[0:00] this is a new 20 minutes beginners full
[0:02] body workout for both men and women that
[0:04] you can easily do at home having doing
[0:06] this workout myself for the past couple
[0:08] of months i can assure that this workout
[0:10] can replace your workout in the gym it
[0:13] will not just help you build muscle and
[0:15] lose that extra fat but will bring about
[0:17] an ideal shape of your body this video
[0:19] is powered by mama earth's upturn face
[0:21] wash well more about it later now don't
[0:24] just watch this video come get ready and
[0:26] let's do this together
[0:29] [Music]
[0:30] hello friends welcome to fit tuber i
[0:32] have designed this workout in the form
[0:34] of four circuits of four minutes each
[0:36] tapping almost every major muscle group
[0:38] most of the exercises are new and more
[0:40] effective but don't worry i'll be
[0:42] sharing easier versions of them along
[0:44] just be with me and let's begin all
[0:46] right get ready for the first circuit
[0:48] which is kind of a full body warm up a
[0:50] total of eight exercises 20 seconds of
[0:53] each exercise with 10 seconds of rest in
[0:56] between come on get ready for the first
[0:58] exercise which is neck circles start
[1:00] first rotate your neck for 10 seconds in
[1:03] anticlockwise direction
[1:05] no need to rush maintain your own pace
[1:10] now change the direction rotate in
[1:12] clockwise direction for 10 seconds
[1:15] an excellent movement to relieve any
[1:17] tension in the neck muscles
[1:20] good 10 seconds rest
[1:22] now get ready for arm circles legs
[1:25] shoulder width apart body straight
[1:27] rotate a full wide circle with both your
[1:30] arms together just like that let's go
[1:34] first forward for 10 seconds
[1:37] and then 10 seconds backward
[1:41] stretches the chest shoulders and arms
[1:43] all at once do it slowly maintaining a
[1:46] proper muscle mind coordination breathe
[1:49] normally
[1:50] good job 10 seconds rest next exercise
[1:53] is side stretches
[1:55] body in the same position hands forward
[1:59] start first rotate to your left come to
[2:01] the back original position and then move
[2:04] to your right slowly come back and then
[2:06] move to your left again rotate as back
[2:08] as you can without straining yourself
[2:10] come on just 10 more seconds
[2:12] [Music]
[2:20] good 10 seconds rest
[2:22] now get ready for high knee march
[2:26] all right keep your feet shoulder width
[2:28] apart and march at the same place with
[2:30] your knees held high
[2:32] left right left right yes that's right
[2:38] a great move that engages not just the
[2:40] lower body but also your core and
[2:43] shoulder area
[2:46] [Music]
[2:47] great
[2:48] going
[2:50] rest for 10 seconds
[2:53] let's move on to boxer shuffle
[2:55] [Music]
[3:00] start you know this one right just how a
[3:03] boxer shuffles yes keep going
[3:07] this circuit of body stretching and
[3:09] warming exercises is kind of a
[3:10] preparation for the body
[3:14] it will help you perform better for the
[3:16] three upcoming circuits
[3:20] excellent 10 seconds rest
[3:23] now we are heading towards body circles
[3:26] keep your legs a bit white starting from
[3:29] the bottom stretch one full circle in an
[3:31] anti-clockwise direction
[3:33] stop at the bottom and then from the
[3:35] same point stretch a circle in a
[3:36] clockwise direction do it slowly in a
[3:39] controlled manner feel your back
[3:41] shoulder and core muscles getting
[3:43] engaged easy isn't it come on just two
[3:46] more exercises after this one and we are
[3:48] done with the circuit
[3:50] good job 10 seconds rest
[3:54] the next exercise is knee touches
[4:00] ready let's go
[4:01] feet shoulder width apart arms in front
[4:04] now march high trying to touch your
[4:06] knees to your hands
[4:08] do as best as you can
[4:10] come on just 10 more seconds to go
[4:14] it will instantly energize your lower
[4:16] body
[4:17] [Music]
[4:19] great going
[4:20] and done
[4:23] now get ready for the final exercise of
[4:25] this circuit jumping jacks
[4:28] you will love this one come on let's
[4:30] finish it move your arms parallel to the
[4:32] side waves
[4:34] jumping jacks an amazing exercise to get
[4:36] that blood pumping all around the body
[4:40] just 10 more seconds
[4:42] [Music]
[4:46] 5 more seconds
[4:49] and circuit 1 is over well done
[4:52] now take rest for 30 seconds relax do
[4:55] some deep breathing sip some water if
[4:58] you like not too much just to rinse them
[5:00] out our circuit two is a set of eight
[5:03] exercises focusing on strength training
[5:05] again 20 seconds of each exercise and
[5:08] then 10 seconds of rest this one will
[5:10] give you a good pump we'll be showcasing
[5:12] some easy beginner moves alongside so
[5:14] don't worry just take a deep breath in
[5:17] and get ready to kill it we will begin
[5:19] with normal push-ups start hand
[5:21] symmetrical not too wide body straight
[5:24] hips a bit up all the way down and all
[5:26] the way up full range of motion if you
[5:29] can't do it no problem do this easy
[5:31] version breathe in when you go down and
[5:33] breathe out when you are up proper
[5:35] breathing will help you perform better
[5:37] without making you feel exhausted
[5:39] nothing beats a push-up good 10 seconds
[5:42] rest take a deep breath in and slowly
[5:44] breathe out through your nostrils all
[5:46] right get ready for squats
[5:50] let's begin feet shoulder width apart
[5:52] hips moving back and down below your
[5:54] knees just as if sitting on a chair
[5:56] breathe in while you go down and breathe
[5:58] out after coming up properly go down yes
[6:01] and then come up basic yet best exercise
[6:04] to work on your quads glutes and
[6:06] hamstring just give your best focusing
[6:09] on the target muscles and done
[6:13] now get ready for lunges legs hip width
[6:16] apart put the left leg forward bend both
[6:18] your knees at an approximately 90
[6:20] degrees let's go
[6:25] remember you breathe in when you lunge
[6:27] and you breathe out when you come up yes
[6:29] just like that 10 seconds for one leg
[6:31] and 10 seconds for the other
[6:33] break going
[6:35] 5 more seconds
[6:40] and done rest for 10 seconds
[6:43] breathe in breathe out and get ready for
[6:45] close grip push-ups
[6:50] start slightly different to the normal
[6:52] push-ups in this one we keep our hands
[6:54] closer shoulder-width apart rest range
[6:57] of motion remains the same apart from
[6:59] the chest it will put a significant
[7:01] effect on your triceps and shoulders if
[7:03] this movement is hard for you go ahead
[7:05] with the beginner movement just go at
[7:08] your own pace
[7:09] almost done
[7:11] good job take rest
[7:13] all right our next movement is sumo
[7:15] squats
[7:20] start take a wide stance toes pointed
[7:23] out
[7:24] as you lower down to squat see that your
[7:26] chest stays up
[7:28] don't fall forward do it slowly knees
[7:31] pointing out and you will feel the outer
[7:33] edges of your hips firing up keep your
[7:36] hands wherever comfortable
[7:38] yes you are doing it right
[7:40] and done awesome 10 seconds rest our
[7:44] next movement is pike push-ups
[7:50] let's do it hips raised high palms under
[7:53] the shoulders lower the head close to
[7:55] the floor elbows bending backwards
[7:57] notice that your knees will remain
[7:59] extended always the pipe push up builds
[8:02] shoulder strength and improves core
[8:04] stability yes come on just five more
[8:07] seconds
[8:10] and done
[8:12] tired don't worry the next move is
[8:14] easier
[8:15] it's a squat hold
[8:19] come on
[8:20] feet slightly wider than shoulder width
[8:22] apart hands around the shoulder
[8:25] come as low to 90 degrees position and
[8:28] just hold it there
[8:29] a great endurance exercise also helps in
[8:32] the posture of upper body
[8:34] just hold on
[8:36] five
[8:37] four
[8:38] three
[8:39] two and done perfect ten seconds rest
[8:43] just one exercise and we are done with
[8:45] the circuit
[8:47] the diamond push-ups
[8:48] [Music]
[8:50] start palm shaped as diamond and placed
[8:53] under the chest if this is hard for you
[8:55] go ahead with the easier move
[8:57] any time in between you feel tired take
[9:00] a few seconds rest that's okay but
[9:02] please do not abandon the workout
[9:04] remember that's the only way you fail
[9:07] keep doing
[9:08] 3
[9:09] 2
[9:10] 1 and done 30 seconds rest awesome you
[9:14] have completed two circuits at your back
[9:17] we are already halfway this workout just
[9:19] two more circuits do some deep breathing
[9:22] recover your energy levels
[9:24] sip some water if you like our next
[9:26] circuit involves the use of dumbbells
[9:28] but if you don't have them it's okay
[9:30] just use two filled water bottles seven
[9:33] exercises each for 30 seconds this time
[9:36] and then 10 seconds of rest fired up
[9:38] come on let's start with real dead flies
[9:41] use dumbbells that you're comfortable
[9:43] with two three five kg doesn't matter
[9:45] bend your knees back straight palms
[9:48] facing in towards each other head up
[9:50] just go straight out to your sides
[9:52] exhale on the way up inhale on the way
[9:54] down if you can't get it too high that's
[9:56] okay do as best as you can keep your
[9:59] motion controlled and breathe properly
[10:02] it will help one of the best exercises
[10:04] to train your upper back region just 5
[10:07] more seconds
[10:10] and done take 10 seconds rest
[10:13] you can drop the dumbbells if you want
[10:16] next we move on to the diagonal press
[10:21] start
[10:22] if two dumbbells are hard for you do it
[10:24] with single dumbbell just keep the range
[10:26] of motion nice and controlled
[10:28] from the chest straight up diagonally
[10:30] and then come back
[10:32] as you move up breathe out
[10:35] while coming down breathe in
[10:37] simple yet highly effective move that
[10:40] engages your shoulders chest and arms
[10:42] come on keep it up
[10:46] five
[10:47] four
[10:48] three
[10:49] two and done
[10:51] ten seconds rest
[10:53] next is side lateral to front raises
[11:00] let's go elbows a bit bent raise your
[11:03] weights to shoulder height then move
[11:05] your weights at the front keeping your
[11:07] arms extended now lower the weight down
[11:10] on the next repetition raise the weights
[11:12] to the front then laterally and finally
[11:14] move down to the starting position if
[11:16] you are finding this move to be little
[11:18] difficult you can do the simple front
[11:20] raises or the simple laughter raises
[11:23] do it slowly without swinging or jerking
[11:26] great work we are almost done three
[11:29] two
[11:30] one and rest
[11:32] our next movement is focused on arms the
[11:34] zotpan curls
[11:39] [Music]
[11:41] start with a slight variation to a
[11:43] normal bicep curl in this movement while
[11:46] you come down rotate your dumbbell with
[11:48] the palms facing downwards
[11:50] keep the range of motion slow and
[11:52] controlled
[11:54] keep the focus on your biceps
[11:56] exhale as you lift and inhale as you
[11:58] lower down
[12:01] feel the tension generating in your
[12:02] biceps and forearms
[12:06] five more seconds
[12:08] three more seconds
[12:10] good job and rest
[12:14] moving on to the overhead press
[12:16] you can do this with just one dumbbell
[12:18] as well
[12:20] start
[12:22] just make sure that you do not bend your
[12:23] elbows too much
[12:25] with every rep you can feel your triceps
[12:28] getting worked out
[12:29] easy and controlled
[12:32] breathe in as you come up and breathe
[12:34] out while going down
[12:36] keep going you are killing it come on
[12:41] just 10 more seconds
[12:46] 5 more seconds
[12:50] and 10 seconds rest
[12:52] [Music]
[12:54] the next exercise in this circuit is a
[12:56] kickback with single dumbbell
[12:59] bring your body to this position
[13:02] then just kick back you can instantly
[13:04] feel your triceps piping up
[13:07] slowly come down and kick back come down
[13:10] and kick back breathe out as you kick
[13:12] back
[13:14] such an effective exercise for the
[13:16] triceps come on give your best
[13:21] 10 seconds
[13:23] just one more exercise left in this
[13:25] circuit
[13:26] five seconds
[13:27] [Music]
[13:31] and done and we come to the final
[13:33] exercise of this circuit which is
[13:35] sideway calf raises
[13:37] [Music]
[13:40] let's begin
[13:41] place your feet kept outwards and then
[13:43] raise them up and down
[13:45] up and down completely up and slowly
[13:49] down
[13:50] this one is easy right works like a
[13:52] breather for the upcoming circuit
[13:55] feel the tension generating in your calf
[13:57] muscles
[14:00] just 10 more seconds and we are done
[14:02] with the circuit come on
[14:05] great work
[14:08] keep going
[14:10] and great work circuit 3 is complete
[14:13] well done you deserve a 30 seconds rest
[14:16] sip in some water if need be deeply
[14:19] breathe in and breathe out preparing for
[14:21] the final circuit which is focused on
[14:24] the core the abs are you up for it i'm
[14:27] sure you are we will be doing 8
[14:29] exercises 20 seconds of each exercise
[14:32] and then 10 seconds of rest pumped up
[14:35] yes come on let's begin with 90 degree
[14:37] situps lie on the mat with your legs
[14:40] stuck like that stuck
[14:42] now slowly push your upper body up
[14:44] breathe out when you go up
[14:47] can you feel your upper abs firing up
[14:49] yes keep going just 10 more seconds
[14:56] five
[14:57] four
[14:58] three
[14:59] two and done good job take ten seconds
[15:02] rest breathe in deeply slowly breathe
[15:05] out and get in position to do the
[15:06] penguins
[15:09] it's easy i promise
[15:11] start
[15:12] lie down heels close to your hips then
[15:14] in half setup position lean side to side
[15:17] to tap your toes
[15:19] this will engage your obliques aka the
[15:21] love handles
[15:23] [Music]
[15:26] five more seconds
[15:30] and done take rest
[15:34] take a deep breath in and get ready for
[15:36] leg raises
[15:37] [Music]
[15:41] start
[15:42] raise both your legs till about a 45
[15:44] degree angle is reached and then come
[15:46] down don't touch the floor
[15:49] breathe out as you raise and breathe in
[15:52] as you come down
[15:53] maintain your own pace
[15:56] five
[15:57] four
[15:58] three
[15:59] two
[16:00] one and great job rest
[16:03] take a deep breath in and get in the
[16:05] position for side to side plank
[16:08] [Music]
[16:11] all right start
[16:12] if this one is hard for you go ahead
[16:14] with normal plank
[16:16] amazingly effective not just for the
[16:18] sides but complete
[16:20] core 10 more seconds to go
[16:28] we are almost done
[16:31] and rest
[16:33] four exercises done just four more to go
[16:37] gear up for two touches
[16:39] get in the position and go
[16:43] do as best as you can
[16:46] just 15 seconds to go stay focused
[16:50] breathe out as you move up
[16:53] slow and steady
[16:57] five
[16:58] four
[16:59] three
[17:00] two
[17:01] one
[17:02] and well done
[17:03] just three more exercises take a deep
[17:06] breath in and get ready for side
[17:08] climbers
[17:09] this one is not that difficult start
[17:12] toes close to hips move your body
[17:14] diagonally yes just like that
[17:17] great going
[17:21] just 10 seconds left
[17:26] 5 more seconds
[17:28] 3
[17:30] seconds and rest we are almost done just
[17:34] two more come on get ready for flutter
[17:36] kicks
[17:37] [Music]
[17:41] all right raise your legs to around 30
[17:44] degrees and kick alternatively
[17:46] keep breathing
[17:48] keep your core tight feel the tension
[17:51] just 10 more seconds
[17:53] [Music]
[17:57] 5
[17:58] 4
[17:59] three
[18:00] two
[18:00] one and great job take rest
[18:04] moving to the final exercise yes just
[18:07] one the knee to elbow plank come on you
[18:10] have done it before just give me 20 more
[18:12] seconds and i promise you won't regret
[18:14] it
[18:15] [Music]
[18:17] 15 more seconds and we are done with
[18:19] this workout
[18:20] keep going
[18:23] left
[18:24] right
[18:25] left
[18:27] five more seconds
[18:28] three
[18:29] two one and you have killed it
[18:34] just lie down close your eyes and relax
[18:38] feel the sensations in your body
[18:41] feel your breath
[18:42] every cell in your body is thanking you
[18:45] they feel cared 20 minutes and you give
[18:49] it all
[18:50] you have done it yes be proud of
[18:52] yourself
[18:54] be proud that you choose to work out
[18:56] than to sleep an extra 20 minutes
[18:59] see how good you are feeling now what an
[19:01] amazing start to the day isn't it
[19:04] you have set the right tone for the day
[19:06] the benefits of which you will reap all
[19:09] day long
[19:10] not just that you will lose that
[19:11] stubborn fat and gain healthy muscle
[19:14] mass that you will do plus you will
[19:16] experience height and energy levels
[19:19] better concentration at work and most
[19:22] importantly you will remain cheerful
[19:24] with that thought promise yourself that
[19:27] no matter what you will come back
[19:29] tomorrow and work it out again i will be
[19:32] waiting for you now slowly open your
[19:34] eyes and get to work
[19:37] i wish you a great day ahead
[19:43] so friends how was it i hope you enjoyed
[19:46] it if you feel little soreness in any of
[19:48] your body part don't worry that's
[19:50] completely normal it is actually a sign
[19:52] of growth just be regular and in a few
[19:54] days all the pain will cease to bother
[19:57] you all right then i'll see you tomorrow
[19:59] at the same time with this workout
[20:00] session you'll be there right if you
[20:02] want me to make more such workout videos
[20:04] please don't forget to give this video a
[20:06] big thumbs up if you are looking for a
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[21:00] [Music]
[21:05] you