20 MIN FULL BODY WORKOUT // No Equipment | Pamela Reif
Video Transcript
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Transform Your Fitness Routine with No-Equipment Bodyweight Workouts
Welcome to your ultimate guide to bodyweight workouts that require no equipment!
These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.
The Benefits of Bodyweight Workouts
Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:
- Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
- Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
- Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
- Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
- Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.
Essential Bodyweight Exercises
Push-Ups
Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.
- Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
- Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.
Squats
Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.
- Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
- Jump Squat: Add a jump at the end of each squat for an extra cardio boost.
Lunges
Lunges are great for working your legs and improving balance and stability.
- Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
- Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.
Planks
Planks are a core-strengthening exercise that also engages your shoulders and glutes.
- Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
- Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.
Bodyweight Workout Routine
Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:
- Warm-Up: 5 minutes of light jogging or jumping jacks.
- Push-Ups: 3 sets of 15 reps.
- Bodyweight Squats: 3 sets of 20 reps.
- Forward Lunges: 3 sets of 15 reps per leg.
- Forearm Plank: 3 sets of 1-minute hold.
- Cool Down: 5 minutes of stretching.
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While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:
Yoga Sets
- Comfort and Flexibility: Our yoga sets are designed to move with your body, providing maximum comfort and flexibility.
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Activewear
- Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
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Shorts
- Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
- Durability: Made from high-quality materials that stand up to intense workouts.
Sports Bras
- Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
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Swimwear
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Shop Now and Elevate Your Fitness Journey
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Comments (36)
has anyone gained weight with these ?
Do these exercises (without weights) give definition to muscles? Help a friend
Hello, guys! This is my 2nd week of doing beginner workouts with Pamela. I am doing this one with another 20 min beginner workout (you can find it among Pamela’s videos). First week of doing this was tough and I could do the exercises with breaks after each 15 seconds. But 2nd week of exercises became easier to do. I can do it longer compared to last week and I can do it faster and with less breaks. I see the improvements in my body response – I became more resilient and stronger! Good luck to everyone and don’t stop! Just do it slowly, give yourself time to get used to it. You will def see the results. Don’t do it every day, give some time for your body muscles to rebuild itself and to rest.
Omg this was sooo good! I will repeat this a looooot such a nice short but intense workout! 💪🏼💪🏼💪🏼
2024 I’m still doing this ❤
Really good full body workout
Pamela!
Ich weiß du kannst deutsch
DU MACHST MICH FERTIG!!
진짜 유튜브 타바타중 제일 힘듬 미쳤음 와
never in my life have i've been so grateful for a plank…
I love this video❤ thank you so much 🙏
Bài tập phần cuối BREAK tên bài hát là gì ạ😢
HEY PAMELA can u pl tell if a C section womens can do this excercise???
just died a few times
You have to add in more rest girl, I’m dead
The comment session is so funny😂
I’m sweating by just watching it
Are u Isabella anutite
Kindly make more 20 minutes full workout
what are the name of all the songs?? the link doesnt work
Pam 本人也累了的一套認真的20分鐘！超級喜歡，組合很均勻，全身都有練到！
Workouts like those makes ppl stop working out like pls be a beginners friendly give them the pause and some breathing moves this ain’t gon to help a beginner emotionally like seeing her non stop one after another makes me very disappointed of myself already
Simple but hard🤦🤦
😍😍😍
good combinations
How many calories do you think you burn in general with this workout?
How many calories does it burn?
Nice video
I am here to have my man boobs removed
2 minutes in and i cant breath anymore
Pause😂and play..pause and play repeat😂😅
Amazing routine!
I love you Pamela so much your work is so amazing wish to see you one day
I did each for 20 seconds, 5 for break and 5 for understanding how to do the exercise👍🏻
Wow, seid langem wieder eins der besten Workouts das ich hatte und es war nicht zu schnell, man kam gut hinterher. Ebenso haben die Pausen perfekt gepasst, sodass man den Inneren Schweinehund gut überwinden konnte. DANKE!!
1日目 〜8:18 give up
Damnnn I did it.. and I am sick two days with flu and intestinal virus😅😅😅 wow that’s the way to take the sickness away
someone else who is struggling with the outer leg exercise?