Beginner Bodyweight Workout - Full Body - No Equipment | 20 Minutes

Coach Sam will guide you through two circuits to help you improve your overall strength and tone muscles.

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Workouts

Beginner Bodyweight Workout - Full Body - No Equipment | 20 Minutes

WORKOUT:


OVERVIEW:

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.

Workout Length

20-Minutes

Workout Level

Beginner

Trainer

Sam Candler

 

Workout Details:

WARMUP
-Shoulder Windmills: 30 seconds
-Shoulder Retractions: 30 seconds
-Hip Hinges: 30 seconds
-Knee Hugs: 30 seconds
-Squats: 30 seconds

WORKOUT
Circuit 1:
-Reverse Lunges: 30 seconds
-Shoulder Retractions: 30 seconds
-Static Lateral Lunges: 30 seconds
-Reverse Lunges: 30 seconds
-Shoulder Retractions: 30 seconds
-Static Lateral Lunges: 30 seconds

Circuit 2:
-Bridges: 30 seconds
-Dead Bugs: 30 seconds
-Push-Ups: 30 seconds
-Bridges: 30 seconds
-Dead Bugs: 30 seconds
-Push-Ups: 30 seconds

COOLDOWN
-Hamstring Stretch: 30 seconds
-Hip Flexor and Quad Stretch: 30 seconds
-Chest Stretch: 30 seconds
-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

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