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

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 

Welcome to AsFit Studio where we strive to empower vibrant aging! 
This video is a compact core strengthening workout, utilizing just a mat and Pilates ball.  

Quick and effective ab workout using just a mat and Pilates ball

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!

30 Min Standing ABS and CORE + CARDIO Finisher

Welcome and thank you for letting me be part of your fitness journey! 

In this instructional video you will learn proper form by focusing on mastering the body mechanics of big muscle groups (legs, chest and back), and small muscle groups (biceps, triceps and shoulders), ensuring the movements are performed correctly to avoid injury and optimize performance.
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💯 Live 1-1 virtual personal training via Zoom/Facetime also available! 📲 DM/text me at 404-539-0149 for more info!
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#athome #athomeworkout #athomeworkouts #homeworkouts #homefitness  #personaltraining #transformation #weightlossjourney #weightlosstransformation #weightlossmotivation #fatloss #workoutroutine #fitover40 #fitover50 #accountability #busymom #workingmom #onlinepersonaltrainer #womenthatlift  #girlsthatlift #strengthtraining

Beginners Full Body Workout with Dumbbells

Strong quads, hamstrings, and glutes offer crucial support for daily activities like walking and climbing stairs.  These powerful muscles contribute significantly to athletic performance, improving speed and power.  A well-developed lower body also enhances posture and stability, reducing the risk of injuries.  Regularly working these muscle groups can boost metabolism and contribute to overall fitness.  Focusing on these muscles helps create a balanced and strong physique.


 Quads, Hamstring & glutes workout 

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

In this slow flow class, we explore the five W’s—Who, What, Where, When, and Why—to deepen self-awareness and move with purpose. Through mindful breath and gentle, flowing movement, you'll reflect on who you are in this moment, what your body needs, where you feel grounded, when to surrender, and why you step onto your mat. This practice invites you to slow down, listen inward, and cultivate clarity both on and off the mat.

Who, What, Where, When, Why? Yoga For Clarity

This workout is a full body cardio class with no equipment needed! We have 2 rounds of 6 movements working 60 seconds on, 15 off with a break halfway! We focus on all low-impact cardio movements for this beginner class. Note: For higher intensity movements, please see the advanced version of this class. Enjoy!

Visit: www.carliewilliamsfitness.com for my full home workout program, recipes, and more!

Beginner: 25-Minute Full Body Low Impact Cardio - No Equipment!

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

Start your weekend off on the right foot, then the left foot for this great lower body strength training.

Squatterday!

This is a quick 10-minute core workout for those who barely have 10 minutes.

Core Training

 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

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Videos

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