Beginner Full Body Home Workout - No Equipment Needed

Welcome back to another video. Today, something a little different, something I have not tried before. We're going to do a follow along workout that you can do at home and it is pretty beginner friendly. I don't want to get too into explaining anything. It's just going to be a full body style workout involving your upper body, involving your legs, your core, all you can do in the comfort of your home, outside, wherever you want. Equipment, don't worry about it. Get that ---- out of here. All you need is your body and the willingness to do this. It's going to take you about 10 to 15 minutes to do this workout. You can follow along and do it with me. Let's go. Now, before we begin, the first thing that we are going to do is a warmup. So get yourself some open space. You don't need a lot of it. So first thing we're going to do is some side straddle hops, jumping jacks for 10 reps. 5, 6, 7, 8, 9, 10. Then we're going to do some air squats. Let's get the blood flowing in the legs. We'll do 10 air squats. That's 3, 4, 5, just like that. 6, 7, 8, 9, 10. Next up, we're going to do some shoulder rotations. So we're just going to rotate our shoulders in both directions starting going forward like this and then going back like this to get the shoulders nice and loosened up so i like to relax them it's not a tense movement you're just getting them loosened up just like this after the arm circles we are going to do some high knees so we're going to go for 10 seconds get those legs up get the blood flowing you can move your arms like this as well, we are just getting loosened up and getting ready for the workout. Once you're done getting warmed up, once you feel ready, we are going to jump right into the workout. We're going to have push-ups, we're going to have squats, we're going to have crunches and sit-ups and different core exercises and we're just going to go one to the other. In between, we'll be taking about 30 seconds to a one-minute rest between each exercise and during the rest, I'll be chatting with you guys almost like we're in the gym or we're at home working out together. So I'm going to try to keep it fun and friendly as if we're just training partners working out together. All right, let's get started. First exercise we're going to be doing push-ups into a just hand shoulder press. So you're going to do nothing in your hands, just going to press up as if you're holding weights in your hands. We're going to go 10 push-ups. One, two, three, four. Make sure you breathe. 5, 6, 7, 8, 9, 10. Reset to the knee position and we're going to do 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. We're going to take about a 10 to 15 second rest before we start the next iteration, which is going to be the same thing. We're going to do three total times. Make sure you are breathing. Do not ever hold your breath during exercise. That's how you're going to burn yourself out. Here we go. We're going to start with the next set. It's going to be 10 and 10 again. Here we go. One, two, three, four, five, six, seven, eight, nine, 10. Come to the knees and shoulder press. One, two, three, four, five, six, seven, eight, nine, 10. All right. We're going to take about 20 to 30 seconds before we start the next last set of that super set. And then we will go to another new exercise. Now, obviously we talked about breathing. You guys want to breathe. Do not hold your breath during exercises. Another thing, there is no shame in doing knee pushups. If you can't keep up and do the normal ones, I want you to do knee pushups. So there is an alternative to this exercise. You can do the knee pushups and then anybody should be able to do the shoulder press. It's just an added exercise to that super set to get those shoulders more involved after the push-ups. All right, here we go. Final set. We're going to do it one more time. 10 and 10. Here we go. And go. 1, 2, 3, 4, 5, 6, 7. Pay attention to my form. 8. Elbows in. 9. Don't flare them out like this. 10 and right into shoulder press. 1, 2, 3, 4, 5, 6. As if you're holding weight. 7, 8, 9, 10. Good. Once you finish with that set, we are going to take a one minute rest. One to two minutes shouldn't be too difficult for anybody. We are just getting started. Again, this is a quick workout. This is something if you are short on time, you can do this at home at work before work after work on your lunch break it's designed so you can do it anywhere anytime and get some muscle stimulus in and burn some calories and build some strength really simple remember take those deep breaths make sure you are letting your muscles recover between these sets that we're going to be doing so on the next one what we're going to do is core we're going to work the core and i'm going to run you guys through a circuit that i personally like to do a lot. It's three core exercises back to back to back. So before we begin, I want to show you guys one exercise that most people are not used to seeing, the reverse crunch. When you're doing the reverse crunch, you want to be flat on your back. And I want you to picture like there's glue right here, gluing your calves to your thighs. So your legs should stay like this. They should not be opening like this. Hands either flat or just placed right here. And what gonna do is you're gonna touch with your toes and then you're gonna come up that's not me farting by the way that's just it's my back anyway you're gonna touch with your toes you're gonna come up bring those hips up get those little back farts in there if you're shirtless on a wooden floor i might have to put a shirt on unless you guys don't mind hearing the back farts that is a reverse crunch so that's the one that most people don't understand because they've never done it we're gonna do the reverse crunch into the crunch and then into toe touches it's So it's gonna be 10, 10, and 10. So, first exercise, reverse crunches. We're gonna lay flat. You can get a little arch in your back. One, two, get those hips up. Three, four, five, six, seven, eight, nine, 10. All right, right from there, crunches. Two, three, four, five, six, seven. Make sure you're crunching that upper body, getting that spinal flexion. Eight, nine, 10. right up from there, raise those feet up into the air. One, two, three, four, five, six, seven, eight. Get those shoulder blades off the ground. Nine, 10, and we're gonna take a 30 second rest. You should feel it, because I feel it. So that is the three core exercise set, and we're gonna do that for a total of three times. With these core exercises, guys, one thing you really wanna focus on when you're doing these, one, breathing as well. don't want to ever hold your breath especially for the core because your core is mainly slow twitch muscle fibers that's what mainly makes up your core slow twitch relies more on oxygen than the fast twitch muscle groups so if you're not breathing enough you're not feeding that oxygen to your muscles you are going to fatigue out much much quicker so here we go for set number two setting up for reverse crunches stick that tape on boom right there and go one two three four five six seven eight nine ten right into crunches one two three four five seven nine ten and feet up toe touches one two three four five six seven eight nine ten oh i'm feeling it it does work it really does work something as simple as just doing 30 reps like that you can feel your core on fire from it make sure you are getting that spinal flex you don't want to keep your back flat and just move your hips and your legs up and down with with these. So make sure there's that core contraction and a release and a stretch of the core on each rep. One minute rest and then we are going to do a leg exercise for the next one. And it's just going to be several leg exercises, back to back to back superset, just like we've been doing. And that'll be the end of your workout. Really simple. Just keep stimulating those muscles, especially if you're like a busy adult, busy parent, student, you don't got a lot of time between your classes and studies this is something you can do 15 minutes done deal all right so we're gonna start with legs it's gonna be really simple we're gonna do several variations of squats and split squats and that will be it so first one we're gonna do is just your standard air squat you can either do the prisoner style squat hands on your head come down and then up or just air squat like so here we go we're gonna start with 10 reps air squat one two three four five six seven eight nine ten now we're gonna get down into that squat position and we're gonna hold for 10 seconds get into your imaginary chair one two three four five six seven eight nine ten all right that's our first exercise for legs take about a 30 second rest shake them out if you need to get a little break and then we're gonna go right into a split squat variation right after that so legs guys same thing breathe make sure you're breathing try to get that full range of motion if you can get as deep as you can on those squats try not to be the one that's doing this if that's all you can muster that's okay but you want to try to get that full range of motion to make the most of these exercises all right here we go next exercise we are going to do split squats this is going to be 10 you're basically going to take a step forward also known as lunges we're gonna lunge down like this without placing that knee on the ground and then we're gonna switch one two three ten reps four five six seven eight nine ten and then on the tenth one we're gonna stop we're gonna hold for ten seconds three six seven eight nine ten switch legs one two three four five six seven eight nine ten good 30 second rest and we got one more leg exercise and we will wrap up this quick home workout zero equipment zero gym nothing needed but a little bit of space your own body and the willingness to do it the great thing about workouts like this is it's still enough to stimulate some muscle fatigue in your body especially if you're not used to doing this stuff, you can tell I'm even out of breath a little bit. So it is going to get your heart rate up. It's quick and it's effective. So if you have the time, you can just stretch this out, do more sets and you can adjust it. You can add it to your workout in the beginning or at the end. The sky is the limit when it comes to creativity with how you want to use these exercises. All right. Last leg exercise. It's going to be three different styles of squats. So first one, I want you to take your fist, place it between your knees. That's the space that you want your legs to be spread apart that's gonna be your first ten reps so I'm gonna come down one two three four five six seven eight nine ten we're gonna go normal stance just like we were doing before we're gonna do ten reps one two three four five six seven eight nine ten and the last one we're gonna do sumo i want you to go wide point those toes outwards and we're going to squat down one two get as low as you can three four five breathe six seven eight nine ten and that is it that is your 15 minute workout we hit the upper body we did the push-ups with the shoulder press we did the core and we did the legs it is a great way to just get it in if you are short on time guys if you enjoyed this video if you enjoy this style of videos follow along like you're training with me something you can throw on on your tv put it on your phone put it down and follow along let me know and i will do more videos like this as always smash that like smash that subscribe see you guys in the next one