Today’s workout is a no jumping full-body workout that you can do quietly without waking the family. This is a great workout for those days that you feel like you’re not strong enough, or you just want to take a little break from super high-intensity workouts. Now you can find the full four-week schedule on my website and do share your journey across youtube, Instagram and TikTok.
We’ve got an amazing supportive community who’s here to support you. Now smash that like button, leave a comment down below with your progress and let’s jump straight into it! We’ve got 19 exercises, 30 to 40 seconds on and 5 to 10 seconds off. Let’s start with cross-body toe taps. Have your feet wide apart and arms extended and try to reach the opposite toe with your hand. This helps to work your core and warm up your body further. Next, we have skater, take a big step to the side, and bring one leg behind you. Nice and easy, make sure you are doing it in the full range of motion. Next, we are going to squat down and throw a few punches.
This helps to work both your arms, legs, and core at the same time. Make sure you’re squatting as low as you can while engaging your glutes and core. Now get on a plank and into a plank position, we’re going into a side plank and raise one leg and repeat. If this is too hard for you then don’t raise the leg, just do plank rotation. Next, we have a crunch and feet tap. Bring one leg back and thrust your knee outwards while squeezing those abs then bring it behind and tap your foot. This works the entire body, so go harder if you can pump up the intensity. And now let’s swap to the other side.
Alright, we’re gonna put our hands behind our head like so and we’re going to lift our leg to the side and back and followed by a crunch. Make sure you’re squeezing those abs when you crunch and go slow and controlled, and engage your core so you don’t lose your balance. Nicely done here guys! Now, let’s do the other side. Okay, now we’re going to do a lunge followed by a front kick, make sure your front knee doesn’t pass your toes and keep your glutes and core engaged. Kick your front leg as you get up and make sure you don’t swing your leg, keep your motion-controlled and muscles engaged. And now on to the other side. We’re nearing the halfway mark guys, keep it up! Next, we have oblique crunch.
Remember to squeeze those abs, give it all you got at least we are not doing up and down planks (; Now onto the other side. Alright get on all fours, and we’re going to bring one leg up to the side then kick it diagonally or in front of you. If you don’t have the flexibility to kick up high that’s totally fine, just start slow and you’ll get there in time. And now we’re going to do the other side.
You’re doing great guys, don’t give up! Alright nicely done guys, now get in the tabletop position and touch your opposite toes with your hand. Push yourself, but don’t hurt yourself. Rest whenever you need to. Alright now get on your belly and we’ve got superman with back extension. Raise both your arms and legs up then bring your elbows back. This gives you back a great workout, just three more exercises after this guys, you’ve got this. Okay now get upright and we have crab walk to squat Do two crab walks then squat and then on to the other side. Just less than three more minutes to go!
Alright now get on all fours and we’re doing bird dog. Raise one arm and the opposite leg up, and then repeat on the other side. Make sure you’re engaging your core and glutes here. Get upright guys, and the final exercise is the lateral lunge. This is amazing for both your inner and outer thighs. Make sure you are engaging your glutes, too. Let’s finish this. And that’s the workout! Hope you guys enjoyed this routine, do smash the like button and let the rest of us know how you’re going in the comments and I’ll see you in the next workout. Bye!