Exercise Technique Tutorials

15-Minute Perfect Full Body Workout for Beginners (No Equipment)

Introduction:

Hey everyone, welcome back to our channel! Today, we have an amazing 15-minute full-body workout designed especially for beginners, and the best part is, you don't need any equipment. So, let's jump right into it!
Warm-Up (2 minutes):

Start with some gentle neck rolls and shoulder rolls to loosen up those upper body muscles.
Next, perform some arm circles, both forward and backward, to increase blood flow to your arms and shoulders.
Then, do some trunk twists to engage your core and warm up your spine.
Finish off the warm-up with some light jogging in place to elevate your heart rate and get your body ready for the workout.
Workout Routine (10 minutes):

Bodyweight Squats (1 minute): Stand with your feet hip-width apart, squat down as if sitting back into a chair, then return to standing. Repeat for one minute.
Push-Ups (1 minute): Get into a plank position with your hands shoulder-width apart, lower your body until your chest nearly touches the ground, then push back up. Modify on your knees if needed.
Reverse Lunges (1 minute each leg): Step back with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Return to standing and switch legs.
Plank (1 minute): Hold a plank position with your body in a straight line from head to heels, engaging your core and keeping your shoulders stacked over your wrists.
Glute Bridges (1 minute): Lie on your back with your knees bent and feet flat on the floor, lift your hips up towards the ceiling, squeezing your glutes at the top.
Mountain Climbers (1 minute): Get into a plank position, then quickly alternate bringing your knees towards your chest.
Russian Twists (1 minute): Sit on the ground with your knees bent and feet lifted off the floor, rotate your torso from side to side, touching the ground beside you with each twist.
Superman Hold (1 minute): Lie face down with arms and legs extended, lift your arms and legs off the ground simultaneously, engaging your back muscles.
Cool Down (1 minute):

Finally, let's wrap up with some gentle stretching to relax your muscles and promote recovery. Focus on stretching the major muscle groups we worked during the workout.
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