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45 Minute Full Body Workout - No equipment needed

Updated: May 24, 2023

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

rinse for like about 30 seconds and then

we're going to do that whole circuit

again with a little bit of modification

for the walkout to push-up so for the

walkout push-up section same thing

you're walking yourself down that's

great you push up you're awesome

stepping into lunch and then from here

we're gonna raise that arm up to the sky

come back down and walk yourself all the

way back up we're still going to go for

10 start whenever you're ready I'll talk

you through the first few praising me

hands up walking yourself out you do a

push-up you step into a high lunge and

then the hands up that's closest to that

foot you really tight up towards the

ceiling and then walk yourself all the

way back up to standing push up high

lunge twist

we've got two more to go

bait once you finish your 10 of those

who are going to come back into sumo

squats with rotation so again we're

going to go for five of these taking a

wide stance with your feet both hands

come up squatting down nice and deep

both hands come down to the floor one

arm rotates up other arm rotates up both

hands come up and then you come up down

for more it's gotten down both hands

final floor

twist see the shoulder coming down just

do the shoulder come on down and all the

way up so three more going in at your

own pace at your own speed and as you

come to the twist you're trying to keep

your back as straight as you can


okay it's funny how much trunk rotation

can be difficult especially I just

gotten and then one last set a forward

lunge with the alternate toe touch big

step forward reaching towards your

opposite toe coming up to the hand over

your head total set at 20

once we finish a set of 20 rest for

about 30 seconds and we'll get ready for

beast push-ups so we're gonna go for 10

beast push-ups we've done this before

they're not actually like to Beasley

they're pretty manageable but the way

that it looks is you go into your pushup

and then you send your butt to the sky

bending your knees and lengthening

through your spine you will right back

up into your push-up and then lengthen

through your spine again so startling if

you're ready going through 10 of these

and pausing at the lengthening through

your spine segment and just keep

breathing throughout the movement

once you finish your 10 of those come

all the way up to standing

we're going to come into lateral lunges

so starting with your feet together a

bird just pumped into the window that

was crazy

guess who wanted to do some fitness with

us he's okay

so we're gonna take a big step out to

the side bending at the knee come back

up to Center

and then other side just going side to

side at total set of 20 think about

keeping your chest upright shoulders

back and you're going deep enough so you

feel a stretch on your inner thigh but

the leg that's straight hands can be on

your hips but if you wanna do something

crazy with your hands you can do like

jazz hands throughout the whole workout

where you can start dabbing which

actually makes it a lot harder but by no

means is required nice Rob and good

extension NIC looking good chest up

shoulders back

keeps your core engaged while I give you

a workout

once you get to 20 and pause rest hang

out for just a very little amount of

time okay prisoner squats with the jump

so hands are up behind your head

so we're going to go prisoner spot and

then on the second one your feet leave

the floor right so there's a normal

squat in between these squat with the

jump into 20 total ten with the jump ten

without again think about keeping your

back straight and when you land you're

trying to land soft like a ninja falling

out of a tree for everyone who's been

watching a lot of Chuck Norris movies

lately they're so cool

great pinch those can stop and rest for

about 30 seconds take a quick sip of

water then we're going to come back into

beast push-ups so I can see some of your

form some I can but in general the

push-up is like a normal push-up when

you come back into the beast you're

really trying to push your tailbone as

high up as you can so your child like

like weight your butt up towards the


alright so starting out whenever you

ready drop things for justing push-up

and froggy jump yeah

nice Nick thanks Rob good once you get

to ten come all the way up to standing

we're gonna go back into the lateral

lunges okay

so Kenny hands can be wherever they feel

happy big step out to the side 1220

great Wednesday pincher 20 we're going

to go back into the sumo squats with a


now if the hop feels kind of rough on

your knees or your lower back as you

come into it and just come up on your

toes for the hot part but it feels good

play your feet leave the floor total set

of 2010 with a hop time without again if

the hop doesn't feel right for you come

up on your toes

once you finish your said 20 those you

can rest again get a little sip of water

we'll start our next superset so why

you're hydrating I'll show you the first

exercise we do a push-up with the

shoulder tap so it looks something like

this so you come in you push up and you

tap your opposite shoulder we've gone

for a whole set of 20 if the push-up

feels like that's really hard you can go

on your knees and it's the same thing

just stay in your knees on the floor and

alternating which side you just want to

keep your back straight so your belly

doesn't collapse towards ABLOY start

whenever you're ready side of 20

okay once you've completed 20 awesome

push-ups with the shoulder tap we're

going to come into reverse lunge with a

straight leg kick whoo so left hand goes

out in front of you right leg goes back

into a lunge and then you try and keep

your toes

we're gonna go for ten of those on each


once you finish 10 just switch sides

right hand out in front of you left foot

goes back

cool to finish those we're gonna come

into crab cakes so four packets we sit

on your butt with your palms on the

floor fingers can point away from you or

towards your mama whatever feels more

comfortable we're gonna raise your hips

off the floor and touch your opposite

toe with each hand for a total set of 20

times if this feels kind of hard it's 20

you can drop your butt down on the floor

and just keep alternating the kick we're

gonna try to keep your butt off the

floor while you try to stay strong

through your shoulder so your shoulders

don't end up by your ears but they say

down by your shoulders okay once you

finish your set of 20 of those rest for

a second or 30 seconds then we'll go

back into push-up with the shoulder tap

so again these and if these like oh my

god I don't know about these you can

start out on your toes and then

transition down to your knees if you

have to so we're never you ready set it


you know a lot of people wonder like how

can you possibly do a 100 pushups and

you can say like well I do them in sets

of 20 I hope you finished your push-ups

we're gonna come back up to standing

reverse lunge straight leg kick 10 on

each side so one hand is out of

shoulder-width hey step back and then

kicking towards those toes if your

balance is like well my balance sucked

think about looking at something that

doesn't move that should help a little


once you finish your 10 subsides

excellent let's work everybody and then

the last set of crab cakes so again like

if this also if this hurts your wrist

feel free to do it on your butt just

lean back a little bit more so you're

still engaging your lower abs start with



oh so there you go you done with that

last superset so for this next run we're

gonna do set up stagger stands push-ups

so you got one hand down by your ribs

one hand underneath your shoulder

we're gonna go for eight like that and

then switch hands and do a like that

so first date second date again you can

always do these on your knees if it

feels like it's becoming too many

push-ups and if you do the Monday toast

think about keeping a wide stance with

your feet

once you finish your eat switch sets

you met your other 800k once everyone's

done with their stagger stands push-ups

we're gonna come up to standing and do a

curtsy to a neat drive up so hands can

be on your hips or out to the sides if

you want to or wherever you want like

you do something rude but hands on the

hips of spring so going to step one foot

back so it crosses behind the front foot

bend both knees and then come up to

balance for a moment let's do ten of

these these don't have to be done

terribly fast but you do want to try and

get that moment of stability at the top

once you finish your ten six sides


so this is really good for your gluten

eat and all the muscles around the side

of your bum and for balance and


all right into the last exercise in this

little superset are standing oblique

crunches so hands go up behind your head

and then you bring a knee to an elbow

and your elbow down to your knee we're

gonna go for a total set of 20 and

ideally in a perfect world your elbow

touches your knee it's okay if it

doesn't once you bring your knee up like

that and your elbow down to the side

you're working your weeks but we won't

try to do is keep your chest upright so

you're not bending forward at the waist

wait you're just tilting over to the

side and it's Nick Robb see if you can

externally rotate your hip then once you

get your 20 stop rest for a second take

a sip water if you want right

laughs Ram to the supersets I'm gonna go

back into that stagger stance

push up by Rob have fun I'll see you

later all right so again these come down

on your toes or in your knees transition

if you need to were going on eight

percent so one hand down by your ribs

one hand under your shoulders

finish your eat so it's not sold on with

those come back up to standing

crit C to a knee drive up ten on each

side to that one's ready great so

dropping that back knee down behind the

front foot and then come up to balance

going protect

once you finish your ten go right into

the other side whoa

go last excess or the standing oblique

crunches spinning out to the side

jailbot going for 12 20 and these can be

done at whatever pace you want if you're

doing too fast it looks kind of crazy if

I'm looking something like that which is

you know could be a little bit weird

it's like a Russian folk dance

nice Jamie see those obliques working

hip flexors pumping if you have a mat

feel free to use it if you have a floor

I highly recommend using therefore we're

gonna come to laying down flat on your

back on a mat

okay so if your heels down on the floor

or you can put your feet up in the air

and cross your ankles we're gonna do so

225 crunches coming straight up and down

think while holding it for a top at the

top of the crunch for a full second so

you really get a good strong squeezing

your abs you can use your hands to

cradle your head as long as you keep a

little space between your chin and your

chest so you're not pulling in your head

if it feels more natural to cross your

hands over your chest go for that

remember you get 225 crunches rest but

again trying to hold that squeeze at the


once you get to your 25 we're gonna

reach your right arm over your head and

then extend your left leg out along the

floor keeping your left hand on your

belly we're gonna reach up to touch your

toes so your head in your shoulder

blades roll up off the floor we're going

to do that a set of 15

once you finish your 15 or subsets and

if your neck starts getting stressed out

you can use that other hand to kind of

support your heaven if you want to as

you go for the 15 on the other side you

can you trying to get your shoulder

blade is high up off the floor as you

can to try and make that contact with

your toe if you're not quite making

contact with your toe you just pretend

like you are

once you finish your 15 those guys tell

everyone finishes you're gonna roll over

on your side and plant one hand down on

the mat we're going to lateral hip

raises so the arm that's doing the

support here gonna stay strong through

your shoulder so you're not sinking down

being lazy but all this is engaged we're

gonna raise your hips up and down off

the mat 15 times and if this feels hard

kind of impossible you plant that top

foot there to give you a little bit of

support but ideally try and keep their

feet stacked as you go for 15

once you finish a 15-2 suicides

let's pinch those are gonna come back on

to your but I come to Matt and we're

gonna do hip braces so I'm gonna give

you two variations so the first one is

hands down by your sides pushing off

your heels raising your hips up towards

the sky and if that feels pretty easy I

want to make a little harder extend one

leg up towards the ceiling and do the

same thing we're gonna do a total of 20

so 10 on each leg or 20 with both legs

down on the floor I'll let you choose

which variation is right for you

but no matter which one you do you're

trying to push your hips as high to the

ceiling as you can if your leg is up in

the air imagine you're trying to tap

your toe on the ceiling directly over

your hips

may want to sleep in about once you've

finished your set of those will come

over on to your forms

we're going to go from a low plank into

a high plank so what I mean by that is

you're on your forearms and your toes

and keeping your body really long and

then you push off one hand to come up

into a high plank and then you come back

down and you push off your other hand to

come to a high plank and come back down

so we're going to go a total set of 20

of these alternating which hand does the

pushing up and if this feels kind of

impossible you can do them on your knees

as well and we'll get the same benefit

even if you start on a new Tosun

transition down to your knees that's

fine so long as you're working to the

best of your ability

who once you finish your 20 dose you can

rest down in Child's Pose

hey what's everyone's all done come all

the way up to standing

hey finish off with a few stretches do

you feel a little lightheaded

that's cool everyone feels light headed

so we're gonna hook onto one ankle if

you need a supportive wall or a chair or

table let's go for it

we're gonna pull that knee back behind

you as you pull your hip forwards

stretching out through hip flexor in

your quad hold here for a total about

five breaths

and then when you're done switch sides

okay then we'll do a standing forward

fold to finish so feet about hip-width

apart inhale raising both hands up and

then exhale fold just letting your upper

body relax down letting your head and

your arms relax let's stay here for

about three breaths

I'm ready to come out and knees curl all

the way up standing do a happy dance cuz

we're done nice work

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