Hi guys, welcome back to my channel, so today I'm trying this new .
hairstyle middle Part.
Did you? you did I get mad middle part? or? Split or you hate it So today I'll be bringing you guys another beginner's workout and this time will be 15 minutes with no jumping.
This workout is perfect for you if you're just starting a fitness journey, and I remember back then when I started exercising I didn't like what guys wear there were a lot of movements that were too difficult and I didn't even know if I was doing them right, so don't worry.
All these movements in this workout are beginner friendly and there's also no jumping so less risk of injuries and you can focus more on just getting the movement right.
Also if you live with someone else or you live in an apartment, and you don't want to disturb your neighbours So this is also the perfect quiet cardio for you.
My biggest tips for someone who is new to fitness is to start with small steps.
So, 15 minutes a day is good enough.
You just need to start feeding the habit of being active and taking care of your body and just staying consistent.
It's also super important to find a workout that you actually enjoy because if you don't you'll probably just give up after a few days Well, I hope you are going to like this workout And if you're ready, let's go.
Before we start this workout remind yourself of your goals, why you're here today, and how you can push yourself to give it your all in these 15 minutes to get you one step closer to your goals.
We'll then first start with windmill to warm up our body for the fat burning processes to begin.
Stand with feet wider than shoulder width apart.
Toes pointing out, spread your arms straight out to the side.
Keeping your legs and back straight, rotate your torso to the side as you engage your abs and lower back to bend down so that you touch your opposite foot with one arm while you extend the other towards the sky.
Look up to your fingers to get as much rotation of your torso and shoulders as you can.
Make sure you are keeping your back flat and your core nice and tight Rotate in a controlled motion.
Your breath should quicken a little bit.
Feel free to go faster for more burn.
Rest Good job, guys, you did great.
Let's get ready for our second exercise, squat punch, for one of my favorite full body fat burning exercise Starting in a sumo squat stance meaning a feet are wider apart then hit with distance hands together in front of your chest Squat down as you lower your bum chest up and eyes looking to the front once your thighs are almost parallel to the floor Hold it there, extend one arm to punch to the opposite side followed by the other then stand back up And this completes one rep the harder you punch the more calories you burn This is working our legs our abs our arms back shoulders.
So let's keep it up! (Rest) Next one.
Let's lie down on the mat to focus on working the ABS slow crunch This is my favourite, favourite app exercise in the world.
I used to do it all the time bend your knees hands behind your head Inhale and exhale as you crunch your abs to curl your upper body up Do it slowly and pause at the top for one to two seconds until you can really feel a burn in the abs here We're not doing it fast.
The slower you go, the more it works the abs keep your abs pulled in throughout the whole movement (Rest) That was such a good burn guys.
I always love this exercise.
Next one will stay on the mat to work on our thighs be lay half kick Resting your upper body on the right elbow bent at a 90 degree angle Right leg straight on the floor point your left upper thigh to us the sky with knees bent Then for every single rep keep your left foot straight up the harder.
You kick the more burn you'll get in your thighs switch side after 22 seconds two, one, switch For the fifth exercise, let's stand back up.
It's time for inchworm another one of the most frequent full body exercises I do Walk your hand forward until you're in high plank position Hands below your shoulder Hold your core tight to make sure your body is in a straight line Then walk your hands back to your feet and this is one rep repeat for forty-five seconds This is a very effective full-body exercise because we're working the arms Chest, back and abs plus we're stretching the hamstrings.
Don't stop, keep moving (Rest), we finished one time of this workout ready good work, sick as slicked on the up bike Elbows on the floor Supporting your upper torso up so that only your butt is on the floor crunching your abs Lift both legs off the floor and cycle your legs by bringing one knee in towards your chest and at the same time Straightening the other leg out I know you're feeling sore in the lower abs and the legs but it means we're getting the burn we want.
So keep going No, dropping the legs, we can do this (Rest), another one done, seven is high pointed down doubt for another full body burn (Exercise) Starting in high plank position then press your arms into the floor shoulders away from your ears Butt lifted up in the air to form an upside-down V This is your down dot position then come back down into a high plank It looks so simple But the key here is to walk your apps So that your body is in one straight line in high plank and also working your arms and shoulders for down dog Don't give up guys.
We're almost halfway through, the work you put in is going to be worth it.
Keep pushing! (Rest) Well stand back up for an eight exercise front lunge to work on the legs and give her arms and abs a break (Exercise) Stand up tall hands on your waist keeping your upper body straight with your shoulder's back and relaxed and chin up step forward with one leg lower your hips until both knees are bent at about a 90 degrees angle make sure your front knee is directly above your ankle not push out too far Keep the weight in your heels as you squeeze the booty to push back up to the starting position This is one rep Alternate between sides for 45 seconds only less than half of the workouts left.
We're doing amazing.
So no quitting (Ten) (Rest) Ninth exercise will get back onto the floor for a classic old plank It's simple but it's tough and it's one of the most effective exercises that ever exist Elbows on the ground shoulder with apart Making a triangle base with your forearms with your legs, spine, and neck in the straight line neutral position The key here is to brace your core and push your belly button in towards your spine Just hold it there until forty-five seconds is up.
It's not easy I know but I'm here suffering together with you guys almost there.
We're stronger than we think so, let's do it! (Rest), drink some water and we'll stand up for the tenth exercise standing at pipe (Exercise) Fingers lay behind your head Crunch your abs as you raise one knee up and twist your upper body towards the knee to try to touch it with your opposite elbow This is one rep Alternate between sides for forty-five seconds here We're working our lower abs and the side of our abs Giving I love handles the burn so really crunch them up every time we twist our body and raise the knee (Rest) Only five more minutes to go Eleventh is leg drop.
This is an easier version then leg raises.
So it's perfect for beginners to train the lower abs (Exercise) Lie flat on the floor raise both legs towards the ceiling so that they're perpendicular to the floor tighten your abs then slowly lower your right leg until it is only a few inches off the floor or As low as you can go without lifting your back off the floor Raise it back up.
Then lower your left leg and bring it back up Alternate between sides for 45 seconds Remember to try and engage your apps as much as you can and keep your entire back on the floor.
Push it guys We're towards the end of this workout.
This is not the time to slack.
I have faith in you.
Let's get it done! (Rest) Eleven down and four more to go.
Twelve is Arm and leg raise to train the core and back as well as balance and coordination (Exercise) First come into all four, hands and knees on the floor Making sure your palms are under your shoulders and your knees are under your hip Extend one arm forward and at the same time lift your opposite leg behind you bring it to hip height Remember to tighten your core in order to keep your balance.
You don't need to do it fast here, Let's do it nice and controlled and try our best to focus on not falling even if you, do don't worry Just get right back up and keep going (Rest) You did so well, let's finish this workout strong and get to our thirteen exercise walking burpees I know we all hate burpees, but I especially designed this less intense version for you guys (Exercise) Let's do it together First bend down and put your hands below your shoulder then step your feet back one by one as you bend your elbows Lower your whole body to the floor then push yourself back up and walk your feet back to your hands stand up tall and this Is one rep not too bad rightIf you feel like it's easy go faster for more calories burn and you can even add in the jumping like the ricked burpees I added burpees in my workouts all the time because it's the best full body movement for fat burning Keep the speed up and give an extra push.
We're almost done And we're already onto a 14th exercise only two more exercises to go Legs flutter for another lower abs burn start by lying flat on your back hands below your foot raise your legs up pointing up to the sky so that they're Perpendicular to the floor then working your ups Flutter your legs as you lower them down by making small rep head up and down scissor like motions The key is to focus on having your midsection to do all the work and to keep your abs constantly contracted Don't let your legs touch the floor when they reach the bottom.
Well as I'm back up to the starting position Less than two minutes to go guys.
We have come too far to quit now.
We're super close today (Rest), and we're onto a last exercise.
Shoulder tap with side tap for the final full body burn Beginning high plank position First raise one arms it have two opposite shoulder Then repeat on the other side and then tap the same side of your side one on first followed by the other So tap the shoulder Shoulder, thigh, thigh.
You got it Remember, you're not just working your arms here.
But you're also working your abs engage your core to keep the balance So your hip is not moving from side to side.
This is the last exercise guys.
We're not stopping We're not dropping down only a few more seconds to go.
Give it your all And we're done good job for getting this workout done together with me It's not easy, especially if you're just starting out on your fitness journey, so great work You'll get stronger and better in time We'll stretch out our abs and also our back, legs and hips if you want a complete stretch for the full body I'll link my short video up here as well.
I hope you had a great workout with me and I'll see you again very soon.