Larie Midkiff
Larie Midkiff
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45 Minute Upper Body & Core Strength Workout | Barre Inspired | At Home | Super Band & DB
Grab a super band (long continuous, circular, light band), a pair of dumbbells (I'm using a pair of 5lb DBs), and a mat for this upper body and ab strength workout with a barre-esque flair. Today's focus is strengthening the entire upper body and core. We will not be in any positions (like first or second) where the legs may get fatigued. This will be a great workout to do if you are still recovering from a previous lower body session. Your superband MUST be fairly light to perform the first block, if it is not light enough block one may not be do-able.
We are moving to approximately 130 bpm (dubbed music over what I'm listening to live) but you and I never HAVE to go at the same speed/tempo. You can go slower or faster, this is your workout! Just try to maintain great form throughout : )
We have four blocks today. There is approximately ten exercises per block. We perform each exercise for 60 seconds. There are no breaks until after each block. If you would like to rest more please do so by rest/pausing during the set or hitting pause on your device. Before switching up the exercise there will be a demo in the upper left hand corner of your screen, and I give verbal cues throughout as well. My mic is unreliable at the moment, so once the workout begins I am doing a voiceover. The volume and sound may change slightly from the intro to the workout portion due to the differences in microphones.
This workout is very high volume, so if needed you can always lighten the resistance mid set, switch to BW only, and/or rest/pause. This one builds and burns. So meet me on your mat with your ball and let’s get to work! 🤜❤️🤛
Let me know how it goes in the comments below!
Skip to 3:15 to begin workout
Workout time: Approx 45:00
Workout with stretch: Approx 48:00
Barre 6 Week Program: ua-cam.com/play/PLkdaCg6IG0aUH715YxynhlEzvYJ0XX90B.html
More Barre Workouts: ua-cam.com/play/PLkdaCg6IG0aVW3YZ2sgWo3cj2tqQeN3AD.html
Advanced 30 Day Program: ua-cam.com/play/PLkdaCg6IG0aVNgNWDAKujDzhemNZfkob-.html&si=7OVQGMB7Hivdb1AR
Month 1 30 Day Workout Program: ua-cam.com/play/PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L.html
Month 2 30 Day Workout Program: ua-cam.com/play/PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu.html
Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: ua-cam.com/play/PLkdaCg6IG0aUwXWuDjqzQ-Gz3MGHC3_x5.html
Month 4: ua-cam.com/play/PLkdaCg6IG0aVkOBn1EjSwJ3crB3e042Pd.html&si=7BbpYv4DWechD0n9
Month 5: ua-cam.com/play/PLkdaCg6IG0aUVNOub7bu59l2QltJki4pu.html&si=H3eaUcmVwbgjack1
Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM
The Workout 60 seconds per exercise
Block 1 - Superband
Front Raise to Face Pull
Face Pull, 3 Pulses
Y Raises
Bradford Press
Tricep Ext
Curl to Press
OH Front Raises with Pulses
SA Lat Raise R
SA Lat Raise L
Bilateral Lateral Raise Tempo Switch
Break
Block 2 - DBs
Neutral Group Row, R
Rear Delt Fly Grip Switch
Neutral Grip Row, L
Upright Row to Press
Circular Press
Curl Uppercut to Press
Zottman Curl
8 Way Raise
4 Way Raise
Lateral Raise
Break
Block 3, BW, DBs, and superband
BW Pushups off/on knees
BW High to Low Plank
DB Side Plank Reverse Fly L
DB Bird Dogs
DB Side Plank Reverse Fly R
BW Plank Shoulder Taps
BW Spiderman Planks
Banded Prone Around the Worlds
Banded Superman to Pulldown
Banded Swimmers
Break
Block 4, BW and DB
DB Reverse Crunch
DB Reverse Crunch, Legs Extended
DB or BW Toss
DB Double Crunch
DB Crunch to Leg Lower
BW iso crunch flutter kicks
DB Half Get up R
DB Half Get up L
BW Supine Pikes
BW Assisted V Ups
BW Bicycle with Leg Lift
BW Bicycles
Burnout
Additional Add-Ons to Compliment this Workout:
Lower Body Barre Strength
ua-cam.com/video/vQeQ7mACKuM/v-deo.htmlsi=epaNMskiJKj1yuFw
ua-cam.com/video/ltee7AuavqE/v-deo.htmlsi=FVwxzmj_ODjwZSeo
Cardio
30 Minute Power Cardio: ua-cam.com/video/KwrYDsuHywc/v-deo.html
20 Minute Cardio/Core Low Impact: ua-cam.com/video/t5UObEUIZFo/v-deo.html
30 Minute Low Impact Cardio: ua-cam.com/video/K__63N9jwHA/v-deo.html
Stretch
13 Minute Mid/Upper Back Stretch: ua-cam.com/video/jk5tpICKjDo/v-deo.html
20 Minute Lower Back Stretch (gentle, relaxing): ua-cam.com/video/9IhliKO3HEw/v-deo.html
15 Minute Hip Stretch: ua-cam.com/video/tX1V-tNjOHU/v-deo.html
15 Minute Daily Stretch (Full Body): ua-cam.com/video/rZChojLld-k/v-deo.html
15 Minute Upper Body Stretch: ua-cam.com/video/y51kiEYKHBA/v-deo.html
Tag me in your posts & stories on IG: @lariemidkiff
Follow "Fit By Larie" on Facebook!
Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)
MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstriped
Переглядів: 1 788

Відео

Month Eight | Hourglass Strong & Fit At-Home Strength Training Program | DBs Bench Bands Barbell19:00Month Eight | Hourglass Strong & Fit At-Home Strength Training Program | DBs Bench Bands Barbell
Month Eight | Hourglass Strong & Fit At-Home Strength Training Program | DBs Bench Bands Barbell
Переглядів 1 тис.14 годин тому
To access this program, click the link below. MAKE A COPY OF THIS PROGRAM BY CLICKING "FILE" - "MAKE A COPY" in order to make edits and track your progress below the cells. Download the google sheets app for a more optimal experience! docs.google.com/spreadsheets/d/17ZNdC4zXh9cEXlY7qooWUFHJbQfZYDiYGUZiDSBvO5U/edit?usp=sharing This is a 4 day at-home strength training program. There is an option...
30 Minute TRX Full Body Strength Workout | Trisets | Low Impact | TRX Only | At Home39:2730 Minute TRX Full Body Strength Workout | Trisets | Low Impact | TRX Only | At Home
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Переглядів 2 тис.День тому
Grab your suspension trainer and a mat for this 30 minute full body strength workout. We begin in a super shortened position and we will be at a mid-length position for most of the remaining workout. The entire workout will be performed with the suspension trainer. Today's focus is total body strength. Today's format is trisets. The trisets go 75 sec, 60 sec, 45 sec, break. The break time will ...
30 Minute Barre Inspired Lower Body and Ab Strength Workout | Low Impact | No Repeats | One DB36:5130 Minute Barre Inspired Lower Body and Ab Strength Workout | Low Impact | No Repeats | One DB
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Переглядів 4,3 тис.14 днів тому
Grab a ball (or small pillow), a bench (or chair/stool), one DB (I'm using one 10 lb DB), and a mat for this lower body and ab barre inspired strength workout. Today's focus is strengthening the glutes, legs, and core. We are moving to approximately 130 bpm (dubbed music over what I'm listening to live) but you and I never HAVE to go at the same speed/tempo. You can go slower or faster, this is...
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Переглядів 3,1 тис.21 день тому
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10 Minute Ab Workout | Bodyweight Only | No Planks, No Standing14:2510 Minute Ab Workout | Bodyweight Only | No Planks, No Standing
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Переглядів 2,7 тис.Місяць тому
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Month Seven | Hourglass Strong & Fit At-Home Strength Training Program | DBs Bench Bands Barbell24:17Month Seven | Hourglass Strong & Fit At-Home Strength Training Program | DBs Bench Bands Barbell
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Переглядів 1,7 тис.Місяць тому
To access this program, click the link below. MAKE A COPY OF THIS PROGRAM BY CLICKING "FILE" - "MAKE A COPY" in order to make edits and track your progress below the cells. Download the google sheets app for a more optimal experience! docs.google.com/spreadsheets/d/188Nt-CJcrViwWMb4OzHB67kDAgqWr7mk-D7qwQLoNBk/edit?usp=sharing This is a 6 day at-home strength training program. All muscle groups ...
45 Minute Full Body Strength Workout | Dumbbells Only | Supersets | Low Impact54:2645 Minute Full Body Strength Workout | Dumbbells Only | Supersets | Low Impact
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Переглядів 4,5 тис.Місяць тому
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30 Minute Upper Body and Core Strength Workout | Dumbbells & Band | Low Impact39:5030 Minute Upper Body and Core Strength Workout | Dumbbells & Band | Low Impact
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Переглядів 4,3 тис.Місяць тому
Grab dumbbells, a light mini band, and a mat for this 30 Minute Upper Body and Core Strength Workout. I also recommend having hydration around as well. For resistance reference I have a pair of 20lb, 15lb, 10lb, and 5lb dumbbells and a light latex mini band. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me ...
45 Minute Full Body TRX Strength Workout | Low Impact | Suspension Training At Home53:0245 Minute Full Body TRX Strength Workout | Low Impact | Suspension Training At Home
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Переглядів 6 тис.Місяць тому
Grab your suspension trainer and a mat for this 45 minute full body strength workout. We begin in a super shortened position and we will be at a mid-length position for most of the remaining workout. The entire workout will be performed with the suspension trainer. Today's focus is full body strength. Today's format is supersets. We will perform each superset twice. The first round will be perf...
30 Minute Continuous Cardio Workout | No Jumping | No Breaks | Apartment Friendly Steady State39:0730 Minute Continuous Cardio Workout | No Jumping | No Breaks | Apartment Friendly Steady State
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Переглядів 3,5 тис.Місяць тому
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Переглядів 2,5 тис.2 місяці тому
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10 Minute Ab Workout | Small Ball & Mat13:2010 Minute Ab Workout | Small Ball & Mat
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Переглядів 2,3 тис.2 місяці тому
All you need is a mat and a ball for this quick 10 minute ab workout. If you don't have a small ball, sub a small pillow or roll up a towel. There are no built-in breaks. The entire workout is performed in a supine (on your back) position. This one is quick and to the point. The main focus of this workout is your rectus abdominals, transverse abdominals, and adductors (inner thighs). (Obliques ...
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Переглядів 1,4 тис.2 місяці тому
To access this program, click the link below. MAKE A COPY OF THIS PROGRAM BY CLICKING "FILE" - "MAKE A COPY" in order to make edits and track your progress below the cells. Download the google sheets app for a more optimal experience! docs.google.com/spreadsheets/d/12qoT5ceBSUfljeMDIwOwSIOIL_HOLs_pU2mpaptdkJc/edit?usp=sharing This is a 5 day at-home strength training program. All muscle groups ...
35 Minute Glute & Inner Thigh Ankle Weight Workout | At-Home | High Volume | Low Impact | No Repeat45:2035 Minute Glute & Inner Thigh Ankle Weight Workout | At-Home | High Volume | Low Impact | No Repeat
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Переглядів 3,3 тис.2 місяці тому
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45 Minute Full Body Strength and Cardio Workout | Dumbbells and Bands | Trisets54:5245 Minute Full Body Strength and Cardio Workout | Dumbbells and Bands | Trisets
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Переглядів 1,9 тис.3 місяці тому
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45 Minute Lower Body At Home Strength Workout | Low Impact | Trisets | Glutes, Quads, Hams, Calves55:1245 Minute Lower Body At Home Strength Workout | Low Impact | Trisets | Glutes, Quads, Hams, Calves
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Переглядів 4,3 тис.3 місяці тому
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Переглядів 2,7 тис.3 місяці тому
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35 Minute Full Body Dumbbell At Home Strength Workout | Supersets | No Jumping42:1035 Minute Full Body Dumbbell At Home Strength Workout | Supersets | No Jumping
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28 Minute Hip and Low Back Mobility Flexibility and Stretch Routine | Hips, Legs, Back, Shoulders30:2128 Minute Hip and Low Back Mobility Flexibility and Stretch Routine | Hips, Legs, Back, Shoulders
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35 Minute Push Pull & Core At-Home Strength Workout | Upper Body | Low Impact | Dumbbells | Band41:4135 Minute Push Pull & Core At-Home Strength Workout | Upper Body | Low Impact | Dumbbells | Band
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Переглядів 4,6 тис.4 місяці тому
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Переглядів 2,3 тис.4 місяці тому
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КОМЕНТАРІ

  • @sissel5369
    @sissel5369 2 години тому

    I was sweating buckets and my butt hurt so bad but I looooved it!

  • @doramonroy5817
    @doramonroy5817 10 годин тому

    Great workout 😅

  • @nataliap2369
    @nataliap2369 18 годин тому

    That was great. And by great I mean brutal. I can barely walk. Thank you so much!

  • @dedickerson8064
    @dedickerson8064 21 годину тому

    Holy mother-loving schnikies! That was so challenging! I used 5's & 8's. Thanks! Loved it except all the pushups! Despite being on knees, they were so fatiguing!

  • @jackiejohnson1149
    @jackiejohnson1149 22 години тому

    HOLY BURN 🔥 ❤

  • @rachelmatson9625
    @rachelmatson9625 23 години тому

    I don't think I will be able to walk the rest of the day but it was great!

  • @Wendy-mr7by
    @Wendy-mr7by День тому

    Definitely effective. I appreciate this type of workout. Low impact; pace and intensity at my age.

  • @dedickerson8064
    @dedickerson8064 День тому

    Oh my goodness! This was an amazing workout! And the night after I slept the best I've slept in over 2 months! Thank you for sharing your fabulous workouts again and again! You are the best on YT❣

  • @sissel5369
    @sissel5369 День тому

    Really nice! I will do all your ankle weight workouts for sure! I like the music, it helps when keeping a good steady pace and also makes me feel a little badass💪🏻

  • @marigelmelo
    @marigelmelo День тому

    Short but effective, i loved it !!!! More like this workouts pls 🏋🏼‍♀️

  • @kristinaellis758
    @kristinaellis758 День тому

    Starting month 6 today!! 🎉 These have been amazing. Thank you!!

  • @michalhonko7878
    @michalhonko7878 День тому

    fantastic, challenging

  • @PaulLambersensGolf
    @PaulLambersensGolf 2 дні тому

    Great workout thank you !

  • @elainemikesell5544
    @elainemikesell5544 2 дні тому

    Perfect for me today.❤

  • @angelayan8712
    @angelayan8712 2 дні тому

    Fantastic!❤

  • @maxinenoble7878
    @maxinenoble7878 3 дні тому

    When you say 'fatigueing' you really mean it don't you? 😂

  • @gracielamoretti6669
    @gracielamoretti6669 3 дні тому

    Excelente 😅

  • @cheriecave9080
    @cheriecave9080 3 дні тому

    I just got my Ninja Creami and I fk love it!!! I loved your video! You were fun to watch and girl, you is ripped! Will be following you...😊

  • @cindypgambino
    @cindypgambino 4 дні тому

    This is on repeat. Doing this 2-3 times a week along with other ab workouts

  • @cindypgambino
    @cindypgambino 4 дні тому

    Holy cow!! Still a burner

  • @fitnesswithjessw1185
    @fitnesswithjessw1185 4 дні тому

    That. Was. Hard! Yikes, I thought I was in shape…

  • @reipus
    @reipus 4 дні тому

    Love bands exercises ❤❤❤ from Montreal

  • @user-oh8hd4em7h
    @user-oh8hd4em7h 4 дні тому

    ❤❤❤🎉

  • @louannepasquarella3465
    @louannepasquarella3465 4 дні тому

    Didn't have a lot of time today so this was a great overall workout. Thanks, Larie!

  • @HelenBeeYoga
    @HelenBeeYoga 4 дні тому

    Loved this. Interesting to hear your fitness journey too 😊

  • @mandywhitney9286
    @mandywhitney9286 4 дні тому

    Whew that was a good one! ❤

  • @angelaholmes8888
    @angelaholmes8888 5 днів тому

    Wow i totally felt the burn my arms and legs did please di more of these i love using my light weights 🔥🔥🔥🌺

  • @mariecarlsson7534
    @mariecarlsson7534 5 днів тому

    Thank you for another great workout. You rock!

  • @i_am_indigi_tahj
    @i_am_indigi_tahj 5 днів тому

    I just found you. Love your vibe. Im not new to strength training. Should i start with this months workout or sraer ftom month 1?

    • @FitbyLarie
      @FitbyLarie 4 дні тому

      You could do either! Take a look at both programs/google docs and see which one peaks your interest more. Also, one is a four day split and the other is a five day split (of course you could always take 4 days out of the five day split to make it a 4 day split) so that may sway your decision as well. Let me know if you have any questions ❤️

  • @Dani-7777
    @Dani-7777 5 днів тому

    Love and hate relationship with this one. Keep them coming! Thank you.🙏🏼

  • @reipus
    @reipus 5 днів тому

    Thanks ❤

  • @jenna_fdn1
    @jenna_fdn1 5 днів тому

    Can u make a one week knee friendly workouts? full body/leg and thigh/booty/ chest... 😢🥺 Thankyou for the videos ❤🤗

    • @FitbyLarie
      @FitbyLarie 5 днів тому

      ua-cam.com/video/MCpVLr11Ce8/v-deo.htmlsi=DLRsDdlWdhpvWwv7 Replace step ups / toe taps (IF they cause discomfort) With single leg RDL / bstance RDL ua-cam.com/video/QWuQ88YSPbA/v-deo.htmlsi=DZ_FMq86z084HFFT If step ups cause discomfort, try smaller stool, brace with hands, perform BW toe taps (braced) or omit Ankle weights - ua-cam.com/video/MCpVLr11Ce8/v-deo.htmlsi=TiRHp0AVGBHpMVdu On these programs, omit any squat/lunge pattern that causes you discomfort or modify to a similar movement pattern that doesn’t cause discomfort- for example BB front squats may not be doable, but reverse lunges may. Think hip flexion > knee flexion. You could also increase sets on other exercises or replace the exercise. Doing isolated exercises on the muscles surrounding the knee may be beneficial. Coppenhagen planks and banded TKEs especially.

    • @jenna_fdn1
      @jenna_fdn1 5 днів тому

      @@FitbyLarie ❤🤗thankyou

  • @cindypgambino
    @cindypgambino 6 днів тому

    Its been a while since ive done one like this. I had to keep pausing the video bc the burn was out of this world!! Whoa! Guess i need to do these more regularly

  • @reipus
    @reipus 6 днів тому

    What nationality are you ?❤❤❤

  • @kathleentoledo1348
    @kathleentoledo1348 6 днів тому

    I can’t wait to try this ..

  • @FitbyLarie
    @FitbyLarie 6 днів тому

    This is a six day training split. To make it a five day training split Perform Lower 1, Push 1, Pull 1, Lower 2, Push 2 on weeks 1 and 3. Perform Lower 1, Pull 1, Push 1, Lower 2, Pull 2 on weeks 2 and 4. Add two rest days per week. To make this a four day training split perform Lower 1, Push 1, Push 2, Lower 2 on weeks 1 and 3. Perform Lower 1, Push 2, Pull 2, Lower 2 on weeks 3 and 4. Add three rest days per week. To make this a three day training split perform Lower 1, Push 1, Pull 1 on weeks 1 and 3. Perform Lower 2, Push 2, Pull 2 on weeks 2 and 4. Add four rest days.

  • @user-oh8hd4em7h
    @user-oh8hd4em7h 6 днів тому

    💖🔥💖🔥💪🍑

  • @meredithklacking7701
    @meredithklacking7701 6 днів тому

    I love all your workouts but this one I love,love, love! This format is perfection! I’ve done this one a bunch. ❤

  • @masharostova6497
    @masharostova6497 6 днів тому

    Larie, you always tell us we rock. Well, you rock too!!❤

  • @ericcrawford7387
    @ericcrawford7387 7 днів тому

    Incredible sweet fest! Thanks, Larie!

  • @angelaholmes8888
    @angelaholmes8888 7 днів тому

    I really enjoyed this workout i used my light and medium bands please do more of these 😊

  • @user-be2tg2zn6z
    @user-be2tg2zn6z 7 днів тому

    Thank you🎉🎉🎉🎉🎉🎉

  • @urgiyeh
    @urgiyeh 7 днів тому

    Wow unbelievable, how can you do this without resting, ohhhh it was hard , but I do that Growing and boosting your self

  • @cindypgambino
    @cindypgambino 7 днів тому

    So good!

  • @thutran-cook5870
    @thutran-cook5870 7 днів тому

    Loved this stretch routine. Thanks!

  • @MM-qv1ge
    @MM-qv1ge 7 днів тому

    AWESOME Larie!!!!!II I made it through the whole workout.I just love it💯💪💪 Mary from Nebraska

  • @bekkaadair854
    @bekkaadair854 7 днів тому

    ✨🙌✨

  • @soccerbean23
    @soccerbean23 8 днів тому

    Your workouts are amazing! I can always count on you to cram a ton of work into a short amount of time (I love your drop-set workouts, so much burn) I have 4 young kids so time management (meaning short or no rests) work best for me. Please please please post more lower body TRX workouts. They are just so fabulous.

  • @Fair704
    @Fair704 8 днів тому

    Thanks for another effective workout!

  • @cindypgambino
    @cindypgambino 8 днів тому

    Wow! Killer