[00:00] Hey guys, welcome back. Today we are going to do a 20 minute beginner full body workout.
[00:17] This workout does not include any jumping. You don't need any equipment. Just make sure that you can see your screen so you can follow along with me. And without further ado, let's get to it. Alright guys, we're going to start off with a little bit of a warm-up sequence.
[00:32] So first up, you're just going to do some marching, and you're going to tap your knees. So we're focusing on keeping the core tight, bringing the knees up to meet the hands staying light on those toes. Next up, we're going to warm up those hamstrings and we're going
[01:03] to push our bums. So stepping across and just kicking the bum. Again, staying light on those toes keep that core engaged
[01:32] next up you're going to reach from side to side so stepping out and out Reach that arm up and over. Arms are nice and strong.
[02:04] Last 30 second exercise, we're going to do some step jacks. So just like a jumping jack, except you're stepping out, and in, out, in. Again, stay right on those toes.
[02:16] Upper body is strong, shoulders laser down the back.
[02:37] All right, we're going to take a 15 second rest. I want you to keep this an active rest, so keep moving. Just some light marching. We're going to do these with two exercises at a time.
[02:49] So your first exercise is some regular squats. We're going to do these 45 seconds on, 15 seconds off. Then we'll switch to our second exercise. So take these nice and slow.
[03:04] All the way down, keep that core tight. Come on guys, 20 more seconds.
[03:23] You can do it. Pull it down if you need to. A few more.
[03:37] Alright, taking a 15 second active rest. Marching in place. Your second exercise is a standing elbow to knee. So fingertips by the ears.
[03:49] You're bringing the knees near the elbows. In the center every time. Here we go. You do not need to go as fast as me.
[04:04] Just try to keep moving. waking up, making romance, loving all too far. I feel it, I feel it, I feel it, I feel it.
[04:18] And now that you're gone, I'm thinking about you every time. I'm waiting for you.
[04:32] I'll go keep pushing 10 more seconds. Good.
[04:44] Active breath. We're going to repeat those two exercises again. So we're going to do our squats and our standing elbow knees before we move on to our next set of exercises.
[04:56] Here we go. Squats. Let's go. Again, you don't have to go as fast as you need.
[05:17] You can take a breather at the top. Take a deep breath before you do another one.
[05:33] Try not to drop your chest Keep it lifted Sit into those heels Five more seconds.
[05:46] Good. March it out. Second exercise is our standing elbow to knees. here we go
[06:02] think about crunching here think about your core come on guys keep pushing
[06:39] Good. Active breath. We're moving on to set number two.
[06:51] Your first exercise is a rise. You're going to reach towards the ceiling. Come down, touch the floor. Up and down. Second exercise, we're going to do some tight arm circles. Here we go.
[07:05] Reaching up and down. as you come up on those tippy toes make sure your upper body is strong you're stretching those legs and squeezing those inner thighs together
[07:30] if you feel like you can no longer continue doing any of these exercises I want you to just go right into your active rest exercises, which is marching up and down. Good, march
[07:51] it out. Next up is tight arm circles. For our first round, we're going to circle backwards, and then our second set will go forward.
[08:05] Here we go. Arms are straight out from your shoulders. Give a slight bend in your elbows. Palms are facing the floor. Core is tight.
[08:24] Now is a great time to try and slow down your breathing. breathe in through your nose and out through your mouth. 20 more seconds. Repeat those two exercises again, starting off with our rise and tapping the floor.
[09:05] here we go up and down think about your core as you're coming down squeeze those abs
[09:35] five more seconds
[09:49] five more, sit up okay, our arm circles next we're going to circle forward this time
[10:05] here we go nice and tight
[10:17] keep the shoulder blades down the back your chest is open
[10:35] 10 more seconds. You can do it nice and tight.
[10:55] Good. Our next step is on the ground. So, we won't be doing any active rest periods in between these I mean you more than welcome to stand up and march for 15 seconds if you like But our exercises are glute bridges So feet are flat on the floor You rising the hips all the way up to the ceiling and lowering just half that booty to the floor before you send it right back up
[11:20] the weight should be in your heels. You can lift the toes up off the floor to help ensure that you're using those glutes.
[11:50] So taking a 15 second rest, our second exercise is going to be just some regular crunches.
[12:03] So fingertips right by the ears, you're not pulling on your neck here, your gaze is looking upward, you're going to press that lower back into the floor as you come up and lower. can take these nice and slow
[12:44] Good. Take a 15-second breather.
[13:02] We're going to repeat that again, starting off with our glute bridges. Good. Make sure the weight is in your heels and press those hips as high as they can go.
[13:19] And don't spend too much time at the bottom. Just tap that looing to the floor before you send it right back up. Thank you.
[13:53] Good work. 15 second rest. You're going to do 45 seconds of crunches.
[14:08] Make sure you're really focusing on pressing your lower back into the floor as you come up for the crunch. That way you're activating your lower abs. Here we go.
[14:23] Don't pull on your neck.
[14:48] Keep your neck nice and long. just focus on contracting those abdominals pressing that lower back into the floor good work standing up back to that active rest we're going to try and get our heart rate
[15:09] back up for the end of this workout your next exercise is what i like to call up and over because we are going up and over. You're going to tap the floor coming up and over.
[15:27] If touching the floor is too much for you, you can come up down to the knee, like so.
[15:45] Good. Right back to that active rest.
[16:08] Your next exercise is another arm focus exercise. You're going to be bringing the arms in front and out. You could do this while you're marching if you would like, or either nice and wide, out
[16:22] and open. Think like you have something in between your forearms that you are resisting against. Squeeze the chest, squeeze the back.
[16:42] Don be seen As long as you can show me good night I don need promises honestly don be serious As long as you can show me the good side I don care
[17:00] Few more seconds. Good, march up. I'm going to repeat those two exercises once again.
[17:17] Here we go. Up and over.
[17:38] Hold. Hold. Reach those arms all the way up in between.
[17:51] Think about your core as you come down.
[18:08] Now, march it out. Last exercise is our arms.
[18:24] Here we go. Front and side. Squeeze.
[18:38] Come on guys, keep those arms up, don't let them drop.
[19:01] 10 more seconds. There, march it out.
[19:13] Now, for the ending of this workout, we're going to repeat that beginning section of 30-second exercises. We're going to try and get that heart rate up as much as we can before we end.
[19:25] We're going to start off with those big marches. We're tapping the knees. Don't forget about your core. Stay light on those toes.
[19:38] Good.
[19:58] Nice and easy. this time arms come up. There's no one else I'd rather be without. Maybe I won't let you down.
[20:11] I got it. I know you need it. Let me just bring you around. Come on, guys. Keep pushing. We're almost there.
[20:26] Keep those arms nice and strong. We're reaching side to side. Out. up, up, reach that arm up and over, keep it nice and strong, squeeze that back as you
[20:40] bring the arm down.
[20:58] Alright guys, last 30 seconds, you can do it, we're going to do some step jacks. out and in light on the toes arms are strong
[21:20] try and pick up the pace last few seconds here How was it guys?
[21:38] Great job. I hope you enjoyed this 20 minute full body beginner style workout. Beginners, let me know how you did in the comments down below. And if you'd like to see more beginner workouts from me, if you're new here, make sure that
[21:51] hit that subscribe button and turn on your post notifications so you don't miss another video from me and I'll see you guys very soon. Bye!