Audio Workouts

15 MIN BUILD-YOUR-OWN HIIT WORKOUT. You can do whatever high intensity exercise(s) you want. You can pick one exercise and only focus on it OR you can pick several exercises and alternate between them. Totally up to you. You can run (outside/treadmill), cycle, run up the stairs, high knees, jumping jacks, jump rope, or whatever other exercise you prefer.  1. ON  2. OFF (60 BPM, to help bring your heart rate down faster*) 3. ON 4. OFF (60 BPM) 5. ON 6. OFF (60 BPM) 7. ON 8. OFF (60 BPM) 9. ON 10. OFF (60 BPM) 11. ON 12. OFF (60 BPM) 13. ON 14. OFF (60 BPM) 15. ON *Your heart synchronizes with the beat of music you are listening to. MUSIC: We are United - Eoin Mantell Breakpoint - Eoin Mantell- Light Utopia - FormantX Leap of Faith - Edgar Hopp Battle Adrenaline - Sons Of Hades Source: EpidemicSound SOCIALS: IG: @leyladaulet Email: leyladaulet@gmail.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/leyla-daulet/support

NO EQUIPMENT, BUILT-IN TIMER 8 MIN PLANK WORKOUT  1. ELBOW PLANK (1MIN) 2. ALTERNATING LEG RAISES (1MIN) - Start in plank position. Keep abs engaged and raise right leg off the floor until it's at about hip height. Then lower your right leg back to the floor. Repeat with your left leg. Keep alternating. 3. SLOW CROSS MOUNTAIN CLIMBERS (1MIN) - Start in a high plank position, wrists under shoulders, core engaged so body forms a straight line from heels to ankles. Bring right knee in toward left elbow, then return to starting position. Bring left knee in toward right elbow, then return to starting position. Continue to alternate. 4. SIDE PLANK (R) (1MIN) - Right forearm directly under your right shoulder. Left arm Straight up or by your side. Head in line with the spine. Both legs extended, left over right. Lift your hips as far from the floor using your core and hold 5. SIDE PLANK (L) (1MIN) - Same thing as right side plank but on the left side. 6. SHOULDER TAPS (1MIN) - Start in a plank position, with your wrists under your shoulders and feet hip width apart. Touch your left shoulder with your right hand and return to plank position. Then, touch your right shoulder with your left hand and continue alternating sides. 7. HIPS DIPS (1MIN) - Start in an elbow plank position. Rotate your hips to the right and dip your body almost to the floor. Return to the starting position and repeat on the left side. Keep alternating.  8. REVERSE PLANK (1MIN) - Start by sitting on the floor with your legs out in front of you. Put your hands on the ground palms down just behind and outside your hips. Then push up and lift your body until it forms a straight line from head to toe. Keep your arms and legs straight and brace your abs. Just as with every type of plank, don’t let yourself droop. MUSIC: Some Thing - Rambutan Leap - AGST Hold on to the Rope - nothanks Gutter - Cushy Source: EpidemicSound SOCIALS: IG: @leyladaulet Email: leyladaulet@gmail.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/leyla-daulet/support

1. TOE TOUCHES (1MIN) - Lie on your back and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet. 2. BICYCLE CRUNCHES (1MIN) - Lying down. Twist, left elbow to right knee. Right elbow to left knee. 3. JACK KNIVES/ V-UPS (1MIN) - Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed. Keep your legs straight. Lift your legs and upper body off the floor at the same time. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position. 4. ELBOW PLANK W/ SIDE STEPS (1MIN) - Start in an elbow plank. Extend your left leg out to the side, about eight inches, gently tapping your toes on the ground. Bring your foot back into a plank. Repeat the same movement with your right leg. Now, alternate. REST (1 MIN) 5. REVERSE CRUNCHES (1 MIN) - Slightly bend your knees. And lift the hips off the floor using your core. Coming down, extend legs back down as low as possible, then back up lifting the hips off the floor. Use your lower abs! 6. STRAIGHT LEG RAISES (1 MIN) - Lying down. Lower back down. Lift both legs up and down. Keep them as straight and bring them as low as possible. 7. SIDE CRUNCHES RIGHT (1 MIN) - Lie on your back. Keeping your torso straight, bend your knees and bring them to the left so they are resting on the floor. Hands together behind your head. Lift your shoulders off the floor in a crunch motion. Keep your shoulders even as if you are doing a regular crunch. 8. SIDE CRUNCHES LEFT (1 MIN) - Lie on your back. Keeping your torso straight, bend your knees and bring them to the right so they are resting on the floor. Hands together behind your head. Lift your shoulders off the floor in a crunch motion. Keep your shoulders even as if you are doing a regular crunch. 9. ELBOW PLANK (1 MIN) Music:  1. What to Do - Hallman 2. Issue - AGST 3. Adore U - waykap, WAT3RS 4. Retriever - Ooyy Source: EpidemicSound https://www.epidemicsound.com/referral/ci0axy/ SOCIALS: IG: @leyladaulet Email: leyladaulet@gmail.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/leyla-daulet/support

This Morning Lymphatic Drainage will wake you up, get the blood flow flowing, and prepare you for the day ahead! Best done on an empty stomach.  LIGHT JUMPS/BOUNCES (1MIN) - Without lifting your toes off the floor, bounce on the spot. Small and fast jumps. When landing, the heels should lightly touch the floor without a feeling of a concussion in the head. For women: Support your breasts with arms bent at the elbows. DEEP DIAPHRAGM BREATHS (1MIN) - Let the breath out fully with your mouth, hunching in, and sucking in the stomach. Hold a few seconds, then take a deep breath in to your belly through your nose, and blossom open into a straight posture. Repeat. FULL ARM CIRCLES (30secs FORWARD, 30secs BACKWARDS) - Start slow and gradually speed up.  FOREARM CIRCLES (15secs FORWARD, 15secs BACKWARDS) - Keeping your arms lifted by your sides, draw circles with your forearms keeping the elbows lifted.  WRIST CIRCLES (30SECS) - Interlock your hands together and do wrist circles. SLOW HEAD ROTATIONS (30secs TO THE RIGHT, 30secs TO THE LEFT) NECK RESISTANCE (1MIN) - Hands Locked behind your head. Now, push head back against hands to ignite the neck muscles. Hold the tension for about 10 seconds. Repeat. DOWNWARD FACING DOG (1MIN)- Aim for the heels to touch the floor. You can stay in this pose OR come in and out of this pose. SOFT KNEES PLANK (2MIN) - Come into a plank and soften your knees to put more pressure on the core. You can hold the plank or come in and out from downward dog to plank position. COBRA TRICEP PUSH-UPS(2MIN) - Palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides. Inhale to lift your chest off the floor. Roll your shoulders back and keep your low ribs on the floor. Make sure your elbows are hugging your sides. Hold this position for 10 seconds. Next, come down to the floor into the beginning position and lift up into cobra again using your tricep muscles. Repeat. HAMSTRING STRETCHES - Sit on the mat with legs in front and at comfortable distance apart, where you can feel a stretch. Bring your chest towards the RIGHT LEG and hold for 30 SECS. Then, to the LEFT LEG 30 SECS, and to the CENTER 30 SECS. DEAD BUG POSE (30secs) - Both legs and arms raised and straight.  SHAVASANA (2MINS) - Lie on your back with your legs straight and arms relaxed at your sides. Take deep breaths, close your eyes and just relax. MUSIC: 1. Bermuda - Ooyy 2. Northern Sunrise - Nylonwings 3. Teenage Lullaby - Ooyy 4. Retriever - Ooyy 5. Genesis - Ooyy 6. By The River - Digital Camel 7. Mojo - Blue Steel 8. Bringing Me Down - Ooyy 9. Samadhi (Alpha 10 hz) - Syntropy 10. ASMR Morning Birdlife - Autonomic Sensations Source: EpidemicSound SOCIALS: IG: @leyladaulet Email: leyladaulet@gmail.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/leyla-daulet/support

HIIT CARDIO to do at home/indoors if you can't go outside, don't have a gym, or just don't want to run.   1. HIGH KNEES (1MIN) 2. JUMPING JACKS (1MIN) 3. MOUNTAIN CLIMBERS (1MIN) >>>> 1:30 REST REPEAT SET x3 MUSIC:  1. Better Came Along - Siine, Danny Shea 2. Ocean Roads - Swif7 3. The Sooner The Better - Yesable 4. Retriever - Ooyy (REST SONG) 5. Balearic Breeze - Sum Wave 6. You Blow My Mind - Hallman 7. Hands On Your Body - Basixx, Frigga 8. Steady Slammin’ - Donell Mase 9. You Heard Him - Hallman 10. Unleash My Halo - Sum Wave Source: EpidemicSound SOCIALS:  IG: @leyladaulet Email: leyladaulet@gmail.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/leyla-daulet/support

AMRAP (As Many Reps As Possible) Style Workout.  DOWNLOAD to workout anytime, anywhere! 1. KNEE TRICEP PUSH-UPS (1:30secs) - Kneeling plank position with arms directly below shoulders. Slowly and with control, lower your chest toward the floor whilst keeping your arms parallel to your sides with elbows pointing backwards. Press through your palms to bring your body back up to the beginning position and repeat. 2. PRAYER PULSES (1:30secs) - Hands together in a prayer position in front of your face. Forearms are touching down to your elbow. Elbows are at the same level as your chin. From here, start pulsing upwards. When pulsing, return back to your original position so that your hands are at the same level as your mouth. 3. PLANK SHOULDER TAPS (1:30secs) - Start in a plank position, with your wrists under your shoulders and feet hip width apart. Touch your left shoulder with your right hand and return to plank position. Then, touch your right shoulder with your left hand and continue alternating sides. 4. WIDE PUSH-UPS (1:30secs) - Start in high plank position with feet together and hands slightly wider than shoulder-width apart, fingers pointing forward. Bend elbows out to the sides to lower torso toward the floor. On the exhale, press into palms to push body away from the floor to return to starting position. If you want, you can also do them on your knees.  5. PLANK UP-DOWNS (1:30secs) - Start in a plank position on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank. Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank. Music:  1. Balearic Breeze - Sum Wave 2. Adore U - waykap, WAT3RS 3. Be Free With Me (Chez Remix) - Siine, Frank Moody, Chez 4. Issue - AGST 5. Journeygirl - Stray Bandit Source: EpidemicSound SOCIALS: IG: @leyladaulet Email: leyladaulet@gmail.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/leyla-daulet/support

AS MANY REPS AS POSSIBLE (AMRAP) STYLE COMBO 3-IN-1 WORKOUT.  Starting off with a 1:30 min WARM-UP. Do some jumping jacks, high knees, whatever you want just to warm up. 1. SLOW SQUATS (5:30 secs): Slow squats with pulses. Feet slightly wider than your hips. Toes pointing straight. Hands together. Make sure that when you squat, your knees don’t pass your toes. You will squat down for 6 counts. Stop. Pulse up 3 counts. Stop. Back down 3 counts, and back up 6 counts. When you come up, don’t straighten your knees fully, keep them slightly bent to keep the tension in the muscles. 2. DONKEY KICKS RIGHT LEG (1 MIN): Starting on all fours. hands directly under your shoulders and your knees directly under your hips. Lift the right leg behind you, keeping the knee bent at a 90 degree angle. The sole of the foot facing the ceiling, kick the leg up. You can bring it down to the starting position after each kick up, or to make it harder, keep the leg up and just pulse. 3. DONKEY KICK LEFT LEG(1MIN): The same but on the left side. 4. HIP ABDUCTIONS RIGHT SIDE (1 MIN): Starting on all fours. Keeping your right knee bent at a 90 degree angle, raise the knee out to the side as high as you can. Bring it down to complete one rep. Do as many as you can in 1 min. 5. HIP ABDUCTIONS LEFT SIDE (1 MIN): The same but on the left side. 6. SUPERMAN LIFTS (30 secs): Lying with belly on the floor. Head in line with the spine, looking down. Arms extended over your head to create a straight line from the tips of your fingers to your toes. Now, lift your arms and legs off of the ground at the same time, squeezing your butt and back as you lift. Hold for a second, then back down. Do as many as you can in 30 secs. 7. SUPERMAN HOLD (30 secs):Here hold the lifted superman position. Squeeze you butt and your back, head in line with the spine. Music:  1. La La Land - Razorspade 2. You Heard Him - Donell Mase 3. Journeygirl - Stray Bandit 4. Be Free With Me (Chez Remix) - Siine, Frank Moody, Chez 5. Cloud Sky - Razorspade 6. Honesty - Hallman 7. Hands On Your Body - Basixx, Frigga 8. The Sooner The Better - Yesable 9. Sweat On Me (Trice Remix) - Tape Machines, Trice, Vicki Vox Source: Epidemic Sound Socials:  IG: @leyladaulet Email: leyladaulet@gmail.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/leyla-daulet/support

Don’t forget to breathe! 45 secs on and 15 secs rest. 1. Bicycle crunches - Lying down. Twist, left elbow to right knee. Right elbow to left knee. 2. Straight Leg Lifts - Lying down. Lower back down. Lift both legs up and down. Keep them as straight and bring them as low as possible. 3. Flutter Kicks - Lying down. Hands by/under your butt. Legs lifted and held as low as you can and flutter your legs up and down.  4. Reverse Crunch - Slightly bend your knees. And lift the hips off the floor using your core. Coming down, extend legs back down as low as possible, then back up lifting the hips off the floor. Use your lower abs! 5. Russian Twists - Sit up position, feet off the ground, 90 degree angle. Slightly lean back, interlock your hands and twist from one side to the other. 6. Right Side Plank - Right forearm directly under your right shoulder. Left arm Straight up or by your side. Head in line with the spine. Both legs extended, left over right. Lift your hips as far from the floor using your core and hold. 7. Left Side Plank - Same thing as right side plank but on the left side.  8. Spider Plank - Straight arm plank. Alternate left knee to left elbow and right knee to right elbow. 9. Leg Tuck Ins - Seated. Hands placed placed behind you back. Fingers pointing straight. Slightly lean back extending your legs fully. Lift the legs off the ground. On your breath out, bring the knees to your chest. Extend and tuck, extend and tuck. Breathe out on the tuck. 10. Elbow Plank Hold  Music:  1. Time by ASHUTOSH-MUSIC from Pixabay 2. Cyber Synth Beat by Music by Quality_Online_Media from Pixabay 3. Comeback by TheEpicWarrior from Pixabay 4. Garage - Topher Mohr and Alex Elena (No Copyright Music) Video Link: https://youtu.be/JQMpl4Peln8) 5. Dj Quads - Raw / Rocky theme song, Workout, Motivational, Training (No Copyright Music) Video Link: https://youtu.be/PJXzFKNX2FU) 6. RKVC - Just Us League / Body Workout, Gym Motivation, Training (No Copyright Music Video Link: https://youtu.be/Szk0Ba-bprk) 7. Joakim Karud - Vibe With Me (No Copyright Music) Video Link: https://youtu.be/j7OlxXJZGRo) 8. Same Time - Spence / Gym - Workout (No Copyright Music) Video Link: https://youtu.be/3tiWVDOId8M) 9. Dark Tranquility - Anno Domini Beats / Training, Workout, Gym (No Copyright Music) Video Link: https://youtu.be/iT2nhJCCsZs) 10. Lox Beats - G_Herbo Type Beat - Reason (No Copyright Music) Video Link: https://youtu.be/NS3jpfhXq7c) --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/leyla-daulet/support

--- Support this podcast: https://anchor.fm/leyla-daulet/support