This can be Done with No Equipment

Dumbbell

Training Bench

Treadmill

Yoga Mat

Barbells

Stationary Bike

Rowing Machine

Ellipticals

Jump Rope

Resistance Bands

Stability Ball

Blocks/Jump Box

Kettlebell

Battle Rope

Spin Bike

Pole

Stair Climber

Gym Racks & Rigs

Specialty Machines

Strength

Power

Cardio

Pilates

Dance

HIIT

Barre

Yoga

Boxing

Kickboxing

Cycling

Running

Bounce

Sculpt

Flexibility

Mobility

Low Impact

Core

Pre- & Postnatal

Meditation

Martial Arts

Plyometrics

Gymnastics

Pole Fitness

Tai chi

Interval Training

Sports

Nutrition & Diet

Balance

This is an ABSOLUTE beginner workout. Just because its beginner doesn't mean its easy but we go through the basics and talk about how we can build from our foundation. 

Beginner Breakthrough: The Basics 

Cardio Box and Total Body Sculpt 

Lets do this Tabata style. What's a tabata?  That's where you work for 20 seconds and rest for 10 seconds over the course of 8 rounds. So you will need an interval timer or download an app on your phone. 
Begin with a squat and alternating kick for your first move. Squat as low as you can and come up with power driving that heel out in front of you as you come up out of the squat. Next, alternate a knee raise with a side kick. You can split this one up 4 rounds on each side or challenge yourself with the full 8 on each side. Then it's time for a side plank with elbow to knee. I'm doing a modified version in the video. You can advance this move by straightening your bottom leg and pressing your foot into the floor for balance. This is one you can also decide to split into 4 rounds each side. Onto a horse stance with a jab for move 4. 8 rounds and get low. Finally, jab and alternating knee raise. Bring them out to the side to target those obliques. Always check your form. 

Kickin' It!

Try this quick and effective at-home ab workout. 🔥
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Do each exercise for 30 secs and rest for 10 secs in between exercises. Repeat 3-5 times.
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🚨 Ready to build stronger ABS⁉️ Let me be your personal trainer! 💪

 📲 DM/text me at 404-539-0149 to book your FREE session.
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At-Home AB Workout 5 🔥

April is almost over meaning new month new challenge but we’re going to switch it up a bit this month! This month’s challenge will be Mindful May! 
Instead of a daily physical exercise we’ll be doing some sort of a mental exercise. 
The challenge is to spend a minimum of 10 minutes everyday doing something mindful or positive for your mental health. 

Mindful May

 In this training, I talk about an easy method to help better support yourself with behavior change. The "Replace" Method can help take the focus off of a negative behavior and replace with a positive behavior to reach a goal.

For my home workout program and recipes visit: www.carliewilliamsfitness.com

Instagram: @williamscarlie33, @carliewilliamsfitness

#nutritioncoaching #sustainablechange #womensfitness #homeexercise 

"The Replace" Method

seriously intense ab workout, Working none stop or to the best of your ability. 12 rounds of 45sec / 30sec. on the 30 second timer that should be your most difficult workout. the thing you hate the most and really feel that BURN!
Keep your core engaged the entire time and focus on form over speed.


15 Minute AB Workout

Join us for a dynamic mat Pilates workout focused on lengthening and toning your legs. Using just a mat and Pilates ball, this challenging session will guide you through a series of exercises designed to enhance flexibility and strength.  


Mat Pilates 

In this beginner-friendly yoga practice, we explore Pratyahara, the withdrawal of the senses, by closing our eyes and minimizing the use of our hands. Without relying on sight or touch, we deepen our awareness of breath, balance, and body positioning, allowing us to tune into the sensations within. This practice encourages trust, mindfulness, and inner stillness, helping you cultivate a deeper connection to yourself beyond external distractions. Perfect for those seeking a meditative and introspective yoga experience.

Beyond the Senses: Moving Within

Beginners inspirations

This course is for you if you:

1. Are tired of having an unhealthy mindset around your nutrition or fitness goals.

2. Want to move away from the all-or-nothing, fad-diet approach and begin creating a sustainable, balanced routine.

3.Want to learn the basics of nutrition to empower yourself to build a routine centered around your unique needs—and avoid the confusion caused by misinformation on social media and online.

4. Want to decrease feelings of “guilt” and “shame” around certain foods and begin experiencing the freedom that comes with balance.

 The purpose of this course is to walk you through the basic components of nutrition and how they can be applied to your individual needs and lifestyle. The following videos will take you through a daily educational topics + a handout!

Visit www.carliewilliamsfitness.com to learn more about this course or to purchase unlimited access to this course!


Nutrition Course Intro: Improving Your Relationship With Food & Nutrition

This back day routine is all about keeping the intensity high and building strength the Flexchamp way. Start with two staple back exercises—wide lat pulldowns and cable pulldowns—then immediately hit a superset of push-ups, pull-ups, and dips (PPDs) to fire up your entire upper body. Do 3 full rounds for a complete pump. This method keeps your muscles guessing and your progress climbing. Let’s work!

Flexchamp back set

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Videos

Immerse yourself in invigorating online fitness experiences through Perspire's diverse collection of videos.