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Get ready to elevate your heart rate and build strength with this dynamic full-body workout you can do anywhere, anytime!
Perfect for those busy days or while traveling, this no-equipment routine is designed to fit into the smallest spaces. Join us as we guide you through variations for all fitness levels, ensuring you get the most out of your workout.
Whether you're at home, in a hotel room, or just need a quick fitness fix, press play and let's sweat it out together!
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0:00
Hi, so you're joining me today for something a little bit different
0:04
So just a way of raising your heart rate, building strength, and when you're short on time, this is the perfect workout
0:11
Okay, the first round we're going to go just a little bit slower, so I can show you the variations, and then after that
0:18
you're going to choose which variation you do. Okay, nice and simple, no equipment needed
0:24
You only need a space as big as your mat. So if you're away on holiday and you've got a hotel room
0:29
that's all the space you need. So this is suitable for anybody to do anywhere at all
0:36
Okay, you're going to stand in a starting position at the top of your mat
0:45
Okay, let's go. Okay, so feet as wide as your mat. Remember that the first round we're going to go a little bit slower
0:53
Okay, so I'm softening the knees to bring my hands down onto the mat
0:58
Okay, make sure those knees go out wide. Walk out into your plank
1:03
You want your hands directly underneath your shoulders. We're going to go two knees
1:08
So we're going one on each side, two on each side, and then come back to your plank
1:17
You can either bring your knees down here, so it's two push-ups here
1:21
one, two, or you're going to do the same version on your toes here
1:28
Okay, but I am going to show you one more alternative. You're going to come down with the legs straight and on your toes
1:36
Then bring your knees down and push up. Come back, so we're coming down slowly
1:42
Knees, push up. Okay, from here, come down onto your forearms. Clasp the hands together
1:51
Lift your knees off the mat. We're going to hip roll. So roll the hips, one on each side, two on each side
2:02
Bring your knees, body to center. Bring your knees down. Come back up onto your hands
2:08
Come onto your knees. Look all the way in and come to a standing position, feet wide
2:15
We're going to squat down for two. So we go one, we go two
2:20
On the next one, we're going to come down. We're going to hold for two, one, two, and stand
2:27
We're going to come down again, one, two, and stand. Okay, that is it
2:33
We're going to repeat. We're going to add two repetitions each round. Decide which variation you are going to do
2:39
Okay, so we're going to bend the knees. We're going to bring the hands onto the mat, and we're going to walk up our mat
2:47
Okay, so you want your feet hip distance apart. Hold here. Bring the knees forward
2:54
One, two, three, four
3:04
Well done. Pause here. Come down onto your knees or stay on your toes
3:11
You're going to come down. Knees come down if you wish. Push back to your toes
3:16
Stay on your knees all the way through. Stay on your toes all the way through
3:21
So we're doing four repetitions here. Our last one, and push. Come onto your forearms
3:30
Lift the knees off the mat. We're going to roll those hips
3:35
So each side, that counts as one, and two. Three, four
3:47
Come back to the centre. Bring your knees down. Slowly come up onto your hands
3:53
Take your knees off the mat. Soften those knees. Walk in and come all the way up to a standing position
4:01
Feet wide. Well done. We're going to squat for four. One, two, three, four
4:12
Well done. Come all the way up. You're going to squat and you hold for four, three, two, one
4:20
Come up. Squat again. Four, three, two, one. Two more to go
4:28
Four, three, two, one. Last one. Four, three, two, one. You're going to come in
4:39
So I'm just stepping back on my mat. We go down again, adding two repetitions
4:44
So come down. Walk up your mat. Good. So your feet are hip distance
4:51
Six knees. One, two, three, four, five, six. One, two, three, four, five, six
5:07
Because each side counts as one. Come down. Okay. From here, we're going to do our push-ups on your knees or on your toes
5:16
So we're down, push up. Down, push up. Or maybe you are here
5:23
Down, push up. Down, push up. And again. Or maybe you are here
5:31
These are our last two. Push up. Last one. Push up. Bring your knees down
5:38
Come on to your forearms. You don't need long to get warm doing this workout
5:43
Take the legs back. Feet wide enough that you can twist the feet
5:50
You're doing one on each side. Lift the hips. Roll. And again
5:58
And roll. Nice work. Good. So we're halfway. And again. And again. Brilliant
6:10
You've got one more to go. Nice. Come back to the centre
6:15
Bring your knees down. Come up. Brilliant. Straighten the legs. Soften the knees
6:23
Roll all the way in. Stand tall on your mat. Okay, we're going to squat
6:29
So we squat. Drive the hips down and back. Stand tall. And again
6:37
Good job. So, thinking about your form. Well done. You've got two to go. Brilliant
6:46
This is your last one. Good. Now we're going to squat. Yes, we're holding for six seconds
6:53
Six times. Okay. Squat. Hold. Six. Five. Four. Three. Two. One
7:04
Come up, squeeze at the top. Come down. Six. Five. Four. Three
7:10
Still smiling. Two. One. Come all the way up. And again. Keep thinking about form
7:17
Keep breathing. Slowly come up. Halfway. And again. Brilliant workout when you want to raise your heart rate and you're short on time. Nice
7:34
Or just if you want to raise your heart rate and then go on to maybe one of the more stretchy
7:39
workouts or one that's just focused on specific areas. Okay. We're going one more round and we're going to do eight reps
7:46
Yes, we are. Okay. So we're going to soften the knees, bring the hands onto the mat, and we're going to
7:53
walk up the mat and come into our plank. Okay. From here
7:58
Each side. Okay. So two. Three. Four. Work at your own pace. Five
8:05
You've got this. Six. Yes. Seven. Eight. Nine. Ten. 11. 12. 13. 14. 15. 16. 17
8:19
And eight. Good. Knees down. Go into your rest position. Breathe here for three, two, one
8:24
So we've got eight pushups. So those elbows are coming back towards your hips. Okay. We're going down
8:28
We push up and down and push up. And again. Keep going. You can bring your hands down if you want
8:32
You can bring your hands down if you want. You can bring your hands down if you want. You can bring your hands down if you want
8:35
You can bring your hands down if you want. You can bring your hands down if you want. You can bring your hands down if you want
8:38
You can bring your hands down if you want. You can bring your hands down if you want. You can bring your hands down if you want
8:41
And last one. Down, knees, push. Go back into your rest position. We're about to come forwards and go onto our forearms
8:45
And last one. Down, knees, push. And last one. Down, knees, push
8:49
And last one. Down, knees, push. And last one. Down, knees, push
8:53
And last one. Down, knees, push. And last one. Down, knees, push
8:57
And last one. Down, knees, push. And last one. Down, knees, push
9:01
And last one. Down, knees, push. And last one. Down, knees, push
9:05
And last one. Down, knees, push. And last one. Down, knees, push
9:09
And last one. Down, knees, push. And last one. Down, knees, push
9:13
And last one. Down, knees, push. And last one. Down, knees, push
9:17
And last one. Down, knees, push. And last one. Down, knees, push
9:21
And last one. Down, knees, push. And last one. Down, knees, push
9:25
And last one. Down, knees, push. And last one. Down, knees, push
9:29
And last one. Down, knees, push. And last one. Down, knees, push
9:33
And last one. Down, knees, push. And last one. Down, knees, push
9:37
And last one. Down, knees, push. And twist. And now we're halfway
9:41
And again, lift. And twist. And lift. And twist. And two. Yes
9:47
And last one. Keep those elbows down on the mat. Bring your knees down. Come along to your hands
9:51
Straighten those legs. Take your time. Feet a little bit wider. Soften the knees
9:55
Walk all the way in. And last one. Down, knees, push. And last one
9:59
Down, knees, push. And last one. Down, knees, push. And last one
10:03
Down, knees, push. And last one. Down, knees, push. And last one
10:07
Down, knees, push. Walk all the way in. Come up to a standing position. Okay
10:12
We're going to squat for eight. So down we come. And lift. Right
10:18
And two. And three. And four. Well done. And five. Six. Seven
10:34
Last one. Eight. Good. We're going to come down. We're holding for eight
10:40
Are you ready? Down we come. Eight, seven, six, five, four, three, two, one
10:49
Come all the way up. We're doing that again. Eight, seven, six, five, four
10:57
Chest tall. Three, two, one. And again. Down nice and low. Hold. Breathe
11:07
Keep breathing. Three, two, one. All the way up. One more and you're halfway
11:14
Down and hold. Press those knees out. Five, four, three, two, one
11:22
We are now halfway. Okay. You've got this. Good. Eight, seven, six, five, four, three, two, one
11:34
Only three rounds to go. Okay. Let's go. Eight, seven, six, five, four, three, two, one
11:45
Two rounds to go. Squeeze those glutes when you come up. Down. Nice. Hold
11:52
Four, three, two, one. Last round. Okay. We've got this. Down we come. Hold
12:01
Lift your chest. Breathe. Four, three, two, one. Slowly up. Bring your feet together
12:11
Reach to the ceiling. Let's shake it out. We're going to go down and lift
12:17
And down and lift. Last two. Nice. And very last one. Lift
12:27
Hands to chest. And well done. I'm red. I'm hot. My heart rate's raised. Tick
12:36
Achieve the goal. Well done. What are you going to do next? Core
12:41
Upper body? Glutes? You decide. Well done
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