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

Video Transcript Welcome to Top Fitness Influencer Your Ultimate Destination for Building Muscle and Power! Are you ready to take your strength and fitness to the next level? Subscribe to the Top Fitness Influencer Channel 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...

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FULL BODY NO JUMPING HIIT (Apartment Friendly Fat Burn)

Video Transcript Welcome to Top Fitness Influencer Your Ultimate Destination for Building Muscle and Power! Are you ready to take your strength and fitness to the next level? Subscribe to the Top Fitness Influencer Channel hey guys our love's back today we are doing the full-body it workout that is apartment friendly which means there is no jumping involved in this workout so what you believe for this workout is yourself a little bit of space a soft surface this yoga mat or exercise mat and I'm also adding in a 10 pound dumbbell just for one of the exercises but that's completely optional you can use whatever weight you have available to you and then you're at home and you're have a water job or whether you're at the gym and you want to use a kettlebell or a dumbbell or you don't need to lose the weight at all it's totally up to you but the weight of this workout its structure is we have a 5 different exercise this we're going to do before you 5 seconds on 15 seconds off and we're going to do two rounds total totaling 10 minutes so just make sure that you can...

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30 MIN FULL BODY HIIT (No Jumping + No Equipment)

Video Transcript Welcome to Top Fitness Influencer Your Ultimate Destination for Building Muscle and Power! Are you ready to take your strength and fitness to the next level? Subscribe to the Top Fitness Influencer Channel [Music] [Applause] thank you hey guys welcome back today I'm going to lead you through a 30 minute full body workout no jumping and no equipment there is no warm-up or cooldown included in this workout so make sure that you go and complete those they're always Linked In the description of every single video make sure that you can see your screen so you can follow along with me and without further Ado let's get to it all right we're going to start off with a sumo squat so legs are nice and wide and feet are pointed outwards you're coming down and as you come up you're coming all the way up on your tippy toes squeezing your inner thighs together [Music] so I don't need anybody else wanna leave this place [Music] make sure you're coming all the way down all the way up stretch those legs [Music] good work 15 second rest next up you're going to punch step out to the side...

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10 min FULL BODY HIIT (Apartment Friendly, No Repeat Burn)

Video Transcript Welcome to Top Fitness Influencer Your Ultimate Destination for Building Muscle and Power! Are you ready to take your strength and fitness to the next level? Subscribe to the Top Fitness Influencer Channel [Music] thank you Hello everybody welcome back today we are doing a quick 10 minute full body hit workout this is a no repeat workout so it's going to go by real fast you don't need any equipment just make sure you can see your screens you can follow along with me and without further Ado let's get to it all right all of our exercises today are 40 seconds on with a 20 second rest your first exercise is a squat and then as you come up from your squat you're going to do an elbow to knee crunch so coming down and up make sure you're coming all the way down in your squat [Music] foreign exercise number two is a plank walkout walking out to a high plank then you're going to do two plank Jacks jump it out and in out in and sand it all the way back up here we go [Music] like [Music] make sure you stay nice and low...

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BEST 15 min Beginner Workout for Fat Burning (NO JUMPING HIIT!!!)

Video Transcript Welcome to Top Fitness Influencer Your Ultimate Destination for Building Muscle and Power! Are you ready to take your strength and fitness to the next level? Subscribe to the Top Fitness Influencer Channel 大家好，歡迎收看我的頻道今天我要試試看一個新的髮型叫做Middle Part 是不是叫做middle part? middle parting? 不是叫做split嗎？我以為split是劈腿的意思？今天要做一個初學的運動十五分鐘沒有跳如果你剛開始運動或健身的話，這次的運動很適合你我一開始運動的時候不太喜歡做動作都很複雜的那種運動因為這樣我都不確定我到底做的對不對所以呢，這次的動作都很簡單，很適合初學的人，也不需要跳沒有跳的好處是不小心受傷的機率比較低，你也可以很專心在每個動作上面你如果跟別人一起住，或者你住公寓，不想吵到鄰居，這也可以當作一個安靜的有氧運動我會給剛開始運動的人的最大建議就是一小步一小步來就好一天15分鐘的運動已經夠了你只是要建立運動的習慣照顧好身體，不要變化太大太快你也必須找一個你喜歡的運動方式你如果不喜歡你的運動方式你很快會放棄我希望你們會喜歡這次的運動，準備好的話，開始吧！開始運動之前先提醒自己你運動的目標是什麼提醒自己你在這裡的原因，接下來的15分鐘要盡全力往目標的方向走一步我們用風車動作來暖身，讓身體準備要燒脂肪站著，腳比肩膀寬一點，腳指頭往外雙手往左右邊伸出腿跟背要維持直，軀幹要轉用腹肌和下背部的肌肉來彎下來用右手碰左腳，左手向天然後換過來，左手碰右腳，右手向天眼睛看著向天的手會幫驅趕和肩膀轉得好背要維持平行，中心要穩定不要轉太快你的呼吸應該變快一點快速一點會讓燒脂肪的效果更好你們做得好，現在準備下一個深蹲拳打，我其中最喜歡的運動，很會燒脂肪哦！一開始要相撲深蹲，就是腳比正常的深蹲還寬一點的意思手在一起在胸前下到深蹲的位置，胸要直，眼睛往前看大腿差不多跟地板平行的時候停一下，用左手往右邊打拳，再來右手往左邊打拳再站起來，這算一次打拳越用力，卡路里燒得越多這會練腿，腹肌，手臂，背，肩膀，不要停！下一個要躺在地毯，專心練我們的腹肌慢性捲腹，真的是我最最喜歡練腹肌的運動，我以前常常做膝蓋彎著，手在頭的後面一邊吸氣吐氣一邊用腹肌的力量把上半身彎上來慢慢來，到上面停一下，然後感受腹肌的酸痛不要快速，其實越慢越好，練腹肌的效果最好整個動作都要用腹肌，不要放鬆很棒，你們做得很好，我每次很喜歡這個動作下一個我們留在地毯上練大腿芭蕾舞半踢側躺，上半身靠著右邊的手肘，手肘彎90度右腿貼著地板左邊的大腿向天，膝蓋彎每次把左腳往上踢踢得越用力，效果越好 22秒以後換邊 3，2，1，換邊第五個動作要再站起來，要做尺蠖又是我常常做來練全身的運動一開始站著，手碰到地板然後往前走到高棒式的位置手在肩膀下面，中心要穩，身體要直手往後走到腳前，這算一次重複45秒因為我們在用手臂，胸，背，腹肌，加上在拉筋，所以真的是一個對全身有好處的動作不要停，繼續加油！已經完成三分之一的動作很好！第六個是腹肌腳踏車躺下，靠著兩個手肘，只有屁股碰到地板用腹肌的力量把一隻腿的膝蓋往胸的方向，同時另外一隻腿伸直，然後還腿，有一種騎腳踏車的動作我知道你的下腹肌和腿應該已經痛了但這樣代表我們在燒脂肪不要把腿放下，繼續堅持又完成一個第七個是高棒式到下犬式，也會練到全身一開始在高棒式的位置，手臂往地板壓肩膀不要碰到耳朵讓屁股上來到身體的姿勢是一個倒過來的V型這是你的下犬姿勢再下來到高棒式很簡單，重點就是要用腹肌讓身體在高棒式的時候變成一條直線然後下犬會練到手臂和肩膀不要放棄，快做完一半你的努力一定會值得，繼續加油！第八個運動要再站起來這叫做前面弓箭步會讓手臂和腹肌稍微休息一下先站直，雙手在腰的兩邊站直，肩膀往後一點，放輕鬆，下巴稍微往上一隻腿先往前一步腰再下來一直到兩個膝蓋都彎了90度左右前面的膝蓋要在腳踝的上面，不要太前面身體的重量要在腳跟然後把自己推上來到開始的位置這算一次輪流左右腳45秒已經超過一半的運動時間，你們做得太好，不要放棄！要回到地毯上，做經典的棒式很簡單可是不容易應該是最有效的運動之一手肘在肩膀下面，然後手在一起（三角形）腿，背，脖子都要一條直線這次的秘訣是用身體中心的力量，也把肚臍吸進來維持這個姿勢45秒當然很痛，但是我陪你們一起痛苦好不好？加油，快好了你可以超越自己的期待！先喝一口水然後站起來準備第十個運動站著腹肌腳踏車手指連在一起在頭的後面用腹肌的力量把膝蓋上來同時讓上半身轉，右手肘碰到左邊的膝蓋，左手肘碰到右邊的膝蓋這算一次，輪流45秒這樣會練下腹肌和腹肌的兩邊肚子的脂肪會特別被燒掉了，加油只剩下五個動作第十一個叫腿掉落這比正常的腿升來得簡單一點，很適合剛開始運動的人練下腹肌的運動先躺下，然後把兩隻腿舉起來到垂直先用腹肌的力量讓右腿下來快要碰到地板（但不要碰到地板）如果你的背開始離開地板，腿不用再下去右腿回到垂直的位置後，換左腿下去輪流45秒盡量全部用腹肌的力量，背也要貼著地板加油，我們到了運動時間的尾巴，不要放棄我相信你們能完成這個十一個完成了，還有四個第十二個是手臂和腿升，要練中心，背，也會幫助平衡和手腳協調先趴著，手跟膝蓋都在地板上手在肩膀下面，膝蓋在腰的下面右手往前伸出，左腳往後伸出一直到腰的高度用你的中心維持好的平衡不要快速，慢慢來，重點是不要跌倒就算跌倒也沒關係，再起來繼續，不要放棄就好！做得很好，我們繼續堅持有個美好的結束，再來第十三個動作行走波比我知道我們都很討厭波比，但是我特別設計了這個簡單版本給你們一起來吧先蹲下來，手在肩膀下面腳一個一個往後一步，手肘同時彎全身下到趴在地毯上然後把自己推上來，腳走到手的位置最後站直，這是一次還好吧？如果太簡單你可以加快，也站著的時候可以跳一次因為波比很會燒脂肪所以我自己的運動裡都會加波比加油，我們快要結束了！已經到了第十四個動作只剩下兩個哦核心踢腿會讓下腹肌痠痛一開始躺在地毯上，手在屁股下面雙腿舉起到90度腿要慢慢用剪刀的動作下來快要到地毯上重點是要用腹肌來控制你的腿腿下來的時候不要碰到地板再上來到開始的姿勢剩下不到兩分鐘，不要在最後一刻放棄！到了最後的運動拍肩膀拍大腿會給你最後一次的全身燒脂肪用高棒式的姿勢當作開始...

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