Get ready to test your strength and stamina with this 45 minute muscular endurance workout! We’ll take on 50 reps of every exercise, alternating between upper body and lower body moves to keep your muscles working and your heart rate elevated. You’ll start with a full warm-up to prepare your body, then move through challenging high-rep sets designed to build endurance, muscular strength, and stamina. We’ll finish with a relaxing standing stretch to leave you feeling accomplished and balanced. This workout is perfect for anyone wanting to: • Build muscular endurance and stamina • Challenge themselves with high rep strength training • Improve total body fitness and conditioning All you need is a set of dumbbells (light, medium, or heavy depending on your fitness level) and a mat. Modifications are shown so you can make it work for you. 👉 Don’t forget to subscribe for more workouts each week! 👉 For mindset coaching, meditations, and more, check out my Substack: https://laurawellsfitness.substack.com/ 👉 Try my guided meditations here: https://www.youtube.com/@RealignYourLife 👉 Listen on Spotify: https://open.spotify.com/show/5mkI17CkDFnydRy34SUrn3?si=DNEDdgk0Q86x64TYZ3bqaw

Let’s move, groove, and get strong — all in one workout! This 45-minute dance-inspired walking workout blends feel-good movement with balance-based core work. You’ll finish with a standing stretch to leave you feeling energized and accomplished. All levels welcome! Modifications for intensity and choreography are shown throughout, so you can honor your body and have fun your way. Whether you’re here for the sweat or the smiles, this workout is about joyful movement — not perfection. Want more support for your body and mind? More ways to stay connected: My Newsletter: https://laurawellsfitness.substack.com/ Guided Meditations: https://www.youtube.com/@RealignYourLife Audio Meditations on Spotify: https://open.spotify.com/show/5mkI17CkDFnydRy34SUrn3?si=ayvvhP–SSmdAyiDSv0nhg

🔥 Punch, kick, and sweat it out with this kickbox-inspired cardio workout! We’ll mix powerful combinations with fun cardio drills to keep your heart pumping and your energy high. No complicated choreography — just simple, effective moves that make you feel strong and empowered. 👉 Perfect for anyone who wants a fun, full-body cardio workout that builds stamina, strength, and confidence. No equipment needed. Just press play and let’s get moving! My Newsletter: https://laurawellsfitness.substack.com/ Guided Meditations: https://www.youtube.com/@RealignYourLife Meditation Audios on Spotify: https://open.spotify.com/show/5mkI17CkDFnydRy34SUrn3?si=ayvvhP–SSmdAyiDSv0nhg.

Get ready for a fun and energizing 30 minute low impact cardio workout that combines dance-inspired moves, cardio drills, and upper body strength exercises using light dumbbells! This routine is joint-friendly, beginner-friendly, and designed to boost your energy while sculpting your arms and shoulders. You’ll move through easy-to-follow cardio combinations, sprinkle in some playful dance moves, and mix it up with effective upper body exercises for a total body burn—without the jumping or impact. Perfect for all fitness levels, with plenty of options to go at your own pace. Equipment Needed: • Light dumbbells ✨ Move with joy, feel strong, and have fun while you sweat! ✨ 🔔 Don’t forget to subscribe for more weekly workouts 📩 Join my newsletter for fitness tips & motivation: https://laurawellsfitness.substack.com 🧘‍♀️ Check out my guided meditations: https://www.youtube.com/@RealignYourLife 🎧 Listen to meditations on Spotify: https://open.spotify.com/show/5mkI17CkDFnydRy34SUrn3?si=ayvvhP–SSmdAyiDSv0nhg

Strengthen your core, improve balance, and elevate your heart rate in this 45 minute Core-Focused Circuit Workout. Using just one light to medium dumbbell (I’m using 8 and 10 pounds), we’ll move through full body exercises designed to challenge your stability and keep your core engaged the entire time. Expect to sweat, build strength, and finish feeling powerful. Equipment • 1 light to medium dumbbell • Mat for floor exercises Format • Warm up • Core-focused circuits with full body movements • Final stretch This workout is perfect if you want to: • Strengthen your core and stability • Burn calories while building strength • Use minimal equipment at home Stay connected • Substack newsletter for training tips, motivation & mindset: https://laurawellsfitness.substack.com/ • Guided meditations on YouTube (Redefine Your Life): https://www.youtube.com/@RealignYourLife • Audio meditations on Spotify: https://open.spotify.com/show/5mkI17CkDFnydRy34SUrn3?si=e8dd18e3ac4343a1 If you loved this workout, hit like, subscribe, and share your favorite core move in the comments! #coreworkout #dumbbellworkout #circuittraining #fullbodyworkout #homefitness #strengthandstability #calorieburn

Build power, stamina, and total body strength in this 45 minute Boxing Bootcamp. We start with a dynamic warm up, then move through four blocks that repeat the pattern: boxing cardio at tempo with the option to speed up, lower body strength with dumbbells, and upper body strength with dumbbells. We finish with a relaxing standing stretch. I show options for impact and intensity so you can make it yours. Equipment Light, medium, and heavy dumbbells, a mat. Optional step or bench for support. Structure • Warm up • Block 1: Boxing cardio, Legs, Upper • Standing stretch Stay connected • My Substack newsletter for mindset, training tips, and program updates: https://laurawellsfitness.substack.com/ • Guided meditations on YouTube (Redefine Your Life): https://www.youtube.com/@RealignYourLife • Audio versions of the meditations on Spotify: https://open.spotify.com/show/5mkI17CkDFnydRy34SUrn3?si=e8dd18e3ac4343a1 If this workout helps you feel stronger, tap like and subscribe. Tell me your favorite combo in the comments and what you want more of next. Music Cardiomixes Safety Listen to your body and modify as needed. Consult your physician before starting any new exercise program. #boxing #cardioboxing #fullbodyworkout #dumbbellworkout #strengthtraining #homeworkout #bootcamp #lowimpactoptions #womenwholift #laurawellsfitness

This 45 minute PHA (Peripheral Heart Action) Workout uses dumbbells to combine strength and cardio benefits in one powerful session. We alternate between upper and lower body moves to keep your heart rate elevated while building balanced strength and endurance. Here’s what to expect: ✔️ Warm-up to get your body moving ✔️ Alternating upper & lower body strength sets (repeated twice for extra burn) ✔️ Dumbbells for light, medium, and heavy work ✔️ Optional step or bench for added variety ✔️ Standing stretch to finish strong Why PHA training? By alternating upper and lower body exercises, your heart works harder to circulate blood between muscle groups. This boosts calorie burn, improves circulation, and builds both strength and endurance—making it one of the smartest, most efficient ways to train. Equipment Needed: • Light, medium & heavy dumbbells • Mat • Optional step or bench Connect with me! Join my newsletter for workout tips & motivation: https://laurawellsfitness.substack.com/ Guided meditations for body confidence & Self Worth: https://www.youtube.com/@UCauMR5zteOFDjhcTKknscMA Audio only guided meditations: https://open.spotify.com/show/5mkI17CkDFnydRy34SUrn3?si=DNEDdgk0Q86x64TYZ3bqaw

Step into your happy place with this 45-minute dance-inspired walking workout! Get ready to move, groove, and elevate your heart rate with a fun, low-impact cardio session that feels more like a party than a workout. This routine combines energetic walking moves with simple, leg-toning bodyweight exercises, all set to an upbeat rhythm. It’s perfect for all fitness levels and easy on your joints. Whether you’re a beginner or a seasoned pro, you can modify every move to match your energy. Add a little extra bounce for more intensity or keep it grounded for a gentle, effective burn. No equipment is needed, just some space to move and a positive attitude. Press play, and let’s get this dance party started! Key Features: Low-impact: Gentle on your joints, but effective for cardio. Full-body: Focuses on cardio and lower body stability Beginner-friendly: Simple moves that are easy to follow. Fun & upbeat: A great way to boost your mood and energy. No equipment required! More ways to stay connected: My Newsletter: https://laurawellsfitness.substack.com/ Guided Meditations: https://www.youtube.com/@RealignYourLife Audio Meditations on Spotify: https://open.spotify.com/show/5mkI17CkDFnydRy34SUrn3?si=ayvvhP–SSmdAyiDSv0nhg

et ready for a fun and efficient 30 minute EMOM workout (Every Minute on the Minute)! We’ll combine strength and cardio moves for a full body challenge that keeps you moving without wasting a second. You’ll get stronger, boost your endurance, and finish feeling accomplished. I’ll show options for intensity and impact throughout, so you can make this workout work for you. EQUIPMENT: light & medium dumbbells (I'm using 5-15 lb dumbbells) and a mat, water & towel More ways to stay connected: My Newsletter: https://laurawellsfitness.substack.com/ Guided Meditations: https://www.youtube.com/@RealignYourLife Meditation Audios on Spotify: https://open.spotify.com/show/5mkI17CkDFnydRy34SUrn3?si=ayvvhP–SSmdAyiDSv0nhg

Ready to sweat, move, and feel powerful? This 45-minute boxing-inspired cardio workout combines fun boxing combinations with intervals of high intensity drills to keep your heart rate up and your energy high. No matter your fitness level, I’ve got you covered with options and modifications for intensity and impact throughout the workout. We’ll build strength, endurance, and coordination while keeping it fun and accessible. Grab some water, clear some space, and let’s get started! ✨ Stay connected: 📩 Join my newsletter for fitness + mindset coaching: https://laurawellsfitness.substack.com/ 🧘 Explore my guided meditations on YouTube: https://www.youtube.com/@RealignYourLife

Get ready for fun and a little sweat! Ok, maybe a lot of sweat. This workout is all about intensity. Whether you choose to keep it more moderate and lower impact or amp it up with higher intensity and impact. I show modifications throughout the workout to help you make the best choice for your body. We'll use dumbbells and an optional step to work the whole body and keep the heart rate elevated for some timed drills and full body combinations. So, if you're ready, let's have fun and get to work! Newsletter & Coaching: https://laurawellsfitness.substack.com/

Get ready for 30 minutes of energizing medball cardio that works your whole body and fires up your core. We’ll use a 4-pound medball to add intensity and fun to simple, effective cardio combinations. A light dumbbell or no equipment at all works too. This workout is designed for all fitness levels, with low and high impact options shown throughout. You’ll boost your endurance, challenge your strength, and finish feeling accomplished and strong. Equipment: Medball (4 lb), light dumbbell, or bodyweight only Music: Provided by CardioMixes.com Newsletter & Coaching: https://laurawellsfitness.substack.com/ Press play and let’s move together!