Beginner Bodyweight Workout - FULL BODY - NO EQUIPMENT | 20 Minutes
In this 20-minute bodyweight strength workout, Coach Sam will guide you through two circuits to help you improve your overall strength and tone muscles. This workout is suitable for beginners but can also benefit experienced lifters. All you need is a mat to perform the exercises. Get ready to work your upper body, lower body, and core for a challenging and effective workout.
00:00 Warm-Up:
00:26 - Shoulder Windmills: 30 seconds
00:58 - Shoulder Retractions: 30 seconds
01:28 - Hip Hinges: 30 seconds
02:00 - Knee Hugs: 30 seconds
02:29 - Squats: 30 seconds
Workout:
Circuit 1:
04:25 - Reverse Lunges: 30 seconds
05:25 - Shoulder Retractions: 30 seconds
06:25 - Static Lateral Lunges: 30 seconds
07:24 - Reverse Lunges: 30 seconds
08:25 - Shoulder Retractions: 30 seconds
09:24 - Static Lateral Lunges: 30 seconds
Circuit 2:
11:25 - Bridges: 30 seconds
12:24 - Dead Bugs: 30 seconds
13:25 - Push-Ups: 30 seconds
14:25 - Bridges: 30 seconds
15:25 - Dead Bugs: 30 seconds
16:25 - Push-Ups: 30 seconds
Cool Down:
17:09 - Hamstring Stretch: 30 seconds
18:15 - Hip Flexor and Quad Stretch: 30 seconds
19:30 - Chest Stretch: 30 seconds
19:59 - Side Body Bend: 30 seconds
Congratulations on completing the 20-minute bodyweight strength workout with Coach Sam! Remember to listen to your body and modify the exercises as needed. Regularly incorporating this workout into your routine will help you build strength, improve muscle tone, and enhance your overall fitness level. Keep up the great work!
Enjoyed the workout?
Check out a similar course on the SunnyFit app: 20 Minute Beginner Full Body Bodyweight: https://bit.ly/46x0OmF
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