00:00hello everyone welcome back today i'm going to lead you through a full body beginner workout
00:19we are not using any equipment today but we will be on the floor for some of our exercises so make
00:25sure that you have something soft beneath you also make sure you can see your screen so you
00:30can follow along with me and without further ado let's get to it all right we are going to begin
00:39with a little bit of a warm-up we're going to try and get that heart rate up so first up we're going
00:45to do 30 seconds just bringing the knees up swinging those arms so we're marching i want
00:50everything to be nice and strong and i want you to try and get those knees up as high as possible
00:56here we go so throughout our workout today we're working in timed intervals so we're not working
01:11by reps which means you can take everything at your own pace you do not need to keep up with me you
01:18can take things nice and slow if you need to and you are also more than welcome to always take a rest
01:24if you need it while you are resting it's important that you keep moving all right next up we're going
01:32to step side to side and we're going to tap the knees tap tap so stay nice and light on those toes
01:40think about your core here keep it nice and strong
02:03good we're going to step legs out side to side and you're going to swing this arm across down swing
02:09down so you're really swinging that arm but using that core to stop the arm
02:18and again let's try and pick up the pace a little bit
02:24trying to get that blood flowing
02:32good next up you're going to kick your bum stepping side to side
02:38staying nice and light on your toes as we do that
02:41swinging the arms just like you'd be doing a jumping jack
02:44so nice strong arms try and get that heel as close as you can to your bum
02:58good we're taking a 30 second rest through all of our rest periods today i want you to keep moving
03:13whether that's just walking side to side or marching in place just keep the body moving we are going to work
03:21and take it two exercises at a time first up we're just going to do some regular squats so find your
03:26squat stance feet a little bit wider than shoulder width and toes are pointed slightly outward we're
03:32going to come all the way down in our squat and then we're going to come up without hinging those
03:39hips forward and putting pressure on the low back you want to come down come up still squeezing those
03:45glutes without doing this down and up again take it at your own pace
03:51form is always priority over speed
04:08nice job we're going to take a 20 second rest so keep moving
04:21i'm going to show you your next exercise which is stepping side to side and you're going to reach
04:27opposite hand for foot so as you're reaching i want you to think about your core so almost like
04:32if you were laying on the ground doing a crunch we're doing the same thing we're just standing
04:37so reach reach and squeeze here we go step it side to side
04:42it's helpful always when breathing while you're exercising to exhale on the hardest part of the
05:00exercise so right now we're crunching exhale squeeze those ribs together squeeze squeeze
05:12so we're exhaling when we're exerting force good march it out 20 second rest we're going to take
05:27those two exercises one more time so we're going to do squats from the top
05:37here we go find that squat stance
05:42take it nice and low and don't let these knees cave inward keep them pressed out over the outsides
05:50of your feet down and up also remember to keep your chest lifted or as lifted as you can we don't
05:56want to be down here as we're squatting keep it lifted send the bum back and back is straight down and up
06:12good march it out keep it moving next up is our foot taps so we're either reaching for the ankle
06:32or the inside of the foot we want to make sure that our chest is open as we're doing this we're
06:38not hunched forward with a curved back here we want to keep a nice straight flat back and reach for those
06:44feet here we go
07:05you told me that'd be better today
07:07good march it out all right we are moving on next up we're going to do some up and over so you're
07:32going to reach it up come up to your tippy toes hands come up then you're going to come over and
07:37try and touch the floor come up and over if you cannot go all the way down you're going to come up
07:45to the knees so i still want you to bend those knees and press through those heels to come up
07:49and down up and down again take it slow if you need to
08:03when you're coming over make sure you're keeping a nice flat back we're hinging at the hips
08:08we're not coming down and having a rounded back here we want to sit into those glutes sit into this
08:14heel press through and up
08:28good march it out second exercise you're going to step it out to the side
08:34then as you come in we're going to take just a slight bend in the knees we're not going to do a full
08:38squat we're just going to come out and down out and down so keeping that tension flowing through
08:46those legs here we go nice strong arms step it out and down so this whole set we're focusing on a
08:56nice flat back and hinging at our hips sitting back into our heels so that we're using those glutes
09:08you can always modify and reduce the bend in those legs if you need to
09:30good march it out shake those legs out if you need to we are going to repeat that one more time
09:38here we go when we reach it up we come up on our tippy toes and we hinge making sure that this
09:54supporting heel is down on the floor
10:08if you're modifying and coming to your knee you can also step through on a flat foot if you need to
10:24keep it moving going back to our step out with a bend when you come in with this bend bring those arms
10:43in feel the tension keep your upper body nice and strong throughout this whole movement chest is open
10:51and shoulders are back here we go don't forget about your breath inhale inhale
11:05don't forget about your core nice flat back keep those ribs closed so we're not arching the back
11:26and flaring we're keeping everything tight nice job we are going to head to the ground so meet me on your knees
11:41if you need to you can also put a towel under your knees if you need extra comfort we are going to start
11:47off our first exercise is a bird dog so we're going to make sure our shoulders are stacked over wrists hips
11:53over knees and we're going to extend opposite arm opposite leg hold and bring it in the goal here
12:02is to keep both of your hips and shoulders facing the mat using that core to control extending the arm
12:10and leg out and then the same thing on the way in trying to reduce any wobbles you may have
12:26to keep both of your hips and shoulders facing the mat using that core to control the mat using that core to control the mat
12:36good we're going to flip it over onto our backs
12:42take some time to breathe here we're going to just do some regular glute bridges so feet planted flat
12:48into the floor heels a little bit close to your bum here and make sure your low back's pressed into the
12:54floor in this lower position we're going to send our weight into our heels press the hips all the way
13:00up tucking the bum under so we have a nice flat back and then control on the way down pressing the low
13:07back to the floor sending the bum right back up so we want to press our hips all the way up to the sky
13:24nice job roll yourself up flipping back over into our tabletop
13:48before we start make sure that you are stacked properly
13:52your core is nice and tight and you have a flat back this time i want you to try and think about
13:59reaching your fingertips and toes to opposite walls so nice and long and bring it back in
14:22nice job on your back
14:31nice job on your back
14:44so we want to spend as much time under tension with these glute bridges as possible so we don't
14:55want to spend too much time down here at the bottom we want to press those hips all the way up to the sky
15:01squeeze and hold and then try and hold that contraction for as long as possible tap the bum down
15:08and press it back up
15:21so
15:23so
15:25so
15:29so
15:31nice job all right our last super set is down here on the floor as well we are going to start
15:49off in a high plank i'm going to give you a few modifications for this but this is the exercise
15:55you're going to come into this tabletop position sorry we're starting in tabletop then you're going
16:00to step it out to a plank back into tabletop knees down out and in step it out and in if you want
16:10to make this a little bit harder you can lift the knees up so we're not dropping the knees down to the
16:14floor in between
16:19and if either of those are too much you can also come down to your forearms and you can either hold
16:24a low plank or drop the knees down and hold a modified plank just make sure your back is nice and straight
16:40nice job we're going to stay down here on the ground you can be up here on your knees if this
16:52is too much you can also be down or even seated totally up to you and your comfortability if you're
16:58up here on your knees i want you to squeeze those glutes together nice flat back arms out to the side
17:06tight tiny circles we're going to circle backwards so palms are facing the floor elbows are not hyper
17:14extended directly up from the shoulders and shoulders are down the back neck is long
17:23so we're going to fire up our shoulders here with this set
17:36nice
17:46nice job release we're going to come back into our tabletop position first
18:00here we go we're going to step it out into our plank
18:03make sure when we step out into a plank it's a flat plank and we're not poking the bum up in the air
18:12with an arch back we want to keep that bum tucked under so our core is engaged already here then we step
18:18we're going to step it out out in in very small movements
18:32very nice job all right this time for our arm circles we're going to circle forwards
18:55so yes you're going to feel this in your shoulders but i also want you to think mind to muscle we're
19:04thinking about our whole upper body here and especially our back so think about those shoulder blades
19:10send them down the back here nice and strong before we even start moving
19:16remembering to not arch the back keep that rib cage closed nice long torso
19:38very good drop those arms and we're going to stand it up
19:54as soon as you're up i want you to start marching we are going to repeat that whole section that we did
20:00at the beginning so we're going to start off with our high march then we're going to do our knee taps
20:06side to side and then our bum kicks i want you to try and pick up the pace since our heart rate
20:11is dropped we're going to try and get it back up there so nice strong movements nice and quick now
20:30here we go
20:42side to side step step use that core
20:49i'm realizing i skipped an exercise but that's okay we'll do it next step it to the side use that core nice and quick
21:00all right we're gonna do our knee taps next
21:15so stepping side to side tap that knee
21:25maybe speed it up
21:30good last exercise
21:47step it to the side nice strong arms
22:00nice job take a deep breath in and out give yourself a pat on the back
22:27great job i hope you enjoyed this beginner style full body workout if you did you'd like to see more
22:33of it please make sure to give this video a thumbs up also let me know down in the comments
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22:43a creator and also my channel as a whole thank you so much for being here with you today and i'll see
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23:21so
