[0:00] this is beginner's 20 minutes full body
[0:02] workout routine for both men and women
[0:04] that you can do at home of course the
[0:05] gyms have now been open but how really
[0:08] safe they are is questionable but not to
[0:10] worry having done this workout myself
[0:11] for the last three months i assure you
[0:13] that it can replace your workout in the
[0:15] gym it will not just help you build
[0:17] muscle and lose that extra fat but will
[0:19] also bring about the true shape of your
[0:21] body this video is powered by marmars
[0:23] tea tree and argan hair mass well more
[0:25] about them later now don't just watch
[0:27] the video get ready come let's do this
[0:29] together
[0:31] [Music]
[0:32] hello friends welcome to fit tuber i
[0:34] have designed this workout in the form
[0:36] of four circuits or four minutes each
[0:38] tapping almost every major muscle group
[0:40] don't worry if you are a complete
[0:41] beginner i'll guide you at each step
[0:43] let's begin all right get ready for the
[0:45] first circuit which is a kind of a full
[0:47] body stretch and warm up 20 seconds of
[0:49] each exercise with 10 seconds of rest in
[0:52] between come on let's begin with arm
[0:54] swings first forward swings for 10
[0:56] seconds aim for 10 reps this will open
[0:59] up your shoulder joints
[1:03] all right now backwards again 10 seconds
[1:06] 10 reps good
[1:09] do as best as you can making a muscle
[1:11] mind connection throughout
[1:14] 10 seconds rest
[1:16] [Music]
[1:20] get ready for side rotations
[1:24] all right first to the left side legs
[1:26] not too wide body straight rotate your
[1:29] upper body as far as you can
[1:34] now to your right slowly and comfortably
[1:44] good 10 seconds rest
[1:48] next exercise is side locks
[1:52] legs a bit wide hands up just like that
[1:55] first rotate to your left come back to
[1:57] the original position and then move to
[1:59] your right slowly come back and then
[2:02] move to your left again stretches your
[2:04] upper body completely just 20 seconds
[2:14] good 10 seconds rest
[2:18] now we are moving on to standing
[2:19] crunches
[2:23] start remember to engage your core as
[2:26] you crunch this circuit of body
[2:28] stretching and warming exercises is
[2:30] extremely important for the body to
[2:31] prepare for the three upcoming circuits
[2:37] great going
[2:38] [Music]
[2:44] good 10 seconds rest
[2:47] let's move on to twisters
[2:54] start
[2:56] body straight legs close short jump side
[2:59] to side easy isn't it come on
[3:04] simple exercises yet so crucial to get
[3:06] that blood pumping all around the body
[3:13] and done
[3:17] the next exercise is butt kicks
[3:21] [Music]
[3:23] start simply jumping as if kicking your
[3:26] own butt do as best as you can making a
[3:29] muscle mind connection throughout
[3:31] good
[3:34] just 10 more seconds
[3:43] and done
[3:47] our next movement is cross stretch
[3:53] start bend forward trying to touch your
[3:55] left foot with right hand and then your
[3:57] right foot with left hand
[4:04] just go as low as you can don't push too
[4:06] much comfortably maintaining your own
[4:09] pace feel your back muscles getting
[4:11] engaged
[4:14] done
[4:17] the final exercise of this circuit is
[4:19] jumping jacks
[4:22] you have got this come on let's finish
[4:24] up this is a full body movement exercise
[4:27] do it properly as it will really help
[4:29] you perform well in the next circuit
[4:31] once arms to the side and then arms
[4:33] forward parallel to each other just 10
[4:35] more seconds
[4:37] great going
[4:41] and circuit one is over well done
[4:44] now take rest for 30 seconds relax do
[4:47] some deep breathing sip some water if
[4:50] you would like to not much just to rinse
[4:52] the mouth our circuit two is a set of
[4:54] eight exercises focusing on strength
[4:56] training again 20 seconds of each
[4:58] exercise and then 10 seconds of rest
[5:01] this one is going to be harder but don't
[5:03] worry i'll be showcasing some easy
[5:05] beginner moves alongside take a deep
[5:07] breath in come on let's kill it let's
[5:10] begin with normal push-ups start hand
[5:12] symmetrical body straight hips little up
[5:15] all the way down and all the way up if
[5:17] you're not able to do even a single
[5:19] push-up no problem do the easy version
[5:21] you can do it at your own pace there is
[5:23] no hurry but do it don't stop probably
[5:25] the best compound movement engaging your
[5:27] chest shoulders and arms beats all gym
[5:30] equipment keep going
[5:32] almost done good take 10 seconds rest
[5:35] breathe in deeply slowly breathe out
[5:40] all right let's do squats
[5:43] start keep your feet shoulder width
[5:45] apart hips moving back and down below
[5:47] your knees just like you sit on a chair
[5:50] an amazing exercise to strengthen the
[5:52] quads glutes and hamstrings do as best
[5:55] as you can maintain your focus on the
[5:57] targeted muscles it will set an ideal
[6:00] rhythm for the next exercise which is
[6:02] squat jumps and done 10 seconds rest
[6:07] same position same movement with a
[6:09] slight twist the squat jumps
[6:13] start this climatic movement not only
[6:16] helps strengthen your lower body but
[6:18] also improves cardiovascular endurance
[6:20] do it comfortably landing in a
[6:22] controlled manner yes just like that
[6:27] great going just 5 more
[6:32] seconds done
[6:34] rest for 10 seconds breathe in breathe
[6:37] out get ready for diamond push-ups
[6:40] place your palms under the chest making
[6:42] a diamond
[6:43] start if this movement is hard for you
[6:46] no worries go ahead with the beginner
[6:48] movement the idea is to keep doing just
[6:50] go at your own pace
[6:53] it engages your arms in a big way almost
[6:56] done
[6:58] give your best just five more seconds
[7:03] good job
[7:07] alright now get ready for another round
[7:08] of squad jumps
[7:14] go if you're feeling tired you can
[7:15] instead do a normal squat no issues go
[7:18] ahead with the easy move or even take a
[7:20] few seconds rest it's fine but please do
[7:22] not abandon the workout that's the only
[7:24] way you fail
[7:28] just five more seconds
[7:33] and done awesome 10 seconds rest
[7:37] our next move is push-ups normal
[7:38] push-ups
[7:42] get to the position and start
[7:44] just 20 seconds maintain your own pace
[7:48] just two more exercises after this and
[7:50] we will be through this circuit come on
[7:52] keep up the spirit
[7:58] five more seconds
[8:03] and done feeling tired don't worry the
[8:06] next move is easier it's a squat hold
[8:11] feet slightly wider than shoulder width
[8:12] apart hands around the shoulder come as
[8:15] low to 90 degrees position and just hold
[8:18] that position great endurance exercise
[8:20] also helps in posture of upper body just
[8:23] hold on 10 more seconds
[8:28] 5 seconds
[8:29] [Music]
[8:33] and done
[8:35] so we move to the final exercise of this
[8:37] circuit the diamond push-ups once again
[8:39] come on take a deep breath in palms
[8:42] under the chest and start this compound
[8:44] movement hits your triceps chest and
[8:46] shoulder all at once
[8:51] this is the last one in this circuit
[8:53] keep doing
[8:58] five
[8:59] four
[9:00] three
[9:01] two
[9:02] one and done great job you have
[9:04] completed two circuits pat your back
[9:06] you're already halfway this workout just
[9:08] two more circuits rest for 30 seconds do
[9:11] some deep breathing recover your energy
[9:13] levels sip some water if you like our
[9:15] next circuit involves the use of
[9:17] dumbbells but if you don't have them
[9:18] it's okay just use two filled water
[9:20] bottles 7 exercises each for 30 seconds
[9:24] this time and then 10 seconds of rest
[9:26] use dumbbell weights that you are
[9:27] comfortable with 2 3 5 kg etc starting
[9:30] with dumbbell rows
[9:33] keep your feet hip width apart hinge
[9:35] your hips back lean the torso forward
[9:38] pull the dumbbells just like that
[9:40] breathe in and breathe out back should
[9:43] not be bent this compound movement is a
[9:45] must for back training and also engages
[9:47] the shoulder muscles
[9:48] can you feel the tension generating in
[9:50] your back muscles yes keep doing
[9:53] focus throughout on the target muscles
[9:55] just 10 more seconds
[10:03] and done take 10 seconds rest do not
[10:05] drop the dumbbells next we move on to
[10:07] shoulder press
[10:10] hold the dumbbell in line with your
[10:11] wrist and elbow yes like that push the
[10:14] dumbbell vertically up fully extending
[10:16] your elbow then slowly down
[10:19] up and then slowly down great exercise
[10:22] for front of shoulder maintain a muscle
[10:24] mind connection throughout helps a lot
[10:33] just 10 more seconds
[10:39] almost done
[10:43] take rest breathe in deeply slowly
[10:46] breathe out
[10:48] next is front raises
[10:52] come on feet at the same position
[10:55] dumbbells in line with the shoulders
[10:57] move them straight front up and then
[10:59] slowly down if you can't do both arms at
[11:01] once do alternate
[11:05] this exercise along with shoulders also
[11:07] impacts your upper chest bring the
[11:09] dumbbells a bit slow down you will feel
[11:11] the difference up and then slowly down
[11:14] just 10 more seconds
[11:19] 5 more seconds
[11:23] and done rest for 10 seconds and then we
[11:26] move on to the next exercise which is
[11:27] lateral raises
[11:29] [Music]
[11:33] start
[11:34] simply raise the dumbbells to the
[11:35] shoulder level by moving the arm
[11:37] sideways keep your elbows a little bent
[11:39] and come down this isolation exercise
[11:42] strengthens the entire shoulder muscles
[11:44] again while coming down be a little slow
[11:52] breathe in and breathe out keep going
[11:58] almost done
[12:03] good job
[12:06] moving to the next exercise of this
[12:08] circuit the bicep curls
[12:12] take a deep breath in and start both the
[12:15] dumbbells at once shoulders relaxed
[12:17] controlled range of motion moving up and
[12:20] then slowly moving down breathe in when
[12:22] you go up and breathe out while you come
[12:24] down you can instantly feel the tension
[12:26] generating in your biceps slowly and
[12:28] steadily keep going
[12:33] just 10 more seconds
[12:39] five more seconds
[12:43] and done just two more exercises to go
[12:45] and then we are through this circuit
[12:47] let's do the tricep kickbacks
[12:53] start bend your body forward torso
[12:56] pushed back dumbbells in this position
[12:58] move the dumbbells up squeezing the
[13:00] triceps at the top if you're not
[13:02] comfortable do one hand at a time make
[13:04] sure to squeeze the muscle at the top
[13:06] that's what make this movement so
[13:08] effective for the tricep muscles don't
[13:10] just swing slow control movement yes
[13:18] five more seconds
[13:22] we are almost done awesome
[13:26] coming to the final exercise of this
[13:28] circuit the car phrases it's not tiring
[13:34] stand straight feet close just raise the
[13:37] calves and then down that's it raise
[13:40] completely and then slowly down you can
[13:42] take the support of a wall if needed up
[13:45] and then slow down up and then slow down
[13:49] feel the tension generating
[13:53] just 10 more seconds and we are done
[13:55] with the circuit come on
[13:59] five more seconds
[14:03] and done great work all right so circuit
[14:06] three is complete well done take 30
[14:08] seconds rest
[14:09] deeply breathe in and breathe out
[14:11] preparing for the final circuit which is
[14:13] focused on the core the abdominal
[14:15] muscles so are you up for it i'm sure
[14:17] you'll love the after effect we will be
[14:19] doing two cycles of 4 exercises 20
[14:21] seconds of each exercise and then 10
[14:23] seconds of rest completing the full
[14:25] circuit of 4 minutes
[14:27] all right now get ready and lie down on
[14:29] the mat just like that we will begin
[14:31] with knee touch extremely effective for
[14:33] upper abs simply stretch your arms
[14:35] forward touch the knees and move back
[14:38] still keeping the upper body above the
[14:40] ground throughout the range of motion
[14:43] just 10 more seconds
[14:44] breathe out every time you touch the
[14:46] knee that will put even more pressure
[14:49] five
[14:49] four
[14:50] three
[14:51] two one and done
[14:54] good job breathing deeply slowly breathe
[14:56] out and get in position to do russian
[14:58] twists
[14:59] [Music]
[15:03] start
[15:04] you can even hold a dumbbell while doing
[15:06] it for more stress control motion focus
[15:08] totally on abdominal muscles
[15:13] 10 seconds left
[15:18] 5 seconds
[15:23] and done awesome lie down rest breathe
[15:26] deeply and get ready for bicycles
[15:33] ready start elbows touching the opposite
[15:36] knees your core will instantly feel the
[15:37] burn but don't stop 15 seconds more
[15:43] 10 more seconds
[15:48] 5
[15:49] 4
[15:50] 3
[15:51] 2
[15:52] 1
[15:52] done great job
[15:54] rest take a deep breath in and get in
[15:56] the position for knee to elbow plank
[16:03] start if that's hard for you go ahead
[16:05] with normal plank knee to elbow plank is
[16:07] super effective for sides and overall
[16:09] core muscles
[16:11] [Music]
[16:13] 10 more seconds to go
[16:16] almost done
[16:18] 5
[16:19] 4
[16:20] 3
[16:21] two one and
[16:23] rest now we will repeat the same cycle
[16:26] starting with knee touches again
[16:33] take the position and go
[16:37] [Music]
[16:38] just 15 seconds to go
[16:40] stay focused slow and steady
[16:43] 10 more seconds
[16:49] five
[16:50] four
[16:50] three two
[16:52] one and well done take rest take a deep
[16:55] breath in and get ready for russian
[16:57] twists
[17:03] go only for 20 seconds towards the left
[17:06] then right
[17:07] left then right 15 seconds more
[17:14] just 10 more seconds
[17:16] almost there
[17:19] five four
[17:20] three
[17:21] two one and done take rest we are almost
[17:25] done come on bicycles again
[17:32] ready start maintain your own pace
[17:35] control range of motion with full focus
[17:37] on the core
[17:40] breathe in and breathe out breathe in
[17:42] breathe out just 10 more seconds
[17:48] 5
[17:49] 4
[17:50] 3
[17:51] 2
[17:52] 1 and great job take rest
[17:56] moving to the final exercise knee to
[17:58] elbow plank
[18:03] come on just 20 seconds and we are done
[18:05] with the workout keep going left
[18:08] right
[18:09] left
[18:10] right
[18:14] more seconds
[18:19] five more seconds
[18:21] three two one and done awesome
[18:24] just lie down close your eyes and relax
[18:28] see how satisfied and rejuvenated you
[18:30] are feeling now what an amazing start to
[18:32] the day isn't it were you feeling a
[18:34] resistance in the beginning but now you
[18:36] would be thanking yourself that you did
[18:38] it yes you did it be proud of it thank
[18:41] yourself for not succumbing to lethargy
[18:43] procrastination and the rest of it and
[18:46] you will reap the benefits of spending
[18:48] these 20 minutes throughout the day not
[18:50] only in the form of muscle building or
[18:52] fat loss but also in the form of height
[18:54] and energy levels better concentration
[18:57] and most importantly a happy mind now
[18:59] promise yourself that you will return
[19:01] back tomorrow and follow this workout
[19:03] routine no matter what with this thought
[19:05] and feeling open your eyes and get to
[19:08] your daily chores so friends how was it
[19:10] i hope you enjoyed this workout session
[19:12] now you might feel a little pain in your
[19:14] muscles for the first couple of days but
[19:16] please don't let that stop you from
[19:17] attending this workout session daily
[19:19] doing so i assure that you will start
[19:21] seeing visible results within 15 days
[19:24] alright then i'll see you tomorrow at
[19:25] the same time also if you want me to
[19:27] make more workout videos please don't
[19:29] forget to give this video a big thumbs
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[20:00] all for this video you can now support
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[20:13] session my name is vivek i thank you so
[20:16] much for watching
[20:18] [Music]
[20:24] you