I am soooooo very excited about this, friends. I’ve always dreamed of sharing my workouts with you guys, and now here we are! I feel like we should have a party or something, right? Like gather around some Gluten Free Funfetti Cupcakes and Popcorn Party Mix and do a celebration dance!
Instead, we’re celebrating with this Equipment-Free 30-Minute Total Body Workout! So strap on your most adorable workout shoes, grab some water, and let’s do this!
Do this workout 3 times (2 times if it’s been awhile since your last workout) for a total of 30 minutes. For best results, do this workout 3 times a week and a low intensity cardio workout on the off days (making sure to take at least one day off from working out completely). Do your best to only take 30 second breaks between moves and drink plenty of water!
If you want the printable (or larger) version of the image below, simply click on it. 🙂 And be sure to pin the image so that you can easily find it throughout the week!
1. Squat To Attitude
Starting in a low squat, stand and lift right leg to attitude by raising knee to hip height and pulling back foot (ensuring that the glute is engaged). Hold for 5 seconds, then lower leg and return to a low squat. Repeat with the left leg and continue alternating until a total of 25 repetitions have been completed.
2. Side Lunges
Starting in a wide leg position, lunge to the left (ensuring that the knee does not go over toes) and reach for the ground with the opposite hand. Lift back to a standing position, repeat on the other side. Continue alternating until a total of 25 repetitions have been completed.
3. Tricep Push-Ups
Laying face down, place hands at chest level, ensuring that the elbows remain inward toward the body. Engage the arms (not lower back) to lift the body upwards, keeping lower body flat to the ground and elbows in. Repeat until 40 total repetitions have been completed.
4. Pull-Back Supermans
Lifting the legs and arms off of the ground, keep the core flat on the ground. In one motion, pull the legs up and the arms both up and back to engage the lower and upper back. Return to beginning position and repeat. Continue until a total of 25 repetitions have been completed.
5. Mountain Climbers
Start in plank position, keeping the back straight. Bring the left leg to the opposite elbow, engaging the abs. Return, then bring the right leg to the opposite elbow. Continue alternating until a total of 40 repetitions has been completed.
Engaging the abs, start out in a semi-V position (reaching the hands towards the toes). Keeping the back straight, lift the arms and straighten legs, reaching back into a full V. Return to beginning position and repeat until 20 repetitions have been completed.
That’s a wrap! If you completed this workout 3 times (or 2, or 1!), great job!!! Be sure to send me a message or a comment and let me know what you guys think about this Equipment-Free 30-Minute Total Body Workout!
Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Modify the workout to fit your body’s needs and remember to listen to your body!