45 Minute Full Body Workout - No equipment needed
This full-body workout is recorded from a live workout class that was taught early in 2020 as a part of a home workout series. Since all the gyms were closed when the pandemic hit, I wanted to provide a way for people to stay fit and healthy while at home.
This live workout class requires no gym equipment! If you have a yoga mat or an exercise mat, that will be helpful for the core workout section, but if you don't have a mat, you can use a towel.
When you do this workout, I would recommend that you play some music that pumps you up! I deliberately don't add music to my workouts because it is such a personal thing and I want you to make this workout yours!
If you have an existing training program and are looking to add a bodyweight component, then this workout will be a great addition to your exercise library.
If your a dad like me, you know that time is tight! Long gone are the days when you can take your morning to go to the gym, then have a nice long lunch and a nap. Or having the time freedom to go mountain biking all day, or go for a hike that's more than two miles or anything that parenthood life prohibits.
This workout is great if you have limited time and want to get the most out of your workout. In less than an hour, this workout will make you stronger, work on your cardio and ultimately burn a TON of calories. The trick to losing weight or just getting healthier is to consistently work towards your goal. When you have a fitness goal, try to do something that works towards that goal every day no matter what.
Even when time is tight, you can always carve out an hour for self care. I like to do my workouts at 5:30 or 6 AM. Yea, it sucks to wake up early, but its my time and I know that the only factor that would prohibit the workout is my own willpower. And willpower is like a muscle you can train. The more you get up and get working, the easier it will become and eventually it will feel weird when you don't wake up early and exercise.
When I work with a client, I mix up the types of workouts depending on the clients goal. Since most people come to me looking to lose weight and improve health, I suggest a mix of cardio, strength, flexibility and general conditioning training. This full body workout here is how I suggest you start the week.
So Monday morning, wake up and get to work!
Transcript of the video below -
We'll all start off standing and just
going to begin with movement with your
arms so just flatten your arms side to
side kind of opening up your shoulder
girdle breathe in just kind of taking
stock of where you're at maybe it's a
big movement maybe it's a little smaller
movement wherever at and then we're
gonna flap like out like a big word you
know get your arms up start working
through that shoulder girdle stretching
out that way and maybe alternating which
hands coming up and then with your arms
out to the side like you're doing a back
stroke working that ball and socket
joint and then switch into a butterfly
swim just kind of get that thing going
on there and then this next one's a
little bit silly but you know most
things re gonna keep your elbows tight
to your sides and just bring your hands
out to the sides so you just feel that
will stretch across your upper shoulder
you can alternate which hand goes on top
this is a good way just kind of like
Pinterest scapula your shoulder blades
back together so your heart kind of gets
forward a little bit and that's enough
that's Ilene a'somethin else if you want
it but it's kind of up to you okay so
we're gonna go into two Sun citations so
for those of us who are non Yogi's we're
going to inhale raising both hands up
and then exhale to fold feel that
stretch through your hamstrings inhale
to upward dog so just kind of opening up
to your tummy in your back and then curl
over your toes into a downward dog so
you're questioning heels down behind you
and this is a exercise downward dog so
not like a strict yoga downward dog so
you can pedal your heels
and you kind of do whatever you want
with this one as you get ready we'll
walk your feet back towards your hands
I feel that stretch through your
hamstrings or your lower back iam
shaking at your head bend at the knees
and curl all the way back up to standing
inhale both hands up over your head
exhale hands down by your sides nothing
done it once we're gonna do it again
and you kind of know it's gonna happen
so follow on inhale reaching both hands
up exhale the fold
feel that stretch through your
hamstrings and your back she got your
head bend the knees walk yourself out
into a plank and you can either lower
high to low pushup
or knees chest chin if the push-up is
kind of hard for you and you come to
baby Cobra like this or upward facing
dog and curl over your toes into
downward dog
again just stretching out through the
calves and the hamstrings we'll stay
here for about three breaths
two and three walk your feet back
towards your hands feel that stretch the
arm strings again bend the knees and
curl all the way up to standing
hands up to the sky and glitter fingers
down by your side that will start to get
into it okay so we're gonna do a walk
out to push up into a high lunge so
we're gonna do ten these I'll
demonstrate then you just kind of start
up whenever you want so inhale raising
both hands up exhale walk yourself up
you do a push-up and then a high lunge
so we're just stretching out that hip
flexor and glute and then walk yourself
all the way back up standing reason both
hands up overhead
push-up comes into that high lunge feel
that stretch through the hip flexor and
walk yourself all the way back up to
standing so this whole first round it's
still just kind of getting your body
moving and opening up high lunge for
those of us who have a job that requires
you to sit down which sound a lot of
jobs do these days it's good to keep
those hip flexors nice and loose
you can go do this movement pretty slow
if you want to or you can start to pick
up steam if you want
you got two more to go
great and then once you've finished your
10 of those we're gonna come into a sumo
squat with rotation so with your feet
wider than hip-width apart and raise
both hands up over your head and trying
to keep your arms as straight as you can
we're going to squat down into a deep
sumo squat and then both hands down
towards the floor raise one arm up
rotating through the shoulder we tie
hand towards the ceiling coming back
down either on them up come on back down
and then raising both hands up over your
head all the way back up to standing so
we can do that a total of five times so
squatting down both hands behind the
floor one hand rotates up down other
hand rotates up come on down both hands
come up then all the way to standing so
just go at your own pace here we're at
12:05 again we're still opening your
hips and opening up your shoulders
nice well once you finish the pathos
we're going to come into a forward lunge
with an alternate toe touch so we're
gonna do a total set of 20 10 on each
side taking a big step forward reaching
for that opposite toe I mean coming up
with your hand over your head I'm just
going one leg one hand after the other
count out 20 go with the pace and range
of motion that feels comfortable it's a
still warm up sometimes the whole
workout ends up becoming warm up
SuperDuper conjugates of 20 stop and