BEGIN:VCALENDAR VERSION:2.0 PRODID:-//Transform with Nadia - ECPv6.10.2//NONSGML v1.0//EN CALSCALE:GREGORIAN METHOD:PUBLISH X-ORIGINAL-URL:https://transformwithnadia.com X-WR-CALDESC:Events for Transform with Nadia REFRESH-INTERVAL;VALUE=DURATION:PT1H X-Robots-Tag:noindex X-PUBLISHED-TTL:PT1H BEGIN:VTIMEZONE TZID:America/Los_Angeles BEGIN:DAYLIGHT TZOFFSETFROM:-0800 TZOFFSETTO:-0700 TZNAME:PDT DTSTART:20210314T100000 END:DAYLIGHT BEGIN:STANDARD TZOFFSETFROM:-0700 TZOFFSETTO:-0800 TZNAME:PST DTSTART:20211107T090000 END:STANDARD END:VTIMEZONE BEGIN:VEVENT DTSTART;VALUE=DATE:20210331 DTEND;VALUE=DATE:20210401 DTSTAMP:20260524T194916 CREATED:20210228T003207Z LAST-MODIFIED:20210228T003207Z UID:3346-1617148800-1617235199@transformwithnadia.com SUMMARY:Transform Yoga - Wednesday\, March 31\, 2021 DESCRIPTION:Happy Wednesday 😁 Wednesday is our time to flow! Join me for your choice of yoga practice. Namaste 🌾 \n25 Minute Twisting Flow for Back & Shoulders\nThis month’s yoga practice is a 25 minute flow designed t. There’s no equipment required\, but if you have a set of blocks on hand\, grab them. They always come in handy! \nhttps://vimeo.com/517424107 \nThe poses in today’s practice include: \n\nMountain Pose\nChair Pose\nStanding Forward Bend\nStanding Twist\nLow Lunge\nWarrior One\nWarrior Twist\nRevolved Pyramid\nPyramid\nDancer’s Pose\nWide Legged Forward Fold\n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/transform-yoga-wednesday-march-31-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Yoga.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210330 DTEND;VALUE=DATE:20210331 DTSTAMP:20260524T194916 CREATED:20210228T002603Z LAST-MODIFIED:20210228T002603Z UID:3338-1617062400-1617148799@transformwithnadia.com SUMMARY:Strengthen Full Body - Tuesday\, March 30\, 2021 DESCRIPTION:Happy Tuesday 😁 It’s time for a FULL BODY WORKOUT! Complete the warmup video at your own pace\, then follow up with the strength video below! \nFull Body Warmup 3\nYou may remember this cardio workout from yesterday! Well\, today we’re bringing it back to serve as your warmup. It’s designed to build heat in your body! You can follow along with the video or watch it first and then do the moves on your own! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nThe exercise included are: \n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 or 2 more times! \nFull Body Workout 2\nThe exercises in the video are combination moves that work your upper and lower body muscles at the same time! Follow along with the video or watch it once through\, then complete the moves on your own. \nhttps://vimeo.com/516555111 \nThe Exercises\n\nLateral Squat to Stand + Curl\nLong Lunge Hinge + A Fly\nCurtsy + Lateral Overhead Swing [Modification: Lateral Clean]\n\nComplete 8-10 reps if each exercise\, 3 times through. \n  \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/strengthen-full-body-tuesday-march-30-2021-2/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Full-Body.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210329 DTEND;VALUE=DATE:20210330 DTSTAMP:20260524T194916 CREATED:20210228T002030Z LAST-MODIFIED:20210228T002030Z UID:3330-1616976000-1617062399@transformwithnadia.com SUMMARY:Heat It Up + Stretch - Monday\, March 29\, 2021 DESCRIPTION:Happy March 😁 It’s Monday! That means today\, we HEAT IT UP with a quick cardio routine. And this month\, I’m introducing a super-quick core routine you can use to build strong abs and mobility. Enjoy! \nHeat It Up with a Cardio Workout đŸ”„\nThis cardio routine is designed to build some heat in your body! You can follow along with workout or watch it first and do the moves on your own! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nThe exercise included are: \n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 or 2 more times! \nQuick and Simple Core Routine\nThis month on Mondays\, I’m excited to introduce an ab blasting workout to strengthen your core muscles AND improve your mobility. Follow along with the video or complete the exercises on your own. They are listed below! \n \nThe Exercises\n\nFull Crunches\nBicycle Crunches\nSingle Leg Drops\n\nComplete each exercise for 45-60 seconds before moving on to the next. Once you’ve completed them all\, do it again 1-2 more times. \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/heat-it-up-stretch-monday-march-29-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Cardio.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210326 DTEND;VALUE=DATE:20210327 DTSTAMP:20260524T194916 CREATED:20210228T004345Z LAST-MODIFIED:20210228T004345Z UID:3362-1616716800-1616803199@transformwithnadia.com SUMMARY:Focus: Upper Body Strength - Friday\, March 26\, 2021 DESCRIPTION:TGIF! 😁 It’s Friday and today we’re taking the full body workout you completed on Monday\, pulling out some of the upper body portions\, and adding some! Complete the warmup video at your own pace\, then follow up with the strength video! Good luck today! \nBack to Your Cardio Warmup đŸ˜đŸ”„\nBy now\, you must be a pro at this warmup! As you know\, it’s designed to build some heat in your body! Follow along with the video or do the moves on your own! They’re listed below! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nThe Exercises\n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nUpper Body Workout 1\nNow that you’re warm. Let’s dive into your upper body strength exercises!! For today’s workout\, you’ll need a set of DUMBBELLS. Follow along with me or watch the video\, then complete them on your own. You’ll find a list of the exercises and modifications included below. \nhttps://vimeo.com/516568737 \nThe Exercises\n\nAlternating Bicep + Hammer Curls\nLateral Overhead Swing\nBent Over A Fly\nBent Over Tricep Extension\n\nComplete 8-10 repetitions of each exercise. Repeat 2 more times for a total of 3 rounds! \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/focus-upper-body-strength-friday-march-26-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Upper-Body-Workout-2_Renegade-Row.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210325 DTEND;VALUE=DATE:20210326 DTSTAMP:20260524T194916 CREATED:20210228T003833Z LAST-MODIFIED:20210228T003846Z UID:3354-1616630400-1616716799@transformwithnadia.com SUMMARY:Focus: Lower Body Strength - Thursday\, March 25\, 2021 DESCRIPTION:😁 It’s Thursday! Today we’re isolating your lower body for a comprehensive glute and thigh workout! Complete the warmup at your own pace\, then follow up with the strength video below! Good luck today! \nBack to Your Cardio Warmup đŸ˜đŸ”„\nThis cardio warmup is designed to build some heat in your body! Follow along with the video or do the moves on your own! They’re listed below! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nExercises\n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 or 2 more times! \nLower Body Workout 1\nNow that you’re warm. Let’s dive into your lower body exercises!! If you’d like to\, feel free to grab a set of dumbbells for this workout\, but they are not required! Follow along with me or watch the video\, then complete the exercises on your own. You’ll find a list of the exercises below. \nhttps://vimeo.com/516561969 \nExercises\n\nLateral Squat to Stand\nLong Lunge Hinge + Knee Lift\nCurtsies\n\nComplete 10-15 reps of each exercise\, 3 times through. If there are two sides\, make sure to complete 10-15 reps PER SIDE 😉 \n  \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/focus-lower-body-strength-thursday-march-25-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Lower.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210324 DTEND;VALUE=DATE:20210325 DTSTAMP:20260524T194916 CREATED:20210228T003043Z LAST-MODIFIED:20210228T003043Z UID:3344-1616544000-1616630399@transformwithnadia.com SUMMARY:Transform Yoga - Wednesday\, March 24\, 2021 DESCRIPTION:Happy Wednesday 😁 Wednesday is our time to flow! Join me for your choice of yoga practice. Namaste 🌾 \n25 Minute Twisting Flow for Back & Shoulders\nThis month’s yoga practice is a 25 minute flow designed t. There’s no equipment required\, but if you have a set of blocks on hand\, grab them. They always come in handy! \nhttps://vimeo.com/517424107 \nThe poses in today’s practice include: \n\nMountain Pose\nChair Pose\nStanding Forward Bend\nStanding Twist\nLow Lunge\nWarrior One\nWarrior Twist\nRevolved Pyramid\nPyramid\nDancer’s Pose\nWide Legged Forward Fold\n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/transform-yoga-wednesday-march-24-2021-2/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Yoga.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210323 DTEND;VALUE=DATE:20210324 DTSTAMP:20260524T194916 CREATED:20210228T002500Z LAST-MODIFIED:20210228T002500Z UID:3336-1616457600-1616543999@transformwithnadia.com SUMMARY:Strengthen Full Body - Tuesday\, March 23\, 2021 DESCRIPTION:Happy Tuesday 😁 It’s time for a FULL BODY WORKOUT! Complete the warmup video at your own pace\, then follow up with the strength video below! \nFull Body Warmup 3\nYou may remember this cardio workout from yesterday! Well\, today we’re bringing it back to serve as your warmup. It’s designed to build heat in your body! You can follow along with the video or watch it first and then do the moves on your own! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nThe exercise included are: \n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 or 2 more times! \nFull Body Workout 2\nThe exercises in the video are combination moves that work your upper and lower body muscles at the same time! Follow along with the video or watch it once through\, then complete the moves on your own. \nhttps://vimeo.com/516555111 \nThe Exercises\n\nLateral Squat to Stand + Curl\nLong Lunge Hinge + A Fly\nCurtsy + Lateral Overhead Swing [Modification: Lateral Clean]\n\nComplete 8-10 reps if each exercise\, 3 times through. \n  \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/strengthen-full-body-tuesday-march-23-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Full-Body.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210322 DTEND;VALUE=DATE:20210323 DTSTAMP:20260524T194916 CREATED:20210228T001801Z LAST-MODIFIED:20210228T001801Z UID:3328-1616371200-1616457599@transformwithnadia.com SUMMARY:Heat It Up + Stretch - Monday\, March 22\, 2021 DESCRIPTION:Happy March 😁 It’s Monday! That means today\, we HEAT IT UP with a quick cardio routine. And this month\, I’m introducing a super-quick core routine you can use to build strong abs and mobility. Enjoy! \nHeat It Up with a Cardio Workout đŸ”„\nThis cardio routine is designed to build some heat in your body! You can follow along with workout or watch it first and do the moves on your own! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nThe exercise included are: \n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 or 2 more times! \nQuick and Simple Core Routine\nThis month on Mondays\, I’m excited to introduce an ab blasting workout to strengthen your core muscles AND improve your mobility. Follow along with the video or complete the exercises on your own. They are listed below! \n \nThe Exercises\n\nFull Crunches\nBicycle Crunches\nSingle Leg Drops\n\nComplete each exercise for 45-60 seconds before moving on to the next. Once you’ve completed them all\, do it again 1-2 more times. \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/heat-it-up-stretch-monday-march-22-2021-2/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Cardio.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210319 DTEND;VALUE=DATE:20210320 DTSTAMP:20260524T194916 CREATED:20210228T004211Z LAST-MODIFIED:20210228T004211Z UID:3360-1616112000-1616198399@transformwithnadia.com SUMMARY:Focus: Upper Body Strength - Friday\, March 19\, 2021 DESCRIPTION:TGIF! 😁 It’s Friday and today we’re taking the full body workout you completed on Monday\, pulling out some of the upper body portions\, and adding some! Complete the warmup video at your own pace\, then follow up with the strength video! Good luck today! \nBack to Your Cardio Warmup đŸ˜đŸ”„\nBy now\, you must be a pro at this warmup! As you know\, it’s designed to build some heat in your body! Follow along with the video or do the moves on your own! They’re listed below! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nThe Exercises\n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nUpper Body Workout 1\nNow that you’re warm. Let’s dive into your upper body strength exercises!! For today’s workout\, you’ll need a set of DUMBBELLS. Follow along with me or watch the video\, then complete them on your own. You’ll find a list of the exercises and modifications included below. \nhttps://vimeo.com/516568737 \nThe Exercises\n\nAlternating Bicep + Hammer Curls\nLateral Overhead Swing\nBent Over A Fly\nBent Over Tricep Extension\n\nComplete 8-10 repetitions of each exercise. Repeat 2 more times for a total of 3 rounds! \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/focus-upper-body-strength-friday-march-19-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Upper-Body-Workout-2_Renegade-Row.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210318 DTEND;VALUE=DATE:20210319 DTSTAMP:20260524T194916 CREATED:20210228T003656Z LAST-MODIFIED:20210228T003656Z UID:3352-1616025600-1616111999@transformwithnadia.com SUMMARY:Focus: Lower Body Strength - Thursday\, March 18\, 2021 DESCRIPTION:😁 It’s Thursday! Today we’re isolating your lower body for a comprehensive glute and thigh workout! Complete the warmup at your own pace\, then follow up with the strength video below! Good luck today! \nBack to Your Cardio Warmup đŸ˜đŸ”„\nThis cardio warmup is designed to build some heat in your body! Follow along with the video or do the moves on your own! They’re listed below! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nExercises\n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 or 2 more times! \nLower Body Workout 1\nNow that you’re warm. Let’s dive into your lower body exercises!! If you’d like to\, feel free to grab a set of dumbbells for this workout\, but they are not required! Follow along with me or watch the video\, then complete the exercises on your own. You’ll find a list of the exercises below. \nhttps://vimeo.com/516561969 \nExercises\n\nLateral Squat to Stand\nLong Lunge Hinge + Knee Lift\nCurtsies\n\nComplete 10-15 reps of each exercise\, 3 times through. If there are two sides\, make sure to complete 10-15 reps PER SIDE 😉 \n  \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/focus-lower-body-strength-thursday-march-18-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Lower.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210317 DTEND;VALUE=DATE:20210318 DTSTAMP:20260524T194916 CREATED:20210228T002923Z LAST-MODIFIED:20210228T002923Z UID:3341-1615939200-1616025599@transformwithnadia.com SUMMARY:Transform Yoga - Wednesday\, March 17\, 2021 DESCRIPTION:Happy Wednesday 😁 Wednesday is our time to flow! Join me for your choice of yoga practice. Namaste 🌾 \n25 Minute Twisting Flow for Back & Shoulders\nThis month’s yoga practice is a 25 minute flow designed t. There’s no equipment required\, but if you have a set of blocks on hand\, grab them. They always come in handy! \nhttps://vimeo.com/517424107 \nThe poses in today’s practice include: \n\nMountain Pose\nChair Pose\nStanding Forward Bend\nStanding Twist\nLow Lunge\nWarrior One\nWarrior Twist\nRevolved Pyramid\nPyramid\nDancer’s Pose\nWide Legged Forward Fold\n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/transform-yoga-wednesday-march-17-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Yoga.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210316 DTEND;VALUE=DATE:20210317 DTSTAMP:20260524T194916 CREATED:20210228T002354Z LAST-MODIFIED:20210228T002354Z UID:3334-1615852800-1615939199@transformwithnadia.com SUMMARY:Strengthen Full Body - Tuesday\, March 16\, 2021 DESCRIPTION:Happy Tuesday 😁 It’s time for a FULL BODY WORKOUT! Complete the warmup video at your own pace\, then follow up with the strength video below! \nFull Body Warmup 3\nYou may remember this cardio workout from yesterday! Well\, today we’re bringing it back to serve as your warmup. It’s designed to build heat in your body! You can follow along with the video or watch it first and then do the moves on your own! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nThe exercise included are: \n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 or 2 more times! \nFull Body Workout 2\nThe exercises in the video are combination moves that work your upper and lower body muscles at the same time! Follow along with the video or watch it once through\, then complete the moves on your own. \nhttps://vimeo.com/516555111 \nThe Exercises\n\nLateral Squat to Stand + Curl\nLong Lunge Hinge + A Fly\nCurtsy + Lateral Overhead Swing [Modification: Lateral Clean]\n\nComplete 8-10 reps if each exercise\, 3 times through. \n  \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/strengthen-full-body-tuesday-march-16-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Full-Body.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210315 DTEND;VALUE=DATE:20210316 DTSTAMP:20260524T194916 CREATED:20210228T001638Z LAST-MODIFIED:20210228T001638Z UID:3326-1615766400-1615852799@transformwithnadia.com SUMMARY:Heat It Up + Stretch - Monday\, March 15\, 2021 DESCRIPTION:Happy March 😁 It’s Monday! That means today\, we HEAT IT UP with a quick cardio routine. And this month\, I’m introducing a super-quick core routine you can use to build strong abs and mobility. Enjoy! \nHeat It Up with a Cardio Workout đŸ”„\nThis cardio routine is designed to build some heat in your body! You can follow along with workout or watch it first and do the moves on your own! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nThe exercise included are: \n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 or 2 more times! \nQuick and Simple Core Routine\nThis month on Mondays\, I’m excited to introduce an ab blasting workout to strengthen your core muscles AND improve your mobility. Follow along with the video or complete the exercises on your own. They are listed below! \n \nThe Exercises\n\nFull Crunches\nBicycle Crunches\nSingle Leg Drops\n\nComplete each exercise for 45-60 seconds before moving on to the next. Once you’ve completed them all\, do it again 1-2 more times. \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/heat-it-up-stretch-monday-march-15-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Cardio.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210312 DTEND;VALUE=DATE:20210313 DTSTAMP:20260524T194916 CREATED:20210228T004059Z LAST-MODIFIED:20210228T004059Z UID:3358-1615507200-1615593599@transformwithnadia.com SUMMARY:Focus: Upper Body Strength - Friday\, March 12\, 2021 DESCRIPTION:TGIF! 😁 It’s Friday and today we’re taking the full body workout you completed on Monday\, pulling out some of the upper body portions\, and adding some! Complete the warmup video at your own pace\, then follow up with the strength video! Good luck today! \nBack to Your Cardio Warmup đŸ˜đŸ”„\nBy now\, you must be a pro at this warmup! As you know\, it’s designed to build some heat in your body! Follow along with the video or do the moves on your own! They’re listed below! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nThe Exercises\n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nUpper Body Workout 1\nNow that you’re warm. Let’s dive into your upper body strength exercises!! For today’s workout\, you’ll need a set of DUMBBELLS. Follow along with me or watch the video\, then complete them on your own. You’ll find a list of the exercises and modifications included below. \nhttps://vimeo.com/516568737 \nThe Exercises\n\nAlternating Bicep + Hammer Curls\nLateral Overhead Swing\nBent Over A Fly\nBent Over Tricep Extension\n\nComplete 8-10 repetitions of each exercise. Repeat 2 more times for a total of 3 rounds! \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/focus-upper-body-strength-friday-march-12-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Upper-Body-Workout-2_Renegade-Row.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210311 DTEND;VALUE=DATE:20210312 DTSTAMP:20260524T194916 CREATED:20210228T003543Z LAST-MODIFIED:20210228T003543Z UID:3350-1615420800-1615507199@transformwithnadia.com SUMMARY:Focus: Lower Body Strength - Thursday\, March 11\, 2021 DESCRIPTION:😁 It’s Thursday! Today we’re isolating your lower body for a comprehensive glute and thigh workout! Complete the warmup at your own pace\, then follow up with the strength video below! Good luck today! \nBack to Your Cardio Warmup đŸ˜đŸ”„\nThis cardio warmup is designed to build some heat in your body! Follow along with the video or do the moves on your own! They’re listed below! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nExercises\n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 or 2 more times! \nLower Body Workout 1\nNow that you’re warm. Let’s dive into your lower body exercises!! If you’d like to\, feel free to grab a set of dumbbells for this workout\, but they are not required! Follow along with me or watch the video\, then complete the exercises on your own. You’ll find a list of the exercises below. \nhttps://vimeo.com/516561969 \nExercises\n\nLateral Squat to Stand\nLong Lunge Hinge + Knee Lift\nCurtsies\n\nComplete 10-15 reps of each exercise\, 3 times through. If there are two sides\, make sure to complete 10-15 reps PER SIDE 😉 \n  \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/focus-lower-body-strength-thursday-march-11-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Lower.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210310 DTEND;VALUE=DATE:20210311 DTSTAMP:20260524T194916 CREATED:20210228T002828Z LAST-MODIFIED:20210228T002828Z UID:3340-1615334400-1615420799@transformwithnadia.com SUMMARY:Transform Yoga - Wednesday\, March 10\, 2021 DESCRIPTION:Happy Wednesday 😁 Wednesday is our time to flow! Join me for your choice of yoga practice. Namaste 🌾 \n25 Minute Twisting Flow for Back & Shoulders\nThis month’s yoga practice is a 25 minute flow designed t. There’s no equipment required\, but if you have a set of blocks on hand\, grab them. They always come in handy! \nhttps://vimeo.com/517424107 \nThe poses in today’s practice include: \n\nMountain Pose\nChair Pose\nStanding Forward Bend\nStanding Twist\nLow Lunge\nWarrior One\nWarrior Twist\nRevolved Pyramid\nPyramid\nDancer’s Pose\nWide Legged Forward Fold\n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/transform-yoga-wednesday-march-10-2021-2/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Yoga.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210309 DTEND;VALUE=DATE:20210310 DTSTAMP:20260524T194916 CREATED:20210228T002247Z LAST-MODIFIED:20210228T002247Z UID:3332-1615248000-1615334399@transformwithnadia.com SUMMARY:Strengthen Full Body - Tuesday\, March 9\, 2021 DESCRIPTION:Happy Tuesday 😁 It’s time for a FULL BODY WORKOUT! Complete the warmup video at your own pace\, then follow up with the strength video below! \nFull Body Warmup 3\nYou may remember this cardio workout from yesterday! Well\, today we’re bringing it back to serve as your warmup. It’s designed to build heat in your body! You can follow along with the video or watch it first and then do the moves on your own! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nThe exercise included are: \n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 or 2 more times! \nFull Body Workout 2\nThe exercises in the video are combination moves that work your upper and lower body muscles at the same time! Follow along with the video or watch it once through\, then complete the moves on your own. \nhttps://vimeo.com/516555111 \nThe Exercises\n\nLateral Squat to Stand + Curl\nLong Lunge Hinge + A Fly\nCurtsy + Lateral Overhead Swing [Modification: Lateral Clean]\n\nComplete 8-10 reps if each exercise\, 3 times through. \n  \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/strengthen-full-body-tuesday-march-9-2021-2/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Full-Body.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210308 DTEND;VALUE=DATE:20210309 DTSTAMP:20260524T194916 CREATED:20210228T001459Z LAST-MODIFIED:20210228T001459Z UID:3324-1615161600-1615247999@transformwithnadia.com SUMMARY:Heat It Up + Stretch - Monday\, March 8\, 2021 DESCRIPTION:Happy March 😁 It’s Monday! That means today\, we HEAT IT UP with a quick cardio routine. And this month\, I’m introducing a super-quick core routine you can use to build strong abs and mobility. Enjoy! \nHeat It Up with a Cardio Workout đŸ”„\nThis cardio routine is designed to build some heat in your body! You can follow along with workout or watch it first and do the moves on your own! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nThe exercise included are: \n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 or 2 more times! \nQuick and Simple Core Routine\nThis month on Mondays\, I’m excited to introduce an ab blasting workout to strengthen your core muscles AND improve your mobility. Follow along with the video or complete the exercises on your own. They are listed below! \n \nThe Exercises\n\nFull Crunches\nBicycle Crunches\nSingle Leg Drops\n\nComplete each exercise for 45-60 seconds before moving on to the next. Once you’ve completed them all\, do it again 1-2 more times. \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/heat-it-up-stretch-monday-march-8-2021-2/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Cardio.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210305 DTEND;VALUE=DATE:20210306 DTSTAMP:20260524T194916 CREATED:20210228T001239Z LAST-MODIFIED:20210228T001239Z UID:3322-1614902400-1614988799@transformwithnadia.com SUMMARY:Focus: Upper Body Strength - Friday\, March 5\, 2021 DESCRIPTION:TGIF! 😁 It’s Friday and today we’re taking the full body workout you completed on Monday\, pulling out some of the upper body portions\, and adding some! Complete the warmup video at your own pace\, then follow up with the strength video! Good luck today! \nBack to Your Cardio Warmup đŸ˜đŸ”„\nBy now\, you must be a pro at this warmup! As you know\, it’s designed to build some heat in your body! Follow along with the video or do the moves on your own! They’re listed below! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nThe Exercises\n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nUpper Body Workout 1\nNow that you’re warm. Let’s dive into your upper body strength exercises!! For today’s workout\, you’ll need a set of DUMBBELLS. Follow along with me or watch the video\, then complete them on your own. You’ll find a list of the exercises and modifications included below. \nhttps://vimeo.com/516568737 \nThe Exercises\n\nAlternating Bicep + Hammer Curls\nLateral Overhead Swing\nBent Over A Fly\nBent Over Tricep Extension\n\nComplete 8-10 repetitions of each exercise. Repeat 2 more times for a total of 3 rounds! \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/focus-upper-body-strength-friday-march-5-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Upper-Body-Workout-2_Renegade-Row.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210304 DTEND;VALUE=DATE:20210305 DTSTAMP:20260524T194916 CREATED:20210228T000435Z LAST-MODIFIED:20210228T000435Z UID:3319-1614816000-1614902399@transformwithnadia.com SUMMARY:Focus: Lower Body Strength - Thursday\, March 4\, 2021 DESCRIPTION:😁 It’s Thursday! Today we’re isolating your lower body for a comprehensive glute and thigh workout! Complete the warmup at your own pace\, then follow up with the strength video below! Good luck today! \nBack to Your Cardio Warmup đŸ˜đŸ”„\nThis cardio warmup is designed to build some heat in your body! Follow along with the video or do the moves on your own! They’re listed below! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nExercises\n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 or 2 more times! \nLower Body Workout 1\nNow that you’re warm. Let’s dive into your lower body exercises!! If you’d like to\, feel free to grab a set of dumbbells for this workout\, but they are not required! Follow along with me or watch the video\, then complete the exercises on your own. You’ll find a list of the exercises below. \nhttps://vimeo.com/516561969 \nExercises\n\nLateral Squat to Stand\nLong Lunge Hinge + Knee Lift\nCurtsies\n\nComplete 10-15 reps of each exercise\, 3 times through. If there are two sides\, make sure to complete 10-15 reps PER SIDE 😉 \n  \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/focus-lower-body-strength-thursday-march-4-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Lower.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210303 DTEND;VALUE=DATE:20210304 DTSTAMP:20260524T194916 CREATED:20210227T234954Z LAST-MODIFIED:20210227T234954Z UID:3313-1614729600-1614815999@transformwithnadia.com SUMMARY:Transform Yoga - Wednesday\, March 3\, 2021 DESCRIPTION:Happy Wednesday 😁 Wednesday is our time to flow! Join me for your choice of yoga practice. Namaste 🌾 \n25 Minute Twisting Flow for Back & Shoulders\nThis month’s yoga practice is a 25 minute flow designed t. There’s no equipment required\, but if you have a set of blocks on hand\, grab them. They always come in handy! \nhttps://vimeo.com/517424107 \nThe poses in today’s practice include: \n\nMountain Pose\nChair Pose\nStanding Forward Bend\nStanding Twist\nLow Lunge\nWarrior One\nWarrior Twist\nRevolved Pyramid\nPyramid\nDancer’s Pose\nWide Legged Forward Fold\n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/transform-yoga-wednesday-march-3-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Yoga.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210302 DTEND;VALUE=DATE:20210303 DTSTAMP:20260524T194916 CREATED:20210227T233552Z LAST-MODIFIED:20210227T235355Z UID:3310-1614643200-1614729599@transformwithnadia.com SUMMARY:Strengthen Full Body - Tuesday\, March 2\, 2021 DESCRIPTION:Happy Tuesday 😁 It’s time for a FULL BODY WORKOUT! Complete the warmup video at your own pace\, then follow up with the strength video below! \nFull Body Warmup 3\nYou may remember this cardio workout from yesterday! Well\, today we’re bringing it back to serve as your warmup. It’s designed to build heat in your body! You can follow along with the video or watch it first and then do the moves on your own! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nThe exercise included are: \n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 or 2 more times! \nFull Body Workout 2\nThe exercises in the video are combination moves that work your upper and lower body muscles at the same time! Follow along with the video or watch it once through\, then complete the moves on your own. \nhttps://vimeo.com/516555111 \nThe Exercises\n\nLateral Squat to Stand + Curl\nLong Lunge Hinge + A Fly\nCurtsy + Lateral Overhead Swing [Modification: Lateral Clean]\n\nComplete 8-10 reps if each exercise\, 3 times through. \n  \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/strengthen-full-body-tuesday-march-2-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Full-Body.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210301 DTEND;VALUE=DATE:20210302 DTSTAMP:20260524T194916 CREATED:20210227T224107Z LAST-MODIFIED:20210227T224107Z UID:3307-1614556800-1614643199@transformwithnadia.com SUMMARY:Heat It Up + Stretch - Monday\, March 1\, 2021 DESCRIPTION:Happy March 😁 It’s Monday! That means today\, we HEAT IT UP with a quick cardio routine. And this month\, I’m introducing a super-quick core routine you can use to build strong abs and mobility. Enjoy! \nHeat It Up with a Cardio Workout đŸ”„\nThis cardio routine is designed to build some heat in your body! You can follow along with workout or watch it first and do the moves on your own! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/517554132 \nThe exercise included are: \n\nRolling Punches\nInchworms\nPulse Squats + Touch the Ground\nBear Crawl\nJumping Jacks\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 or 2 more times! \nQuick and Simple Core Routine\nThis month on Mondays\, I’m excited to introduce an ab blasting workout to strengthen your core muscles AND improve your mobility. Follow along with the video or complete the exercises on your own. They are listed below! \n \nThe Exercises\n\nFull Crunches\nBicycle Crunches\nSingle Leg Drops\n\nComplete each exercise for 45-60 seconds before moving on to the next. Once you’ve completed them all\, do it again 1-2 more times. \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/heat-it-up-stretch-monday-march-1-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/02/March-Cardio.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210226 DTEND;VALUE=DATE:20210227 DTSTAMP:20260524T194916 CREATED:20210131T001524Z LAST-MODIFIED:20210131T001524Z UID:3270-1614297600-1614383999@transformwithnadia.com SUMMARY:Focus: Upper Body Strength - Friday\, February 26\, 2021 DESCRIPTION:Hey\, hey\, hey! 😁 It’s Friday and today we’re taking the full body workout you completed on Monday\, pulling out some of the upper body portions\, and adding some! Complete the warmup video at your own pace\, then follow up with the strength video! Good luck today! \nBack to Your Cardio Warmup đŸ˜đŸ”„\nBy now\, you must be a pro at this warmup! As you know\, it’s designed to build some heat in your body! Follow along with the video or do the moves on your own! They’re listed below! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/506335362 \nThe Exercises\n\nSprint and Backpedal\nSide Shuffles\nV-Steps\nSwinging Squats (Jumps Optional)\nHigh Knee Sprint\n\nUpper Body Workout 1\nNow that you’re warm. Let’s dive into your upper body strength exercises!! For today’s workout\, you’ll need a set of DUMBBELLS. Follow along with me or watch the video\, then complete them on your own. You’ll find a list of the exercises and modifications included below. \nhttps://vimeo.com/506378502 \nThe Exercises\n\nPushups\nRenegade Row x 2 (right then left)\nPlank to Down Dog\n1 Arm Chest Press (feet up optional) x 2 (right then left)\n\nComplete 8-10 repetitions of each exercise. Repeat 2 more times for a total of 3 rounds! \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/focus-upper-body-strength-friday-february-26-2021-2/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Upper-Body-Workout-2_Renegade-Row.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210225 DTEND;VALUE=DATE:20210226 DTSTAMP:20260524T194916 CREATED:20210130T235558Z LAST-MODIFIED:20210130T235558Z UID:3261-1614211200-1614297599@transformwithnadia.com SUMMARY:Focus: Lower Body Strength - Thursday\, February 25\, 2021 DESCRIPTION:😁 It’s Thursday! Today we’re isolating your lower body for a comprehensive glute and hamstring workout. Complete the warmup at your own pace\, then follow up with the strength video below! Good luck today! \nBack to Your Cardio Warmup đŸ˜đŸ”„\nThis cardio warmup is designed to build some heat in your body! Follow along with the video or do the moves on your own! They’re listed below! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/506335362 \nExercises\n\nSprint and Backpedal\nSide Shuffles\nV-Steps\nSwinging Squats\nHigh Knee Sprint\n\nLower Body Workout 1\nNow that you’re warm. Let’s dive into your lower body exercises!! If you’d like to\, feel free to grab a set of dumbbells and/or ankle weights for this workout\, but they are not required! Follow along with me or watch the video\, then complete the exercises on your own. You’ll find a list of the exercises below. \nhttps://vimeo.com/506373082 \nExercises\n\nGlute Bridges (Weight Optional)\nFire Hydrants (side kick optional)\nSeated Forward Kickouts – Modification: 1 leg at a time\, alternating\nReclined Hip Abductions (ankle weights optional)\n\nComplete 10-15 reps of each exercise\, 3 times through. If there are two sides\, like in the kicks\, make sure to complete 10-15 reps PER SIDE 😉 \n  \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/focus-lower-body-strength-thursday-february-25-2021-2/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Lower-Body-Workout-2_Glute-Bridge.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210224 DTEND;VALUE=DATE:20210225 DTSTAMP:20260524T194916 CREATED:20210204T185413Z LAST-MODIFIED:20210204T185413Z UID:3281-1614124800-1614211199@transformwithnadia.com SUMMARY:Transform Yoga - Wednesday\, February 24\, 2021 DESCRIPTION:Happy Wednesday 😁 Wednesday is our time to flow! Join me for your choice of yoga practice. You’ll find your selections below. \n12 Minute Yoga Flow for Hips & Shoulders\nIf you completed Monday’s workout\, you’ll recognize this one. If you’re fairly new to yoga or just needing a quick practice to help loosen up your joints\, this simple 12 minute practice should do the trick. There’s no equipment required\, but if you have a set of blocks on hand\, grab them. They always come in handy! \nhttps://vimeo.com/506356518 \n  \n25 Minute Core & Mobility Flow\nIf you prefer a practice that stretches’ and strengthens your body at the same time\, try this Core and Mobility Flow. It’s about 25 minutes of delicious hip and shoulder opening with some core moves added in to strengthen your body. Remember that any balance pose here is optional\, so choose the level that’s right for you today. \nhttps://vimeo.com/508290488 \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/transform-yoga-wednesday-february-24-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/10-Minute-Yoga-Practice-1_Reverse-Triangle.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210223 DTEND;VALUE=DATE:20210224 DTSTAMP:20260524T194916 CREATED:20210130T233343Z LAST-MODIFIED:20210130T233343Z UID:3249-1614038400-1614124799@transformwithnadia.com SUMMARY:Strengthen Full Body - Tuesday\, February 23\, 2021 DESCRIPTION:Happy Tuesday 😁 It’s time for a FULL BODY WORKOUT! Complete the warmup video at your own pace\, then follow up with the strength video below! \nFull Body Warmup 2\nYou may remember this cardio workout from yesterday! Well\, today we’re bringing it back to serve as your warmup. It’s designed to build heat in your body! You can follow along with the video or watch it first and then do the moves on your own! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/506335362 \nThe exercises included are: \n\nSprint forward + Backpedal (walk if you need to!)\nSide Shuffles\nV Steps\nSwinging Arms Squats\nHigh Knee Sprint\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 more time! \nFull Body Workout 2\nThe exercises in the video are combination moves that work your upper and lower body muscles at the same time! Follow along with the video or watch it once through\, then complete the moves on your own. \nhttps://vimeo.com/506293754 \nThe Exercises\n\nPushup + Renegade Row\nKneeling Hinge and Lateral Raise\nDown Dog Leg Lift to Plank Knee-In (aka Mountain Climber) x 2 (Right then Left)\n\nComplete 8-10 reps if each exercise\, 3 times through. \n  \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/strengthen-full-body-tuesday-february-23-2021-2/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Full-Body-Workout-2_Intro-Pic.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210222 DTEND;VALUE=DATE:20210223 DTSTAMP:20260524T194916 CREATED:20210130T224723Z LAST-MODIFIED:20210130T232411Z UID:3234-1613952000-1614038399@transformwithnadia.com SUMMARY:Heat It Up + Stretch - Monday\, February 22\, 2021 DESCRIPTION:It’s Monday! That means cardio and mobility training! Try today’s winning combo a cardio warmup with a quick yoga practice that will leave you feeling energized and refreshed. \nHeat It Up with a Cardio Workout đŸ”„\nThis cardio workout is designed to build some heat in your body! You can follow along with workout or watch it first and do the moves on your own! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/506335362 \nThe exercise included are: \n\nSprint forward + Backpedal (walk if you need to!)\nSide Shuffles\nV Steps\nSwinging Arms Squats\nHigh Knee Sprint\n\nComplete 60 seconds of each move\, every minute on the minute without breaks. Once you’ve completed them all the way through\, take a quick break\, then do it 1 or 2 more times! \nStretch & Mobilize with a Quick Yoga Flow\nThis month on Mondays\, I’m excited to introduce a super short yoga flow you can complete post-cardio to help you increase your flexibility and cool down! Your muscle are the MOST mobile when they’re warm\, so this is an opportunity to truly go deeper. \nhttps://vimeo.com/506356518 \nThe Poses\n\nMountain Pose\nChair Pose\nStanding Forward Fold\n1/2 Lift\nReverse Triangle\nWarrior 2\nLow Lunge Twist with Arm Circles\nHalf Split with Dynamic Movement\nWide Legged Forward Fold (optional knee bends) + Twist\n\n  \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/heat-it-up-stretch-monday-february-22-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Cardio-Warmup-and-Yoga.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210219 DTEND;VALUE=DATE:20210220 DTSTAMP:20260524T194916 CREATED:20210131T001223Z LAST-MODIFIED:20210131T001223Z UID:3268-1613692800-1613779199@transformwithnadia.com SUMMARY:Focus: Upper Body Strength - Friday\, February 19\, 2021 DESCRIPTION:Hey\, hey\, hey! 😁 It’s Friday and today we’re taking the full body workout you completed on Monday\, pulling out some of the upper body portions\, and adding some! Complete the warmup video at your own pace\, then follow up with the strength video! Good luck today! \nBack to Your Cardio Warmup đŸ˜đŸ”„\nBy now\, you must be a pro at this warmup! As you know\, it’s designed to build some heat in your body! Follow along with the video or do the moves on your own! They’re listed below! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/506335362 \nThe Exercises\n\nSprint and Backpedal\nSide Shuffles\nV-Steps\nSwinging Squats (Jumps Optional)\nHigh Knee Sprint\n\nUpper Body Workout 1\nNow that you’re warm. Let’s dive into your upper body strength exercises!! For today’s workout\, you’ll need a set of DUMBBELLS. Follow along with me or watch the video\, then complete them on your own. You’ll find a list of the exercises and modifications included below. \nhttps://vimeo.com/506378502 \nThe Exercises\n\nPushups\nRenegade Row x 2 (right then left)\nPlank to Down Dog\n1 Arm Chest Press (feet up optional) x 2 (right then left)\n\nComplete 8-10 repetitions of each exercise. Repeat 2 more times for a total of 3 rounds! \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/focus-upper-body-strength-friday-february-19-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Upper-Body-Workout-2_Renegade-Row.png END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20210218 DTEND;VALUE=DATE:20210219 DTSTAMP:20260524T194916 CREATED:20210130T235321Z LAST-MODIFIED:20210130T235321Z UID:3258-1613606400-1613692799@transformwithnadia.com SUMMARY:Focus: Lower Body Strength - Thursday\, February 18\, 2021 DESCRIPTION:😁 It’s Thursday! Today we’re isolating your lower body for a comprehensive glute and hamstring workout. Complete the warmup at your own pace\, then follow up with the strength video below! Good luck today! \nBack to Your Cardio Warmup đŸ˜đŸ”„\nThis cardio warmup is designed to build some heat in your body! Follow along with the video or do the moves on your own! They’re listed below! Feel free to use the notes section below if you have any questions or thoughts about the workout! \nhttps://vimeo.com/506335362 \nExercises\n\nSprint and Backpedal\nSide Shuffles\nV-Steps\nSwinging Squats\nHigh Knee Sprint\n\nLower Body Workout 1\nNow that you’re warm. Let’s dive into your lower body exercises!! If you’d like to\, feel free to grab a set of dumbbells and/or ankle weights for this workout\, but they are not required! Follow along with me or watch the video\, then complete the exercises on your own. You’ll find a list of the exercises below. \nhttps://vimeo.com/506373082 \nExercises\n\nGlute Bridges (Weight Optional)\nFire Hydrants (side kick optional)\nSeated Forward Kickouts – Modification: 1 leg at a time\, alternating\nReclined Hip Abductions (ankle weights optional)\n\nComplete 10-15 reps of each exercise\, 3 times through. If there are two sides\, like in the kicks\, make sure to complete 10-15 reps PER SIDE 😉 \n  \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n  URL:https://transformwithnadia.com/workout/focus-lower-body-strength-thursday-february-18-2021/ CATEGORIES:workout of the day ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Lower-Body-Workout-2_Glute-Bridge.png END:VEVENT END:VCALENDAR