I have really been looking for no equipment workout routines for at home exercising, but then I saw a Fave a few days ago that showed a video routine by Pamela RF. After checking out some of her other videos, I found a perfect 20 minute full body workout with no equipment that you can do whenever and wherever. It targets the muscles of the whole body and gives a quick sweat.
I really like how the video is in full length, which means I can follow whatever Pamela RF is doing for 30 seconds per exercise, and there are two 1 minute rests in between. However, if I need to pause longer, I can do so - or if I don't need a break at all, I can skip them.
I often switch up workouts to give my muscles time to recover, and as such, I would likely try this workout 2-3x a week and try a core and booty workout on other days.
The at home exercise routine is made up of 34 exercises for 30 seconds each:
1. Squat jumps
2. Jumping jacks
3. Plank jacks
4. Mountain climbers
5. Squat with side leg lift
6. Squat jumps
7. Push-ups
8. Up & down plank
9. Straight leg kickback (right)
10. Straight leg kickback (left)
11. Side plank leg pull (right)
12. Side plank leg pull (left)
- Break for 1 minute
13. Lay down push-up
14. Supermans
15. Superman pulls
16. T Rotation (alternating)
17. Push-ups
18. Inner leg lift (left)
19. Outer leg left (right)
20. T Rotation (alternating)
21. Supermans
22. Elbow plank
- Break for 1 minute
23. Single leg glute bridge (right)
24. Single leg glute bridge (left)
25. Double leg glute bride
26. Reverse crunch
27. Roll ins
28. Dips
29. Reverse Plank
30. Flutter kicks
31. Toe taps
32. Dips
33. Tricep push-ups
34. Cross-mountain spider plank
If anyone would like to check out the full video of the 20 Minute Full Body Workout with No Equipment by Pamela RF, click on the images up above!
- Adjustable breaks
- Full length video to follow along with
- Workout targets the muscles of the whole body
- No equipment needed, can be done anywhere at anytime
I love this at home workout, it gives a quick sweat and you can feel it tone every muscle in your body!