Ready to challenge your cardio fitness and build real endurance? This 30 minute pyramid cardio sculpt workout is designed to progressively push your stamina while strengthening your entire body. We move through pyramid blocks of: • 30 seconds cardio • 45 seconds cardio • 60 seconds full body dumbbell strength • Then back down the pyramid The shorter intervals allow you to challenge your pace. The longer strength segments build muscular endurance and total body strength. Together, this structure improves cardiovascular capacity, metabolic conditioning, and overall resilience. You choose your intensity. I demonstrate modifications for both impact and intensity throughout the workout so you can push hard or keep things more moderate. Challenging yourself does not mean punishing yourself. It means meeting your edge safely and intentionally. Equipment Needed: Light to medium dumbbells (I’m using 10 lb and 20 lb dumbbells) Why pyramid training works: • Builds cardiovascular capacity without long, steady fatigue • Improves recovery between efforts • Strengthens the heart and lungs • Increases muscular endurance • Keeps your mind engaged and focused Remember: fitness is not about proving anything. It is about building a body that supports your life. If you enjoy workouts that challenge you while still honoring your body, make sure you subscribe and turn on notifications. Join my deeper work beyond workouts: Substack Newsletter https://laurawellsfitness.substack.com Join the 10-Day Inner Voice Course Waitlist https://laura-wells-1356.mykajabi.com/pl/2148706203 The world is a better place with you in it.

Today we’re training head to toe with 4 focused blocks of strength work using light, medium, and heavy dumbbells. This workout is designed to help you build lean muscle, improve endurance, support bone density, and boost overall metabolism, all in one efficient session. We start with a 5 minute warm up to prepare your joints and muscles, move through four full body strength blocks, and finish with a seated stretch to help you recover and reset. Full body training is powerful because it: • Builds strength evenly across the body • Supports healthy aging and bone density • Improves coordination and stability • Boosts metabolism through total muscle engagement • Saves time while delivering real results Equipment needed: • Light dumbbells • Medium dumbbells • Heavy dumbbells • Mat Move at your own pace. Choose weights that challenge you while allowing you to maintain good form. You do not need to rush. Strong and steady wins here. If you enjoy this workout, make sure you’re subscribed so you never miss a new one. I upload multiple workouts each week. ✨ Ready to go deeper than workouts? Join my 10-Day Voice Inside Course (focused on transforming your inner critic): https://laura-wells-1356.mykajabi.com/pl/2148706203 Read my articles on Substack: https://laurawellsfitness.substack.com/

Ready to move, smile, and get your heart rate up without jumping? In today’s dance-inspired cardio walking workout, we’ll learn 6 fun combinations set to energizing music from different decades. This workout is low to moderate intensity and completely low impact, so it’s easy on the joints while still giving you a great cardio boost. You’ll improve coordination, stamina, and mood while simply walking and dancing your way through each combo. No complicated choreography, just easy-to-follow movements that build as we go. This workout is perfect if you: • Want fun cardio without high impact • Are getting back into exercise • Prefer joint-friendly movement • Love music from different decades • Want to boost your energy and mood All levels are welcome. I’ll guide you step by step and offer simple options so you can make it work for your body. Equipment: None Intensity: Low to Moderate Impact: Low If you enjoy this workout, make sure to subscribe and share it with a friend who loves to move. Join my newsletter for deeper mindset and wellness conversations: https://laurawellsfitness.substack.com/ Explore my 10-Day Course, The Voice Within: https://laura-wells-1356.mykajabi.com/pl/2148706203 Remember, the world is a better place with you in it. If you’d like, tell me the exact run time and I can refine the titles to include the minute mark for stronger search optimization.

This 30 minute cardio drills workout is designed to help you build stamina, boost your mood, and move your body without pressure or perfection. We start with a warm-up, then move into two blocks of timed cardio drills. Each block includes three exercises, and each block is repeated twice. The second time through, the intervals are shorter so you can keep the energy up without feeling wiped out. In the second block, I use an optional mini step. You can also use a chair, bench, or nothing at all. I show modifications throughout so you can adjust for intensity and impact and make this workout work for your body today. This is cardio that focuses on feeling capable, strong, and energized, not punished. What you’ll need: Optional mini step, chair, or bench Comfortable space to move Great for: Cardio endurance Stress relief Low-impact or higher-intensity options At-home workouts for all levels If you want a deeper, more compassionate approach to fitness, mindset, and self-trust, you can find me here: Substack: https://laurawellsfitness.substack.com/ 10-Day Course Waitlist: https://laura-wells-df25.mykajabi.com/10-day-the-voice-within If you enjoyed this workout, don’t forget to like, subscribe, and let me know how it felt in the comments.

This 30 minute lower body strength circuit is designed to build strong, resilient legs using just dumbbells and your own body weight. We start with a full warm up, then move into two focused lower body blocks. Each exercise is performed for 45–60 seconds with minimal rest, allowing you to challenge both strength and muscular endurance. Each block is repeated twice so you can settle into the work and feel your legs fully engage. This workout is efficient, steady, and effective, perfect if you want to strengthen your lower body at home without complicated equipment or long rest periods. What to expect • Dumbbell-based lower body strength • Leg and glute focused exercises • Timed intervals for strength and endurance • Minimal rest to keep the workout flowing Equipment • Dumbbells • Mat optional Listen to your body, adjust weights as needed, and take breaks whenever necessary. Links • Substack: https://laurawellsfitness.substack.com/ • 10-Day Course Waitlist: https://laura-wells-df25.mykajabi.com/10-day-the-voice-within If this workout supports you, please like, subscribe, and share it with someone who wants to feel stronger and more confident in their body.

This 45 minute cardio and strength circuit workout is designed to help you build strength, improve endurance, and feel energized in your body. We move through focused blocks of cardio, upper body, lower body, and core using dumbbells and a mat. You’ll get a balanced, full body workout that challenges your muscles and your heart without feeling chaotic or overwhelming. I demonstrate modifications for intensity and impact throughout, so you can meet your body where it is and adjust as needed. What to expect: • Full body cardio and strength circuit • Cardio, upper body, lower body, and core blocks • Dumbbells and mat required • Modifications shown for intensity and impact • Beginner-friendly and scalable for all levels Take breaks when you need them, choose weights that feel right for you, and focus on moving with intention rather than perfection. 💌 Join my Substack for weekly reflections, mindset support, and behind-the-scenes updates: https://laurawellsfitness.substack.com/ 🧠 Get on the waitlist for my 10-Day Course, The Voice Within, focused on quieting the inner critic and building self-trust: https://laura-wells-df25.mykajabi.com/10-day-the-voice-within If you enjoyed this workout, don’t forget to like, subscribe, and let me know in the comments how it felt in your body today.

Are you ready to feel energized and move your body to fun retro 80's pop music? Join me in this beginner-friendly dance-inspired walking workout. This workout is low impact and low to moderate intensity but feel free to make your movement as big as you like. I keep the choreography easy to follow with modifications shown throughout. So do what feels best for your body. No equipment needed. But have water and a towel handy. Set the judgement aside and let's have some fun! 👉 Subscribe for weekly strength, cardio, and mobility workouts designed to help you take care of your body with consistency and self-respect. 📬 Join my Substack for deeper conversations around fitness, mindset, and self-trust: https://laurawellsfitness.substack.com/ 🧠 Learn more about my 10-day course focused on understanding and working with your inner critic. Join the waitlist here: https://laura-wells-df25.mykajabi.com/10-day-the-voice-within

This 30 minute lower body focused strength and cardio workout is designed to build strong, stable legs while keeping your heart rate up. We alternate between dumbbell strength exercises for the lower body and cardio drills that really challenge the legs, helping you improve strength, endurance, and overall lower body resilience. We finish the workout with a lower body balance segment using a balance tool. I am using the top of an aerobic step, but you can also use a chair, a dowel rod, or the wall for support. Modifications for intensity and impact are shown throughout, making this workout accessible and adaptable for many fitness levels. Equipment needed: Dumbbells A mat (optional) Balance support such as a step, chair, dowel, or wall This workout is perfect if you want to feel stronger, improve balance, and build lower body confidence without complicated choreography. 👉 Subscribe for weekly strength, cardio, and mobility workouts designed to help you take care of your body with consistency and self-respect. 📬 Join my Substack for deeper conversations around fitness, mindset, and self-trust: https://laurawellsfitness.substack.com/ 🧠 Learn more about my 10-day course focused on understanding and working with your inner critic. Join the waitlist here: https://laura-wells-df25.mykajabi.com/10-day-the-voice-within

This 45 minute kickbox-inspired cardio workout is designed to help you build stamina, burn calories, and release stress while having fun. We move continuously from one combination to the next, challenging your cardiovascular endurance with punches, kicks, and athletic drills that keep both your body and mind engaged. I offer modifications throughout the workout so you can adjust intensity and impact based on how your body feels. Whether you want to push your limits or keep things lower impact, this workout is meant to meet you where you are. This is a great option if you are looking for: • A high energy cardio workout that improves endurance • A fun way to relieve stress and boost mood • A workout that challenges coordination and focus • An empowering, full body cardio session you can do at home No equipment is needed. Just a little space and a willingness to move. For deeper conversations around mindset, movement, and building a healthier relationship with your body, you can subscribe to my Substack here: https://laurawellsfitness.substack.com/ If you are interested in going beyond workouts and working with the inner voice that often gets in the way of consistency and self-trust, you can join the waitlist for my 10-day course here: https://laura-wells-df25.mykajabi.com/10-day-the-voice-within Thank you for moving with me today.

This 45 minute full body strength workout is designed to help you build strength, improve muscle balance, and feel energized from head to toe. We move through the body in a clear, intentional structure so you always know what you are working and why. We start with a warm up to prepare your joints and muscles, then move into focused lower body work using a booty band and dumbbells. From there, we train the push muscles including chest, shoulders, and triceps, followed by pull muscles including back and biceps. We finish with a full body stretch to help you recover and reset. This workout is set to classic oldies music from the 60s and 70s, bringing a fun, uplifting energy to your strength training session. Equipment needed: • Dumbbells • Booty band (optional) • Mat I offer modifications throughout so you can adjust intensity and make this workout work for your body. If you enjoy workouts that focus on strength, balance, and feeling good in your body, you may also enjoy my writing and coaching work. Subscribe to my Substack for reflections on fitness, mindset, and building a healthier relationship with your body: https://laurawellsfitness.substack.com/ Join the waitlist for my 10-day course focused on working with your inner critic and building internal safety and self-trust: https://laura-wells-df25.mykajabi.com/10-day-the-voice-within

This 45 minute circuit workout alternates cardio combinations, dumbbell upper body strength, and focused core exercises for a balanced, full-body workout you can do at home. You’ll move through energizing cardio sequences, strength work for the arms and shoulders, and core training to build stability and functional strength. Modifications for intensity and impact are shown throughout, so you can adjust the workout to meet your body where it is today. This workout is designed to help you: • Improve cardiovascular fitness • Build upper body strength with dumbbells • Strengthen your core • Increase energy and endurance • Move with confidence using low-impact options Equipment needed: • Dumbbells • Mat Take breaks as needed, choose the option that feels right for you, and focus on taking care of your body rather than pushing for perfection. Want support beyond workouts? If your biggest challenge isn’t motivation, but the inner voice that tells you you’re not doing enough, not disciplined enough, or doing it wrong, I created something specifically for that. The Voice Within is a 10-day guided experience focused on understanding and working with your inner critic so it no longer runs your relationship with food, movement, rest, and self-care. 👉 Join the waitlist here: https://laura-wells-df25.mykajabi.com/10-day-the-voice-within 📝 Subscribe to my Substack Weekly reflections on fitness, mindset, and midlife health. https://laurawellsfitness.substack.com/ If this workout was helpful, please like, subscribe, and leave a comment to let me know how it felt in your body today.

This 45 minute full body strength workout is designed to build total-body strength using a simple and effective tri-set format. We begin with a warm-up, then move through repeated tri-sets that alternate between: • Push exercises • Pull exercises • Lower body exercises This push-pull-legs structure allows you to work the entire body efficiently while giving muscles time to recover between sets. All exercises are done with dumbbells, making this a great option for at-home strength training. This workout is beginner-friendly, with options to adjust weights and pace based on your experience level. Equipment needed: Light, medium, and heavy dumbbells A mat (optional) Want to go deeper than workouts? If you’re working on changing your relationship with movement, your inner voice, and how you show up for yourself, you may be interested in my upcoming 10-day course: 👉 Join the 10-Day “The Voice Within” Waitlist https://laura-wells-df25.mykajabi.com/10-day-the-voice-within This course is designed to help you quiet the inner critic and build a more supportive, grounded relationship with yourself. More support and reflections 📝 Substack Newsletter: https://laurawellsfitness.substack.com/ 🎧 Guided Meditations: https://www.youtube.com/@RealignYourLife Thank you for training with me today. Consistency, compassion, and showing up as you are always matter more than perfection.