Automatically translated.View original post

82 followers

Follow

Follow

Follow

0 saved

10-Minute Morning (Beginner)

Wake up feeling stiff? Try this 10-minute morning stretch. ☀️💙

✨ Beginner-friendly

💪 No equipment

🏡 Do it at home

🎥 https://youtu.be/b407zI_kQII

#morningstretching #Fitness #dailyfitnesswithsaiyr

7/5 Edited to

หลายครั้งที่ผมรู้สึกตึงตัวเมื่อตื่นนอน การทำท่ายืดเหยียดง่ายๆ เป็นเวลา 10 นาทีทุกเช้าช่วยให้ร่างกายคลายตัวและปรับสมดุลได้ดีขึ้น จากประสบการณ์ ผมชอบใช้ชุดท่าเช่น Hip Circles, Cross-Body, Arm Swings และ Neck Rolls ที่ช่วยกระตุ้นกล้ามเนื้อหลากหลายส่วนพร้อมกันและไม่ต้องใช้อุปกรณ์เยอะ ช่วงเวลาทำที่บ้านสะดวกและไม่เร่งรีบ ทำให้ผมสามารถโฟกัสกับลมหายใจและความรู้สึกในร่างกาย ช่วยปลุกความสดชื่นและความพร้อมสำหรับวันใหม่ นอกจากการยืดเหยียดแล้ว การเชื่อมโยงจิตใจกับร่างกาย เช่น การกล่าวรับรู้ตัวเองว่า "I appreciate myself... and I'm doing my best." ช่วยส่งเสริมความมั่นใจและความรักตัวเองในแต่ละวัน ทำให้ไม่เพียงแค่สุขภาพกายดีขึ้น แต่สุขภาพใจก็แข็งแรงตามไปด้วย นี่คือวิธีง่ายๆ ที่ผมแนะนำให้ลองทำทุกเช้า เพื่อให้วันที่เหน็ดเหนื่อยกลายเป็นวันที่สดใสและมีพลังในการทำสิ่งต่างๆ มากขึ้นอย่างยั่งยืน

Related posts

💪✨ 7 Day Beginner Gym & Workout Routine ✨💪

❄️ New year, new season to build strength and confidence! If you’ve been wanting to start your fitness journey but don’t know where to begin, this beginner-friendly winter gym routine is here to guide you! 💪 From strength training to cardio and active recovery, this plan is designed to help you fee

6369 likes

A woman in athletic wear stands on a Stairmaster in a gym, with large windows showing an outdoor view. The image has a text overlay "BEGINNER STAIRMASTER ROUTINE" and "Lemon8 @denisehamdan".

A woman on a Stairmaster in a gym, viewed from behind, with text overlay "warm up on level 3 for 2 minutes" indicating the first step of a beginner routine.

A woman on a Stairmaster in a gym, viewed from behind, with text overlay "level 4 for 1 minute" detailing the next step of a beginner workout.

BEGINNER STAIRMASTER ROUTINE!!

hey yall if you’re BRAND NEW to the gym and aren’t sure what cardio workouts to do or how to use the stairmaster, try out this super beginner friendly routine!! the workout: - start by warming up on level 3 for 2 mins - level 4 for 1 minute - level 5 for 1 minute - level 6 for 1 minute

3014 likes

beginner back workout!!

beginner back workout for a snatched back! try 3 sets of 10-12 reps! #backworkout #workoutsforbeginners #beginnerworkout #beginnerbackworkout #dumbbellworkout

2111 likes

beginner friendly core workout at PF 🏋🏽‍♀️💗

what’s your favorite core workouts? #coreworkout #beginnercoreworkout #coreworkouts #coreworkoutroutine #beginnerworkouts

5599 likes

A woman in athletic wear sits on a pilates reformer in a studio, holding a phone. Text overlays announce a "30 DAY Beginner Pilates Challenge" with "Free YouTube videos," "At home," and "No equipment."

This image displays the first three days of a pilates challenge. It shows workout video thumbnails for Sunday (31:24 full body), Monday (10:38 deep core), and Tuesday (26:42 upper body + core) against a lush green background.

This image outlines the pilates challenge for Wednesday (21:13 core workout), Thursday (15:31 deep core & glute), and Friday (5:45 core). Each day features a workout video thumbnail against a green, tropical background.

30 DAY BEGINNER PILATES CHALLENGE

Who else is in their pilates princess era?🙋🏻‍♀️ Even if you’ve never done pilates before you are more than welcome to join this challenge! 6 days of pilates per week, 1 day off. Each session is between 5-30 minutes so that you can recover & ease into pilates. If you’re not a beginner feel f

1282 likes

A person in athletic wear takes a mirror selfie in a gym, with text overlay 'BEGINNER FAT BURNING STAIRMASTER ROUTINE'. The gym has mirrors and exercise equipment, illuminated with purple lighting.

A person in athletic wear is on a stairmaster machine in a gym. Text overlay details 'THE ROUTINE: - 2 minutes level 6 - 2 minutes level 8 - 1 minute level 10 - repeat 2-3 times!'.

A person in athletic wear is on a stairmaster machine in a gym. Text overlay provides 'TIPS:' including repeating 2-3 times a week, not holding handles, and stretching beforehand.

BEGINNER FAT BURNING STAIRMASTER ROUTINE ⭐️

here is my favorite fat burning stairmaster routine I recommend for beginners to the gym (and to the stairmaster) The stairmaster is one of my favorite machines when trying to lose body fat and maintain muscle, especially before summer! the workout is - 2 minutes level 6 - 2 minutes leve

6531 likes

Beginner stair master routine! ✨

This is a really simple way to begin getting comfortable on the stair master and build up your endurance! Easy 10 min beginner workout! #10minuteworkout #lemon8challenge #plussizefitness

85 likes

BEGINNER GLUTES AND ABS HOME WORKOUT

Are you new to working out and want to target your abs and glutes? Try this beginner glutes and abs workout! These exercises are low impact, perfect if you live in an apartment or don’t want to make much noise. Try the exercises listed below for 1 minute: - In and out abs: rest for 15 seconds, a

553 likes

A person in a gym mirror selfie, wearing a green graphic tee and pink leggings, with text overlay "45-MINUTE BOOTY BURN: BEGINNER-FRIENDLY GLUTE WORK" and Lemon8 branding.

45-Minute Booty Burn: Beginner-Friendly Glute Work

Ready to sculpt and tone your glutes? 🔥 This 45-minute beginner-friendly glute workout will have your booty burning and growing in no time! Perfect for anyone looking to get started on their fitness journey or add some variety to their routine. Let’s get those gains! 🍑💪 #GluteWorkout #BeginnerF

151 likes

Sweat It Out: 45-Minute Beginner-Friendly Burn!

🔥 Ready to get moving and break a sweat? Check out this 45-minute beginner-friendly workout that’s perfect for burning calories and building strength! No equipment needed, just your motivation! 💪✨ #BeginnerWorkout #FitnessJourney #SweatSession #HomeWorkout #GetFit #WorkoutMotivation

311 likes

Create Your Beginner Full Body Workout Routine 🏋️‍♀️

This plan is perfect for beginners who are looking for an easy workout. Start by selecting one exercise from each step below, perform them in order, and repeat twice each week. You can do this at home with minimal equipment or in the gym with weights. Reminder: Focus on proper form, start li

134 likes

A woman in black athletic wear stands, holding her midsection, with text overlay '20 MINUTE FUNCTIONAL CORE Circuit [ beginner friendly ] SWIPE' on a light background.

A woman demonstrates V-Ups, showing both the full exercise with torso and legs lifted, and a modified version with hands on the floor for support.

A woman performs the Bird Dog exercise, extending opposite arm and leg while maintaining a neutral spine and core stability on all fours.

20 Minute Beginner Friendly Core Circuit 💪

Quick little core circuit I've been incorporating lately, mainly on days where I don't have time to go to the gym but want to get some exercise in. These exercises focus mainly on the functionality of your core muscles with one for aesthetics. Functional core work helps with: - Stabilit

37 likes

Beginner Running Challenge

Running Challenge for Beginners Warm up: 1️⃣ Start with a 5-minute warm-up of walking. 2️⃣ Run for *5 minutes* at a comfortable pace, then walk for *2 minutes* to recover. Repeat this cycle 4 times. ⭐️ Do this 3 times a week on non-consecutive days, such as Monday, Wednesday, and Friday.

264 likes

A woman in black athletic wear performs a pull-up on a wall-mounted bar. The image introduces a 'Calisthenics workout' for beginners, emphasizing bodyweight training. Text overlays include the workout title and the creator's Lemon8 handle.

A woman in black athletic wear performs inverted rows, pulling her chest towards a barbell on a smith machine. Her body is in a straight line, demonstrating the exercise. The text 'Inverted rows' is overlaid on the image.

A woman in black athletic wear is in a push-up position on a green mat, with her hands close together forming a diamond shape. This illustrates the 'Diamond push-ups' exercise. Her back is slightly visible.

Calisthenics workout (beginner version)

About 2-3 years ago I got into calisthenics style of training. Calisthenics is training with your bodyweight as the weight. For example, instead of doing a lat pull down on a machine, you do a pull up instead. Calisthenics is a great way to strengthen your whole body, especially your core! Here

288 likes

Beginner glutes workout 🏋🏽‍♀️🤓

#glutesgrowth #glutesworkoutforbeginners #beginnergluteworkout #gluteroutine #glutedayworkout

239 likes

WALL PILATES| 7minute routine|Beginner friendly

Hey girl 💕🫶🏽.. How are you ? Wall Pilates Today: 7 minute Deep Core Burn🔥 👙 7 minute routine 🔥 👙 6 Exercises 💦 👙 Quick AM OR PM routine 💪🏾 Thank you for watching 💪🏾💕.. Hope to see you soon☺️.. 💕save for later girl …💕🫶🏽💪🏾 5 reasons WHY I love Wall Pilates ‼️ 👙low impact + join

96 likes

A woman in athletic wear takes a mirror selfie in a gym, with text overlay "PILATES WORKOUT 6 MINUTE ABS *LAZY GIRL*".

A woman lies on a mat performing heel taps, with one leg bent and the heel touching the floor, and text overlay "HEEL TAPS".

A woman lies on a mat performing deadbugs, with one leg extended and the opposite arm extended, and text overlay "DEADBUGS".

Lazy girl Pilates workout 6 minute abs

This is my lazy girl Pilates core workout! I call it a “lazy girl” workout because you are on your back the whole time. If you’re looking for a no equipment, at home beginner-friendly core workout: this is for you! The whole workout is only 6 minutes long, but if you want to go through 2-3 rounds y

678 likes

Quick Beginner Friendly Leg Workout 💓

Inspired by @Jenna.deleon ❤️ A) Elevated goblet squats - 4x 1 minute *Rest 1 minute B) Sumo squats - 4x 1 minute *Rest 1 minute C) 30 sec split squat per side 30 sec split jump 3 sets *Rest 1 minute D) Alternating lateral lunge 3x 1 minute *Rest 1 minute E) S

9 likes

A woman in a light blue top and dark leggings performs a squat on a yoga mat. The image has text overlays "7 DAYS TO BETTER FLEXIBILITY" and various graphic elements, including an infinity symbol and a flexing arm emoji.

A woman's lower body is shown on a yoga mat, with a resistance band around her thighs. Text overlays detail "Day 1: Full-Body Stretching" with a focus on gentle stretches like Cat-Cow and Forward Fold, and a tip to hold stretches gently.

Workout attire, including a yellow sports bra, grey leggings, and black sneakers, is neatly arranged on a grey surface. Text overlays describe "Day 2: Hamstrings and Lower Back" stretches like Downward Dog and Spinal Twist, with a tip to use a strap.

A Beginner-Friendly Stretching Plan 💪🏽

7Days of being more flexible. Who doesn’t want to be more flexible and more comfortable in their bodies? Day 1: Full-Body Stretching Focus: Gentle stretches to ease into the routine. • Cat-Cow Stretch (1 minute) • Forward Fold (1 minute) • Child’s Pose (1 minute) • Seated Forward Ben

228 likes

Youtube tips you need to know (beginner friendly)

YouTube LITERALLY TELLS you the most searched videos on your studio app. It’s in your best interest to curate content that people are already looking for to gain the most traction. You don’t need to reinvent the wheel, or even think of topics bc but it even tells you which ones are in high demand -

59 likes

A close-up of a MATRIX treadmill console in a gym, displaying metrics like distance, heart rate, and incline. The image is overlaid with text reading "Easy Cardio," "60 minute routine," and "Beginner friendly," indicating a simple cardio workout.

Beginner friendly cardio workout ✨

Shy girl / beginner friendly 🫶🏽

91 likes

10 MINUTE BEGINNER STAIRMASTER WORKOUT💚

If you’re looking for a 10 minute full body burning workout I have the perfect one for you! Don’t let the word beginner fool you this is still a killer workout! I personally burned 136 calories doing this workout myself. the stairmaster is a great way to get some quick cardio in and burn a lot of c

2300 likes

20-Minute Full Body AMRAP (Home Workout)

This is one of my go-to formats when I want everything worked in minimal time. 4 supersets, 10 reps per move, repeat as many rounds as possible. Equipment: dumbbells, kettlebell, resistance band Beginner-friendly with options — go at your own pace. 💾 Save this workout for your next full bod

12 likes

Beginner to Bank: Mastering Candlesticks 101 🧠📊

Before I started trading, candlesticks looked like a bunch of chaos on the screen. Now I get it — they tell a story. A story of fear, greed, pressure, and price movement. If you’re just starting out and don’t know the difference between a bull and a bear, or what a wick even is… this post bre

331 likes

45 MIN BEGINNER LEG DAY 💪🏿

Transform Your Legs in Just 45 Minutes! 🔥 Ready to see real results with a beginner-friendly workout? Let’s crush it together! 💪 #LegDayTransformation #BeginnerWorkout #FitnessChallenge #CardioBlast #WorkoutResults #LegGoals #FitnessJourney #GetFitFast #SweatItOut #Ton

58 likes

A hand holds an open journal displaying handwritten notes, including a to-do list and reflections on a 'DATE plan'. The image is titled 'eleven ways to journal' and shows stacked journals on a desk, with 'lemon8 @itsrebekahjoy' branding.

A desk setup features an open journal, a pen, and stacked notebooks. Overlay text lists the first six journaling methods: brain dump, dream log, lists, gratitude journaling, guided prompts, and scripting, with 'instructions are in the description'.

A closed 'THE HAPPINESS PLANNER SELF-AWARENESS JOURNAL' with a blue pen and a candle on a pink mat. Overlay text lists journaling methods 7-11: visual, bullet, travel, diary, and reflective journaling, along with a quote and 'instructions are in the description'.

11 forms of JOURNALING (beginner-friendly) 🖋️

There are SO many forms of journaling - I’m only sharing 11 here. I hope this shows you how much freedom there is with putting pen to paper. BRAIN DUMP: Write out your flow of consciousness. Basically anything you are thinking, you write. Explore your thoughts without judgement. DREAM LOG:

539 likes

Beginner 21 Day Summer Transformation Program 💦💛

This 21 day summer workout body transformation program is perfect for beginner girlies who are wanting to get into fitness and start creating a body of their dreams! ✨ This 3️⃣ week program is a 3 day workout split with 2 additional cardio workouts. Each workout will take you 30-40 minutes and c

59 likes

Endo & Beginner Workout Plan

My weekly gym split! Moderate, weighted movements are good for endometriosis as it helps to combat inflammation as well as producing feel good hormones that can help if you suffer with low moods or anxiety! I also do a 30 minute incline walk at the end of each session to get my sweat on and

11 likes

10 minute every day makeup (no foundation)

I don’t wear makeup everyday but the times that I do this is my go to no foundation makeup routine. I mostly focus on concealing the dark circles around my eyes. Since I don’t have much hair I also add some eyebrows, a lash strip and I am good to go. Simple, quick and easy. #quickmakeuproutine

44 likes

10-Minute Toned Arms Workout | No Equipment Neede

✨New Arm Workout Coming Tomorrow ✨ 🔥 10-Minute Toned Arms Workout | No Equipment Needed! 🔥 Want sculpted, strong arms without spending hours at the gym? This **10-minute arm workout** is designed to tone and define your biceps, triceps, and shoulders—**no equipment needed!** Whether you’re a

45 likes

TIPS FOR FAT LOSS AS A BEGINNER

Fat loss is hard enough to manage as it is, let alone being a beginner. So, let me help you!! I remember how daunting it was getting into the gym for the first time and trying to figure out what I needed to do to reach my goals. In fact, a huge part of the reason why became a trainer is because

85 likes

BEGINNER AT HOME GLUTES WORKOUT

Here’s a beginner glute workout—whether you're starting out at the gym or working out from home, these exercises are perfect for building and growing your glutes. Perform the following exercises, starting with bodyweight, or you can easily add a dumbbell or resistance band for more challenge.

609 likes

Beginner work out

2 likes

Beginner Pilates workout (at home!)

I LOVE mat Pilates! It’s one of my favorite ways to train my whole entire body. If you’re looking to get a great workout in from home, give this workout a try! All you need is your mat & a small pair of dumbbells or bala bangles. 1. Push ups Option to drop down to your knees. Perform 3 s

256 likes

See more