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Pauline Nordin

Founder of Fighterdiet & Seize the Training Day
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685 posts
939 comments

Posted

16 Feb 14:52

This core workout is a real Muscle Yoga session that will challenge your shoulder stability and core strength.

The long planks are done with eccentric sliding downs to the floor, the cat camel exercise is an excellent practice for core coordination and mind muscle connection.

If the sliding out planks sets of 5 are too tough, do regular planks on elbows and work on maintaining the C form in your back.

After the start in the top planks I do the from the bottom, I call them the Pharaoh Planks. These are very tough, so be careful!

The finish is walk up and down planks and one leg up in the air elbow planks to tall planks.
10:46

Muscle Yoga with Long Planks

This core workout is a real Muscle Yoga session that will challenge your shoulder stability and core strength.The long planks are done with eccentric sliding downs to the floor, the cat camel exercise is an excellent practice for core coordination and mind muscle connection.If the sliding out planks sets of 5 are too tough, do regular planks on elbows and work on maintaining the C form in your back. After the start in the top planks I do the from the bottom, I call them the Pharaoh Planks. These are very tough, so be careful!The finish is walk up and down planks and one leg up in the air elbow planks to tall planks.

Posted

16 Feb 14:44

This is a heavy Back workout with dumbbell rows to the hip with a variety of loads for my sets in this 10 min session.

Warmup with alternating rear shoulder raises and external shoulder rotations with dumbbell laying on the side.

The main exercise is a short range dumbbell row, I start with the heaviest weight I can handle for sets of 10 reps with a prone grip.

After the prone grip I change it to neutral grip rows with peak half reppers in the top.

I avoid the stretch position in my back training here to avoid retear my rear shoulders.

The banded unilateral and bilateral rhomboid adductions train upper back included the rear shoulders.

Download your back training book in resources for more workout routines.

https://paulinenordin.uscreen.io/programs/heavy-back-workout-with-rows-to-the-hip-banded-rear-shoulder-work
11:48

Heavy Back workout with rows to the hip & banded rear shoulder work

This is a heavy Back workout with dumbbell rows to the hip with a variety of loads for my sets in this 10 min session.Warmup with alternating rear shoulder raises and external shoulder rotations with dumbbell laying on the side.The main exercise is a short range dumbbell row, I start with the heaviest weight I can handle for sets of 10 reps with a prone grip.After the prone grip I change it to neutral grip rows with peak half reppers in the top.I avoid the stretch position in my back training here to avoid retear my rear shoulders.The banded unilateral and bilateral rhomboid adductions train upper back included the rear shoulders.Download your back training book in resources for more workout routines.

Posted

16 Feb 14:29

HAHA, PUMA is coughing up a hairball in the background!

High Elbow Renegade Rows session with sets of 20, followed by alternating short range of motion rows with neutral grip on the floor.

Later in the workout I do standing one arm prone dumbbell row with short range of motion.

Download the ebook with Back workouts in your resources for more muscle building training programs!
10:51

High Elbow Renegade Rows

High Elbow Renegade Rows session with sets of 20, followed by alternating short range of motion rows with neutral grip on the floor.Later in the workout I do standing one arm prone dumbbell row with short range of motion.Download the ebook with Back workouts in your resources for more muscle building training programs!

Posted

16 Feb 10:53

The FD8 New Years Fitness Program: let's go over the book together!
17:43

FD8 New Years Fitness Program 2026 

Welcome to FD8 New Years Fitness Program 2026 Nordin introduced her FD8 program she's coaching, which will guide participants through a 2025 New Year's program using Zoom meetings and broadcasts on Instagram, YouTube, and U screen. She emphasized that the focus is on enjoying the fitness journey rather than treating it as a challenge with a specific end date. Nordin explained that the program is not a cookie-cutter approach but a manual and guide for participants to create their own fitness routine that works for their schedule and lifestyle. She stressed the importance of being present in the fitness journey and enjoying the process of repetition and daily routine.Comprehensive Fitness Program OverviewNordin presented a comprehensive fitness program, outlining an 8 week workout system with customizable options and emphasizing the importance of proper form and technique. She discussed the program's structure, including exercise lists, cardio routines, and nutrition guidelines, while encouraging participants to consult with her for personalized advice. Nordin also highlighted the importance of self-reflection and goal-setting, and provided various ways for participants to reach out to her for support and guidance.Practical Nutrition for Fitness SuccessNordin discussed the FighterDiet approach, emphasizing the importance of simplifying nutrition and avoiding overtracking of macros. She introduced the K.I.S.S Fighterdiet food basket system and encouraged studying the FighterDiet materials, including videos and meal plans, to gain diet epiphanies. Nordin stressed the significance of learning to cook at home and developing a healthy relationship with food, rather than relying on meal delivery services. She also highlighted the importance of mindset and self-awareness in achieving fitness goals, concluding with a reminder that health is built on nutrition and encouraging attendees to focus on making mindful food choices.Next stepsAll participants: Download and review the 2025 New Year's program guide, reflect on personal goals, and consider what causes them to fall off previous programsAll participants: Study the "defeed to refeed" nutrition section and related guidelines in the program materials.All participants: Join scheduled form checks on Instagram Live and Zoom Meetings to upload and review training form.All participants: Reach out to Nordin (via WhatsApp or Instagram DMs) or Pauline at fighterdiet.com for one-on-one consultations as needed.All participants: Attend group sessions on Zoom and Friday Instagram meetings for support and to address confusion or feeling overwhelmed.Nordin: Lead and host scheduled Zoom Meetings, Instagram Live sessions, and group meetings for program support.
4

Posted

16 Feb 10:34

Image from Pauline Nordin's post

Welcome to RADIO PAULINE!

My purpose with RADIO PAULINE: to ENJOY Life, Mind & Body & the Daily Practice!

Thank you for sharing about my coaching and inviting people to join our Private Wellness community here!

https://us06web.zoom.us/rec/share/puWDr6-PaNE4VTpuh-dSyU3CilYZ75RM5EX7IgVDCpH4YIenQ_7-arpMz6woLXxt.95O-wC80JW0DTc5d

https://us06web.zoom.us/rec/share/puWDr6-PaNE4VTpuh-dSyU3CilYZ75RM5EX7IgVDCpH4YIenQ_7-arpMz6woLXxt.95O-wC80JW0DTc5d

Posted

15 Feb 12:32

The Butt Bible Workout: banded squats side to side!

We start with elbows to knees and continue with banded squats with step outs superset with regular squats.
20:07

The Butt Bible: Banded Squats Side to Side

The Butt Bible Workout: banded squats side to side!We start with elbows to knees and continue with banded squats with step outs superset with regular squats.

Posted

15 Feb 12:27

The Butt Bible Workout: airplanes pamper the glutes!

We start with the energy dance to warm up, then it's airplanes that require coordination and balance and alternating side lunges and step out lunge with holds and pulsing squats.
20:02

The Butt Bible: Airplanes for Pampering the Glutes!

The Butt Bible Workout: airplanes pamper the glutes!We start with the energy dance to warm up, then it's airplanes that require coordination and balance and alternating side lunges and step out lunge with holds and pulsing squats.

Posted

15 Feb 12:21

Posted

15 Feb 12:13

The Butt Bible Workout with banded glute bridge purgatory.

This workout features alternating fire hydrants with straight legs, idiot squats and bulgarian squats!
20:07

The Butt Bible: Banded Glute Bridge Purgatory

The Butt Bible Workout with banded glute bridge purgatory.This workout features alternating fire hydrants with straight legs, idiot squats and bulgarian squats.

Posted

15 Feb 12:04

The Butt Bible: Let the glutes remember your name!!!

You have to work out to sculpt your strong curves.

This workout features crossover lunges, Supine Glute planks with feet on a chair for two legs and one legs and the copenhagen exercise with the chair.

Later in the workout it's unilateral half squats and standing hip abductions and glute kicks.

This is a killer workout....! 
20:01

The Butt Bible: Keep the tension. Let the glutes remember your name!

KEEP THE TENSION.The Butt Bible: Let the glutes remember your name!You have to work out to sculpt your strong curves.This workout features crossover lunges, Supine Glute planks with feet on a chair for two legs and one legs and the copenhagen exercise with the chair.Later in the workout it's unilateral half squats and standing hip abductions and glute kicks.This is a killer workout....!