Mobility improvement

Lower Body Workouts

Full Body Workouts

Upper Body Workouts

ABS Workouts

Strengthen your back and unlock better spine mobility in just 30 minutes with this at-home workout using a resistance band. This session is all about building a stronger, more stable back while improving flexibility and movement through the spine - perfect if you spend a lot of time sitting or want to support better posture and daily movement.

No warm-up or cooldown is needed for this one, so you can jump right in. The exercises are low-impact but highly effective, helping you reduce tension, support your core, and build long-term strength. Grab your resistance band and let’s give your back the attention it deserves!

Resistance Bands

 Video thumbnail: 30 Min BACK Strength and SPINE Mobility 30 Min BACK Strength and SPINE Mobility

 Get ready to fire up your abs and strengthen your core with this 20-minute standing kettlebell workout! Using just one 8kg (17 lbs) kettlebell, we’ll challenge stability, build strength, and improve overall core control - all without needing to get down on the floor.

Standing core exercises are great for engaging deep abdominal muscles, improving posture, and enhancing functional strength for everyday movements. This workout is perfect for home training and will help you develop a stronger, more stable midsection while also improving coordination and balance.

Since this session doesn’t include a warm-up or cooldown, make sure to prep your body beforehand and stretch afterward for optimal results. Grab your kettlebell and let’s get started. Your core will thank you!

Kettlebell

20 Min Standing ABS and CORE Workout with Kettlebell

Get ready for a 40-minute full-body Metcon workout that will challenge your strength, endurance, and overall fitness! This session is designed to build muscle, boost metabolism, and improve conditioning - all from the comfort of your home.

I’ll be using two 8kg (17 lbs) kettlebells, but you can adjust the weight to match your fitness level. Expect a mix of functional movements, explosive power exercises, and controlled strength work to target your entire body.

This workout includes a warm-up to prepare your muscles and a cooldown to help with recovery, so all you need to do is grab your kettlebells and follow along!

Why Metcon?
- Increases strength and endurance
- Burns fat and builds muscle
- Enhances mobility and coordination
- Improves overall athletic performance

Let’s push through this together and get stronger, one rep at a time! Grab your kettlebells and let’s go!

40 Min FULL BODY METCON Workout

Get ready for a 30-minute standing abs and core workout with a heart-pumping cardio finisher! This routine is designed to strengthen your core, improve balance, and boost endurance - all without a single sit-up. We’ll be using two 4kg dumbbells to add resistance and challenge, but you can also modify with a single dumbbell or go bodyweight if needed.

This workout is perfect for home training and focuses on engaging your core while staying on your feet, making it great for posture, stability, and functional strength. The cardio finisher will push your heart rate up, helping to improve endurance and burn extra calories.

Since this session does not include a warm-up or cooldown, make sure to prep your body before starting and stretch afterward for the best results. Grab your dumbbells, find some space, and let’s get stronger together!

Dumbbell

30 Min Standing ABS and CORE + CARDIO Finisher

Get ready to fire up your quads and core with this intense 40-minute workout! Using a 15kg dumbbell and a pair of 6kg dumbbells, this session will challenge your lower body and core strength while improving endurance and stability. Whether you're training at home or looking to switch up your routine, this workout is designed to help you build stronger legs, sculpt your abs, and boost overall functional fitness.

We’ll start with a warm-up to prepare your muscles and finish with a cooldown to help with recovery. These exercises not only strengthen your quads and abs but also improve balance, coordination, and lower body power - key for everything from daily activities to athletic performance.

Grab your dumbbells and let’s get to work. Your legs and core will feel the burn, but the results will be worth it!

40 Min QUADS and ABS Burn with Dumbbells

Strengthen your abs and core without straining your back and neck with this 15-minute, at-home workout. Using a mini resistance band, we'll target your abdominal muscles through various exercises that minimize stress on your spine and neck. This routine is perfect for enhancing core stability, improving posture, while putting less pressure on your back and neck. 

Incorporating a mini resistance band adds extra resistance, effectively engaging your muscles and promoting strength and endurance. Remember to perform a proper warm-up before starting and a cool-down afterward to ensure safety and maximize benefits. 

Join me and experience a safe, effective way to achieve a stronger core right in the comfort of your home.

15 Min ABS and CORE exercises that go easy on your BACK and NECK

Join me for a comprehensive 40-minute upper body workout that you can perform right at home! This session begins with a dynamic warm-up to prepare your muscles and concludes with a relaxing cooldown to aid recovery. Throughout the workout, we'll target the arms, shoulders, chest, and back using two sets of dumbbells—a pair of 4kg and a single 6kg dumbbell. If you have only one set of dumbbells, that's perfectly fine; you can still follow along and adjust the exercises to suit your equipment.

Incorporating upper body strength training into your routine offers numerous benefits, including increased muscle strength, improved posture, enhanced bone density, and a boosted metabolism. By focusing on these exercises, you'll not only tone and define your upper body but also support overall functional fitness, making everyday tasks easier and reducing the risk of injury.

Grab your dumbbells, find a comfortable space, and let's work together to build strength and confidence in your upper body!

40 Min Upper Body Workout

Sculpt and strengthen your midsection with this 20-minute abs and core workout using a medicine ball! This routine is designed to build core strength, improve stability, and enhance overall athletic performance—all from the comfort of your home. I'm using a 4kg medicine ball in this video, but you can adjust the weight based on your fitness level.

A strong core is key to better posture, improved balance, and reduced risk of injury. These dynamic exercises will challenge your abs, obliques, and deep core muscles, making this a perfect workout for anyone looking to develop strength and definition.

No equipment other than your medicine ball—just an effective, time-efficient core workout that will leave you feeling stronger! Grab your ball and let’s get started!

20 Min ABS & CORE Workout with MEDICINE BALL

Start your day feeling refreshed and energized with this 15-minute mobility and stretch routine! This session is designed to improve flexibility, enhance joint mobility, and wake up your body so you can move better throughout the day.

The best part? You don’t need any equipment—just a resistance band (or a towel as a substitute) to add a little extra stretch. This routine is perfect for all fitness levels and can be done right at home.

Why should you do mobility and stretching exercises?
- Increases flexibility and range of motion
- Helps reduce stiffness and muscle tension
- Supports better posture and movement patterns
- Prepares your body for the day ahead or a workout session

Whether you’re easing into your morning, recovering from a tough workout, or just looking for a gentle way to stay active, this routine will leave you feeling loose, refreshed, and ready to take on the day! Grab your resistance band (or towel), find a comfortable space, and let’s get moving!

Yoga Mat

15 MIN MOBILITY and STRETCH | Morning Routine

Get ready for a 30-minute full-body workout that builds strength while improving mobility—all without any equipment! This session is designed to help you move better, feel stronger, and increase flexibility using bodyweight exercises that challenge your muscles and enhance overall mobility.

This workout is perfect for anyone looking to improve functional strength, prevent injuries, and boost performance in everyday movements. You'll be working on balance, stability, and control, making this a great option for all fitness levels.

Let's get started! Grab some space, get moving, and let's build strength with better mobility—right from home!

This can be Done with No Equipment

30 Min Strength and Mobility | FULL BODY workout

Ready for another great medicine ball workout ? This one is a bit more intense and burns a lot of calories but can still be done at home (no throwing or slamming required). 

For this HIIT workout I have used a 4kg ball but any weight that you feel comfortable with would be fine. Get ready to feel some burn in your abs!!

A med ball (also known as heavy ball, medball or exercise ball) is a great tool for anyone's full body fitness routine. It can be especially beneficial for any type of strength training and in particular, core strength training. 

In this video, I am combining a series of exercises which are easy to follow and activate most muscle groups in your body. 

20 Min HIIT Full Body MEDICINE BALL Cardio Workout

This is a 15 min. intense abs workout, targeting all the main abdominal muscle groups (lower abs, upper abs and obliques).

As I have already mentioned in another video, don't expect to get a flat stomach by doing these exercises alone. That's just a fairytale 😊 If that's your fitness goal then get ready to make some changes in your diet and sleep routine also.

Thanks for working out with me!
Have fun and let me know how it went through the comments!
Be healthy, be happy, be fit ! 😊💪

Andreea Petcu

@joy

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