Selah’s Workouts

This 10 minute no equipment, lower body workout targets our entire lower body; glutes, thighs, hamstrings, and calves. It is the perfect routine for both beginners and intermediates. If you are advanced and want to try it out, just add a pair of dumbbells! We start off with some squats, then head into our single-leg sequence where we do all the moves on our right leg followed by them all on our left leg, then we work our calves and finally we finish off with a glute bridge burnout. If you need a break, feel free to take one. We have a couple new moves that you may not have seen before like the Budda Squat. Form is extremely important, so here's how to execute it perfectly. 1. Stand on your right leg and bend your left leg at a 90-degree angle. 2. Slowly squat down and touch your left knee followed by your shin and ankle on the ground. (you should look like you're proposing) 3. When you stand up you want to put all your weight on your right leg (your left leg stays bent and should not help you push off the ground to stand up) 4. If the Budda squat is too difficult, that is totally ok. Just do reverse lunges. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Asaro - Haunted Watch: https://youtu.be/E-M8uGlGx1o Stream: https://frequency.lnk.to/hauntedID Track: Wonder - Stress Watch: https://youtu.be/eG8wd8OLY30 Stream: https://frequency.lnk.to/stressCC Track: Chen Boi, Ben Chaverin - I Wanted To Watch: https://youtu.be/zrsEDQTiAmU Stream: https://frequency.lnk.to/iwantedtoCC Track: Lama, Tokyo Nostalgia & Anna-Sophia Henry - Run Home Watch: https://youtu.be/_m-zZfmf5rs Stream: https://Frequency.lnk.to/runhomeCC Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fitness #getfit #workoutathome #noequipmentworkout #legworkout #buildyourlegs #tonedlegs #noequipmentlegworkout #selahmyers #legworkoutathome #legworkoutforbeginners #tonedlegsworkout

In this new 8 minute Tabata workout, we have 8 different moves that we do twice each. We perform the exercises for 20 seconds and then get a 10-second break. Don't be fooled into thinking it's easy because it is only 8 minutes. Trust me, this one is intense. Really push yourself and try to see how many reps you can get the first time and attempt to beat that number when we do the move for the second time. You got this! This is a full-length workout so just follow along with me. Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Voster & Gallardo X Alek Sandar - Paradise Free download / Stream: https://jupitamusic.com/paradise Track: Marin Hoxha & Vinsmoker - Turn It Up (ft. Xblaze) Free download / Stream: https://jupitamusic.com/turnitup Track: DigitalTek, Maximo & Lawliett - Tainted Love Free download / Stream: https://jupitamusic.com/taintedlove Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fit #fitness #tabataworkout #hiitworkout #hiitcardio #selahmyers #burncalories #workoutathome #noequipmentworkout #8mintabataworkout #tabatahiitworkout #hiitworkoutathome

In this 20-minute full-body workout we use a booty band to build our legs, glutes, shoulders, triceps, biceps, back, and abs! This is a great workout if you want to change up your routine and challenge yourself with something completely different. It's also perfect if you are on vacation and don't have access to dumbbells but still want to get in a short and effective workout. If you don't have a band, you can do it with just your bodyweight or grab some water bottles or dumbbells. If the workout is too easy for you, use a stronger booty band or double up and use 2 at once. We have 3 sections (lower, upper, abs) that we do 2 times each. Each move is done for 30 seconds each with a 30-second break between sections. This is a real-time workout, so just follow along with me. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Hysaze & Slanks - So Far Away Free download / Stream: https://jupitamusic.com/sofaraway Track: Charlie Atom & Freddie Alva - Steal Your Heart Free download / Stream: https://jupitamusic.com/stealyourheart Track: Marin Hoxha - Goodbye (ft. Tara Louise) Free download / Stream: https://jupitamusic.com/goodbye Track: Charles Sebastian - Just To Love You (ft. Junior Paes) Free download / Stream: https://jupitamusic.com/justtoloveyou Track: Daily Squad & Gonan - Effort (feat. Anna-Sophia Henry) Free download / Stream: https://jupitamusic.com/effort Track: Dubio & TH3 DARP - Infinite (ft. Bunny Blake) Free download / Stream: https://jupitamusic.com/infinite Song: ULTRON - Blame Music Released by FreeMusicWave. Link: https://youtu.be/F74L5dVk8Oo Free Download/Stream: https://fanlink.to/gaA3 Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fit #fitness #athomeworkouts #workoutathome #selahmyers #fullbodyworkout #bandedworkout #bootybandworkout #resistancebandworkout #fullbodyworkoutathome #minibandworkout #buildmuscle #buildmuscleathome

In this 10-minute, no equipment ab and cardio workout we have high-intensity moves to get your heart rate up (high knees, repeaters), medium intensity moves that focus more on your core (woodchoppers, standing cross crunch), and of course the killer ab moves (bicycles, Russian twists). This way you can burn calories and work your abs at the same time. I really enjoyed coming up with the combo. Comment down below if you want me to do more 2 in 1 workouts. Remember, you can't target body fat so this isn't going to just burn off your belly fat. In order to lose fat and reveal your abs (or any muscle), you need to be in a calorie deficit. This workout can help you burn calories so it's easier to stay in a deficit (if that's your goal) and it can help build your abs. This is a real-time workout, so just follow along with me. As usual, there are no breaks but if you need one, feel free to take it. It's only 10 minutes so give it your all. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: NCT, Shiah Maisel & Too Martian - News To Me [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/0B-8QJ3qu8k Free Download / Stream: https://ncs.io/NewsToMe Track: Diviners, IZECOLD, Tim Beeren - This Time (ft. CRVN & Molly Ann) [NCS10 Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/yeLyk4dhg3A Free Download / Stream: https://ncs.io/ThisTime Track: Tom Wilson - Zero Gravity (ft. Jauque X) [NCS10 Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/vOERGAOXnoY Free Download / Stream: https://ncs.io/ZeroGravity Track: Cartoon x Time To Talk - Omen (Ft. Asena) [NCS10 Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/7GhO2lncvBg Free Download / Stream: https://ncs.io/Omen Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fitness #getfit #absandcardio #absandcardioworkout #selahmyers #burncalories #hiitandabs #hiitcardioworkout #sixpackabsworkout #absandcardioworkoutathome #absandcardionoequipment #absandhiitcardioworkout #tonedabs

In this 10 min no-equipment arm workout, we will use our bodyweight to target our shoulders, triceps, back, and chest muscles. We do each move for 30 seconds each with no break in between. For those of you that want an additional challenge, you can hold onto a pair of dumbbells (make sure it is very light though because we are holding our arms up for nearly 4 minutes at the beginning of the workout) or you can do all the pushups on your feet instead of your knees! You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Slashtaq & Wanden - Full Speed Ahead [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/USBIGzkFI-Q Free Download / Stream: https://ncs.io/FullSpeedAhead Track: Sam Ourt & FERGO - Love Me [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/gB_TIdfqqo0 Free Download / Stream: https://ncs.io/SFLoveMe Track: Syn Cole - Melodia [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/lryR2WJAd3g Free Download / Stream: https://ncs.io/Melodia Typical & Mathys feat. Rachel Leycroft - Over This Link: https://youtu.be/bhBV90NXxno Stream/Free Download: https://fanlink.to/f3qw Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #armworkout #noequipmentarmworkout #selahmyers #getfitathome #buildyourarms #tonedarms #intermediatearmworkout #10minarmworkout #beginnerarmworkout #upperbody #backworkout

In this 5 minute lower body warm-up, we have 10 dynamic stretches that target your thighs, hamstrings, glutes, and hip flexors. We do each one for 30 seconds. Although warming up is often forgotten, it is very important and should be done before each workout. It greatly lowers the possibility of getting injured and some people even feel more motivated to workout after doing a proper warmup. Health and fitness is a lifestyle, so if you want to do this for the long run (which you probably do) take the extra 5-10 minutes before each workout to properly warm up. This means doing dynamic stretches (like these) and not static stretches (static stretches are for cooldowns, not warm-ups). So get ready for your lower body day with this warmup! You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: FROZT, Andrew A - Sleeping Till Noon (feat. Moav) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/oUlYLcL7oj0 Free Download / Stream: https://ncs.io/SleepingTillNoon Track: ROY KNOX x Derpcat - Only You (Feat. imallryt) [NCS10 Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/p1l4XeIsw70 Free Download / Stream: https://ncs.io/OnlyYou Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fitness #getfit #selahmyers #warmup #lowerbodywarmup #activateyourlowerbody #legwarmup #warmupforlegs #5minlowerbodywarmup #activateyourmuscles #dynamicstretching #dynamicwarmup #warmupforworkout

In this 15 minute no-repeat, total ab workout, we will build our upper abs, lower abs, and obliques. We have 10 exercises for each section (upper, lower, obliques) that we do for 30 seconds each with no rest in between. But if you need one, feel free to take it. I never liked total ab workouts where people would mix the different sections of the abs so this is why I have all the lower together, all the upper together, and finally all the obliques. You will know that you are almost done with each section because they all end with 2 plank variations. Although planks work your entire core, I picked ones that mainly focus on the part we are working on at the moment. So enjoy the music, feel the burn and build that sixpack! You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Evinze - Symphony (feat. Hunter Heflin) Watch: https://youtu.be/BYF5btB4XYo Stream: https://frequency.lnk.to/SymphonyCC Track: Halvorsen & Netrum - Phoenix (But It's Punk Rock) [NCS10 Release] Music provided by NoCopyrightSounds. Free Download / Stream: https://ncs.io/PhoenixBIPR Track: Cartoon x Time To Talk - Omen (Ft. Asena) [NCS10 Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/7GhO2lncvBg Free Download / Stream: https://ncs.io/Omen Track: Keplr, Janet Tung - Back On You Watch: https://youtu.be/I0_8q4wdA7c Stream: https://frequency.lnk.to/backonyouCC Track: UNIKID - Out of Love Watch: https://youtu.be/17uO2FNnwj0 Stream: https://frequency.lnk.to/outofloveCC Song: Adroidith - Escape Music Released by FreeMusicWave. Link: https://youtu.be/jh4xIwmixlI Free Download/Stream: https://fanlink.to/f65i Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fit #fitness #getfit #selahmyers #15minabworkout #abworkout #totalabworkout #femaleabworkout #15minfemaleabworkout #15minworkoutforabs #15mintotalabworkout #sixpackworkout #getasixpackabs

In this new 10 minute Hiit workout, we have 10 different moves each done for 45 seconds followed by a wonderful 15-second break. Although it's only 10 minutes and a few of the moves might seem a little basic, I promise that by the end you will be out of breath and so thankful that it's over. If you want to make it easier, feel free to do each movement for 30 seconds with a 30-second break. If you want to make it harder, you can hold onto a dumbbell, put on ankle weights or repeat the workout again. Really push yourself and discover how strong you actually are. I can provide the workouts but you have to put in the effort. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Unluce - Inside of Me Watch: https://youtu.be/ileeu_dAE_Q Stream: https://frequency.lnk.to/insideofmeCC Track: Raphael Leto - Let You Go (feat. Reya Lun) Watch: https://youtu.be/5-aizGfaK7I Stream: https://frequency.lnk.to/letyougooCC Track: TER3NCE - Turn Back Time (feat. Jennisan) Watch: https://youtu.be/LNPLSIsl_4M Stream: https://frequency.lnk.to/turnbacktimeCC Track: Cartoon - On & On (feat. Daniel Levi) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/K4DyBUG242c Free Download / Stream: http://ncs.io/onandon Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fit #getfit #fitness #selahmyers #workout #workoutathome #hiit #hiitworkout #cardio #hiitcardio #burncalories #challengeyourself #pushyourlimits #getstrong

In this 15 Min butt workout, we use ankle weights to build and tone our butt. If you don't have ankle weights, you can use a booty band or feel free to use no equipment at all. You will still feel the burn! We have 30 moves that we do for 30 seconds each with no break in between. If you need a rest though, go ahead and take it. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: UNIKID - Out of Love Watch: https://youtu.be/17uO2FNnwj0 Stream: https://frequency.lnk.to/outofloveCC Track: UNIKID - Kids For Life Watch: https://youtu.be/JQhKBnu_mCY Stream: https://frequency.lnk.to/kidsforlifeCC Track: Keplr, Janet Tung - Back On You Watch: https://youtu.be/I0_8q4wdA7c Stream: https://frequency.lnk.to/backonyouCC Track: FROZT, Andrew A - Sleeping Till Noon (feat. Moav) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/oUlYLcL7oj0 Free Download / Stream: https://ncs.io/SleepingTillNoon Track: ROY KNOX x Derpcat - Only You (Feat. imallryt) [NCS10 Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/p1l4XeIsw70 Free Download / Stream: https://ncs.io/OnlyYou Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fit #fitness #getfit #buttworkout #buildyourbutt #bootyworkout #growyourbooty #weightedworkout #workoutathome #athomeworkout #selahmyers #burncalories

In this 10 Min arm workout, we use one pair of dumbbells to build our biceps, triceps, and shoulders! We perform each move for 30 seconds with a 30-second break in between sections. If you need longer or more frequent breaks, that's ok. You'll get there. Make sure you are using a weight that challenges you for each move, even if that means using multiple sets of dumbbells. Remember, progressive overload is how you build muscle! You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Bicep curl wide curl hammer curl bottom half curl top half curl rest pushup tricep push up plank shld taps plank row on both sides row rest tricep extension overhead extension close body push (no rest between these sections because then the video would be too long. Sorry) arnold press neutral press front raise high pull Track: TER3NCE - Out of Touch (feat. Jennisan) Watch: https://youtu.be/8HcmggVA7os Stream: https://frequency.lnk.to/EPturnbackti... Song: FYLAS & Hugo GV - Loving You Music Released by FreeMusicWave. Link: https://youtu.be/9DwARIVbG6U Free Download/Stream: https://fanlink.to/gipJ Song: ASCND - Bring It Back Music Released by FreeMusicWave. Link: https://youtu.be/8aHaO_yQdvg Free Download/Stream: https://fanlink.to/giz2 Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video.

In this 15 Min High-intensity workout, we have 15 different exercises that we perform for 45 seconds each followed by a 15-second break (that goes by way too quickly). You don't need a lot of room or time to complete this sweaty full-body workout. Remember to push yourself. You got this! Also, I know it's almost Christmas and a lot of people lose motivation and say that they will start back up in January but why not finish 2021 strong. You still have 2 weeks left of this year; that's 1/26 of a year. Having said that, please know that it is ok to give yourself a break and enjoy the holidays just make sure you get right back on track. Don't let your one-week break turn into a one-month break. Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Clarx, Catas, Le Malls, CHENDA, Anikdote - Numb The Pain (feat. Shiah Maisel) [NCS10 Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/L75f9TWj3Mw Free Download / Stream: https://ncs.io/NumbThePain Song: CLB Furzza & Aizdean - I Believe Music Released by FreeMusicWave. Link: https://youtu.be/cV2YtFf9SpA Free Download/Stream: https://fanlink.to/gw7D Song: Survey God - Illuminate Music Released by FreeMusicWave. Link: https://youtu.be/Ye7agOZkOlw Free Download/Stream: https://fanlink.to/gmAj Song: TRIVEA - Now Or Never Music Released by FreeMusicWave. Link: https://youtu.be/n096Wv3lcuc Free Download/Stream: https://fanlink.to/gjTh2 Song: Kami - Find You Music Released by FreeMusicWave. Link: https://youtu.be/rWeD9qKvhDk Free Download/Stream: https://fanlink.to/giTZ Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fitness #fit #selahmyers #workout #workoutathome #homeworkout #getfit #burncalories #hiit #cardio #cardioworkout #hiitworkout #hiitcardio #fullbodyworkout

In this 10 Min inner thigh workout we have 20 exercises that we do for 30 seconds each. Although we don't have any breaks in the video, if you need one, simply pause the video and take as long as you need. It will get easier with time. If it is too easy, simply add a resistance band or a weight. This will bump up the intensity and you will definitely feel it. Remember, this is not a "get a thigh gap" workout or a "lose thigh fat" workout. Your genetics play a large role in having a thigh gap and many people will not be able to achieve this without being underweight. (If you do have one, this does not mean you are automatically underweight. You could be totally healthy. Everyone's bone structure is different and that means some people can be healthy and have a thigh gap and others would have to go to extreme measures.) You also can not spot reduce body fat which is why this workout alone is not going to cause you to lose thigh fat. With the correct training and nutrition (you have to be in a calorie deficit) you will lose fat throughout your entire body. So what does this workout do? It will strengthen your inner thighs, build muscle (which gives them that toned look), and will burn calories that can help you achieve a calorie deficit if weight loss is your goal. Working out is also a wonderful way to achieve a happy and healthy lifestyle. Workout so that you can live your life to the fullest, instead of only doing it to be skinny. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: hayve - Half Alive (feat. imallryt) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/xD822NexBkE Free Download / Stream: https://ncs.io/HalfAlive Song: beyTu - By Your Side (Ft. 0Equinox0) Music Released by FreeMusicWave. Link: https://youtu.be/4BZ4mWzWo4c Free Download/Stream: https://fanlink.to/gAai Song: Kami - Heal Me Music Released by FreeMusicWave. Link: https://youtu.be/cVL5fnsEzqg Free Download/Stream: https://fanlink.to/gx34 Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video.

In this 15 Min HIIT workout, we have 15 different exercises, each one performed for 45 seconds with a 15-second break. Make sure to give it your all. To make it easier, simply perform each exercise for 30 seconds and then rest for the remaining 30 seconds. So start the move with me and then end 15 seconds before I do. Over time it will become easier and soon you'll be doing it all the way through. If your mat is like mine and slides, maybe don't do the lateral jump on it. Instead, do that move off the mat. You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Song: ZecK & Seum Dero - Manifest (ft. Rachel Philipp) Link: https://youtu.be/EivEX8b3gjM Music promoted by FMW. Released by Jupita. Track: Clarx, Catas, Le Malls, CHENDA, Anikdote - Numb The Pain (feat. Shiah Maisel) [NCS10 Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/L75f9TWj3Mw Free Download / Stream: https://ncs.io/NumbThePain Track: hayve - Half Alive (feat. imallryt) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/xD822NexBkE Free Download / Stream: https://ncs.io/HalfAlive Track: 3mon - Better Now (ft. Madison Taylor) Free download / Stream: https://jupitamusic.com/betternow Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fitness #getfit #selahmyers #hiit #workout #Hiitworkout #cardio #cardioworkout #workoutathome #homeworkout #burncalories #fit

Add this quick 5 min calf workout at the end of your leg or full body day. We do 10 exercises, 30 seconds each with no break. Many people forget to train their calves, thinking it is unnecessary, but you really shouldn't skip them. If you want your lower body to look correctly proportioned and balanced, make sure to train every muscle. To make the workout more advanced, hold 1-2 dumbells. Remember progressive overload is essential for muscle growth. If you are having trouble balancing (I definitely need to work on mine) hold onto a chair with one hand and remember to look straight ahead. You got this! Follow me on Instagram https://www.instagram.com/selahmyers_fitness/ Track: Cartoon - On & On (feat. Daniel Levi) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/K4DyBUG242c Free Download / Stream: http://ncs.io/onandon Song: Daily Squad & Isura - Brave (ft. Andrea Hamilton) Link: https://youtu.be/2k0YQKuH4rw Music promoted by FMW. Released by Jupita. Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video. #fit #getfit #fitness #selahmyers #workout #athomeworkout #workoutathome #noeqipmentworkout #calf #calfworkout #legworkout #legs #stronglegs #strongcalves

In this 10 Min Lower ab workout we strengthen and define our lower abs. When doing this workout, make sure to keep your back against the mat. If you feel it coming off, just don't lower your legs as much. Really focus on engaging your ab muscles and using them to do the work. Keep in mind though that this workout alone is not going to burn belly fat or give you abs in 5 days. It will build your abs and if you have a low enough body fat percentage you will be able to see the definition. Being in a calorie deficit is the only way to lose fat. Keep in mind, having a sixpack is not sustainable or healthy for the majority of people. The point of this workout is not simply to achieve defined abs. A strong core will help you keep good posture throughout the day and be able to lift heavier and safer. Most of the other exercises you do such as Squats, Deadlifts, shoulder presses, etc... use your core. If you have a weak one you could potentially hurt yourself. So yes, this workout is going to build your abs and if you lose the fat covering them you will see the lines but don't make that the whole reason you do this. Do it to be stronger, not skinnier. Workout to be healthier and happier (working out releases endorphins). You got this! Follow me on Instagram: https://www.instagram.com/selahmyers_fitness/ Track: Matt Dean & Willbear - Ascent Free download / Stream: https://jupitamusic.com/ascent Track: 3mon - Better Now (ft. Madison Taylor) Free download / Stream: https://jupitamusic.com/betternow Track: Matt Dean & The Krusherz & Machaela - Closer (WINARTA Remix) Free download / Stream: https://jupitamusic.com/closerremixes Song: Daily Squad & Isura - Brave (ft. Andrea Hamilton) Link: https://youtu.be/2k0YQKuH4rw Music promoted by FMW. Released by Jupita. Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Selah Myers will not be responsible or liable for any injury or harm you sustain as a result of this video.