GOAL: 10 sets in 10 min of Pull-ups in silence.

Welcome to Urban Living where you gotta be quiet.

I do 6 reps for the first set, then I have one minute rest.

Why do I have to take time between sets? I am not that strong, I need more time to be able to do sets of great reps.

The second set I do 5 reps, I stop there even though my aim was 6, I stop to avoid cheating.

I guide you how to stay on track and be on time for your upcoming sets.

Between sets I psyche myself up.

Set 3, 4, 5 & 6 you follow along and I explain why I train the way I train and why it matters where you put your pull-ups in your training routine.

In this video I explain my strength training methodology, so listen to what I say to learn a lot about how to train to gain muscle.

Lower Body Blast with hip circle warmup mobility workout on the floor followed by kneeling 'deadlifts' and kneeling squats.

This is a great routine for getting ready for heavy work, and I give most muscles some attention, but with focus on the lower body.

I do various hip extensions, hip abductions and shoulder abductions while guiding you about what to think about in the body movement.

I keep going with alternating crossover lunges superset with on toe sumo squats with pulsing reps.

I go back to the floor for an alternating glute bridge with isometric peak hold, followed by a glute extension with leg extension in alternating rep style.

From that supine glute bridge position I slide down to do a hamstring heel plank with alternating hip flexions, then I complain that time doesn't go by fast, still got 3 minutes left!

I spend more pump reps on the supine glute and hamstring plank and then glute kicks on the floor that strengthen the lower back too, let's do it for 20 seconds peak hold.

And then I squeeze in side lunges superset with face the wall sliding squats to use up all seconds in this workout!

Pushups & floor chest press with resistance bands & tall plank challenge!

This is a great workout to get inspiration for banded chest work.

How often do YOU focus on your adductors?

This workout focuses on the adductor muscles, the Inside thighs. I use a pilates circle and a chair, doing both regular reps, isometric peak holds and alternating reps for left and right.

I also tell you about how I train my PC muscles randomly to make sure I don't forget my daily wellness routine to prevent bladder weakness or pelvic floor muscle atrophy.

After the seated position I go to a supine horizontal hip adduction position on the floor while talking about my favorite motivation: what I'm gonna eat for dinner!

Before the end I do several other positions for the adductor muscles just to keep it interesting in various angles.

Form check shoulder basics: do you know how to do the moves correctly?

The Tuesday workout you need for  shoulders you can rely on!

Mind-Muscle connection focus Leg day warmup workout

Leg Extensions & Leg Curls for a great warmup workout for anyone or a great how to do it right video for beginners.

In this routine I do leg work for front and back including glute work combined with the hamstring work. 

This is a mind-muscle connection routine.

After the alternating glute extension I do alternating straight leg glute extensions followed by isometric holds in various ways.

If you struggle with feeling your hamstrings or glutes when you train this might help you feel the connection faster.

Later it's time for reverse Nordics or modified sissy squats on the bench superset with pumping alternating leg extension isometric peak hold with the other leg repping it out.

I keep on supersetting hamstrings and glutes with quad work with various routines until time is up!

This was not a Beginner's Upper Body workout, Pauline! It's Muscle Core Yoga!

This is quite a challenging workout so let me say it's more like Muscle Yoga, hence I'll put it in that category instead.

Beginner's Upper Body workout starts with a warmup consisting of jogging in place to raise my body temperature.

The first exercise is V-ups for the core superset with situps with twist and then it's supermans for lower back.

The superman turns into supersets with rear shoulder swimming strokes for rear shoulders and upper back.

After that I do one leg up situps, they're definitely challenging and not for beginners! If you feel it in your lower back, do a crunch with the knees bent and helt up in the air.

I talk about releasing a stinky fart in the gym and then I go into a tall plank with alternating retroflexions for shoulders and arm raises forward.

I go back to upper back work with prone rhomboid adductions superset with rear shoulder and triceps pulsing work.

I add more rear shoulder endurance work to emphasize training I need and you need too and add dynamic side planks for obliques.

If you can't do these on one arm or supported on one hand, then do a lying down side crunch to hit the obliques.

I finish with a superset of supine leg raises and flutter kicks and then a bit stretching.

Again, this was more Muscle Yoga than a beginner workout!

10 min Seated Breathwork with humming & laugh finale

In this session I share my rhythmic intervals in breathing followed with calming humming meditation and then we laugh in the end for bliss!

Mindful Monday Motivation Message!

Coach Pauline shared a personal motivation message about managing Monday anxiety through an anti-depression routine that includes focusing on breath, gratitude, meditation, and yoga nidra.

Pauline emphasized that while fitness body transformation challenges can provide an initial rush, the real value comes from maintaining a consistent, mindful practice rather than seeking constant highs, comparing it to the difference between a romantic fling and a lasting partnership.

Effort and Care in Fitness:

Coach Pauline discussed the importance of putting effort and care into fitness routines to avoid boredom and instant gratification.

Pauline emphasized the value of intrinsic motivation in self-improvement, highlighting the connection between mind, body, and self-relationship.

The coach also stressed the importance of healthy eating, strength training, and the realization that having a strong body is not a given right, but rather a result of conscious effort and care.

Empowering Self-Relationship and Mindfulness:

Coach Pauline expressed gratitude for her participant's genuine sharing and understanding, emphasizing her passion for helping others realize their potential and achieve happiness through self-relationship and mindful living.

Coac Pauline highlighted the importance of making right decisions for oneself and the value of being one's own best friend, while also acknowledging the need for external support when necessary.

Coach Pauline concluded by expressing happiness at being part of the participant's life journey.

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