40 MIN TOTAL BODY SCULPT Workout – No Equipment, No Talking, No Repeat Exercises, Full Body
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.
- Stylish Designs: Choose from a variety of stylish designs that make you look as good as you feel.
Activewear
- Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
- 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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Shop Now and Elevate Your Fitness Journey
Ready to take your bodyweight workouts to the next level?
Browse our collection of top-brand clothing today and find the perfect pieces to complement your fitness routine. With the right gear, you’ll feel more motivated and confident in every workout session.
Embrace the power of bodyweight exercises and transform your fitness journey without the need for equipment. And don’t forget to gear up with our top-brand clothing to look and feel your best.
Shop now and start your journey to a stronger, healthier you!
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Comments (45)
Team, let me know in the comments if you’re crushing this one? 🤗💪🏼 let’s go!
Does anyone know how many calories get burn?
Such a killer job thank you very much 🔥🙏
Danke❤❤dziekuje
idk why the suffering face of the girl comforts me cuz I'm on the same boat lol
So good!🎉
Me encanto, de los videos más completos que he visto, I completely love it
I loooove your music choice, specifically the combination of techno and latin.
Danke ❤❤❤dziekuje
I have had so many people tell me that working out without weights isnt actually working out. 🙄 Boy are they wrong, this workout was INSANE. I'm now Jelly but I feel so good. Thank you Anna xx
342칼로리
146평균심박수
191최대bpm
Thanks Anna❤
Workout done❤✅
Is it for beginners
thanks subscribed. no talking yay
Oh gosh… I only able to follow the video until 17:46, not even half of it. Hope I can follow another five more for every next workout.
Thank you! I’m proud of me because you! And, I really liked the playlist today
I think it's Really a bad bad workout. Why it is full body?? What is there for the back, for the shoulders, for the chest, for the arms?? It's completely concentrated on legs butt and abs.. That's ok, but don't call this full body
Omg it was so hard like I cheated on ten exercises😭but I love it💖
Thank you for your valuable training. I have burned about 650 KCAL
I love how sculping workouts help you being in tune with your body 💚
Wow, this one was a toughie! I feel like it's a great workout for building overall strength. It challenges the lower + upper body, and it kills the abs. Relentless, but doable! Loved it ❤
I'm done with these squats and lunges again and again like gurl move on from thosen
This is whole leg workout bro , these are squats and lunges all through the way
Wonderful as usual ! Happy new year from Paris
Liệt
Loved ittt…
this burnt 🤣
Great workout.
Really good workout. Me and my husband Nathan William @Candokettlebells just did this workout now before our Christmas Eve dinner. LOVED IT!!!What app do you use for the timer and music. Love your videos!
I will seriously appreciate..first thankyou lot i was loss 6kg in 2months ..clear my health problems also
I've tried a bunch of full body workouts videos but guuuurl no one can compare to this ❤❤❤ it was amazingly good ❤ soo thank youu for such hard efforts 😊
Done 4 December 2023
What a killer workout 🥵 So nice and soo challenging, I loved it!!! Your form is incredible throughout the whole workout its super inspiring x
It's my first time finishing a whole workout video. THANK YOU!! MORE OF THIS PLEASE! ❤
Not me finding out mid workout that I needed a mat for this one 💀 I really need to buy one it’s to hard to find a long cardio workout video that is all standing
Is this exercise good for increasing stamina??
💛
why there is no rest thats so stupid
Fantastic workout. I’m travelling so don’t have access to equipment and its great to still get a good burn. Thank you ❤
Cảm ơn bạn rất rất nhiều
I did it- thank you very much for the great exercises – I love to move in this war! 😊
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I guess I did the warming up wrong, because I ended up almost collapsing at 44% 😅 Even though I had oats an hour before! I was trembling and my heartrate shot up. I‘m glad I immediately lay down and got some sugar! Skipped right to the cool down after feeling better. (158cm/50kg, too little muscle according to my doctor)
Thank you so much! That was awesome ❤🔥After some years without almost any training, it's been a year since I started traning. My body is getting healthier and my mind too. I'm exicited I did the whole workout, only few moments I had to stop, the next time will be even better 🌻
Спасибо огромное❤