TRAIN WITH ERIKA
TRAIN WITH ERIKA
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20 MIN SHOULDER WORKOUT (with dumbbells)
Build and define your shoulders with this 20-minute dumbbell workout. 💪
⭐️ WARM UP FIRST! ua-cam.com/play/PLxF3wB5xttytCIF1LxNbo_pP7UOm6j006.html
⏳ Shape Series: ua-cam.com/play/PLxF3wB5xttyvOgb6rLIO3_KufFcVYCAtu.html
This 20-minute shoulder workout is designed to strengthen, sculpt, and define your shoulders using just dumbbells. Perfect for at-home or gym sessions, this workout focuses on building shoulder strength and shape with simple, effective exercises.
⏱ Total Time: 20 minutes
🏋️ Equipment: Dumbbells
👉🏼 Drop a comment on how the workout felt, and don’t forget to like & share it with someone who’ll love it too! 💛
#shoulderworkout #dumbbellworkout #homeworkout
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Participation Disclaimer:
Hey there! Before you dive into this workout, please check with your doctor to make sure you're in good health. I share health, fitness, and nutritional tips to help you along your journey, but remember, this information isn’t a replacement for professional medical advice, diagnosis, or treatment. If you follow along with this video without supervision, you're doing so at your own risk. For personalized advice on your exercise form, it's best to consult a certified fitness professional. I want you to stay safe, so please take care. Erika Kehrwald can’t be held responsible for any injuries or harm you might experience from this workout.
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Body Disclaimer:
I’m an IFBB Pro Bikini Bodybuilder who trains hard, sticks to a strict diet, and has built my physique over many years. Everyone starts and re-starts their fitness journey many times over their life, and it’s important to know that while bodyweight exercises, dumbbells, and bands can help you build muscle, reaching my level of muscularity takes a bit more than that. But don’t worry-these exercises are still a great way to build strength, improve fitness, and create a solid workout routine!
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A lot of how we look comes down to diet, so I highly recommend focusing on that if you have aesthetic goals. If you need help with your nutrition, check out my website and fill out an application (takes less than 2 min). I’d love to help you out 1-1: www.erikakehrwaldfitness.com
✘ t i k t o k: @trainwitherika
✘ i n s t a g r a m: @trainwitherika.ig
✉ c o n t a c t (business inquiries): erikakehrwaldfitness@gmail.com
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🎵 Music from Epidemic Sound: epidemicsound.com
Переглядів: 95

Відео

20 MIN TOTAL UPPER BODY WORKOUT (with dumbbells)
Переглядів 3144 години тому
Strengthen and sculpt your upper body with this 20-minute dumbbell workout. 💪🔥 ⭐️ WARM UP FIRST! ua-cam.com/play/PLxF3wB5xttytCIF1LxNbo_pP7UOm6j006.html ⏳ Shape Series: ua-cam.com/play/PLxF3wB5xttyvOgb6rLIO3_KufFcVYCAtu.html This 20-minute upper body workout targets your chest, back, biceps, and triceps with a mix of compound and isolation exercises. Using just dumbbells, this session is design...
30 MIN LEG DAY AT HOME | Glutes, Hamstrings, Quads, & Calves (bands, dumbbells)
Переглядів 3707 годин тому
Strengthen your entire lower body with this this 30-minute leg workout from home targeting your glutes, hamstrings, quads, and calves 💪 ⭐️ WARM UP FIRST! ua-cam.com/play/PLxF3wB5xttytCIF1LxNbo_pP7UOm6j006.html ⏳ Shape Series: ua-cam.com/play/PLxF3wB5xttyvOgb6rLIO3_KufFcVYCAtu.html This 30-minute lower body workout focuses on building strength, improving stability, and sculpting your entire lowe...
15 MIN ABS & ARMS WORKOUT AT HOME (with weights)
Переглядів 1999 годин тому
Build strength in your core and arms at home with this simple 15-minute dumbbell workout. 💪 ⭐️ WARM UP FIRST! ua-cam.com/play/PLxF3wB5xttytCIF1LxNbo_pP7UOm6j006.html ⏳ Shape Series: ua-cam.com/play/PLxF3wB5xttyvOgb6rLIO3_KufFcVYCAtu.html This 15-minute abs and arms workout focuses on building core strength and arm definition with a pair of dumbbells. The exercises are straightforward, effective...
25 MIN FULL BODY STRENGTH & ENDURANCE WORKOUT (at home, with dumbbells)
Переглядів 58114 годин тому
Build strength and endurance with this 25-minute full-body dumbbell workout 💪 ⭐️ WARM UP FIRST! ua-cam.com/play/PLxF3wB5xttytCIF1LxNbo_pP7UOm6j006.html ⏳ Shape Series: ua-cam.com/play/PLxF3wB5xttyvOgb6rLIO3_KufFcVYCAtu.html This 25-minute full-body workout is perfect for building strength and improving endurance at home. Using just a pair of dumbbells, you’ll work your entire body with exercise...
20 MIN GLUTES & DELTS WORKOUT (with dumbbells)
Переглядів 47819 годин тому
Strengthen your glutes and shoulders with this quick 20-minute dumbbell home workout. 💪🔥 ⭐️ WARM UP FIRST! ua-cam.com/play/PLxF3wB5xttytCIF1LxNbo_pP7UOm6j006.html ⏳ Shape Series: ua-cam.com/play/PLxF3wB5xttyvOgb6rLIO3_KufFcVYCAtu.html This 20-minute workout targets your glutes and shoulders for strength and muscle building. Using just a pair of dumbbells, you’ll perform moves designed to lift a...
25 MIN BACK & ARMS STRENGTH WORKOUT (At Home with Dumbbells)
Переглядів 36621 годину тому
Build strength and definition with this 25-minute back and biceps dumbbell workout. 💪 ⭐️ WARM UP FIRST! ua-cam.com/play/PLxF3wB5xttytCIF1LxNbo_pP7UOm6j006.html ⏳ Shape Series: ua-cam.com/play/PLxF3wB5xttyvOgb6rLIO3_KufFcVYCAtu.html This 25-minute workout targets your back and biceps using only a pair of dumbbells. Perfect for home or gym sessions, these exercises focus on strengthening your lat...
15 MIN RESISTANCE BAND BOOTY At-Home Workout
Переглядів 672День тому
This workout will tone, shape, and grow your upper glutes at home or in the gym using just resistance/mini/loop bands! #homeworkout #fitness #workout ⭐️ WARM UP FIRST! ua-cam.com/play/PLxF3wB5xttytCIF1LxNbo_pP7UOm6j006.html ⏳ Shape Series: ua-cam.com/play/PLxF3wB5xttyvOgb6rLIO3_KufFcVYCAtu.html 👉🏼 Drop a comment on how the workout felt, and don’t forget like & to share it with friends who’ll lo...
10 MIN LOWER AB/CORE WORKOUT (No Equipment, Yoga Ball Option)
Переглядів 1,1 тис.День тому
10 min beginner-friendly ab workout you can do anywhere to strengthen your lower abs and core. Work on strengthening your core at home with this killer abs workout #AbWorkout #HomeWorkout #fitness ⭐️ WARM UP FIRST! ua-cam.com/play/PLxF3wB5xttytCIF1LxNbo_pP7UOm6j006.html ⏳ Shape Series: ua-cam.com/play/PLxF3wB5xttyvOgb6rLIO3_KufFcVYCAtu.html 👉🏼 Drop a comment on how the workout felt, and don’t f...
20 MIN FULL BODY HOME WORKOUT (with dumbbells)
Переглядів 1,3 тис.День тому
20 MIN FULL BODY HOME WORKOUT (with dumbbells)
15 MIN AT HOME UPPER GLUTE WORKOUT (no equipment)
Переглядів 1,2 тис.14 днів тому
15 MIN AT HOME UPPER GLUTE WORKOUT (no equipment)
21 MIN UPPER BODY WORKOUT | Build Strength at Home (Dumbbells Only)
Переглядів 93814 днів тому
21 MIN UPPER BODY WORKOUT | Build Strength at Home (Dumbbells Only)
20 MIN AT HOME LEG/BUTT/THIGH WORKOUT (Resistance Band)
Переглядів 2,2 тис.14 днів тому
20 MIN AT HOME LEG/BUTT/THIGH WORKOUT (Resistance Band)
⏳ SHAPE Series Intro | 30 Day Strength Workout Program (Starts Dec 30)
Переглядів 37414 днів тому
⏳ SHAPE Series Intro | 30 Day Strength Workout Program (Starts Dec 30)
Christmas Morning Stretch: Cozy Pajama Routine for Gratitude and Peace 🕊️🙏🏼🎄
Переглядів 68821 день тому
Christmas Morning Stretch: Cozy Pajama Routine for Gratitude and Peace 🕊️🙏🏼🎄
5-Minute Bedtime Stretch: Relax Before Santa Arrives 🎅🏻🍪🥛
Переглядів 72621 день тому
5-Minute Bedtime Stretch: Relax Before Santa Arrives 🎅🏻🍪🥛
Gift of Flexibility: 15-Minute Christmas Mobility Flow 🎁🎄
Переглядів 1,2 тис.21 день тому
Gift of Flexibility: 15-Minute Christmas Mobility Flow 🎁🎄
18 MIN INTENSE AB WORKOUT (At Home, No Equipment, No Talking!)
Переглядів 98121 день тому
18 MIN INTENSE AB WORKOUT (At Home, No Equipment, No Talking!)
21 MIN CORE CRUSHER | Ab Workout at Home (No Equipment)
Переглядів 57121 день тому
21 MIN CORE CRUSHER | Ab Workout at Home (No Equipment)
10-Minute Stretch for Holiday Stress Relief ❄️☃️
Переглядів 1 тис.28 днів тому
10-Minute Stretch for Holiday Stress Relief ❄️☃️
12 Min Strong Core Workout | At Home, No Equipment Needed
Переглядів 84128 днів тому
12 Min Strong Core Workout | At Home, No Equipment Needed
10 MIN LOWER AB WORKOUT (At Home, No Equipment, No Talking!)
Переглядів 2 тис.28 днів тому
10 MIN LOWER AB WORKOUT (At Home, No Equipment, No Talking!)
12 MIN ABS & CORE WORKOUT (At Home, No Equipment, No Talking!)
Переглядів 650Місяць тому
12 MIN ABS & CORE WORKOUT (At Home, No Equipment, No Talking!)
Strengthen Your Core in 14 Minutes | Beginner Ab Workout at Home
Переглядів 372Місяць тому
Strengthen Your Core in 14 Minutes | Beginner Ab Workout at Home
6-MIN CORE BURN | At-Home Abs Workout Without Equipment
Переглядів 466Місяць тому
6-MIN CORE BURN | At-Home Abs Workout Without Equipment
5 MIN TOTAL CORE/ABS WORKOUT (At Home, No Equipment, No Talking!)
Переглядів 501Місяць тому
5 MIN TOTAL CORE/ABS WORKOUT (At Home, No Equipment, No Talking!)
6 MIN DAILY ABS (At Home, No Equipment, No Talking!)
Переглядів 344Місяць тому
6 MIN DAILY ABS (At Home, No Equipment, No Talking!)
7 MIN CORE/AB WORKOUT (At Home, No Equipment)
Переглядів 393Місяць тому
7 MIN CORE/AB WORKOUT (At Home, No Equipment)
🔥 SNATCHED Series Intro | 2 Week Ab Workout Challenge
Переглядів 565Місяць тому
🔥 SNATCHED Series Intro | 2 Week Ab Workout Challenge
START Your Day RIGHT with This 10 MIN GENTLE STRETCH!
Переглядів 110Місяць тому
START Your Day RIGHT with This 10 MIN GENTLE STRETCH!

КОМЕНТАРІ

  • @aprahimalamin
    @aprahimalamin 5 годин тому

    Keep up the great work! 🌟💡 😃

  • @Wendy-gcrkr
    @Wendy-gcrkr 19 годин тому

    Pushed to the limit!

  • @Wendy-gcrkr
    @Wendy-gcrkr 2 дні тому

    Good workout - hard

    • @TrainWithErika
      @TrainWithErika 2 дні тому

      🔥🔥 tells me you chose challenging weights for yourself!! Keep up the good work 🩵

  • @wendysvi
    @wendysvi 3 дні тому

    Today was the best cue day. So many good hints.❤

  • @Abbey-r9l
    @Abbey-r9l 4 дні тому

    Loved this one, my arms and abs are toast!! 😂

  • @Wendy-gcrkr
    @Wendy-gcrkr 4 дні тому

    Love dead bug but plank to push up is hard!

    • @TrainWithErika
      @TrainWithErika 4 дні тому

      Try making your feet wider rather than more narrow it will help!

  • @jennxox1111
    @jennxox1111 6 днів тому

    First time doing one of your workouts. It was fun and easy to follow. Thanks

    • @TrainWithErika
      @TrainWithErika 6 днів тому

      @@jennxox1111 yay! I am so happy to hear that ❤️

  • @julie-b5t
    @julie-b5t 6 днів тому

    Thanks for your tips and encouragement in the side hip raises. I needed it!

    • @TrainWithErika
      @TrainWithErika 6 днів тому

      @@julie-b5t you are so welcome!! You’ve been so consistent with this series I love to see it

  • @Wendy-gcrkr
    @Wendy-gcrkr 9 днів тому

    Fatigued muscles and core engaged, mostly!

  • @julie-b5t
    @julie-b5t 10 днів тому

    Banded side steps had my glutes on fire!

  • @Wendy-gcrkr
    @Wendy-gcrkr 10 днів тому

    All the cues are what makes this really work for me!

  • @Abbey-r9l
    @Abbey-r9l 11 днів тому

    Such a good workout! My lower abs felt it the whole time

  • @markphair6237
    @markphair6237 12 днів тому

    Well done Erika. Liked the 3 sets. Nice steady workout. Definitely feel it in my upper body. Thank you

    • @TrainWithErika
      @TrainWithErika 11 днів тому

      Awesome! I am so happy to hear that 👏🏼

  • @nataliemoody8811
    @nataliemoody8811 12 днів тому

    Love the frenchies

  • @Abbey-r9l
    @Abbey-r9l 12 днів тому

    This is one of my favorite workouts! I keep coming back to it. Thank you!! 🙏

    • @TrainWithErika
      @TrainWithErika 12 днів тому

      You are making my day!😌 keep staying consistent

  • @tonyc.2874
    @tonyc.2874 13 днів тому

    Clearly these exercises are very effective!! Strong and Stunning, Fit and Phenomenal 💪🤩❤!!!

  • @julie-b5t
    @julie-b5t 13 днів тому

    Loved this workout! RDLs were my favorite and that I could go at my own pace. Thank you, Erika!

  • @wendysvi
    @wendysvi 14 днів тому

    This felt GREAT after sitting all day at the computer. Good even after the Holidays!

  • @Abbey-r9l
    @Abbey-r9l 14 днів тому

    Loving this ab series 🤍

  • @Abbey-r9l
    @Abbey-r9l 15 днів тому

    My glutes are on fire!! Great workout :)

  • @Reppintimefitness
    @Reppintimefitness 15 днів тому

    Happy new year

  • @wendysvi
    @wendysvi 16 днів тому

    I love how quick and efficient the workout is. Loving this program so far.

  • @TrainWithErika
    @TrainWithErika 16 днів тому

    Back, arms, chest, shoulders-we hit it all today!! How are you feeling? Let me know how it went and if you’re ready for the next one! xx - Erika

  • @TrainWithErika
    @TrainWithErika 17 днів тому

    Glutes, quads, hamstrings-we hit it all today!! 🍑 Let me know how you did and what part of this workout was your favorite. - Erika

    • @Abbey-r9l
      @Abbey-r9l 17 днів тому

      The whole workout was great!! but i felt the side steps the most 🔥

    • @choki135
      @choki135 17 днів тому

      @@Abbey-r9lsame

    • @Wendy-gcrkr
      @Wendy-gcrkr 12 днів тому

      Love the hints throughout the workout. Felt very successful!

  • @got2go4word
    @got2go4word 17 днів тому

    Such a wonderful video to start the day, thank you Erika!

  • @shanelee1524
    @shanelee1524 18 днів тому

    Fast and furious

  • @julie-b5t
    @julie-b5t 19 днів тому

    Looking forward to it!

  • @TrainWithErika
    @TrainWithErika 20 днів тому

    Starts Dec 30th! 💪 Workouts will be 5 days a week and come out on Mon / Tue / Wed / Fri / Sun. Start with 1 or 2, and you can ramp up if you haven't strength trained in a while - do as many as you can! This program is all focused on building an hourglass shape. Comment "⏳" if you're joining in!! - Erika

    • @Abbey-r9l
      @Abbey-r9l 20 днів тому

      ⏳ can’t wait!! Been loving your ab workouts

  • @TrainWithErika
    @TrainWithErika 20 днів тому

    Let’s get SNATCHED!! 🔥 Who’s ready to build their core and crush this 2-week challenge with me? 🙋‍♀ Drop a comment if you’re joining, and let’s stay consistent together! Xx - Erika

  • @alexandrazuniga123
    @alexandrazuniga123 21 день тому

    excellent

  • @richardbrown1661
    @richardbrown1661 22 дні тому

    Amazing ❤

  • @projectacuhope
    @projectacuhope 22 дні тому

    Thank you for a gentle Christmas stretch. Merry Christmas to you Erika! God bless

  • @TrainWithErika
    @TrainWithErika 22 дні тому

    Merry Christmas!! What better way to start Christmas morning than with a cozy stretch? 🎄✨ How did it feel for you? Hope you’re having a peaceful and joyful holiday! Xx - Erika

  • @Abbey-r9l
    @Abbey-r9l 22 дні тому

    My family and I did this before presents, it was such a nice way to start Christmas morning ❤

    • @TrainWithErika
      @TrainWithErika 22 дні тому

      So glad it brought you and your family closer together!🎄✨

  • @Abbey-r9l
    @Abbey-r9l 22 дні тому

    Just did this one with my mom on Xmas morning right after your other 5 min stretch, it was perfect! 🎄❤️

    • @TrainWithErika
      @TrainWithErika 22 дні тому

      Wonderful! So happy you enjoyed it. Happy holidays 🥰

  • @maikenreneestherfuglas2408
    @maikenreneestherfuglas2408 22 дні тому

    wow the burn is real <3 my abs is on firee🔥

  • @persvedberglinden4514
    @persvedberglinden4514 22 дні тому

    I felt really good after this. Thank You!

  • @TrainWithErika
    @TrainWithErika 23 дні тому

    Thank you for joining me for this cozy holiday stretch!! I hope it helped you unwind and enjoy the magic of the season. ❄ Sending love to you all - Erika

    • @Abbey-r9l
      @Abbey-r9l 23 дні тому

      Loved this flow! Feeling so much more relaxed now 😊

  • @julie-b5t
    @julie-b5t 23 дні тому

    I love this! Merry Christmas!

  • @TrainWithErika
    @TrainWithErika 24 дні тому

    Holiday stress can sneak up on all of us-how’s your body feeling after this flow? Keep showing up for yourself! ❄ Happy holidays - Erika

  • @TrainWithErika
    @TrainWithErika 24 дні тому

    Who else needed this today? 🙋‍♀ Let’s make sure we’re all finding a little peace this holiday season. Sending love to you all! Xx - Erika

  • @TrainWithErika
    @TrainWithErika 24 дні тому

    YOU MADE IT!! 🎉 Huge congrats on completing the SNATCHED ab series-you crushed it!! If you’re just finding this video, don’t worry! Start the series from the beginning (playlist in the description) and join the 2-week challenge. Let me know how you feel after this one! Xx - Erika

  • @TrainWithErika
    @TrainWithErika 24 дні тому

    Sticking with it for 21 minutes is no joke! Are you noticing your core getting stronger? Keep it up and share your progress below! Xx - Erika

  • @TrainWithErika
    @TrainWithErika 24 дні тому

    Great job showing up today!! Who’s feeling ready for their next core session? Let me know how it went. There's just 2 more day of the 2-week SNATCHED ab series-you got this!! Xx - Erika

  • @TrainWithErika
    @TrainWithErika 24 дні тому

    10 minutes flew by!! How are those lower abs feeling? Let me know if you’re adding this one to your routine! Xx - Erika

  • @TrainWithErika
    @TrainWithErika 24 дні тому

    12 minutes, stay focused-how’s your core feeling after this one? 💪 Let me know if you’d like more no talking workouts like this!! Xx - Erika

  • @TrainWithErika
    @TrainWithErika 24 дні тому

    14 minutes well spent! Great work!! 💪 How did your core feel after this one? Let me know if you’d like more beginner-friendly routines like this. Xx - Erika

  • @TrainWithErika
    @TrainWithErika 24 дні тому

    Quick, simple, and effective!! How did your core feel after this one? Let me know how you’re incorporating this routine into your day-pre-workout, post-workout, or on its own! Xx - Erika

  • @TrainWithErika
    @TrainWithErika 24 дні тому

    Short and sweet, but it gets the core fired up! 💪 How did it feel? Let me know below! - Erika