Full-Body Workouts Without

Full body Workouts Without Equipment

1. 20-Minute Full-Body Workout

Photos by Lauren Zaser for BuzzFeed / Design by Chris Ritter for BuzzFeed

Start the clock, and immediately do 10 pushups in perfect form. When you’re done with the pushups, go straight into jumping jacks until the clock reads 1:00. Then move on to the next move, spider lunges (total, not per side). Do 10 of those with good form, and then jumping jacks until the minute is up. Then move on to the next move — 10 perfect reps of the jumping lunges, and then do jumping jacks until the end of the minute. And finish up with 10 perfect walkouts.

Make it easier: If you can’t do all the movements (50 pushups in 20 minutes, anyone?), start out with reps that are more manageable for you, for instance — like four or five pushups per round, instead of 10. And do regular lunges without jumps, if the jumping lunges are too hard.

ID: 4550642

2. Quick Total-Body Workout

Think of this workout as broken into two parts: PART A is jumping lunges and spider lunges, and PART B is pushups and walkouts.

For PART A, you do 10 jumping lunges, 10 spider lunges… and then repeat that eight times. Then you rest two minutes, and move on to PART B: 10 pushups, 10 walkouts, and repeat that eight times. You can see detailed instructions for how to do each exercise correctly here.

Make it easier: This workout can be a beast (it calls for 80 pushups), so if that’s too much for you, do only four or five pushups per round (or whatever you can manage). For jumping lunges, make them easier by just doing regular lunges instead (so no jumping). And reduce number of reps for each movement if you have to.

ID: 4532286

3. Your 20-Minute Hard/Core Workout

Start the clock, and do as many spider lunges as you can — while maintaining perfect form — for 30 seconds. Then rest for 10 seconds, and do as many side lunges as you can (again, with perfect form) for 30 seconds, and then rest for 10 seconds again. Finish up with a 30-second plank. Rest for a minute or two, and then start all over again.

Make it easier: Add more time to your rest periods (go up to 20 seconds, for instance).

ID: 4532293

4. Quick Workout for a Powerful Core

Start the clock, and immediately do 10 plank taps in perfect form. When you’re done with the plank taps, go straight into jumping jacks until the clock reads 1:00. Then move on to the next move, walkouts, and do 10 perfect reps of those. Jumping jacks again until the clock reads 2:00. When you get to single-leg deadlifts, do 10 of those perfectly — stay on the same standing leg throughout — and finish out the minute with jumping jacks until it’s time for the next move at minute 3. Finish the circuit with 10 perfect jumping lunges.

Rest for a minute, and then repeat the whole thing five times. Every time you start the circuit over, switch your standing leg for the single-leg deadlifts. See detailed instructions for how to do each exercise move correctly here.

Make it easier: Reduce the number of reps for each move per round (to four or five, or whatever you can manage). For jumping lunges, do regular lunges instead (so no jumping).

ID: 4532295

5. Strong Core Workout

Think of this workout as broken into two parts: PART A is plank taps and jumping lunges, and PART B is spider lunges and reverse lunges.

For PART A, you do 10 plank taps, 10 jumping lunges… and then repeat that eight times. Then you rest two minutes, and move on to PART B: 10 spider lunges, 10 reverse lunges, and repeat that eight times. You can see detailed instructions for how to do each exercise correctly here.

Make it easier: Do regular lunges instead of jumping lunges (so no jumping). And reduce the number of reps per move if you need to (four or five per round, instead of 10).

ID: 4532294

6. 20-Minute Upper-Body Burner

Photos by Lauren Zaser for BuzzFeed, Design by Chris Ritter for BuzzFeed

Start the clock, and do as many pushups as you can — while maintaining perfect form — for 30 seconds. Then rest for 10 seconds, and do as many plank taps as you can (again, with perfect form) for 30 seconds, and then rest for 10 seconds again. Finish up with 30 seconds of walkouts. Rest for a minute or two, and then start all over again.

Make it easier: Add time to the rest periods (20 seconds instead of 10).

ID: 4531889

7. Quick Workout for Lower-Body Power

Think of this workout as broken into two parts: PART A is squat jumps and side lunges, and PART B is jumping lunges and glute bridges.

For PART A, you do 10 squat jumps, 10 side lunges… and then repeat that eight times. Then you rest two minutes, and move on to PART B: 10 jumping lunges, 10 glute bridges, and repeat that eight times. You can see detailed instructions for how to do each exercise correctly here.

Make it easier: Reduce the number of reps you have to do for each move per circuit (try four or five, or whatever you can manage). For the jumping lunges, do standard lunges instead (so no jumping).

ID: 4532291

Source: www.buzzfeed.com


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Full body workout at home without equipment for women
Full body workout at home without equipment for women ...
QUICK FULL BODY WORKOUT WITHOUT EQUIPMENT
QUICK FULL BODY WORKOUT WITHOUT EQUIPMENT
Home full body workout without any equipment
Home full body workout without any equipment

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