💪 Follow Along FULL BODY Workout | No Equipment Needed!

Comment below with how well you did with this workout!!! 😍

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This is an awesome workout which will only require some space and your body weight. One of the movements could use a soft surface like a yoga mat, but if you have a carpet it should work as well. There are no hard impacts, so it's great for apartments.

I'll start off with a warm up, which will involve 4 different movements. We'll be doing Squat to Twist to being, followed by Running On The Spot. These will get our hearts rates up. Then we'll do some mobility movements which are Arm Circles and Cross Toe Touch. You can repeat the warm up as many times as you'd like before you feel like you're ready to go!

I'll then demonstrate each of the five exercises. The demo is an important part of the workout to complete, as you'll be able to ensure you can complete each movement with ease before we begin the main portions.

Each exercise will be completed for 40 seconds of work, followed by 15 seconds of rest. After 5 exercises in each round, we'll take a 20 second break. There are 3 rounds of work in total.

The five exercises are:

► Bear Position Kick Out

For this one we'll be starting in a Bear Position, which is a high plank with bent knees. Your palms and toes will be touching the floor. We'll be bringing our leg, one at a time, under our body and kicking it out to the other side. Your opposite hand will remain planted to support your upper body while you kick through.

For example, you'll bring your left leg under your body and kick it out to your right side while your body twists in that direction. Your left hand will remain planted, and your right hand will be brought up to your chest. Alternate between each repetition for the duration of the exercise.

► Squat To Side Kick (Right)

Start in a squat stance, with feet shoulder width apart. We'll be doing a regular body weight squat by lower down, remembering to maintain a neutral spine. Upon returning upwards, kick out your right leg to the side.

This movement requires a great deal of balance and stability, so if you're having a hard time with that try using a broom stick in front of you. You can plant it on the ground and hold onto it with one or both hands.

► Squat To Side Kick (Left)

This will be the same as the last movement, but we'll be kicking out the left leg instead of the right leg. Remember to remain controlled for the duration and don't hunch over during the squat portion.

► Crunch Clap

Start by laying on your back, in a supine position. We'll be extending our arms out beyond our head, and then complete a crunch movement with one of our legs. Bring your extended arms forward, and while holding the crunch, clap your hands behind your leg.

Alternate which leg your crunch with between reps for the duration of the timer.

► Crab Hip Thrust Leg Lift

Start in a reverse plank, which is the front of your body facing upwards, with hands behind your planted on the floor. The bottom of your feet will also be on the floor with bent knees.

We'll start by lowering our butt down to the floor, and pressing it back upwards - this is the Hip Thrust portion of the movement. When you reach back to the starting position, bring one of your bent legs upwards with your foot leaving the floor. This is meant to be a continuous movement so try to flow between the first and second parts.

Alternate your moving leg between reps for the duration.
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Feel free to take a longer break between rounds, or modify the movements as needed. 😃
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0:00​​​​​​​​ Warm Up
7:20 Demo
9:42 Rounds 1- 3
23:35 Complete!
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Song: Axollo - Silence (ft. Josh Bogert) [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/ASilence
Watch: http://youtu.be/tqLBwaqgpBI

Song: Electro-Light - Where It All Began (feat. Danyka Nadeau) [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/WhereItAllBegan
Watch: http://youtu.be/VQ-thOWn-pw