45-Minute Full Body Workout at Home (No Equipment)
Warm-Up (5 Minutes)
We're going to start with neck rotations — 15 seconds on each side. Stretch your neck slowly. Don’t rush it. Good. Now change to the other side. All the way around. I always do dynamic stretches before every session. It’s great for warming up the muscles properly. Good.
Now, we move to shoulder rotations — same, 30 seconds total. Fifteen seconds forward… and fifteen seconds back. Go all the way through. Nice, good. Stay with me. We’ve got to warm up the body properly before this intense 45-minute session.
Alright, now onto arm rotations — 30 seconds total. Fifteen seconds back, then fifteen seconds forward. Good. Now forward. Lovely stuff. Keep going. Stay with me. Few more to go. Let’s go. Just checking the order...
Now we’re doing hip rotations — to the right first. All the way around. Feel the stretch in your lower back. Now switch sides. Fifteen seconds gone. Nice. Good.
This warm-up is going to be about five minutes total, then we’ll jump straight into the main session — 40 minutes long. Let’s move on to hamstring and lower back stretches. Properly stretch out those hamstrings and the lower back. Hold for 30 seconds. Nice. Halfway through. Stay with me.
Alright, now we’re doing hamstring W stretches. Such a good warm-up move. Do each leg for 30 seconds. Let’s go. Feel that stretch. Few seconds more. And switch to the other leg. Nice. Keep going. Halfway there. Five seconds left. Stay with me.
Now we’re doing side lunge pulls. One, two... now go three, four. Again — one, two, three, four. If you don’t have enough balance, feel free to place your hand down to support yourself. Good. Perfect.
Moving on — knee highs. Bring your knees all the way up to your chest. Get a proper stretch through the legs. Stretching is important — helps avoid injuries.
And now one final stretch exercise — then straight into the main session. We’re doing squat rotations into the sky. This is great for warming up the legs and midsection. Good. Nice and easy. Seven seconds to go. Let’s finish strong. Good
Take a one-minute break before we jump into the upper body workout. Get some water, breathe, and mentally prep yourself. We start in about 20 seconds...
Upper Body (First Section)
We’re starting with Pike Walkouts. Nice and easy. Shoulders strong. Walk out all the way to the front, then back. Thirty seconds in, thirty seconds out. This is a 45-minute workout, so pace your energy. I’ve added more breaks than usual. Good. Nice. Perfect.
Take 30 seconds rest, and we’re on to the next one.
Next is In & Out Push-Ups. Get in position. Ready in 3, 2, 1… go. In… out… in… out… Good. Thirty seconds. Let’s go. Few more. And... last one. Great.
Next — Low Plank to High Plank. Get into plank position. We go in 5 seconds. Let’s go — control the movement. Don’t rush. Contract your core, keep your abs tight. Halfway there. Stay with me. Five seconds. Nice — that one really hits the shoulders!
Next up — Regular Push-Ups. If you can’t do full push-ups, drop to your knees. But try the standard ones first. Let’s go — nice and controlled. Squeeze at the top. Keep your core tight. Focus on your breathing: inhale on the way down, exhale on the way up. Ten seconds left. Few more. Great — I’m loving this pump!
Now it’s Burpees — getting a bit more intense. Ready? Let’s go — all the way down, touch your chest, and explode up. Nice! One more… done. Feeling good.
Next — Plank Shoulder Taps. Get into plank position. Tap each shoulder. Breathe, squeeze the core. This one really hits full body. Focus on the breathing. Let’s go. Ten seconds. Good. That’s it.
Next two: Pike Push-Ups, followed by Diamond Push-Ups. These really work the shoulders and triceps.
Start with Pike Push-Ups. Get into position. Let’s go — inhale down, exhale up. Halfway through. Feel that burn. Last two… good!
Now, Diamond Push-Ups — this one's harder. Ten seconds to recover. Stay with me. This is our last upper body movement. Let’s go — slowly, controlled. Squeeze. Core tight. Five seconds. And… last one. Great job.
Take another minute rest. Upper body — done.
Lower Body (Second Section)
Get ready — Squat Jumps first. Thirty seconds. Let’s go. Down and explode up. Nice. Dynamic. Ten seconds left. Last one. Great.
Next — Alternate Side Lunges. Control the movement. Squeeze as you push up. Ten seconds. Good.
Now — Alternate Front Lunges. Hands on hips or move dynamically. Focus on the squeeze. Don’t rush. Good. Let’s go.
Next — Squat Walks. Get in a squat position. Walk forward, then back. Keep a 90° bend. You’ll feel this one. Let’s go. It burns — in a good way!
Now get on the mat — Glute Bridges. Hands by your side. Let’s go — up and squeeze. Good. Control it. Feel that squeeze. Few more… nice.
Now — Curtsy Lunges. Right leg to the left, left to the right. Cross behind. Control. Good. Nice. Great for glutes and thighs.
Two more — In & Out Squats and then Squat Hold. Let’s go — in, out, in, out. Squeeze at the bottom. Ten seconds. Good.
Now last one — Squat Hold. Stay in position for 30 seconds. Breathe. Think of something else if the burn kicks in. Pain is love! Three seconds… done. Take a minute.
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Core Section
Time for core. All floor exercises. First — Star Crunches. Let’s go. Exhale up, inhale down. Good. Few more. Done.
Next — Bicycle Kicks. Let’s go. Hold that core tight. Keep it dynamic. Breathe. Done!
Now — Leg Raises. Hands under your butt. Inhale down, exhale up. Control it. Feel that lower core. Good. Done.
Next two: Regular Crunches and Reverse Crunches. Let’s go — regular first. Squeeze the abs. Controlled reps. Up — exhale. Down — inhale. Done.
Now Reverse Crunches. Pull the knees in. Exhale up. Inhale down. Core tight. Good. Done.
Next — Leg Scissors. Alternate your legs. Hold core tight. Breathe. Almost there. Five seconds. Done.
Next — Alternate L-Sit Toe Touches. Reach your right hand to left toe, then switch. Good. Keep it up. Last one… done.
Final core move — Plank Hold. 30 seconds. Core tight. Mind on the muscle. Visualize your six-pack. Halfway there. And done. Take a break.
HIIT Finisher (Final Section)
Last push — eight high-intensity moves. 30 seconds each. Ready?
High Knees — go! Bring them up. Let’s finish strong. Five seconds. Done!
Next — Cross-Body Crunches. Hands behind head. Cross left to right, right to left. Good. Done!
Next — Mountain Climbers. Fast! Core tight. Breathe. Go go go! Done.
Next — Jumping Jacks. Classic. Move! Nice. Done.
Now — Butt Kicks. Chest up. Heels up. Breathe. Done.
Now — Squat Punches. Squat position. Punch side-to-side. Feel the burn. Done.
Two more: Mat Side Shuffles — touch floor side to side. Let’s go. Fast! Done.
Last one — Fast Feet. Go! As fast as you can. Final 30 seconds. Breathe. Five… four… three… two… one! Done
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