I just filmed a new session with my sister for glutes and here's one you'll love to try in the meantime! 

Happy Monday! Get back to fitness life! Here's a gentle warmup routine for your whole body

Join my Glute Salute Workout program!

https://paulinenordin.uscreen.io/programs/glute-salute-challenge

Soft session for upper body! A great warmup routine.

Building Muscle & Self Acceptance

Hello Superstars!

It's Saturday and I'm here uploading my Defeed 2 Refeed lessons!

I'm stoked to see if these help you stay on plan and feel GOOD every day KNOWING what to expect.

I'd love to have more video testimonials about why you're here with me, these I upload for people to understand what sets me apart from the rest, YOU are my greatest angels and supporters, YOU keep me here serving YOU with all you need.

If you want to add give me your review or testimonial, send it via messenger, DM me a 60-90 seconds long selfie mode video.

Nothing special needed from you but YOU being honest, sincere and yourself!

I look forward to your feedback on the Defeed 2 Refeed lessons with voice over I'm adding today! 

Happy 4th!

New glute workout for you!

Thick, Buff & Strong: join me in gaining muscle and thickness!

My goal is adding size to my lower body, build my body bigger the way I never did before when I was focused on staying LEAN!

The focus area is lower body, particularly my glutes.

My whole fitness life I sacrificed my muscle gain potential because I always wanted super lean abs! That's not my body type at all.

I also under trained my glutes and legs completely since I was just like everyone else driven by my ego and it let me train according to 'how I liked it', I skipped working on range of motion, on my weaknesses and yeah I SISSY trained my whole fitness model career life pretty much.

Now I'm stoked to go the other way, to take my lower body as my project to size up, while accepting my lean abs go away! This takes daily self love and self motivation to keep a GREAT TIME working hard and building myself up.

The blessing in disguise is I never DID push the limit to train to gain, I was ALWAYS on a get lean or stay lean routine, this kills further muscle building.

For years I felt I don't care for looking at my glutes or my legs anymore, they're too SHREDDED, yes, I see all muscle, but I also feel like I'm OLD, pruny and ready for the grave!

A too shredded body that is naturally built, the way I choose to live my bodybuilding life, to me just looks OLD and malnourished, not THRIVING, fit and ALIVE! 

I'm excited to share my progress and keep embracing my body's way of BEING, so..Hello SHETLAND PONY BODY Pauline, I look forward to RIDE YOU! 

Legs, Glutes Program + CARDIO HIIT 

The Intervals 

5 min warmup mode

get into the zone

1 min 

high intensity

2 min 

low intensity

1 min 

high intensity

2 min

low intensity

2 min 

High intensity

Repeat 2-3 rounds

Complete 25-30 min

Legs & Glutes

Reps, Sets & Rest

Uni Glute Bridge 

2 x 45 sec/side

Bilat BB Glute Thrust

5 x 30 reps, rest 1min

Romanian Deadlifts 

5 x 30 sec SSW

Banded Leg Curls 

5 x 30 sec, rest 2 min after SSW

Bulgarian Split Squat

3 x 60 seconds sets   rest 1-2 min

Sumo Deadlifts 

5 x 10 reps rest 2 min

Iso Uni Bottom Squat

3 x 30 sec, rest 1-2 min

Extreme Fat Loss Ambition protocol 

The plan above is the baseline for this intense program.

To speed up fat loss, more training adds to your energy debt you’re building day after day in your work.

Here’s my suggestion for a ‘fitness contest prep’ routine:

• Add 5 minutes of power walking 6 times a day, adding up to 30 minutes extra training per day

• Do 60-120 minutes of brisk walking in addition to the workout plan above.

• Swap out the HIIT workouts for less intense sessions as needed

• Undulate your cardio volume so you have more intense and less intense weeks throughout the course of 2 monhts.

• Avoid adding cardio as your backup plan when your diet fails

• Separate your cardio workout from your resistance training for better focus and stamina.

• If you don’t want to do am and pm training, skip it and plan your training to fit your life.

• Split your longer cardio sessions into shorter ones and add them throughout the day to complete the total volume.