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Member Workout

Michelli

20 minutes

Target Areas: Full Body

Equipment: Exercise Mat

Joel K
 		    Added By Joel K
Michelli
Tags
Bodyweight Workouts Full Body Workouts

Exercises

Set 1: 1 round
Lift back up to the start position and repeat, alternating sides.
Rotating Toe Touches
1 minute
Knees to Elbows
Knees to Elbows
45 seconds
Small Forward Arm Circles
Small Forward Arm Circles
20 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
20 seconds
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 minute
Rest
Rest
20 seconds
Jump your feet forward to a squat.
Burpees
10 reps
Rest
Rest
10 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
40 seconds
Rest
Rest
10 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
40 seconds
Rest
Rest
40 seconds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
20 seconds
Right Side Plank
Right Side Plank
20 seconds
Left Side Plank
Left Side Plank
20 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
20 seconds
Surfees
Surfees
5 reps
Rest
Rest
40 seconds
Lunges
Lunges
1 minute
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minute
Buddy Wall Sit
Buddy Wall Sit
1 minute
Left Leg Balance with Eyes Closed
Left Leg Balance with Eyes Closed
30 seconds
Right Leg Balance with Eyes Closed
Right Leg Balance with Eyes Closed
30 seconds
Rest
Rest
40 seconds
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
1 minute
Firm your shoulder blades against your back for maximum effect.
Cobra
1 minute
Marichi's Twist
Marichi's Twist
1 minute
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 minute
Stretch your arms overhead with palms on the ground.
Child's Pose
1 minute

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Recommended Gear

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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