to we're doing a full body workout that you can do at home without the need for any equipment and the workout is suited for all Fitness levels when you're ready grab some water make some space and let's get started okay so we're going to get started with a quick warmup and then we'll get into the workout the first exercise that we're going to do is so reach ups and downs and it's very simple just just as it sounds going to reach up stretch yourself out and then come down and then reach up come down up on your toes make yourself long and then come down so you're coming down kind of like a squat position all right from here stay wide and then you just going to side Bend to one side and then the other side a few pulses and then switch okay very good from here relax your lower back and then we're going to go into a front Bend stretch out those hamstrings and ease any tension that you might have in your lower back and you can also go side to side touch one toe and touch the other or just stay here in the middle okay we're good we're going to walk ourselves out to the edge of the mat and then walk out into a plank and then walk yourself back up right and you can bend the knees a little bit when you come down and then bend them as you come back up good one more and for the last one stay here in the plank reach up with one foot foot and then reach up with the hand towards the ceiling switch the feet into the runner stretch very good okay and that's the warm-up get up on your feet and we're going to do a squat with a side leg lift okay so step Wide Point your toes outwards come down into the squat come up and then lift the leg come up lift the other leg very good when you lift I want you to lift by using your glute very good can place your hand feel that glute working as you lift very good last one nicely done okay when weep bending knee to Elbow so suggest that you put your feet wide again shoulder level apart hands come to your head and then you're going to come up with the knee to the Elbow squeeze your abs and then go to the other side so for this one I don't want you to go fast I want you to control we squeeze the abs and obliques as you come up with the knee towards the elbow last one good okay back to the squat with a leg lift okay so the setup of this workout is going to be like this we're going to do two exercises twice and then we move on to a pair or set of new exercises so down into the squat go up lift the leg down up other the leg try to control the link on the way down as you kick right nicely done okay back to the standing need [Music] elbow come up and squeeze and I like to breathe out as I squeeze that's going to help me be able to give that extra crunch in those abs breathe out [Music] nicely done okay moving not we're going to get down on the mat and we're going to do some push-ups simple right if you need to do them on the knees that's completely fine what I want you to think about when you're doing the push-up is to place your hands shoulder WID apart hand just above the elbow open up those Palms give you better balance come up to the plank straight
line from the heels to the back of your head come down with control small pause and then push up come down small pause push up breathe in on the way down and breathe out as you push [Music] nicely done okay we're going to stay on the mat from here you're going to come up into the plank you're going to step in step back out and then push back into a pyramid come back to the plank step instep out push back to [Music] Pyramid give those shoulders a good burn okay nicely done catch your breath and then back the push-ups this one I'm going to show you how to do them on the knees right so it's same thing place your hand the same way cross your feet in the back and then come back down to your chest and then push up down to your chest pushup small pause at the bottom then squeeze up come down with your chest first not with your forehead [Music] okay very good let's do one more the plank step out to Pyramid come up into high Plank and step in step out push back but you're still in but you'restill in but you're still in keep it up last one good very nice okay quick 30 second break and then we're going to go into some side plank hip lifts so I want you to come down on the mat on your elbow right place the elbow above your shoulder and then you're gonna place the left foot in front of the right from here just going to come up into the plank and even higher with the hip right come down on your butt and then up and squeeze yeah this is high plank or side plank hip lift and again do this slowly and controlled squeeze your obliques as you come up should be feeling it on this side hi to come up squeeze and come down squeeze come down small hold at the top of the movement good one more nicely done okay before moving on to the other side we're going to do some Pilatus crunches what you want to do is come down feet up and then come down with one foot and crunch up come down with the other foot crunch up and then alternate make sure to lift your shoulders off theground as you crunch nice done okay let's switch it around so the side plank with the hip lift on the other side elbow above the shoulder or under the shoulder right foot in front of the left and then squeeze up you can use your other hand place it on the mat for balance if you need small hold at the top wood T come on lastone nicely done okay one more of the Pilates crunches down on your back okay up with the feet one comes down and crunch other comes down and crunch and I can tell you these ones look easy woo but they're not damnthat one I'm sure you can feel it in the ABS nicely done okay let's get up from the mat we're going to do some pendulum lunges okay so the way to do this basically standing in middle of the mat we want to go front lunge with the right leg and then step in and then we step back into a reverse lunge right so front lunge to reverse lunge with the same leg yeah that's the pendulum lunch make sure to step with your foot wide both as you step back and when you step to thefront it's going to help you with the balance good okay now we're not going to go straight to the other leg we're going to do some standing side crunches first so step wide up with the arm find your balance in the left leg and then you're going to come up squeeze up squeeze squeeze here in the obliques reach up very good breathe out as you squeeze if you put your hand on the side of your core you're going to feel those obliques working nicely done okay now we're goingto the pend lunges on the left leg same thing stand on the middle of the mat and then we're going to step with the leftt then step back into reverse lunge let's go heat feel heat feel feel the heat I feel the heat I feel feel the heat feel he okay nicely done now we do the standing crunch on the other side legs wide find your balance reachup squeeze and breathe out so you will notice that the pace today is not that high what we want is control and we're working on our strength balance but also you will be surprised you're going to be working up a sweat as well don't need to go fast in order to work on our cordio okay very good let's have a quick break before we're going to move on with a set of more exercises so I'm going to place a quick ad here to pay the bills and then we'll continue if you need more breakjust press pause on the video and then come back when you're ready okay let's continue we're going to do a walk out to a plank shoulder tap right so you simply stand on the edge of the mat walk yourself out into a plank tap one shoulder tap the other and then walk yourself back up let's go to feel he to feel Heat okay nicely done now come down on themat and we're going to do some diamond push-ups but on our knees right so what I mean by Diamond you're going to place your hands close together in a diamond shape just like this on your knees cross the feet at the back come down and then push up come down push up what this is going to work is more of your triceps and the inner parts of your chest compared to if you were doing a normal push-up lower yourself slowly and then push up [Music] okay let's do the walkouts with the shoulder Taps once morehe come on few more okay nicely done back to the diamond push-ups [Music] [Music] [Music] keep it up[Music] nice okay now we're going to work a bit of the back side again so put your butt on the mat and we're going to do some glut Bridges so lay down on your back Heels come kind of like evenly with your knees try to push them in as tight as you can towards your butt head down and then squeeze up squeeze your glutes and then come back down squeeze up hold for a few seconds and then come down the mistake that many people do when doing this that you keep your feet or heels too far right you come up like this that's going to work your lowerback we don't want that going to focus on the glutes so bring those heels close to your butt nice okay from here let's come up to a tabletop position so on your knees and on your hands then from here we want to squeeze out one leg one arm come in and come out this is the bird dog squeeze your glue that you come out here and then squeeze the ABS as you come in onemore nice okay GL Bridge again bring the heels close should be able to touch them here with your hands place the hands on the floor for balance and squeeze up Dan good okay let's TR turn back around and we'regoing to do the bird dog with the other leg so tabletop reach out with the hand back with the leg squeeze those abs and reach very good okay you going to finish off the workout with two last exercises okay so for these ones just give it your all andthen we're going to be done so the first exercise is going to be single arm high plank so you're going to come up into the plank and then you're going to reach back with your arm behind your butt squeeze your back muscles and triceps and then switch squeeze and switch let's go TR to keep your hips aimed down at the mat open up your palm and place it straight under your elbow straight out your shoulder going to help you with the balance [Music]very good okay last exercise come down on your butt we're going to go into a crab position and do some tricep pulses so place your hands facing your feet like this come up into the crab and then down and small p here for the triceps and this might look easy but they're not come on just pulse it out it's the last one give it your all if you need to take quick break just come down on your butt few quick breaths and back up 10 more seconds come on nicely done woo boy the lastone it's not need one okay you're going to finish off the workout with a quick cool down and then you can leave okay so when go into a low lunge stretch so come here and then push your hips forwards down into the mat few deep breaths try to be bring your heart rate back down okay going to switch and do the other leg same thing here push your hips forwards and down into the mat okay from here we're going to getinto a tabletop position and then put your right leg just straight out and lean back this is going to work your thigh just go slowly and as deep as you need to feel stretch back to tabletop and then we switch and do the other side slow KN lean back okay very good come back in stay on the tabletop and we're going todo some cat cows so come up and then down come up bring your back towards the ceiling like a cat and then down Bree in head up towards the sky breathe out and bring that chest in back up very nice okay last one quick child's pose open up those hips come forward and just relax [Music] okay verygood nicely done in making it all the way until the end of the workout if you're new here remember to hit subscribe if you like my workouts and want more structure guidance make sure to check out the links in the description below that's it for this one I'll see you back here tomorrow for another workout
