Here are the workouts that I mentioned in the video if you want to give them a try. You can also check out my 12 week workout program and nutrition guide in the description if you want a clear structure with more abs and booty focus more knowledge on nutrition and guidance in general ❤ Leg day 1: 1. Squat 2. Lunges 3. Single leg deadlift 4. Hip-thrusts 5. Leg extensions isolated 6. Hamstring curl Leg day 2: 1. Deadlift 2. Bulgarian split squat 3. Leg press 4. Kick back 5. Abduction machine 6. Adduction machine Push workout: 1. Incline chest press 2. Overhead press 3. Tricep extensions 4. Dumbbell chest fly 5. Lateral shoulder raises 6. Tricep pull downs Pull workout: 1. Pull-ups (assistent if needed) or bent over barbell or dummbell rows 2. Cable pull downs or cable rows 3. Bicep curls 4. Banded or cable pull aparts 5. Bicep burner. Have a great day and thank you soooo so so much for being here ❤
I have realized through the years that not one eating lifestyle is perfect for everyone. I really enjoy watching your videos because you are just positive through everything and that girl is the key to a long life!
What I really like with your videos is that you shoot your videos with a camera and not with a mobile. So you always look at us and not at yourself at the phone. I really like that. Your advices are wonderful as same as your energy. At the end everything will be fine and if it' not fine it's not the end yet. You're doing great
Hi! I Iove all that you do and all that you stand for. Do you have any videos on cyclical fitness programs that work with your period? I'm trying to navigate hormonal imbalances from pcos while losing body fat.
Great video! :) Once people find what works for them, they think thats "the one" way to go. There are as many diets as people out there, of course some more healthy than others but the most difficult thing is to find what works for you. What can you cut out without your mind going crazy, what can you replace with healthier options? Maybe you are lucky and find the right diet first try and recommend it to a friend, but they can't keep that up for even 3 days. Same for working out, if you don't like going to the gym, you may can force yourself for some time, maybe even until you reach your goal but once you reached it, you'll probably drop out in a heartbeat. Find a way to move more you like, maybe try a sport, or climbing or just go for walks in the woods. I have found that going on morning walks, talking pictures and searching for the perfect picture on the walk really makes it a joy. :)
Another thing people often get backwards when it comes to calories in, calories out. They figure out how much they need in a day and when they look into the amount of food the can eat they are like "oh no only 1500 calories, my body is so messed up, I can barely eat anything" When actually their body is working as intended and maybe even better. Try finding those 1500 calories out in the woods without food, every day. :D
Here are the workouts that I mentioned in the video if you want to give them a try.
You can also check out my 12 week workout program and nutrition guide in the description if you want a clear structure with more abs and booty focus more knowledge on nutrition and guidance in general ❤
Leg day 1:
1. Squat
2. Lunges
3. Single leg deadlift
4. Hip-thrusts
5. Leg extensions isolated
6. Hamstring curl
Leg day 2:
1. Deadlift
2. Bulgarian split squat
3. Leg press
4. Kick back
5. Abduction machine
6. Adduction machine
Push workout:
1. Incline chest press
2. Overhead press
3. Tricep extensions
4. Dumbbell chest fly
5. Lateral shoulder raises
6. Tricep pull downs
Pull workout:
1. Pull-ups (assistent if needed) or bent over barbell or dummbell rows
2. Cable pull downs or cable rows
3. Bicep curls
4. Banded or cable pull aparts
5. Bicep burner.
Have a great day and thank you soooo so so much for being here ❤
I’ve been doing these workouts all week- I love how simplified you have made it! I’m not dreading it and working it up in my head ❤️🙌🏼
You are absolutely the best .I am 55yr old and your advice is incredible -thank you!!!
You just made me realize that I am spending too much time researching when I should just do it! Thank you. x
I have realized through the years that not one eating lifestyle is perfect for everyone. I really enjoy watching your videos because you are just positive through everything and that girl is the key to a long life!
You get an A ++ on this one, you told the hardcore truth. Great video and information.
What I really like with your videos is that you shoot your videos with a camera and not with a mobile. So you always look at us and not at yourself at the phone. I really like that. Your advices are wonderful as same as your energy. At the end everything will be fine and if it' not fine it's not the end yet. You're doing great
5 second rule is really helping me with my bad habits so thank you ❤️
I discovered you and your amazing videos about a month ago and you have been my motivation ever since. Thank you Pernilla!
Hi! I Iove all that you do and all that you stand for. Do you have any videos on cyclical fitness programs that work with your period? I'm trying to navigate hormonal imbalances from pcos while losing body fat.
This is my favourite one by far…. I absolutely love your approach…💗💗💗
perfect video for the beginning of the year. Thank you Pernilla
Thank you. For this great video. Learned allot. Keep up the good work.
love it!
just watched it... just before my interval training run.... you always help me to bring out the motivation!!
This is the exact video I’ve been needing. You are AMAZING❤️
I haven't seen this particular style of editing yet on utube-- great job team Pernilla!! Wow! Great content too of course!
This was excellent! Thank you. Making it simple and consistent and throwing away perfection.
Thanks!
Thank you! Such wise words.
Love your videos .. is there a video of how (steps that you took when starting ) you went from the body on the left to the body you have now ?
Simple and complete
Agreed 💯 % on eating 🍽 Whole Foods! :)
Great video! :)
Once people find what works for them, they think thats "the one" way to go.
There are as many diets as people out there, of course some more healthy than others but the most difficult thing is to find what works for you.
What can you cut out without your mind going crazy, what can you replace with healthier options?
Maybe you are lucky and find the right diet first try and recommend it to a friend, but they can't keep that up for even 3 days.
Same for working out, if you don't like going to the gym, you may can force yourself for some time, maybe even until you reach your goal but once you reached it, you'll probably drop out in a heartbeat.
Find a way to move more you like, maybe try a sport, or climbing or just go for walks in the woods.
I have found that going on morning walks, talking pictures and searching for the perfect picture on the walk really makes it a joy. :)
How much rest should I have after each set??? I love this video starting the gym today for the first time so this was just what I needed xx
Another fabulous video! Thank you for filming, editing and sharing!
Thank you so much for taking the time to watch Zoe ♥️🙏🏼 sending you a big hug!
@@pernillasworld pernilla may you please make a video about you arm wrestling somone in your family because I'm obsessed with arm wrestling
What is the top you are wearing, I love it!
Solid advice Pernilla. Keep it up. I have to admit I struggle to pay attention - getting lost in the pearly 🌊🔵 eyes 🙂
Another thing people often get backwards when it comes to calories in, calories out.
They figure out how much they need in a day and when they look into the amount of food the can eat they are like "oh no only 1500 calories, my body is so messed up, I can barely eat anything"
When actually their body is working as intended and maybe even better.
Try finding those 1500 calories out in the woods without food, every day. :D
Great video and explanation... 😁
18 secondssssss sis YOUR VID THO WAS LITERALLY WHAT I WAS THINKING ABOUT. TALK ABOUT A SIGN
Aaaah I LOVE THAT!!!! So happy you want to watch
Pernilla Stryker it is !! You are really an inspiration 😍 loved the vid really helpful !
@@famenatioon2666 Thank you so much, I truly appreciate you saying that and for being here!
Great video Pernilla ❤ Can you please make a video of dance please? I would love to learn 😊
I have a question I made the chocolate brownies in microwave but now I tried making a vanilla one and it did not fluff at all please help
How long does it take you to see results
Some Real great info here.
I am so happy that you liked it Nicol, thank you for watching!!
Where is your outfit from?! 😻