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
nice
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
ceiling
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
hop
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
side
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
20
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
bit
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
everybody
20
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
whoops
so this is really good for your gluten
eat and all the muscles around the side
of your bum and for balance and
stability
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
top
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