, 2007

As you feel yourself getting stronger, add 2 reps every week until you are doing a total of 20 reps for each exercise (10 on each arm).

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Some examples of traditional strength-training exercises are overhead press, bench press, biceps and triceps curls, leg presses, leg extensions and curls, calf raises, and abdominal crunches.

“The Athlete’s Guide to Diabetes” by Sheri R. Colberg
from The Athlete’s Guide to Diabetes
by Sheri R. Colberg
Human Kinetics, Incorporated, 2019

Strength comes from muscle resistance exercises—like simple calisthenics, push-ups, pull-ups, and sit-ups, and from working with weights.

“The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change” by Stephen R. Covey
from The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change
by Stephen R. Covey
Simon & Schuster, 2013

Strength-training activities, such as lifting weights, at least two times a week keep your body strong for sports and everyday living.

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

The most common exercises for building strength are squats, lunges, push-ups, etc.

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

A common strategy is to divide the program into upper body “push” exercises (i.e., chest, shoulders, triceps), lower body exercises, and upper body “pull” exercises (i.e., upper back, trapezius, and biceps).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

One-repetition maximum lifts and stroke-simulated pulls on a swim bench are excellent for evaluating changes in strength.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

Strength Training for Women.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

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

Bibliography: oktay_bibliography

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  • I am not convinced that super short workouts like this are doing the trick. Each exercise seems very short to have an actual effect…. if you incorporate them as much as you can into your daily life, you might see results. Does anyone have experiences?

  • “me stupidly punched myself”

    also me:frick!!!! my fist gotten stronger than my freakin defense!i know we have to do online classes but their is hope that normal school days are gonna be back!i miss the old school days doing school stuff like studying and stuff (im not a bully and i dont wanna hurt someone else.i just want to increase my i will hopefully dont get injured or anything bad happening to me cause i hate bulyin but fate made me do it i have no choice.because its the only choice)

    also brain:i will not bully!i must find a way of defending


    +extra:in the past i do promises to myself it lasted long a lot.but i broke one of my promise and that is too……. never say a bad word but WHO CARES! I HAVE A BAD TIME IN LIFE.LIFE IS FREAKIN PAIN (i only do this to calm myself if i were angry i will say bad words just to calm myself secretly says it without no one knowing it)

    brain:You FOOL! WHY DID YOU SAY A BIT OF YOUR SECRET?!?!!!!!???!??

    ME:forget it let them know.secrets are meant to be hidden but sometimes you have to say some of your secrets.because sometimes its better to tell your secrets


    also brain:Why are you talking to yourself

    “Romulo left the chat”
    “brain left the chat”
    “also brain left the chat”
    “me left the chat”
    “also me left the chat”
    “+extra left the chat”
    “ME left the chat”
    “also left the chat”
    “chat left the chat”
    “You left the chat”

  • I did this for the first time this afternoon. So challenging! Was definitely feeling the burn!
    I loved Raneir’s energy! I’ll definitely be doing this workout again.

  • Sweating like crazy from this one! Just goes to show you that short workouts like this one can be just as intense. Great addition to this morning’s Fitness Blender HIIT workout. You guys are amazing!

  • I loved every set of this workout but wow those first two supersets had my heart rate through the roof. Thank you, Julia and Jamie for this spectacular full body burn!

  • taking fitness advice from someone who dosent perform full range of motion pushups is like taking nutritional advice from ronald mcdonald……

  • I usually go to the gym on Tuesday, Wednesday and Thursday I have a routine of 20 press-ups then 35 sit-ups then 60 leg kick sit things then 20 press-ups then 25 leg move up things then 20 side press-ups then 30 seconds side plank on each side then 50 bicep curls then I hold a Weight in-front of me with my shoulders relaxedness arms straight for about 30-40 seconds then I do 36 of the ones with the weights by the side of my head and pushing them up individually then (finally) 20 360 degree leg turn things usually on the side of a stable table

  • I am doing this workout for about a month. Although I have no belly fat. So I can see my abs clear cut

    Ab issi baat pe like thok do

  • Raneir is a delight. His videos are my favourite and I love the strength training! I also love the warm up and cool down included in the workout.

  • Is there a way to increase strength in my wrist which doesn’t have a pisiform bone? I had a tumour and had to have it removed and since then I couldn’t put much weight on it when it’s Palm down.

  • Awesome workout. Luvd it. He’s always so exuberant. Good thing he’s a talker too cus it’s duo weren’t adding much to the scene. You go hard and you push me to go hard with you. Thank you for these great workouts. And don’t stop laffing at your jokes, it helps to distract from the pain ��

  • I’m 13 but a gymnast so obviously I have to be ridiculously strong so I’ve been looking for good exercise programs. I have hated all the ones I have done before because they are poorly organized, don’t motivate and don’t even make them sore. Thank goodness I found FitnessBlender, seriously my life saver!!

  • Oh Lord I love love this work, I was looking for something simple, what I mean by that is no jumping cauz I live upstairs I don’t want disturb the neighbors under me, I’m telling u this is the perfect workout you’re burning fat at your own pace. Just did my first workout this morning I’m in love with it. Thank you

  • I put this behind one of your ten-minute butt and thigh routines with the same two-section layout, and let me tell you, that is an entire workout. �� ����

  • You truly understand that not everyone can jump around do high impact, your workouts are well put together,short & get results but more importantly sustainable.
    Iam very surprised you haven’t got more subscribers tbh.
    I will recommend you to my friends in need. Thank you ������you are awesome �� #workout #motivation #fitness #music #goodluck

  • Is it okay to do this with only 2kg dumbell each?? I’m beginner and have been doing weight lifting for a week.. Should I add heavier dumbell??

  • Thanks Raneir Pollard I am now addicted to you and this workout its official POPSUGAR rock the fitness world and esp my body and happiness xx

  • This workout is perfect for beginners. In my opinion it’s too much talking, they could add at least extra 5 moves if they wouldn’t talk too much �� that made this workout pretty slow

  • Excellent tips as usual ��, do you have any video on still training through medial epicondylitis (golfers/tennis) elbow tendonitis? I used to love pull-ups and deadlifts, but my grip now fails. Many thanks Jeff!!����

  • I usually never comment, just get in, do the workout and move on, but I wanted to take a brief moment to thank you for the workout and the great energy. I really needed this boost!

  • I love your videos now this was my first time watching one of your videos actually my second time because I watched another one videos yesterday so poop yeah so how about you do a little more strength p about this know what it is about your leg muscles videos

  • Todays menu,
    -Russian Twists
    Hip Raises
    -Alternating Heel touches
    -Seated Scissor Kick
    -Heel Touch
    -Plank Step-up
    -Plank walk-out
    -Cross crunch
    -bicycle crunch

    -glute bridge
    -alternating bird dog

    Result: Death

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  • Nice, complete, short routine. Some alignment concerns though, especially the sumo squat + tricep extension, too much for the spine, Kelli was clearly forcing hers during that exercise. The tall plank fly was quite aggressive to the spine too. I think compound exercises can be a “false economy”, it’s better to focus properly on one exercise than trying to do too much at the same time. I followed this routine modifying a lot.

  • the exercises are great but your laughing and shouting are too distractive so I didn’t want to continue after only 4 min in. I understand you can’t please everyone.

  • I can’t believe I did the whole class! I was very tight in the hip flexors, but I didn’t some moderation to keep moving ����, I really loved this class. ������

  • I loved the instructor, but I don’t like workouts that repeat exercises. That’s when I turn them off. I’d rather do more types of exercises than repeat any moves. That’s just my personal preference no knock on PopSugar or this awesome trainer.

  • Love love love Betina’s positive attitude and energy! Gonna search for more workouts with her. Did this workout and it felt easy, but I definitely felt it in my back and legs the next morning)

  • Dear skinnies, i advise you to pushup while carrying ur schoolbag with how much heavy you want it to be. And also sleep early because sleeping late or don’t have much sleeping will shrink ur muscles smaller! Don’t pushup alot or your shoulder might be damage. I experienced these few years ago and now i’m muscular. Before doing your exercise building, make sure to eat some calcium healthy foods and drink some water!

  • If you need a good workout, you are sure to get it with Raneir ���� Always a sweaty mess after and always in a better mood. Thank you for keeping it fun too ������

  • omg! so good.. was missing my gym so much.. why am i just discovering working out online can actually make u break a sweat.. @quarantine life great video ladies. thank u!


    I got up and went back down to the kitchen to lock up and get my gear, then I went to the bathroom. I decided to watch the television in my room, or listen to the radio, and get to sleep early so I could be up just after dawn to catch a wasp for the Factory.

  • This is my go-to total body workout when I don’t have a lot of time but I want a good sweat. Love it. -Kelli 11.20.16 #fitnessblender #workoutcomplete

  • Hey guys this is day 2 of me doing this workout because I want a little challenge 😉 I will be back in day 100 and I will reply to this with my progress:) thanks for the motivation thought out the workout too!♥️

  • their perkiness while im dying in this workout
    is like a morning person chatting with me before I’ve had my coffee.
    props for the energy though guys

  • Hello, i`m doing this workout every day, but i have little question, should i do GYM workout as well or this 30 minutes every day is enough??

  • I notice lots of people keep on talking about Episoketren System. But Im not sure if it is good. Have you ever tried this popular training course?

  • Just did this one today for the first time. What a wonderful comprehensive strength training workout all in one and very time efficient. Raneir Pollard is the BEST trainer on the planet!!

  • I’ve had to have a year break due to a very difficult pregnancy but I’m so excited to get back to Raneir’s workouts!! He is amazing!!

  • As a PT myself I love watching other instructors on u tube. This lady is motivating and looks good. Great routine, her instruction is tip top.

  • Great workout, but i´m little confused. Static stretching before the actual workout?
    I thought dynamic warm up and than the workout were the right way to do it.

  • Being 17 I have only been going to the gym consistently for maybe 6 months and don’t really have much idea what I’m doing…. yet even I have never even thought about just leaving my weights at my ass… tf?

  • Hey YouTube stop effing placing ads in the middle of a workout. So stupiiiiiiid having to stop cos of a dumb ad that I can’t skip!!!?

  • Can we have more workout without jumping please? I live upstairs and whenever I move too much, it makes all kinda noises and this annoys other people living under me a lot �� thanks very much!

  • I have to do the last exercise (full plank fly) without my weights and only use my arm weight to get through it. Can’t even do one rep with my weights!

  • So I need advice, I’m doing a calorie deficit aiming to loose weight but don’t know if I’m doing it right, I eat around 1300 aday and atleast 200 cals burnt walking and a small workout like this about 2 days a week, I’m 135lb and 5ft5 aiming to loose 15lb. Is this okay

  • Hey Fitness Blender I’m brand new to your channel. I don’t know if you can help me but I’m gonna ask anyways. My name is Stephanie Luna I’m 30 years old, 175 pounds, and I have a disability called Aspergers Syndrome I don’t know if you are familiar with it. So I’ll just explain the gist of it. It’s a developmental disorder related to autism and characterized by higher than average intellectual ability coupled with impaired social skills and restrictive, repetitive patterns of interest and activities. It’s also difficult for me to hold a job because of it. I don’t have any friends or any type of a social life, or life in general. I just stay at home all the time and binge watch TV. I really want and need to lose weight. However I extremely lack the motivation because all I do is sit in my room 24/7. I don’t really care because to me there isn’t a point. I don’t want to gain more weight but I feel like why lose weight. I hope you guys can give me some advice.

  • All I had were my boyfriend’s dumbbells and let’s just say I barely made it through �� But I did it and hopefully lifting heavy will pay off!

  • 3rd time RAneir Love you so much feel a bit stronger every day YEAH thanks to popsugar for providing the fabulous wonderful encouraging RP xx

  • Average HR: 113, Peak HR: 166, Time: 44 mins, Total Cals: 437. This workout, like all in the PURE series, is nice and slow, meaning you can push yourself weight-wise while really focusing on keeping form. I did it back to back with Julia’s Low Impact Mat Workout ( for what I thought was a really good low impact strength builder. Thanks!

    To help translate my Average HR to give you a sense of the workout: 110s is what I get from a mostly upper-body workout, 120s is full body with some cardio, 130-134 is heavy weights and cardio (or a 120s-type workout with a weighted vest), 135 and above is totally dying the whole time:).

    Since different body sizes will generate different calorie burn, I included my Average HR so you can guesstimate your own potential calorie burn for this workout. Just plug in your gender/height/weight stats with my Average HR and Time into this calculator for a rough idea:

  • I love Betina Gozo so much. Her workouts are always like one step away from being too hard. I push myself! She’s also just a gorgeous person inside and out.

  • I am on Month 3 (have been following Clutch routines for last 1 year but not in continuity), but this time I have been following this routine regularly and definitely I am getting results. I feel awesome after I complete my day to day routine.

  • some people don’t have access to this equipment. a lot of talking at the beginning, so just a little bit less talking and it would be a better vid. keep up the content though please.

  • I was wondering if there are any workouts for if you have a pulled muscle for like example gluteus tendon like if you pulled that part of the muscle cause my butt hurts really bad and it’s hard for me to workout if the pain gets worse.

  • My left hand is extremely weak since I fractured it almost 7 years ago. It is actually smaller than my right and also when I try to do some form of exercise I feel an imbalance of sort for e.g. I can do about 10 right-handed pullups by itself, but tire out around 8 when attempting to do with both hands (sometimes can reach 10 sometimes can’t); and of course I can’t do single left-handed pull-ups at all:(

  • Really enjoyed that one. The last set made me step out of my comfort zone and try heavier weights than usual. No vest, took more rests between sets and burnt 300 cal!

  • So dumb question….but I’ve done this for last 3 days, love it by the way, and then I will do some form of cardio for at least an hour, such as jogging, biking or walking….. my question is should I be doing more or pairing this workout with another of their workout?

    I really want to do my best and I just want to make sure I’m doing it correctly!!����������

    Thanks for your time! Hope everyone is staying safe during this time!��❤

  • Good morning Jamie and Julia! I just did this workout at 8am!
    Loved all the different format!
    And how I love working the upper body! My core was working hard and arms were on fire!
    My fav and most challenging sets were the

    A. Superset BRUTAL!
    1. Squat Thruster + Double Calf Raise x10
    oh my shouldes!
    2. Seated Static Hold Lateral Raise x10/arm
    static arm burning!

    B. DB Progressive Failure arms so done!

    Thank you so much Jamie and Julia for this amazing and arm and shoulder killer workout!
    Have a wonderful day!

  • Do you stretch again after the workout because I’m so confused with static stretching weather you do static before or after workout

  • I LOVE this instructor. Great modifications. Trying to get back in shape after Covid 15. Raven, I loved your comments. So many ways to add or subtract based on ability. Thank you. I appreciate you and your amazing teaching technique.

  • Good mornings too risky for my aged back. Any suggestion substitutions which still preserve functional idea of combining with lunge. Maybe some kind of deadlift?

  • I went into this workout thinking eh I don’t feel like doing cardio today and getting sweaty. Well that was dumb! I was a sweaty mess by the end of it and loved it!

  • обманка дев из кфотрния и нез ная ккаа отдыхать меж трнг дышит как слон я руссск эт мой мнение рус -дфшал бы и терпел но сделал бы терпел а по отдышался _ как я _ -еслиб эт провек -нет а еслиб про ото ееррр да

  • Loved this workout! Perfect mix of strength and cardio. The instructor is beautiful and has a radiant personality. I wished the woman on the left was quiet. Despite her constant interruptions, this was a great workout!

  • A terrific short workout. I pair this with one of your 10 minute core workouts and that’s me done for the day. Thanks again Fitness Blender.

  • I love your teaching style. You helped me sweat out the stress and funk of a bad day, while providing doses of wisdom and philosophy. Thank you for sharing your love of fitness with the world.

  • i think Daniel should do a total body strenghttraining video.I saw the kettlebell videos and  the one with the sandbag but never with dumbells or maybe i overlooked it with some many videos. It would be interesting to see what he has for us it probably gonna hurt lol.

  • I LOVE THIS WORKOUT! Raneir kept me calm the whole time even though I wanna scream through the difficulty-we need more of you <3<3<3

  • More like this one please! Total body strength using dumbells for 10-20 minutes. I like to combine this one with a 15 minute fat burning cardio. Can’t seem to find many similar to this one.

  • this is a great vid! i was in the gym constantly before quarantine and lately have felt unmotivated… these exercises are great and i love the instructor.