Best circuit training workout using own body weight

Best circuit training workout using own body weight



welcome to my channel YouTube people please don't forget to subscribe remember to hit that notification button so you never miss a video okay so in this segment we're gonna do a circuit just using the on body weight so workout that you can do a home basically or when you're on holiday okay people let's have some fun okay so our first movement is squats so quick squats so you squat crip you come up punch okay so that's the first one and we're gonna do for eight to forty seconds depends yeah you can do four seconds is fine or forty seconds and in between each movement we're gonna get 15 to 20 seconds rest okay so let's start with this one so just take a bit of a hip width with your stance with your feet and then from there you're just good to go alright so let's start the stopwatch okay remember with your squat you sitting back into your heels so remember the quick squat keep your arms up as well writing you're just fine sitting back into your heels almost there okay so that's that one so our next one it's gonna be a tricep press with a mountain climber yes sir alternate in size as you come up to the top okay so it's a it's a line position yeah so I'm din to the sides elbows tucked into the sides from there you're going to press here come up better to your mountain climbers all right we're good to go now if you're not able to do the new way you can come up wash you on your knees and we come out to top come off your knees okay so that's that one okay so our next movement is a plank with a hip rotation yeah so you get into that plank position and then from there so nice here straight line through your back you just fine you can raise your hips up a bit so you're working through your lower abs a bit more and then you're just going to rotate drop into the stacks yeah okay try and maintain the Heights rightful okay let's go for it so we're gonna do I never for a 30 to 45 seconds start in that just drop into the sides make sure you maintain the height Chris twisting through your sides okay so that's that one okay so our next movement is standing crunches here make sure to keep your abs nice and engaged bellybutton tucked into your spine and then from there arms stay in that position just gonna go across your body yeah okay make sure to keep a stomach held tight okay we're good to go for 38 to 45 seconds start in now let's go Starbucks core is tight it's coming across your body okay so those are you studying crunches so our next one it's gonna be back extensions yeah so here not only are we targeting a lower back we also target in an upper back here so think of swimming still nice chunks when you come here make sure you showed toe the blades are into the middle so you work in the upper back as well and obviously when you extend at that point I'm going to be working you're engaging your lower back muscles so working your lower back but also you're gonna be working your abs as you come up to the top okay so let's do it people okay so just try and make sure you keep your chin tucked into your chest as well [Applause] so that's your back expression okay so our next one it's gonna be a reverse plank yeah with an upward kick okay so make sure you alternate insides of your kicks yeah so you want to make sure that you keep your hips nice and high as you kick up into the ceiling okay so there's two ways of easier version of beginners version will be onto your elbows yeah just bring your hips up you got that 90 degree I'm gonna out your knee Hunnam from there you're just gonna kick up yeah you can do one side just stop okay and then do the other side after so the next other one will be once your arms okay okay good there okay so we're gonna do one side at a time you change through the other side so we're gonna do about 20 seconds on each side yeah 20 to 22 seconds on each side okay so let's go with the one on your arms here so we're good to go now hips nice and hard okay okay remember you can do it there as well okay hips light okay so that's that one okay so our next movement it's gonna be dips yeah in that position okay sir hips nice and high you're going to dip okay two dips and then you're gonna touch your toes yeah okay so that's gonna be an excellent people okay so remember two dips and then touch your toes alternate in size okay keep your hips nice and high and just work through your arms as you come up to the top okay let's go to dips here and then let's say okay dips oops that could happen okay okay so that's that one our next one he's gonna be hand plank into a toe touch here so what I mean by that before we start the stopwatch is that so you step out nice and wide about hip width apart arms directly under your shoulders yeah and then from there who's gonna raise your hips upwards as you touch yeah your toes ultimately inside it's okay so okay people let's do this okay I'm good to go now okay it's going across your body touching your toes pushing your hips upward should go back keep your officers engaged okay so that's that one okay so that was our circuit please don't forget to check out my description box for more details and please like my video post comment make sure to share a year alright people I'll see you next time

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