30 min Low Impact FULL BODY Workout (No Equipment + No Jumping)

TopShop · May 27, 2024

30 min Low Impact FULL BODY Workout (No Equipment + No Jumping)

By TopShop Bodyweight Workouts 30 min apartment friendly workout, 30 min full body, 30 min full body workout, 30 min full body workout at home, 30 min home workout, 30 min low impact workout, 30 min workout, apartment friendly, apartment friendly workout, Full Body Workout, full body workout at home, low impact, low impact full body workout, low impact workout, madfit 30 min, madfit full body, no equipment, No Equipment Workout, no jumping, no jumping 30 min workout, no jumping workout 47 Comments

Video Transcript

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[Music] thank you Hello everybody welcome back today we are going to do a 30 minute full body workout that is low impact there’s no jumping and no equipment is needed just make sure you can see your screen and you have something soft beneath you and without further Ado let’s get to it all right so today we’re going to be working in three circuits starting off with circuit number one these are all exercises that are on our feet so first up we are going to do a sumo squat with a pulse so feet a little bit wider stance coming down pulse and coming up when you come up from your squat we’re not going to hinge our hips forward we’re going to keep our feet nice and grounded and keep those glutes nice and tight so coming down and up [Music] good we’re taking a 15 second rest in between each exercise today your second exercise you’re going to have your feet pretty much the same distance as those sumo squats slight Bend in your knees arms are out to the side you’re going to reach for opposite toe and come back to Center so you should feel this in your core you might feel this a little bit in your hamstrings if you don’t feel it reaching for the toe you can reach those fingertips past your toe into the back corner [Music] nice job all right we’re going to widen our stance even more and we’re going to do some alternating side lunges next so nice and wide you’re going to keep your chest lifted and sit back into your heel and then pressing through the supporting leg using that glute squeezing your inner thighs together to the other side [Music] foreign good next up fingertips are by the ears we’re going to start by using our right leg so you’re going to have your outer thigh facing towards the ceiling slight Bend in this knee lift it to the side tap the toe down then you’re going to reach it across knees bent reach for that ankle back to Center lift to the side and across [Music] [Music] really reach for that foot feel that core engage [Music] good shake out those legs we’re gonna take a 15 second rest and then we’re gonna do the left side here we go left leg really ground that supporting leg have a slight Bend in your supporting leg if you’re struggling with balance pick a spot a couple feet in front of you on the floor and keep your eyes locked on that spot also think about your core here especially when you’re lifting to the side that’s also going to help with your balance [Music] nice work taking a 15 second rest that is the end of circuit number one we’re going to repeat circuit number one before we move to Circuit number two so starting off with those sumo squats with a pulse once again make sure you’re coming nice and low into your squat you’re coming all the way down we’re not doing a half squat we’re coming all the way down a little pulse coming up squeezing the glutes [Music] [Music] foreign [Music] [Music] next up is that wide stance reaching for the opposite toes think about when you’re reaching back that you’re leading this movement with those lower abs if you’re struggling to feel it in your core that should help and really reach those fingertips as far as they can go and then come back to Center when you come back to Center make sure everything is nice and stabilized try to keep that back nice and straight hinge at those hips [Music] good next up is our side lunges some nice wide stance [Music] foreign lunges that you’re not coming too far down I see a lot of people when they do side lunges coming way far down here where their heel is almost coming off the ground or their heel is coming off the ground we don’t want that we want to think of it as like almost like a single leg squat so we’re coming down hips are hinged going backwards sitting into this heel chest is lifted press through that heel squeeze the inner thighs [Music] foreign think about pressing the floor away from you as you come back to Center [Music] good last two exercises are are standing kicks here we go nice strong core grounded in this supporting leg fingertips by the ears lift that outer thigh towards the ceiling and then really reach these fingertips up and across feel that core engage foreign [Music] remember to keep a slight Bend in your supporting leg [Music] thank you [Music] good that was circuit number one circuit number two we’re heading down to the floor so your first exercise is going to be a half push-up with an extension at the bottom so you can do this half push-up on your knees or on your toes you’re going to slowly lower yourself down almost like you’re doing a negative release the belly and then from here extend the arms bring them back in squeeze that back squeeze the core everything comes up as one unit foreign good we’re gonna stay down here on our bellies for our next exercise you’re gonna lift opposite arm and opposite leg so arms are out in front of you you’re going to lift left leg right arm sweep the right arm around to your Bump back to Center and lower the left arm comes up sweep it around back to Center and lower make sure you keep that leg nice and straight [Music] [Music] [Music] nice job we’re gonna flip it over onto our bums we’re gonna come into a reverse Bridge position we’re going to do two tricep dips so hips are lifted one two lift the hips up as high as they can go here lifting right leg control lifting left leg you can lower the hips two tricep dips make sure you’re coming all the way down hips come up lift use that core take these leg lifts nice and slow if you need to but keep those hips pressed to the ceiling [Music] nice job on your back knees are open in a butterfly position we’re gonna do some butterfly full sit-ups so arms are up we’re gonna sit all the way up Reach For Those toes and then really control use those abs as you come down take it nice and slow [Music] think about your torso coming up at the same time as your arms yes we’re using our arms a little bit for momentum but we don’t want it to be like this huge momentum to sit up we want to actually use that core [Music] so think about pressing that core into the ground or you’re back into the ground I should say [Music] good work we’re going to come to low plank on our forearms you could also do this on your hands if you find this to be a little bit difficult whatever feels most comfortable for you you’re in a nice straight line you’re going to extend opposite arm opposite leg out to the side so actually To Each corner so think of four corners on your mat back to Center top Corner bottom corner and Center when you extend don’t have that booty come up in the air keep it nice and straight we’re using that core you could also just hold plank or just do the arms or just do the legs to modify nice work that’s the end of circuit number two starting circuit number two from the beginning with that half push-up to extension when you’re doing this extension really think about squeezing those lats as you bring the arms back in here we go foreign [Music] we’re going to take a little breather down here going into our next exercise lifting opposite arm and leg and sweeping that arm around when you sweep the arm around really think about that lat you’re going to flip the palm so the palm of your hand is facing the ceiling think about squeezing that back lifting everything keeping that leg straight foreign flipping it back over onto our bums for our tricep dips so two tricep dips and then two kicks make sure you’re really sitting into the heels of your hands when you’re doing this tricep dip so you’re really using those triceps full extension when you come up hips are pressed to the sky lifting using that core [Music] nice job these are open on your back for some butterfly crunches or sit-ups I should say we are not crunching we are sitting all the way up think about pressing your low back to the floor bringing your belly button to your spine this should be your first movement here as your back is pressed to the floor arms are up then we use the arms to assist us to come all the way up so you’re doing that crunch motion with your abs first good nice job flip it over into plank on your forearms or however you would like to hold plank [Music] here we go last round of circuit number two enough [Music] good work all right we have one more circuit to go these exercises are going to be 30 seconds 30 seconds with a 15 second rest so on your back for some single leg glute Bridges extending your right leg coming up press those hips to the sky and lower you could also have your right leg bent if that helps make sure you’re pressing your weight into your heel your left heel good we’re going to use this right leg fingertips by the ears you’re going to bring right leg in to meet the left elbow extend reach for the toes elbow to knee fingers to toes get those shoulder blades up off the floor [Music] good taking a 15 second breather we’re gonna do the same thing on the left side so we’re extending our left leg this time right leg is our supporting leg putting our weight into our right heel foreign getting ready to work those abs using our left leg so right elbow to left knee then reaching for the toes [Music] [Music] thank you good work next set of exercises come on to your hands in a high plank and we’re going to use our left leg in this plank it’s going to be bent like this you’re going to just tap this left knee to the ground you’re basically just hovering we’re not going to put any weight on that left leg then Kick It Up squeeze that glute down control so nothing should be moving other than your left leg [Music] good now we’re going to use our right leg so you’re going to put that left knee down on the ground put some weight on it this time you’re going to bring right knee to right elbow and extend you could also to modify if you need to just do some crunches like this keeping that right arm on the ground [Music] [Applause] I start to take a 15 second rest we’re gonna do the same thing on the other side if you didn’t fully get it this time don’t worry because we’re going to do this whole thing again so this time we’re going to use our right leg let me face this way so that I’m open to the camera right knees hovering over the ground it Taps to the ground and [Music] then really squeeze that glute [Music] thank you [Music] getting ready to drop the right knee extending the left leg left fingertips by the ears crunch find your balance and extend [Music] really use that core keep your balance everything nice and strong all right [Music] good work we’re gonna repeat that from the top so back on our backs for some glute Bridges starting off using our right leg so our right leg is lifted left leg is our supporting leg [Music] here we go get those hips up [Music] oh good using our right leg elbow to knee fingers to toes really press that low back into the ground [Music] good take a 15 second breather down here we’re gonna switch legs [Music] here we go left side [Music] [Music] good getting ready for abs over um [Music] foreign [Music] nice work we are flipping into plank last little bit make sure you really control yourself in this plank a ponytail feels like it’s really falling out today make sure you really control yourself really use that core keep everything nice and strong [Music] you shouldn’t be putting any weight on that left knee protection [Music] getting ready to put the left knee down on the ground extend the right leg find your balance use that core your outer thigh should be pointing towards the ceiling [Music] foreign [Music] [Music] so make sure you give it your all right leg is bent at this time [Music] is good put that right knee down left legs extended last 30 seconds [Music] foreign not to arch your back as you extend that leg keep the core nice and tight spine is neutral [Music] that is it guys great job I hope you enjoyed this 30 minute full body workout if you enjoyed this style please make sure to let me know by leaving me a comment down below if you enjoyed this video give this video a thumbs up if you’re new here hit that subscribe button turn on your post notifications so you don’t miss another video from me and I will see you guys very soon just [Music] like helium [Music]

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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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

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Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.

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.
Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.

Swimwear

Versatile Use: Perfect for both swimming and beach workouts, our swimwear combines style and functionality.
Chlorine-Resistant: Durable materials that withstand the rigors of regular swimming.

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30 min Low Impact FULL BODY Workout (No Equipment + No Jumping)