Week 1 Day 1 // Full Body Workout – No Equipment

Week 1 Day 1 // Full Body Workout – No Equipment

Video Transcript

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hey guys what’s up I’m Heather Robertson and welcome to my free 12 week workout plan here on YouTube the next 12 weeks are going to be challenging they’re gonna be motivating and they’re gonna be super sweaty make sure you download they free a 12-week guide which I will link in the description box below in this guide you’re gonna find all kinds of tips and tricks as well as a sample meal plan and some of my personal recommendations for optimizing your results I’m gonna be breaking this program into three different phases so phase number one is weeks one through four we’re gonna be powering through some full-body workouts and we’re gonna ultimate those workouts with some hit cardio and ab session our first week will require and no equipment but as we progress through the program you will need some dumbbells and a stability ball to make the very most out of each of these workouts so moving on to phase number two which is weeks five through eight we’re gonna be focusing more on building strength creating that nice lean muscle tone and definition we’re gonna be isolating muscle groups counting our reps and even throwing in some Tabata workouts and then we’re gonna move into phase number three of my favorite phase which is all about fat burning workouts designed to improve power speed agility and strength we’re including all the best parts of a phase one and two in these final four weeks so we’re gonna be powering through some hit cardio Tabata abs and booty workouts in Phase three today is day one guys and we are getting things started with a full body workout the level of intensity that you choose to workout at is totally up to you just make sure that you are able to maintain a proper form throughout the entire workout so guys if you are as excited about this new program as I am then give this video a some and don’t forget to share it with your friends so they can join in too ok guys my timer is set and I’m starting it right now [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Music] Oh Oh [Music] [Music] [Music] but you do you know that all I think about is you say things you say I don’t know how you make me feel this way but you slap my head inside my head and you never Kevin man maybe I’m insane I just want you to stay [Music] [Music] I tried to stay calm but it feels like I’m a ticking bomb I’m crazy for you you know it’s what you say much you do but my head my head engine never [Music] No I just want you to stay [Music] [Applause] [Music] it was too fun I was [Music] good [Music] [Music] [Applause] [Applause] I had this bishop of truth [Music] [Applause] [Music] [Music] [Applause] [Music] like it [Music] [Music] [Applause] [Music] [Applause] [Music] [Music] [Music] [Applause] [Music] [Applause] [Music] you’ll see [Music] [Applause] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] I’m gonna wait here [Music] [Music] [Music] I already packed again come with me I’m not really asking we’ll get away to a place where we [Music] they live with no distractions get away [Music] we’ll make it somehow we can’t miss out [Music] [Music] [Applause] [Music] I found a freeway like as a cliche this is my be waited for [Applause] [Music] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Music] [Applause] [Music] [Music] here with you [Music] [Music] you just make everything is alright [Music] [Music] [Music] [Music] [Music] [Applause] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Applause] [Music] okay guys you exhibit your first sweat sesh is complete comment below let me know that you finished and make sure you rest up hydrate and enjoy the rest of your day I’ll see you guys at the next workout

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.

  1. 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.
  2. 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.

  1. 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.
  2. 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.

  1. 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.
  2. 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.

  1. 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.
  2. 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:

  1. Warm-Up: 5 minutes of light jogging or jumping jacks.
  2. Push-Ups: 3 sets of 15 reps.
  3. Bodyweight Squats: 3 sets of 20 reps.
  4. Forward Lunges: 3 sets of 15 reps per leg.
  5. Forearm Plank: 3 sets of 1-minute hold.
  6. Cool Down: 5 minutes of stretching.

Upgrade Your Workout Wardrobe with Top Brand Clothing

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.

Why Choose Our Top Brand Clothing?

  • Quality Assurance: We only offer products from top brands known for their quality and performance.
  • Fashion-Forward: Stay on trend with the latest styles in activewear and swimwear.
  • Customer Satisfaction: Our commitment to customer satisfaction ensures you’ll love every purchase.

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 (27)

  • @samilluminated Reply

    Round 2 begins today!
    I know there's a 2.0-4.0 but I modified a many things in the first round so I'm back again to level up before moving on to 12 week challenge 2.0

    June 1, 2024 at 2:34 PM
  • @marthatumuti4921 Reply

    wao

    June 1, 2024 at 2:34 PM
  • @AllTheInfoWithAKA Reply

    This was intense. Sweating NON stop. Def had to pause a few times in between. But I finished it through.!!!!! About to do a quick treadmill run now

    June 1, 2024 at 2:34 PM
  • @thutran-ze5ot Reply

    ❤❤❤❤

    June 1, 2024 at 2:34 PM
  • @charlieb.flowers8098 Reply

    Week 1, Day 1 Complete<3

    June 1, 2024 at 2:34 PM
  • @patrickacolifloresvillasen1731 Reply

    I did this years ago!! I am now back after 4.0! 💪

    June 1, 2024 at 2:34 PM
  • @joannekyle4865 Reply

    Wow – getting back to basics after wrapping up 4.0😉 cannot wait to use that mobility ball that’s been hanging out in the corner😅

    June 1, 2024 at 2:34 PM
  • @melissaisteaching Reply

    Circling back here after finishing 3.0 and 4.0. Looking forward to another great 60 days!

    June 1, 2024 at 2:34 PM
  • @regidomingue800 Reply

    This will be my second time going through the program and i am just as swaety on the first day as the last.

    June 1, 2024 at 2:34 PM
  • @LizetteReyes-ec3lx Reply

    Whoa 🤯 dead! 💀 lol I haven’t worked out in a year and a half because I had 2 jobs. I could barely keep up lol😅 wow! I forgot how hard she works! Uff I barely made it to the end wheeeew!

    June 1, 2024 at 2:34 PM
  • @jillturner9263 Reply

    Just started today after finishing 4.0! That was great!

    June 1, 2024 at 2:34 PM
  • @user-gf1xo5hf3x Reply

    June 1, 2024 at 2:34 PM
  • @nidhigera8861 Reply

    I did it !!! Started with my first workout today of this series ! I am 36 years old, weigh 90kgs and have decided to do something about my weight!! Super pumped to finish this program !!

    June 1, 2024 at 2:34 PM
  • @CoCo-wl9zl Reply

    Day 1✔️

    June 1, 2024 at 2:34 PM
  • @karenchrisman596 Reply

    Thanks!!!❤

    June 1, 2024 at 2:34 PM
  • @krist894 Reply

    First day finished. Woww!!! Thank you!

    June 1, 2024 at 2:34 PM
  • @tatianacolunchemontenegro-8501 Reply

    Acabo de terminr el día 1 y realmente fue muy duro a los 20 minutos ya no podia más (había tomado agua y tenía ganas de vomitar y mareos) descanse unos 5 o 6 minutos, puse mi mayor esfuerzo y pude temrinar el video. Me siento bien, intentaré dar todo de mí pazra poder terminar el programa 😭😭😭😭😭😭

    June 1, 2024 at 2:34 PM
  • @hirucloud817 Reply

    I'm unable to do most of the exercises like planks because of my body weight and it's disheartening 😢😢😢

    June 1, 2024 at 2:34 PM
  • @kellyseymour1504 Reply

    Second time doing this… Omg.. 3 years ago I started this program and finished… Coming back to this 3 years later… This was humbling… I thought I was fit.. Lol this shows how much more I need to work on and reminds me why I still dislike High Knees 😅 thanks Heather.

    June 1, 2024 at 2:34 PM
  • @mariaeq525 Reply

    Hi! I'm starting with the H12Week programs again. I lost track of my health and stopped working out for a long time… I am writing this just to mark the beginning of my journey… 😀

    June 1, 2024 at 2:34 PM
  • @nadiapaulsmeier5225 Reply

    Restarting my fitness journey. 1st day completed! Definitely going to feel it tomorrow😂

    June 1, 2024 at 2:34 PM
  • @hailieB527 Reply

    In the morning doing dance workouts and walking workouts with grow with jo and this to build strength

    June 1, 2024 at 2:34 PM
  • @walking_along897 Reply

    W1 D1 done. 2/19/24.

    June 1, 2024 at 2:34 PM
  • @maiya7cherry Reply

    🎉❤

    June 1, 2024 at 2:34 PM
  • @nancyfeiner2116 Reply

    So happy you’re back, Heather with a new 12 week program. I did Day 1 and 2 and I love your content, pace, and challenge! I look forward to each day of this new 4.0!

    June 1, 2024 at 2:34 PM
  • @banucetin8455 Reply

    call 911 plz im dying here

    June 1, 2024 at 2:34 PM
  • @user-ib6rw7ok7r Reply

    i'm 58 Yyo, and a first timer. Loved the workout, although had to do low impact. Awesome way to start my day!

    June 1, 2024 at 2:34 PM

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