Work Out - Dana

290 Pins

5 Sections

Rachel Caballero

Dana | Fitness Coach on Instagram: "👋🏼Have 20 minutes today and want a change up in your cardio routine?!

I’ve got the PERFECT Full Body Low Impact Cardio (NO JUMPING) workout for ya-and the best news?! It doesn’t require any equipment...plus it’s quick + low impact so it won’t stress out those hormones😉

SO >>>>SAVE IT. And dominate it.

I HAVE FAITH IN YOU FRIEND💪🏼

20 minute FULL BODY LOW IMPACT CARDIO
*Beginners: Work 30 sec. Rest 30 sec.
*Intermediate/Advanced: Work 40 sec. Rest for 20 sec.

1️⃣Side Step, Knee/Chest Crunch
2️⃣Reverse Lunge, Kickout Punch (each side)
3️⃣Bear Stance Shoulder Tap, Pop Out Plank
4️⃣Modified Quick Jack, High Knee
5️⃣High/Low Squat
6️⃣Step Up Plank
7️⃣Butt Kickers
8️⃣Lateral Shuffle
9️⃣Dead Bug, Extension
REPEAT ABOVE!!

#lowimpactmovement #lowimpact

Dana | Fitness Coach on Instagram: "🤔Have a workout plan for today?!

Now that I got your attention-go ahead and SAVE this workout and double tap this post 💜

Next-grab some light to medium DBs and get after this workout when you get a chance today! (I’m using 15lbs)
It’s only 15 minutes and NO rep counting involved today. Just work as hard as you can for for 30 seconds and rest for 30s.
I’m sure you’ll enjoy it 😉

Work hard, play hard💃🏻

QUICK HIITer 💥 In <15 min, you can get it done!! 👏🏼
Work 30 seconds-Rest 30 seconds
1️⃣Side Row, Hammer Curl Press
2️⃣Single Side Lateral Lunge, Upright Row (each side)
3️⃣DB Shoulder Tap, Plank Toe Touch
4️⃣DB Duck Walk, Squat Jump
REPEAT ABOVE 3X

#fitfriday #fit #fitmom #fitness #fitnessmotivation #workoutmotivation #workoutoftheday #worko

Cardio

19 Pins

Dana | Fitness Coach | 🤩MOST POPULAR WORKOUT OF 2024👇🏼 🚨 CALLING ALL FITNESS LEVELS🚨 Let’s make it BASIC+ QUICK + EFFECTIVE today! Full Body Strength WITH muscle... | Instagram

Full Body

168 Pins

Dana | Fitness Coach | 💥ALL ARMS >Build your Biceps. >Tone your Triceps. >Sculpt your shoulders 💪🏼 ALL done in 15 minutes! I know what it takes to build muscle... | Instagram

Dana | Fitness Coach | 😍STEAL THIS SCULPTED SERIES 👇🏼 💪🏼Shoulders. All shoulders-and some sneaky surrounding muscles. 🤔Did you know the shoulder is composed of... | Instagram

Arms

53 Pins

Dana | Fitness Coach | LEGS 🍗 done the right way! Target each muscle group in the lower body with these spicy favs 👇🏼 Grab some heavier DBs today if you want!... | Instagram

Dana | Fitness Coach | Let me SHOW YOU HOW…. to build your QUADS🔥 and form that teardrop💧 (of course some of its genetics-but most is hard work!) Quad-focused... | Instagram

Dana | Fitness Coach | ⚡️LEG DAY. Grab the workout👇🏼 *Go heavier with DBs today to really make some lower body #gains 👏🏼 I’m using 20lbs in this workout. LOWER... | Instagram

Legs

39 Pins

Dana | Fitness Coach | 🔥 Complete CORE and MORE 👇🏼👇🏼 more?! ARMS…sneaky arms…let’s just strengthen it all today! *Grab some medium DBs for your activity level... | Instagram

Dana | Fitness Coach on Instagram: "STEAL THIS ONE 👇🏼

⚡️10 MINUTES of standing, weighted ABS💪🏼
Grab one medium weight DB-I’m using 15lbs…

⚡️Work for 45 seconds each exercise-Rest for 15 seconds
Complete 2 full rounds. Done ✔️
1️⃣March Oblique Twist
2️⃣Standing Crunch
3️⃣Lateral Book Opener (each side)
4️⃣Weighted Windmill

#coreworkout #core #abs #abworkout #workoutoftheday #fitover30 #fitover40 #fitmom #fitnessmotivation #fitness #homeworkout #workoutmotivation #fitness #homeworkouts #saturdaysweat"

Dana | Fitness Coach on Instagram: "🤔When was the last time you focused on strengthening your core?! Keep reading…

DEEP CORE = STRONG ABS💥
Breathing patterns, along with deep core strength core strengthening exercises are a game changer for pelvic floor health, better sex 🔥 and strong ABS!

Take 10 minutes today for this one! Guess what?!
NO EQUIPMENT. #noexcuses

10 MIN DEEP CORE-
*Work for 45 seconds-Rest for 15 seconds (As many reps as you can do in the work period)
1️⃣Reverse Bridge + Alternating Knee Raise
2️⃣Rocking Boat
3️⃣Cat Cow Pose
4️⃣Plank Straight Leg Kickout
5️⃣Bridge to alternating oblique crunch
*LOW IMPACT CARDIO CORE FINISHER*
6️⃣Lateral Lunge Elbow to Knee Crunch (each side)

#fit #funworkouts #fitover30 #core #coreworkout #coreworkouts #fitmom #workout #workoutoft

Abs

Dana | Fitness Coach | LEGS 🍗 done the right way! Target each muscle group in the lower body with these spicy favs 👇🏼 Grab some heavier DBs today if you want!... | Instagram

a woman is holding two dumbs in front of a brick wall

Build Muscle

Take That

Dana | Fitness Coach | 💥ALL ARMS >Build your Biceps. >Tone your Triceps. >Sculpt your shoulders 💪🏼 ALL done in 15 minutes! I know what it takes to build muscle... | Instagram

a woman in pink shirt and black shorts holding two dumbbells

Popular Workouts

Full Body

Let It Be

Dana | Fitness Coach | 🤩MOST POPULAR WORKOUT OF 2024👇🏼 🚨 CALLING ALL FITNESS LEVELS🚨 Let’s make it BASIC+ QUICK + EFFECTIVE today! Full Body Strength WITH muscle... | Instagram

a woman in purple leggings and black shirt doing squat exercises

Feelings

Dana | Fitness Coach | 2025. 🤩WHAT A FEELING!! Start new. Start STRONG…1/1/25 🎉 ✨Let me train you today-with these FULL BODY STRENGTH COMBOS💪🏼 ✨TRAINER TIP:... | Instagram

a woman standing in front of a mirror holding a cell phone with the words 20 min full body strength gym workout

Gym

Canning

Dana | Fitness Coach | STEAL IT HERE👇🏼💪🏼 20 MIN Full Body Strength which can be done from home using a chair or bench-OR from the gym…no awkward lying down;)... | Instagram

a woman in pink top and black leggings holding two dumbbells with the words 15 min arms + abs

Dana | Fitness Coach | 😍I HAVE A CRUSH... on ARMS + AB workouts!!! Who is with me?! Get excited about this one🤗 Maybe other than working Bls/TRIs, I have a big... | Instagram

a woman standing on top of a black mat with the words 20 min full body strength

After Christmas

Daily Dose

Dana | Fitness Coach | the perfect one ☝🏼 after Christmas… Full body in 20 minutes… Hope you enjoy your daily dose of full body activation today after the... | Instagram

a woman standing in front of a wall with the words 20 min full body strength cardio

Cardio Workout

Pick One

Cardio

Dana | Fitness Coach | 👇🏼Steal this STRENGTH + CARDIO workout… So good I couldn’t just pick one style today😜 So you get a little of BOTH💪🏼💜 In just 20 minutes of... | Instagram

a woman in black top and leggings holding a dumbbell with text overlay reading 20 min full body combos

Dana | Fitness Coach | THIS IS IT🎉 the one you’ve been waiting for💪🏼 Full body Combos in 20 minutes...take these exercises and dominate this compound strength... | Instagram

a woman standing on a mat in front of a white brick building with a wreath behind her

Loop Bands

Strength Training

Train

Dana | Fitness Coach | 🔥FIRE up your muscles today with BANDS! Small loop bands are super convenient and effective for strength training…and while you travel!... | Instagram

Work Out - Dana

290 Pins

5 Sections

Rachel Caballero

Cardio

19 Pins

Full Body

168 Pins

Arms

53 Pins

Legs

39 Pins

Abs

Dana | Fitness Coach | LEGS 🍗 done the right way! Target each muscle group in the lower body with these spicy favs 👇🏼 Grab some heavier DBs today if you want!... | Instagram

Build Muscle

Take That

Dana | Fitness Coach | 💥ALL ARMS >Build your Biceps. >Tone your Triceps. >Sculpt your shoulders 💪🏼 ALL done in 15 minutes! I know what it takes to build muscle... | Instagram

Popular Workouts

Full Body

Let It Be

Dana | Fitness Coach | 🤩MOST POPULAR WORKOUT OF 2024👇🏼 🚨 CALLING ALL FITNESS LEVELS🚨 Let’s make it BASIC+ QUICK + EFFECTIVE today! Full Body Strength WITH muscle... | Instagram

Feelings

Dana | Fitness Coach | 2025. 🤩WHAT A FEELING!! Start new. Start STRONG…1/1/25 🎉 ✨Let me train you today-with these FULL BODY STRENGTH COMBOS💪🏼 ✨TRAINER TIP:... | Instagram

Gym

Canning

Dana | Fitness Coach | STEAL IT HERE👇🏼💪🏼 20 MIN Full Body Strength which can be done from home using a chair or bench-OR from the gym…no awkward lying down;)... | Instagram

Dana | Fitness Coach | 😍I HAVE A CRUSH... on ARMS + AB workouts!!! Who is with me?! Get excited about this one🤗 Maybe other than working Bls/TRIs, I have a big... | Instagram

After Christmas

Daily Dose

Dana | Fitness Coach | the perfect one ☝🏼 after Christmas… Full body in 20 minutes… Hope you enjoy your daily dose of full body activation today after the... | Instagram

Cardio Workout

Pick One

Cardio

Dana | Fitness Coach | 👇🏼Steal this STRENGTH + CARDIO workout… So good I couldn’t just pick one style today😜 So you get a little of BOTH💪🏼💜 In just 20 minutes of... | Instagram

Dana | Fitness Coach | THIS IS IT🎉 the one you’ve been waiting for💪🏼 Full body Combos in 20 minutes...take these exercises and dominate this compound strength... | Instagram

Loop Bands

Strength Training

Train

Dana | Fitness Coach | 🔥FIRE up your muscles today with BANDS! Small loop bands are super convenient and effective for strength training…and while you travel!... | Instagram