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X-WR-CALDESC:Events for Transform with Nadia
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DTSTART:20210314T100000
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20210302
DTEND;VALUE=DATE:20210303
DTSTAMP:20260615T045859
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:20260615T045859
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 🔥\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:20260615T045859
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 😁🔥\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:20260615T045859
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 😁🔥\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:20260615T045859
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:20260615T045859
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:20260615T045859
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 🔥\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:20260615T045859
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 😁🔥\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:20260615T045859
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 😁🔥\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
BEGIN:VEVENT
DTSTART;VALUE=DATE:20210217
DTEND;VALUE=DATE:20210218
DTSTAMP:20260615T045859
CREATED:20210204T185229Z
LAST-MODIFIED:20210204T185229Z
UID:3279-1613520000-1613606399@transformwithnadia.com
SUMMARY:Transform Yoga - Wednesday\, February 17\, 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-17-2021-2/
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:20210216
DTEND;VALUE=DATE:20210217
DTSTAMP:20260615T045859
CREATED:20210130T233148Z
LAST-MODIFIED:20210130T233148Z
UID:3247-1613433600-1613519999@transformwithnadia.com
SUMMARY:Strengthen Full Body - Tuesday\, February 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 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-16-2021/
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:20210215
DTEND;VALUE=DATE:20210216
DTSTAMP:20260615T045859
CREATED:20210130T223438Z
LAST-MODIFIED:20210130T232807Z
UID:3230-1613347200-1613433599@transformwithnadia.com
SUMMARY:Heat It Up + Stretch - Monday\, February 15\, 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 🔥\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-15-2021/
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:20210212
DTEND;VALUE=DATE:20210213
DTSTAMP:20260615T045859
CREATED:20210131T001116Z
LAST-MODIFIED:20210131T001116Z
UID:3266-1613088000-1613174399@transformwithnadia.com
SUMMARY:Focus: Upper Body Strength - Friday\, February 12\, 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 😁🔥\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-12-2021-2/
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:20210211
DTEND;VALUE=DATE:20210212
DTSTAMP:20260615T045859
CREATED:20210130T235419Z
LAST-MODIFIED:20210130T235419Z
UID:3256-1613001600-1613087999@transformwithnadia.com
SUMMARY:Focus: Lower Body Strength - Thursday\, February 11\, 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 😁🔥\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-11-2021/
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
BEGIN:VEVENT
DTSTART;VALUE=DATE:20210210
DTEND;VALUE=DATE:20210211
DTSTAMP:20260615T045859
CREATED:20210204T184843Z
LAST-MODIFIED:20210204T184843Z
UID:3277-1612915200-1613001599@transformwithnadia.com
SUMMARY:Transform Yoga - Wednesday\, February 10\, 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-10-2021/
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:20210209
DTEND;VALUE=DATE:20210210
DTSTAMP:20260615T045859
CREATED:20210130T232942Z
LAST-MODIFIED:20210130T232942Z
UID:3242-1612828800-1612915199@transformwithnadia.com
SUMMARY:Strengthen Full Body - Tuesday\, February 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 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-9-2021-2/
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:20210208
DTEND;VALUE=DATE:20210209
DTSTAMP:20260615T045859
CREATED:20210130T223642Z
LAST-MODIFIED:20210130T232826Z
UID:3232-1612742400-1612828799@transformwithnadia.com
SUMMARY:Heat It Up + Stretch - Monday\, February 8\, 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 🔥\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-8-2021-2/
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:20210205
DTEND;VALUE=DATE:20210206
DTSTAMP:20260615T045859
CREATED:20210131T000933Z
LAST-MODIFIED:20210131T000933Z
UID:3263-1612483200-1612569599@transformwithnadia.com
SUMMARY:Focus: Upper Body Strength - Friday\, February 5\, 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 😁🔥\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\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n 
URL:https://transformwithnadia.com/workout/focus-upper-body-strength-friday-february-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:20210204
DTEND;VALUE=DATE:20210205
DTSTAMP:20260615T045859
CREATED:20210130T234834Z
LAST-MODIFIED:20210130T235131Z
UID:3251-1612396800-1612483199@transformwithnadia.com
SUMMARY:Focus: Lower Body Strength - Thursday\, February 4\, 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 😁🔥\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-4-2021-2/
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:20210203
DTEND;VALUE=DATE:20210204
DTSTAMP:20260615T045859
CREATED:20210204T184716Z
LAST-MODIFIED:20210204T184716Z
UID:3272-1612310400-1612396799@transformwithnadia.com
SUMMARY:Transform Yoga - Wednesday\, February 3\, 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-3-2021-2/
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:20210202
DTEND;VALUE=DATE:20210203
DTSTAMP:20260615T045859
CREATED:20210130T232629Z
LAST-MODIFIED:20210130T232629Z
UID:3237-1612224000-1612310399@transformwithnadia.com
SUMMARY:Strengthen Full Body - Tuesday\, February 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 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-2-2021/
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:20210201
DTEND;VALUE=DATE:20210202
DTSTAMP:20260615T045859
CREATED:20210130T223156Z
LAST-MODIFIED:20210130T232835Z
UID:3225-1612137600-1612223999@transformwithnadia.com
SUMMARY:Heat It Up + Stretch - Monday\, February 1\, 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 🔥\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/prepare-heat-it-up-monday-february-1-2021/
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:20210129
DTEND;VALUE=DATE:20210130
DTSTAMP:20260615T045859
CREATED:20210118T055146Z
LAST-MODIFIED:20210118T055146Z
UID:3221-1611878400-1611964799@transformwithnadia.com
SUMMARY:Focus: Upper Body Strength - Friday\, January 29\, 2021
DESCRIPTION:😁 It’s Friday! Today we’re taking the full body workout you completed on Monday and pulling out just the upper body portions! Complete the warmup video at your own pace\, then follow up with the strength video below! Remember that next week\, you’ll get a new set of workouts. Good luck today! \nUpper Body Warmup 1\nToday’s warmup is a condensed version of the one you completed Monday! Follow along with me as I lead you through a series of upper body moves meant to heat up your muscles and get your heartrate up! Together\, we’ll complete 50 repetitions per move. Feel free to use the notes section below if you have any questions or thoughts about the warmup! \n \nThe Exercises\n\nCross-body Punches – Modification: Straight Punches\nHigh Reaches\nElbow Throws\nSide Jabs\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. \n \nThe Exercises\n\nBicep Curls\nOverhead Press\nBent Over Rows – Modification: If this move fires up your back\, complete it in Quadruped position (see the picture below). Just make sure to keep your back flat and pull one arm at a time (double the reps).\nChest Press\n\nComplete 8-10 repetitions of each exercise. Repeat 2 more times for a total of 3 rounds! \n \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n 
URL:https://transformwithnadia.com/workout/focus-upper-body-strength-friday-january-29-2021/
CATEGORIES:workout of the day
ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Upper-Body-Workout-1_Chest-Press.png
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20210128
DTEND;VALUE=DATE:20210129
DTSTAMP:20260615T045859
CREATED:20210118T054738Z
LAST-MODIFIED:20210118T054738Z
UID:3217-1611792000-1611878399@transformwithnadia.com
SUMMARY:Focus: Lower Body Strength - Thursday\, January 28\, 2021
DESCRIPTION:😁 It’s Thursday! Today we’re taking the full body workout you completed on Monday and pulling out just the lower body portions! Complete the warmup video at your own pace\, then follow up with the strength video below! Next week\, look forward to a new set of workouts. For now… Good luck today! \nLower Body Warmup 1\nToday’s warmup is a condensed version of the one you completed Monday! Follow along with me as I lead you through a series of upper body moves meant to heat up your muscles and get your heartrate up! Together\, we’ll complete about 50 reps per move. Feel free to use the notes section below if you have any questions or thoughts about the warmup! \n \nExercises\n\nFront Kicks\nReverse Kicks\nSide Kicks\nKnee Drives (aka Knee Kicks)\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 for this workout\, but they are not required! Follow along with me or watch the video\, then complete them on your own. You’ll find a list of the exercises below. \n \nExercises\n\nButt 2 Bench Squats\nSide Lunges\nHinged Kicks\nStanding Leg Lifts to the Side\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-january-28-2021/
CATEGORIES:workout of the day
ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Lower-Body-Workout-1_Hinge-Kick.png
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20210127
DTEND;VALUE=DATE:20210128
DTSTAMP:20260615T045859
CREATED:20210118T054159Z
LAST-MODIFIED:20210118T054159Z
UID:3213-1611705600-1611791999@transformwithnadia.com
SUMMARY:Transform Yoga - Wednesday\, January 27\, 2021
DESCRIPTION:Hi! Welcome to your first month of On-Demand Workouts 😁 Wednesday is our time to flow! Join me for an energizing yoga practice! You have two options to choose from this week: a 20 minute flow  for hips and shoulders or a 60 minute strength flow. Next week\, you’ll get a new set of practices to choose from. Enjoy! \n20 Minute Yoga Flow for Hips & Shoulders\nI love this practice because it is great for all-levels. Only one down-dog. Mostly standing poses with a few poses on the mat. \n \n60 Minute Strength Flow\nIf you prefer a practice that stretches’ and strengthens your body at the same time\, try this Strength-Based Flow. It’s 60 minutes of delicious core\, along with hip and shoulder opening. Remember that any balance pose here is optional\, so choose the level that’s right for you today. \n \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n 
URL:https://transformwithnadia.com/workout/transform-yoga-wednesday-january-27-2021/
CATEGORIES:workout of the day
ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Yoga-for-Core-Strength.png
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20210126
DTEND;VALUE=DATE:20210127
DTSTAMP:20260615T045859
CREATED:20210118T053923Z
LAST-MODIFIED:20210118T053923Z
UID:3209-1611619200-1611705599@transformwithnadia.com
SUMMARY:Strengthen Full Body - Tuesday\, January 25\, 2021
DESCRIPTION:Hi! Welcome to your first month of On-Demand Workouts 😁 It’s Tuesday\, and that means it’s time for a FULL BODY WORKOUT! Complete the warmup video at your own pace\, then follow up with the strength video below! Next week\, you’ll get a new set of workouts. Good luck today! \nFull Body Warmup 1\nToday’s warmup is kickboxing inspired! Follow along with me as I lead you through a series of upper\, then lower body moves meant to heat up your muscles and get your heartrate up! Together\, we’ll complete 50 repetitions per move. You’ll find a list of exercises just below the video. Feel free to use the notes section at the bottom of this page if you have any questions or thoughts about the workout! \n \nThe Exercises\n\nCross-body Punches – Modification: Straight Punches\nHigh Reaches\nElbow Throws\nSide Jabs\nFront Kicks\nReverse Kicks\nSide Kicks\nKnee Drive (aka Knee Kick)\n\nComplete 50 reps of each move. \nFull Body Workout 1\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. \n \nThe Exercises\n\nButt to Bench Squat + Overhead Press\nSumo Squat + Curl\nDeadlift + Bent Over Row – If this aggravates your back\, try a kneeling hinge instead of standing. Complete it as shown in the graphic below\, but with your arms extended toward the floor. You can also pull just ONE arm at a time instead of two.\n\nComplete 8-10 reps if each exercise\, 3 times through. \n \n  \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n 
URL:https://transformwithnadia.com/workout/strengthen-full-body-tuesday-january-25-2021-2/
CATEGORIES:workout of the day
ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Full-Body-Workout-1_Low-Row.png
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20210125
DTEND;VALUE=DATE:20210126
DTSTAMP:20260615T045859
CREATED:20210118T053251Z
LAST-MODIFIED:20210118T053251Z
UID:3205-1611532800-1611619199@transformwithnadia.com
SUMMARY:Prepare + Heat It Up - Monday\, January 25\, 2021
DESCRIPTION:It’s Monday! That means foam rolling\, mobility\, and cardio! If you’re new\, complete the first video only. If you’ve been crushing the first video only all month\, give the second one a try!  If you’ve been working out for some time now and need an extra kick\, try the additional challenge outlined below. Good luck today! Next week\, you’ll get a new set of workouts. \nFoam Rolling & Mobility Session 1\nYou’ll need a foam roller for this session. If you don’t have one\, skip the rolling portion and complete the mobility work only [Timestamp 5:20]. Feel free to use the notes section below if you have any questions or thoughts about the workout! \n \nHeat It Up with HIIT Cardio\nThis cardio workout is designed to build some heat in your body while also working your abs! You can follow along with workout or watch it first and do the moves on your own! For best results\, complete 30 seconds per move\, 3-5x through. You’ll find a list of the exercises included below this video. \n \nThe Exercises\n\nCross-body Punches – Modification: Straight Punches\nSeal Jacks (aka Clapping Jumping Jacks) – Modification: Step Jacks\nBurpees – Modification(s): Squats or squat jumps\nMountain Climbers – Modification: Standing High Knee Sprint\n\nWorkout Variation\nWant to make this workout more challenging? Aim for 100 repetitions of each exercise instead of 30 seconds a piece. You can complete them one of 2 ways: \n\n2 rounds of 50 repetitions for each exercise\n4 rounds of 25 reps (alternate between 24 and 26 for unilateral moves)\n\nWhen you’re done\, you will have completed 400 reps! You ROCK 🤟😎 \n  \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n 
URL:https://transformwithnadia.com/workout/prepare-heat-it-up-monday-january-25-2021-2/
CATEGORIES:workout of the day
ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Foam-Rolling-Shot.png
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20210122
DTEND;VALUE=DATE:20210123
DTSTAMP:20260615T045859
CREATED:20210118T055033Z
LAST-MODIFIED:20210118T055228Z
UID:3219-1611273600-1611359999@transformwithnadia.com
SUMMARY:Focus: Upper Body Strength - Friday\, January 22\, 2021
DESCRIPTION:😁 It’s Friday! Today we’re taking the full body workout you completed on Monday and pulling out just the upper body portions! Complete the warmup video at your own pace\, then follow up with the strength video below! Good luck today! \nUpper Body Warmup 1\nToday’s warmup is a condensed version of the one you completed Monday! Follow along with me as I lead you through a series of upper body moves meant to heat up your muscles and get your heartrate up! Together\, we’ll complete 50 repetitions per move. Feel free to use the notes section below if you have any questions or thoughts about the warmup! \n \nThe Exercises\n\nCross-body Punches – Modification: Straight Punches\nHigh Reaches\nElbow Throws\nSide Jabs\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. \n \nThe Exercises\n\nBicep Curls\nOverhead Press\nBent Over Rows – Modification: If this move fires up your back\, complete it in Quadruped position (see the picture below). Just make sure to keep your back flat and pull one arm at a time (double the reps).\nChest Press\n\nComplete 8-10 repetitions of each exercise. Repeat 2 more times for a total of 3 rounds! \n \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n 
URL:https://transformwithnadia.com/workout/focus-upper-body-strength-friday-january-22-2021-2/
CATEGORIES:workout of the day
ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Upper-Body-Workout-1_Chest-Press.png
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20210121
DTEND;VALUE=DATE:20210122
DTSTAMP:20260615T045859
CREATED:20210118T054538Z
LAST-MODIFIED:20210118T054538Z
UID:3215-1611187200-1611273599@transformwithnadia.com
SUMMARY:Focus: Lower Body Strength - Thursday\, January 21\, 2021
DESCRIPTION:Welcome to your first month of On-Demand Workouts 😁 It’s Thursday! Today we’re taking the full body workout you completed on Monday and pulling out just the lower body portions! Complete the warmup video at your own pace\, then follow up with the strength video below! Good luck today! \nLower Body Warmup 1\nToday’s warmup is a condensed version of the one you completed Monday! Follow along with me as I lead you through a series of upper body moves meant to heat up your muscles and get your heartrate up! Together\, we’ll complete about 50 reps per move. Feel free to use the notes section below if you have any questions or thoughts about the warmup! \n \nExercises\n\nFront Kicks\nReverse Kicks\nSide Kicks\nKnee Drives (aka Knee Kicks)\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 for this workout\, but they are not required! Follow along with me or watch the video\, then complete them on your own. You’ll find a list of the exercises below. \n \nExercises\n\nButt 2 Bench Squats\nSide Lunges\nHinged Kicks\nStanding Leg Lifts to the Side\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-january-21-2021-2/
CATEGORIES:workout of the day
ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Lower-Body-Workout-1_Hinge-Kick.png
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20210120
DTEND;VALUE=DATE:20210121
DTSTAMP:20260615T045859
CREATED:20210118T054049Z
LAST-MODIFIED:20210118T054049Z
UID:3211-1611100800-1611187199@transformwithnadia.com
SUMMARY:Transform Yoga - Wednesday\, January 20\, 2021
DESCRIPTION:Hi! Welcome to your first month of On-Demand Workouts 😁 Wednesday is our time to flow! Join me for an energizing yoga practice! You have two options to choose from this week: a 20 minute flow  for hips and shoulders or a 60 minute strength flow. Enjoy! \n20 Minute Yoga Flow for Hips & Shoulders\nI love this practice because it is great for all-levels. Only one down-dog. Mostly standing poses with a few poses on the mat. \n \n60 Minute Strength Flow\nIf you prefer a practice that stretches’ and strengthens your body at the same time\, try this Strength-Based Flow. It’s 60 minutes of delicious core\, along with hip and shoulder opening. Remember that any balance pose here is optional\, so choose the level that’s right for you today. \n \n\n[progressally_note note_id=”1″ allow_attachment=”yes”] \n 
URL:https://transformwithnadia.com/workout/transform-yoga-wednesday-january-20-2021-2/
CATEGORIES:workout of the day
ATTACH;FMTTYPE=image/png:https://transformwithnadia.com/wp-content/uploads/2021/01/Yoga-for-Core-Strength.png
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