Here are two full body home work out ideas(no equipment needed!) :
- For Beginners (25 minutes)
Round 1:
18 exercises
Each exercise 40 seconds on, 10 seconds off (No Repeats)
- Standing Jacks
- 4 Crunches + 4 pulses
- Squats
- Walk It Out
- Reach Up & Down
- Plank Side Steps
- Push Up + Child’s Pose
- Split Squat R
- Split Squat L
- Step Back Burpee
- Plank Toe Tap
- Squat + Crunch
- Slow climbers
- Squat + 3 sec. hold
- Shoulder Taps
- Superman
- Push Ups
- Low Plank Leg Raises
Round 2:
14 exercises
Each Exercise 30 seconds on, 10 seconds off (No repeats)
- Crunches
- Lean Back Body Twist
- Reach + Knee Hug
- Legs In Up Down
- Ab Hold
- 1 Leg Glute Bridge R
- 1 Leg Glute Bridge Pulses R
- 1 Leg Glute Bridge L
- 1 Leg Glute Bridge Pulses L
- Step Back Burpee + 2 Punches
- Leg Lift + Push Up R
- Leg Lift + Push Up L
- Low Plank Dips
- Low Plank Hold
Optional: Cool Down
30 seconds on, 10 secs off
- Child’s Pose
- Deep Lunge R
- Deep Lunge L
- Inhale Exhale
2. For Advanced (30 minutes.)
Round 1:
12 exercises
Each Exercise 30 seconds on, 10 seconds off (No repeats)
- 1 squat + 1 squat jump
- Half Burpees
- Jumping Jack + Pop Squat
- Mountain Climbers
- Full Burpees
- Push Up +Toe Tap
- Diagonal climbers
- High Knees
- Side skater Jumps
- Burpee Tuck Jump
- Walking Push Up
- Lunge Jumps
Round 2:
12 exercises
Each Exercise 30 seconds on, 10 seconds off (No repeats)
- Push Up +Leg Raises
- Jackknife
- One Leg Burpee Right
- Squat Jacks
- One Leg Burpee Left
- One Leg Glute Bridge Right
- 1 Knee Hug Crunch + 1 Jackknife
- One Leg Glute Bridge Left
- Thrusters
- Up Down Plank
- Push Back + Push Up
- Lunge Jump Burpees
Finisher(Round 3):
12 exerises
Each Exercise 30 seconds on, 10 seconds off (No repeats)
- Plank Jack + Plank Tuck Jump
- Shoulder Taps
- Reverse Lunge + Knee Drive
- Reverse Lunge + Knee Drive
- Burpee + Jumping Jacks
- Curtsy Hops
- Curtsy Hops
- Seal Jacks
- Squat Burpee Thruster
- Diamond Push Ups
- Pop Squats
- Plank Tuck + Standing Tuck Jump
Optional: Cool Down
30 seconds on, 10 secs off
- Child’s Pose
- Down Dog Walk It Out
- Cobra Ab Stretch
- Butterfly Stretch
- Hamstring Side Bend Right
- Hamstring Side Bend Left
P.S: Don’t stress if you don’t know what some of the exercises are, click on and follow along with the guided videos