Jessica Diễm

15 Min Arms & Back Workout at Home | Tone & Sculpt Upper Body – No Equipment

1.5K views · 1mo ago · 13:31

Guest: No Equipment

15 minute upper body workout at home — arms, back and shoulders, no equipment needed. This routine strengthens your upper back and sculpts your arms using bodyweight only. Great for anyone who sits at a desk all day. WORKOUT FORMAT 15 minutes, mat only, no equipment 40 seconds work / 20 seconds rest Targets back, shoulders, biceps, triceps Strengthens the muscles that support good posture Beginner modifications shown

Topics: Warm Up & Shoulder Mobility · Superman Holds · Reverse Snow Angels · Push Ups (knees or toes) · Prone Y-T-W Raises · Tricep Dips

15 Min Pilates Power Workout | Full Body Burn, Sculpt & Strengthen – No Equipment

1.2K views · 1mo ago · 15:39

Guest: No Equipment

15 minute power Pilates workout — a faster, stronger take on mat Pilates. Full body sculpt with no equipment: deep core, glutes, legs and arms, all in controlled Pilates movement with minimal rest. WORKOUT FORMAT 15 minutes, mat only, no equipment Faster pace, minimal rest between exercises Full body: core, glutes, legs, arms Low impact but high intensity — no jumping New to Pilates? Start with my beginner class below

Topics: Warm Up & Breath · The Hundred (power tempo) · Roll Up to Teaser Prep · Single & Double Leg Stretch · Criss Cross Series · Plank to Pike

30 Min Pilates Core Workout | Abs & Core Burn – No Equipment, At Home

3.6K views · 1mo ago · 29:13

30 minute Pilates core workout — a full mat class with no equipment. Slow, controlled movements that build deep core strength, stability and full body control. Longer format, more time in each exercise. CLASS FORMAT 30 minutes, mat only Classic Pilates: control, breath, precision Deep core focus with full body engagement Low impact, no jumping Short on time? Try my 15 min Pilates class below

Topics: Breathing & Core Set Up · The Hundred · Roll Ups · Single Leg Stretch · Double Leg Stretch · Criss Cross

10 Min Deep Stretch Yoga Flow | Full Body Flexibility & Tension Release

1.7K views · 1mo ago · 11:51

10 minute full body deep stretch — a slow yoga flow to improve flexibility and release tension from head to toe. Perfect after a workout, after a long day at your desk, or before bed. Mat only, all levels. ABOUT THIS FLOW 10 minutes, mat only Slow, deep holds — no flow sequencing to follow Full body: neck, shoulders, back, hips, hamstrings Great as a cool down or a standalone practice Beginner friendly, no experience needed

Topics: Neck & Shoulder Release · Cat Cow · Thread the Needle · Child's Pose · Downward Dog · Low Lunge

15 Min Full Body Pilates Workout | Abs Focus – No Equipment, At Home

690 views · 1mo ago · 18:25

15 minute full body Pilates workout with an abs focus — no equipment, all mat. Slow, controlled Pilates movements that work your deep core, glutes and full body. Low impact, joint friendly, and harder than it looks. WORKOUT FORMAT 15 minutes, mat only Classic Pilates principles — control, breath, precision Deep core emphasis, full body engagement Low impact, no jumping Beginner friendly with modifications

Topics: Breathing & Core Set Up · The Hundred · Roll Ups · Single Leg Stretch · Double Leg Stretch · Criss Cross

20 Min Killer Abs Workout | Deep Core Burn for Defined Abs – No Equipment

1.5K views · 1mo ago · 20:24

Guest: No Equipment

20 minute advanced abs workout — a killer deep core burn with no equipment. This one is intense: longer holds, harder variations and minimal rest. Built for anyone who's ready to level up their core training. WORKOUT FORMAT 20 minutes, mat only, no equipment 45 seconds work / 10 seconds rest — minimal recovery Advanced variations, deep core focus New to abs training? Start with my beginner abs workout below Do this 2–3x per week

Topics: Warm Up · Hollow Body Hold · V-Up to Tuck · Toe Touch Crunch · Leg Lower Hold · Plank Up Downs

15 Min Arm Workout at Home | Tone & Sculpt Arms – No Equipment

497 views · 1mo ago · 16:44

Guest: No Equipment

15 minute arm workout at home to tone and sculpt your arms — no equipment, no weights. This routine targets your biceps, triceps, shoulders and upper back using bodyweight only. All you need is a mat. WORKOUT FORMAT 15 minutes, no equipment 40 seconds work / 20 seconds rest Targets biceps, triceps, shoulders and back Beginner modifications shown Do this 2–3x per week

Topics: Warm Up & Shoulder Mobility · Arm Circles · Tricep Dips · Push Ups (knees or toes) · Plank Shoulder Taps · Tricep Extensions

10 Min Gentle Morning Yoga | Full Body Stretch to Wake Up & Feel Good

964 views · 1mo ago · 11:57

10 minute gentle morning yoga to wake up your body and start the day slow. A soft full body flow — no intense poses, no experience needed. Roll out of bed, roll out your mat, and breathe. ABOUT THIS PRACTICE 10 minutes, mat only Gentle and beginner friendly Wakes up your spine, hips, shoulders and hamstrings No sun salutations, no complicated transitions Do it daily — consistency beats intensity

Topics: Seated Breathing · Neck & Shoulder Rolls · Seated Side Stretch · Cat Cow · Child's Pose · Thread the Needle

15 Min Hip Opening Yoga | Deep Stretch for Hips & Flexibility

1.6K views · 1mo ago · 18:27

15 minute hip opening yoga to release tight hips and hip flexors. A slow, deep stretch flow — perfect after sitting all day, after a workout, or on a rest day. All levels welcome, mat only. ABOUT THIS PRACTICE 15 minutes, mat only (a block or cushion helps) Slow, deep holds — no rushing Targets hip flexors, glutes, inner thighs and lower back Beginner-friendly with variations shown Great for daily practice or as a cool down

Topics: Seated Centering & Breath · Cat Cow · Low Lunge (Right) · Low Lunge (Left) · Lizard Pose (Right) · Lizard Pose (Left)

20 Min Yoga HIIT Core Workout | Burn Abs, Strengthen Core & Sculpt Your Waist

4.7K views · 1mo ago · 26:12

20 minute yoga HIIT core workout to burn abs, strengthen your core and sculpt your waist. A flow-meets-HIIT routine — no equipment, just a mat. Every move works your deep core, obliques and lower abs. WORKOUT FORMAT 20 minutes, mat only Yoga flow + HIIT intervals Low impact options shown throughout Builds core strength and waist definition Do this 3–4x per week

20 Min Booty Workout at Home | Build, Lift & Shape Your Glutes – No Equipment

570 views · 1mo ago · 17:45

Guest: No Equipment

20 minute booty workout at home — no equipment needed. This glute routine targets your glute max, glute med and hamstrings to lift, round and WORKOUT FORMAT 20 minutes, mat only, no equipment 45 seconds work / 15 seconds rest Hits all three glute muscles Beginner modifications shown Do this 3–4x per week for best results

5 Min Full Body Warm Up | Before Any Workout

741 views · 1mo ago · 14:44

Guest: Before Any Workout

5 minute full body warm up to do before any workout. Dynamic stretches and mobility drills that raise your heart rate, loosen your joints and prep your muscles — no equipment needed. WHY WARM UP A proper warm up increases blood flow, improves range of motion and helps you move better during your session. Five minutes is all it takes.

Topics: Marching & Arm Swings · Shoulder Rolls & Circles · Hip Circles · Leg Swings · Torso Twists · Walkouts to Plank

20 Min Abs Workout at Home | Six Pack Core & Ab Lines – No Equipment

1.4K views · 1mo ago · 21:01

Guest: No Equipment

20 minute abs workout at home — no equipment, no repeats. This core routine targets upper abs, lower abs and obliques to build visible ab lines and a strong, flat stomach. Follow along, all standing and mat-based moves. WORKOUT FORMAT 20 minutes, no equipment needed 30 seconds work / 10 seconds rest No repeated exercises Beginner-friendly modifications shown Do this 3–4x per week for best results

60 Min Power Yoga Flow | Full Body Strength, Flexibility & Core – Jessica’s Favorite Workout

7.2K views · 1mo ago · 1:02:58

Guest: Jessica’s Favorite Workout

Sixty minutes of power yoga to build full body strength, open tight hips and shoulders, and wake up your core. This is the flow I come back to every week. We move continuously, so expect to sweat. You will get stronger in the places that hold you up: core, shoulders, glutes, feet. And you will finish looser than you started.

14 August 2026

288 views · 2mo ago · 38:14