30-Minute Full Body Bodyweight Workout (No Equipment Strength)
ฝัง
- เผยแพร่เมื่อ 27 ก.ค. 2024
- Build total body strength anywhere with this 30-Minute Bodyweight Workout (Full Body)!
Each circuit has a no equipment lower body exercise, an upper body exercise and a combination exercise. An effective total body workout you can do anywhere!
💜 Become a member of Team NML (for exclusive workouts, community + accountability): / nourishmovelove
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✨THE WORKOUT: 30-Minute Bodyweight Workout (Full Body)✨
► EQUIPMENT: None, just your bodyweight!
👉 My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
✔️ 4 Full Body Circuits (3 exercises per circuit)
✔️ Timed Intervals (30 seconds work per exercise, 15 seconds rest)
✔️ Repeat Each Circuit X2 Sets
✔️ Bonus Round Burnout 🔥
►Workout Outline:
1️⃣ CIRCUIT ONE:
1. 2 Pulse Squat + 2 Squat Jacks
2. 2 Push Ups + 2 Shoulder Taps
3. 1 Push Up Burpee + Stack on Squat Jacks
2️⃣ CIRCUIT TWO:
1. 2 Pulse Lunge + Knee Drive
2. Hold Lunge + Back Fly Squeeze
3. Lateral Lunge + 2 High Knees
3️⃣ CIRCUIT THREE:
1. Pulsing Squat + Curtsy Lunge
2. 1 Plank Army Crawl + 2 Cross Body Knee Drives
3. Runner Squat
4️⃣ CIRCUIT FOUR:
1. Single Leg Glute Bridge R/L
2. 2 Tricep Dips + Reverse Plank Walk Out/Knee Drive
3. 4 Count Hollow Rock + 4 Seated Twists
🔥 BONUS ROUND:
10 Squat Jacks
10 Push Up Burpees
10 Lunge Jumps
10 Glute Bridges
10 Second Hollow Rock Hold
►TIME STAMPS:
00:00 Workout Introduction
01:00 Warm Up
06:05 Circuit 1
11:05 Circuit 2
16:00 Circuit 3
20:55 Circuit 4
25:45 Bonus Round
28:20 Cool Down + Stretch
❤️ Learn more about the benefits of bodyweight workouts in this blog post: www.nourishmovelove.com/full-...
🎶 Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- www.anrdoezrs.net/click-10075...
► lululemon strongfeel Training Shoes -- creatoriq.cc/3DDwYiU
► lululemon Align Leggings -- creatoriq.cc/3KiFh7p
👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- creatoriq.cc/3DDwYiU
► lululemon Align Biker Shorts -- creatoriq.cc/3OLIXBD
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⭐️ TRY MORE of My POPULAR No Equipment Workouts on TH-cam:
► 15-Minute Cardio Workout At Home (No Equipment + No Jumping) - • 15-Minute Cardio Worko...
► 15-Minute Standing Cardio Workout (1500 Steps in 15 Minutes!) -- • 15-Minute Standing Car...
► 15-Minute Standing Cardio Workout (2,000 Steps, No Repeats) -- • 15-Minute Standing Car...
► 15-Minute Full Body Cardio HIIT Workout (No Repeats) -- • 15-Minute Full Body Ca...
► 30-Minute Full Body TABATA Workout (No Equipment!) -- • 30-Minute Full Body TA...
► 35-Minute Low Impact Cardio At Home (NO REPEATS + No Equipment) - • 35-Minute Full Body Ca...
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#bodyweightworkout #fullbodyworkout #noequipmentworkout
Absolutely LOVE you and your channel. Former D1 volleyball player and I’ve always felt like I have to kill myself in the gym for hours to get any results or feel like I accomplished something. You have changed my mindset completely. I feel athletic and accomplished, and my 3 kiddos love to jump in with me, too! Not to mention your faith in Jesus is the BIGGEST BONUS! ❤
@kylieherren3854 🙌🏻amen.. totally agree with you on all fronts!
So happy to hear you are loving our workouts and feeling so strong!! Keep up the amazing work mama!!
I honestly to Pete am humbled by your ability to continue talking to us, rooting for us, keeping your time and count, and still crush this workout. My kids walk in and I have to hit pause and give them the 1 finger "give me a minute" sign just to catch my breath and talk to them 😂. You rock coach!
Haha!! You have one strong mama! Keep up the great work!
Loved this one!! Feels like it had double the amount of ads though which was strange!
So glad you are loving this workout! So sorry about the ads - we are working on getting that fixed on the backend.
Thank you for this!! You got this retired college athlete working out again...I was so burned out after required weight training that I HATED even hearing the word "workout". I just turned 30 and know how important it is for my health and my future to work out and stay strong. Thank you for making engaging workouts!! You have made it FUN for me again.
Thank you for choosing to sweat with us! So glad you are loving this workout! Keep up the great work!
Great way to start a Monday! I think I’m the only person who does but I love mountain climbers and I get super excited when you put them in!
Team mountain climber!
Way to start off your week strong! You are so awesome!
You are so awesome!
Same, @KalaSmith970! 😆
Perfect start to Monday! Loved this format!
Way to start off your week strong!
Wow that was amazing! I’ve been on a hiatus and have decided to jump back in! This was a great reminder of how much you kicked my butt and also how much power I’ve lost in just months!! Got my merch today and it totally motivated me! Slapped on my socks and HOLY BANANAS! Thank you thank you for the amazing workouts! Glad to be back and restart zero thirty on Monday ❤
Way to crush this workout!! Thank you so much for choosing to sweat with us!!
Love it! This was exactly what I needed today to get me excited for the rest of the workouts this week! Thank you!🎉
So glad you are loving this workout! You are so awesome!
A new favorite body weight workout for sure! SO looking forward to buying some merch today!!! ❤
So glad you are loving this bodyweight workout! Thanks for your support!
I never look forward to these HIIT style workouts but am always so pleased when I have done them. They are so good for you. I can't believe I'm saying this but would love more high intensity workouts in this format thrown in with all your other ones!
So glad you are loving this workout! Thank you for choosing to sweat with us!
Loved this body weight workout! Challenging but fun. Love the background and the modifications!
So glad you are loving this workout! Thanks for sweating with us!
Did this work out while up in the playroom with the kids! I feel accomplished now! ❤ thanks for all that you do, you have th best job!!
Nice work mama!!!
I absolutely loved this workout! I got super sweaty! Thank you, Rachel and Lindsey!
So glad you are loving this workout! Way to get it done!
Great butt kick to start the week. Been following along since 2020 and I love your weekly workout programs and the frequent new workout videos.
Way to start off your week strong!! You are so awesome!!
This was an amazing workout that got my heart rate up and helped me feel so much better. Thank you Ladies for your amazing work
So glad you are loving this workout!!
Doing this on my vacay in Spain 🎉thank you for making fitness so easy to integrate into my life, Lindsay + Rachel. Love working out with you two ❤
NICE WORK! You are so awesome!!
Holy cow. That was awesome!!! Thank you.
Thank you for sweating with us!
I used to be a competitive dancer but can't join any dance clubs in college and this video has been the first exercise in a YEAR to make me break a sweat like ballet, hip hop, and tap used to! Thank you!
So glad you loved this workout! Thank you for choosing to sweat with us!
Amazing workout ladies. Thank you! ❤
Thank you for choosing to sweat with us!
Thank you. Perfect workout while I am on vacation.
Thank you for choosing to sweat with us!!
Loved it!!
So glad you are loving this workout! Keep up the great work!
Sweating on vacation! Perfect workout for Memorial Day trips! ❤
YEAH! Way to get it done!
Perfect way to get back in to it after a week off due to sick kids! Thanks for your awesome workouts, they are a gift!
Way to start off the day strong! You are so awesome!
Bodyweight is truly as hard as you make it....great format!
So glad you are loving this format! Thanks for the support!
That was Great!
This got me out of my workout slump. Perfect challenge for this 33 wk pregnant mama! added a band and swapped out some of the moves. Love your workouts! thank you!
You are so awesome mama!!! Thanks for choosing to sweat with us!!
Love this workout and all your workouts!
So glad you are loving this workout!
Thank you for longer bodyweight workout! Some days I just don’t feel like working out with weights but still want to move for 30 minutes so it’s amazing to have some options ❤
Way to knock out this workout! Thank you for your support!
This was killer! I’m on vacation and did this workout while looking at the sparkling Atlantic Ocean! While the view was beautiful the workout was killer! Right on! I’m a sweaty mess! Thank you! About to hit that abs workout next! Thank you!
Way to crush this workout! You should be so stinking proud !
Great traveling workout! Thank you! Knocked this out on vacation and then jumped on to buy my NML gear!!!! Thanks so much!!! 🥰😊🙌👍❤️
So glad you are loving this workout! Enjoy your vacation!
Best . Love this and your channel.
So glad you are loving this workout! Keep up the great work!
Loved thos format! I don't do bodyweight workouts enough but it's so beneficial for me bc I tend to forget to keep my core tight and focus on form. When i gake the weights away i can focus. Thank you!
So glad you are loving this workout format! Thank you for choosing to sweat with us!
LOVED this workout. I did it all in my sprinter van since I'm traveling. Got a good sweat on. Thank you!
So glad you are loving this workout! Thank you for sweating with us!
Woooo yes! Going on holiday soon so this is perfect :)
So glad you are loving this workout!
Just did this in a hotel room on the way to spring break after being up and down all night with a toddler. Amazing workout, and totally changed my mood for the better. Thank you!
So glad you are loving this workout! Thank you for sweating with us!
I loved this workout! So much fun!
So glad you are loving this workout!!
Did this when on spring break with my family. Just hard enough and still challenging!!
NICE WORK!
Great Memorial Day workout!! Thank you to all the veterans for your service
Thank you for choosing to sweat with us!!
I’ll be out of town this week so this is perfect! Thanks guys ❤nice sweating with ya
Yes a perfect travel workout! You are so awesome!
Such a sweaty good workout! Thank you!
Thank you for choosing to sweat with us!
This was a tough one. When I read through the plan I thought no way but somehow (like always) stronger than I think I am. Disappearing/reappearing building was cracking me up though! I do like the simplicity of your house background! It’s relatable that you can get a good workout in your house!
Way to crush this workout!!! Thanks for your feedback!
As you said, I did it on vacation. Done ✅ I was totally drenched. Thank you for a sweating workout!
So glad you are loving this workout! You are so awesome!
I love your apparel! I cant wait to get one! Thank you for this bodyweight workout. I needed it today! Love the new view but miss seeing your fireplace Lindsey!
Thank you so much for your support!! Keep up the amazing work!
Awesome awesome awesome way to start the week!
Way to start off your week strong!!
complete, now catching my breath!!
Way to get it done! You are so awesome!!
This was a great workout!!! Got my sweat on in 30 minutes and feeling strong. Wasn't expecting the jumps so I wore the wrong bra, my jack arms were more supportive rather than up in the air!! Thank you .
Way to crush this workout! You are so awesome!
Different setting! Loving the background ❤
Yes thank you!
Loved this! Thank you!!!!
So glad you are loving this new workout! Keep up the great work!
Loved this full-body workout, my heart rate reached 138!! per Fitbit and talk about Holy Sweaty bananas, starting my week off right!!! excited to wait for merch to open at 9 woohoo...you both have an awesome day🙌💪💯✔
So glad you are loving this workout! You are so awesome!!
I love the merch! Well done!
So happy you are loving merch!
Loved this one!! What a great way to start the week. Next up: do my run with my kids in the stroller and finish my workouts for the day!
So glad you are loving this workout! You are so awesome mama!
Recovering from a head cold. This was just the right amount of challenge. As always, appreciate the ability to scale with Rachel. As an aside - anyone else noticing an increase in ads on these videos?
So sorry you are experiencing the ads - we are working on getting that fixed on the backend. Thank you for letting us know!
Loved this workout and the new setting! I added a loop resistance band to some of the moves to make it a little more spicy
So glad you are loving this bodyweight workout! You are so awesome!
Absolutely loved this one, new favourite I think 🥵
Way to crush this workout! You are so awesome!
loved this one!
So glad you are loving this workout!
LOVED IT!! ❤
So glad you are loving this workout! You are so awesome!
Great HIIT workout you guys!! Honestly, you have converted me to loving strength training now (I used to hate it!) but this was fun to switch it up!
So glad you are loving this workout! Thank you for choosing to sweat with us!
Great workout! Those lunge static holds, oh my. Definitely a burner today especially with this Texas heat!
So glad you are loving this workout! Thank you for choosing to sweat withus!
Pretty bomb workout and I knew a bonus was coming
Way to get it done!
Thanks for another great workout!
Thank you for sweating with us!
You KNOW a 30 minute bodyweight without with Lindsey will still be a true strength test!!! 🔥🔥
Pure fire! Way to get it done!
Another good one. I did a Murph on Memorial
day and I’m
Not kidding the push ups today and the triceps were killing me. I’m so sore lol
But this was just what I needed
You are so awesome!! Way to crush the murph!
Awesome!! 💪
Way to get it done!
It looks fun but I am dreading this tonight. 🤣 thanks for the new workout
So glad you are loving this workout! Thank you for sweating with us!
After sitting in a training all day this was perfect to get me moving! 🔥💪🏼
Way to get it done!!
I am so sore today, but this was perfect for getting my heart pumping and blood flowing!
Way to get it done!!
This was an awesome workout!
Way to get it done!!
I’m so glad you told us your age. I’m 53 and I can’t always keep up with your pace but I’m trying!
So glad you are loving this workout! Keep up the great work!
Can’t wait to do this one again when I’m traveling!
Yes do it!!
Let me get up rn and do this! Yes ma’am. God bless you mama ❤❤
You are so awesome!!!
Thanks again ❤❤
Thank you for your support!
Awesome workout! Sweating bunch!
Thank you for sweating with us!! You are so awesome!
Great workout!
Although, I’m not sure if you control the level of ads during a video but there were 3 sets of ads during the workout for me which seems high. Usually I only experience 1 lot so wanted to mention it in.
You are so awesome! Thank you for your support!
Perfect "HOLY BANANAS" kinda start to the day workout! Thanks ladies! ❤🔥
Way to get it done!!
Perfect workout for traveling!
Yes love it!
Awesome 🤩
So glad you are loving this!
In honor of me turning 30 in a couple weeks I did this dirty 30 workout 😋 love this format!
You are so awesome!!!
Oh Lindsey, love this body weight workout for a lazy Monday after the time change 👍👍👍🌹🤗🤗🤗
So glad you are loving this workout! Thank you for your support!
Stuck in a cabin this weekend, the perfect workout to keep me moving!
Way to get it done!
Good one
Nice work!
Even though this workout is body weight it still kicks your booty! Love it NML :)
Way to get it done!!
Loved It!! I would love to see a 2 week30 min. core abs challenge. hint hint!
So glad you are loving this workout! Way to get it done!
Holy bananas indeed!!!🍌🔥
Holy bananas is right! Way to get it done!
This was a major sweaty workout! The end was torture!😅
Way to get it done!
👍 thank you
Thank you for sweating with us!
Brilliant hotel room workout. This will be going on all business trips with me from here on in.
Also great to hear there's little love for mountain climbers. I hate them!
So glad you are loving this workout! Way to get it done!
Loved this new one to start off the week!
Just like everyone I’m wondering… where are they filming this?! 😂
Way to start off your week strong! You are so awesome!
Holly Bananas! I can’t believe I reached 170 bpm with just body weight. Thank you!!
Way to get it done!
Thanks
Thank you so much for your support!!
Loved the body weight workout! I find I’m better off not reading through the workout circuit description and just hit play instead!
😂😂
So glad you are loving this full body workout! Keep up the great work!
This should definitely be in the HOLY BANANAS workout list!😂
Holy bananas is right! Way to get it done!
Sweat pouring workout. Thank you for sharing
Thank you for sweating with us!!
Thank you for this! It was perfect as I am traveling to California from. Arizona. I love BW workouts. I would join you at NML on a BW workout. I ordered my NML workout shirt and sweatshirt. Can't wait to get it and display my holy bananas NML ❤🎉🎉🎉shout out. Lol 😅😅😊❤
Way to get it done! Enjoy your travels!
As an extremely fat 56 year old, I enjoyed this workout during my work lunch hour. I modified a few of the modifications since I was doing it all standing but, overall, I kept up with everything. Thanks!
So glad you liked this workout and the modifications offered! Keep up the great work!
I did not think this was going to burn the way it did definitely regretting adding a resistance band 😅
NICE WORK!
Boy I wish I had saved hair washing day for today instead of yesterday! I was not expecting to be that sweaty with just body weight 🥵!!! My three year old loved following along too!
So glad you are loving this workout! You are so awesome mama!
Was really a tough one….. done it with my kids
Way to get it done!
LOVE ❤❤
Way to get it done!
I love your tank tops!!!! 😍
Thank you!!!
I just did this workout at the park while my daughter played…sweating so bad lol
Way to get it done! You are so awesome mama!
This was super fun! Just curious why the change back to studio?
We filmed this when we did our merch shoot!!