Section 01: Warm-up: 1. Neck rotation × 30 Sec 2. Shoulder Rotation (Clockwise and Anticlockwise) × 30 Sec 3. Arm rotation (Clockwise and Anticlockwise) × 30 Sec 4. Hip Rotation (Clockwise Anti-Clockwise) ×30 Sec 5. Lower Back & Hamstring ×30 Sec 6. Standing Toe Touh (Right) ×30 Sec 7. Standing Toe Touh (Left) ×30 Sec. 8. Side Lunge Pulse ×30 Sec 9. Knee to Chest ×30 Sec 10. Squat Rotations Reach the Sky ×30 Sec Rest For 50 Seconds. Section 02 Upper Body: (Each Workout duration is 30 Secs followed by 30 Secs of Rest Time) 1. Pike Walkouts ×30 Sec 2. In and Out Push up ×30 Sec 3. Low Plank to High Plank ×30 Sec 4. Regular Pushups ×30 Sec 5. Burpees ×30 Sec 6. Plank Shoulder Tap ×30 Sec 7. Pike Pushups ×30 Sec 8. Diamond Pushups ×30 Sec Rest for 60 Sec Section 03 Lower body: (Each Workout duration is 30 Secs followed by 30 Secs of Rest Time) 1. Squat Jump ×30 Sec 2. Alt Side Lunges ×30 Sec 3. Alt Front Lunges ×30 Sec 4. Squat Walk Outs ×30 Sec 5. Bridges ×30 Sec 6. Alt Curtsy Lunges ×30 Sec 7. In and Out Squat ×30 Sec 8. Squat Hold ×30 Sec Rest For 60 Second Section 04 Core: (Each Workout duration is 30 Secs followed by 30 Secs of Rest Time) 1. Star Crunches ×30 Sec 2. Bicycle Kicks ×30 Sec 3. Lying Leg Raises ×30 Sec 4. Regular Crunches ×30 Sec 5. Reverse Crunches ×30 Sec 6. Leg Scissors ×30 Sec 7. Alt L-Sit Toe Touches ×30 Sec 8. Plank Hold ×30 Sec Rest for 60 Sec Section 05 HIIT (Each Workout duration is 30 Secs followed by 30 Secs of Rest Time) 1. High Knees ×30 Sec 2. Criss Cross Oblique Crunch ×30 Sec 3. Mountain Climbers ×30 Sec 4. Jumping Jacks ×30 Sec 5. Butt Kicks 🤭 ×30 Sec 6. Squat Hold Punches ×30 Sec 7. Side To Side Run Touch The Floor ×30 Sec 8. Fast Feet ×30 Sec ××××××××××End Of Workout×××××××××× Please Like This Took So Long For Me 😢😢 Edit: Thanks for all the Like Ya'll ❣❣
Hey bro, this was really helpful for me atleast so yea I really appreciate it and I still can't believe u did this manually like damn that's gotta be some serious work right there.
@@aswinikumarsahoo2272 You Can Use this as an second full body workout for evening and can target different muscle groups on daily basis in the morning. Just Be Creative King You Got This 🤛🤟
Day 1 of doing this for 60 day 1-2 active rest day per week:} Day 2 my thighs is really sore but I did it anyways Day3 my legs is too sore I'll just do the warm up -Rest day Day 4 I did it I feel great Day 5 I felt stronger I’m dead serious I’m improving! Day 6 I rested Day 7 today felt hard but I did it anyways Day 8 I did it, Im getting fit Day 9 I rested Day 10 also rested Day 11 I did the workout with some my bro Day 12 I did it! Day 13 today was strange leg one gotten easier and upper body is easier too you guys gotta try this workout so good luck Day 14 felt sore but finished Day 15 I decided to rested 1 month in I’m so much stronger 2 months in I eat less sugar less fast food and I gotta say I’m not fit yet but the progress is so much better I recommended trying this workout with running jogging balance diet drink water bough water like 1 gulp of water every 30 minutes I’ll keep doing this workout I’ll keep you guys updated every month 3 months in I almost forgot about this comment because it gained barely any attention but I keep working out the thing is it’s not about losing fat it’s about yourself making yourself feels proud for achieving something that you would never though before like when I started it I thought what the heck man the upper body and lower body is so hard I can barely do 10 then now I can do it with ease I’m getting leaner to! but thanks YumeArora for reminding me to update this please guys if you see this comment please support me so that I can remember about this. Months 4 it’s been an amazing journey through out the year it’s crazy how things went so fast I have to say one thing I stop watching this workout because it’s not as effective I now change my schedule someday I workout upper body only some lower and some core but every day I focus on cardio but I’ll continue to update my journey, My back was so much more developed my strength increased my mood also gotten better I love it I love working out at first it might be hard to keep working out due to laziness but I swear if you don’t give up it will become your daily routine anyways just focus on eating healthy BUT don’t give up on your favorite food eat it but not everyday maybe like once a week yeah don’t forget to get hydrated to. Thanks to everyone in the comments for supporting love y’all bye see you next month.
I am a truck driver that has recently quit smoking 2.5 packs of cigarettes a day. I have been working out casually when I can but this is far the best workout I have found that is not to short . I like long full body workout. Along with the 7 minute ab routine in the am, this workout is making my 54 year old body that has been driving for 33 years look and feel great
I just did this workout for this first time today. I thought I wasn't out of shape, but this completely wrecked me. I gave a solid 92% effort into this workout, and I vomited afterward. I knew I wasn't the most fit, but I'm skinny, so I believed I was fine until now. This was a wake-up call for me. Thank you sincerely. I will strive to be more active so I won't have to suffer like this again
Bro it's made like that even a beginner can do..... whenever I lose the focus in working out I starts with this one...helps me alot to regain my strength and after doing it for a couple of weeks I can do the exercises that I wasn't able to perform at the Beginning... you can try thenx he's absolutely a beast.... start with that 20 min cardio
Hey! In the beginning I was little scared looking the full schedule but I closed the entire workout without problems. Thank you for your efforts and this interesting training session
This is my second day workout full body. I am determined to keep myself in shape. August 29th. I will be 56 years Young. I am not going to stop I'm actually ready to get back in shape. Not bad now but I am going to get better. This workout is great for everyone. Tried one day you would be surprised. I'm still a little tender from the first day of workout. I'm fighting through it
Same bro first I started doing by 10 minutes workout of his then canceled Gym subscription and started doing his workouts, and then in very less time I started seeing results 😂😂
The third time is the charm. I kept losing focus. three things kept me going... 1st when you say stay with me. 2nd is when i keep the core tight and third is "Breathe, we're in this together." Thank you Rowan Row
DAY 1 :- ONLY DID FOR 8 MINS AND GOT EXHAUSTED DAY 2 :- ONLY DID FOR 13 MINS AND GOT EXHAUSTED DAY 3 :- ONLY DID FOR 21 MINS AND MT LEGS ARE SHAKING UP DAY 4 :- ONLY DID IT FOR 29 MINS AND I GOT FULL SWEATY DAY 5 :- DID THE WHOLE FKING WORKOUT BUT NOT DID SOME WORKOUTS PERFECTLY BUT TRIED IT OUT NOW I AM FKIN TIRED DAY 6 :- SKIPED DAY 7 :- DID IT TILL 35 MIN AND I FELT LIKE VOMMITING AND I JUST STOPED DAY 9:- DID THE WHOLE WORKOUT AGAIN BUT THIS TIME I FELT LIL GOOD BUT NOT DID THE WHOLE WORKOUT AS PERFECT AS HIM DAY 10:- DID IT AGAIN DAY 11:- DID IT
One of the best trainner and 45' workout that I never did. Thanks so much Rowan. I have more than 1 year trainning with 30' minutes & 45' minutes videos from this channel and I can to recommend that video trainning 100%. But now a question: How about 1 hour workout plan? Please schedule it and publish it ASAP. Here you got a friend from Venezuela.
Starting this today:- September 17th I’ll update it in time. Day 1:- sweat sweat sweat!! after a long time pushed myself so much! was such a great feeling. on day 1 I could'nt finish HIIT, left it in middle, I just couldn't. Day 2 (18th Sept):- My body was paining especially my legs, glutes and calves. Rested for the day and consumed high protein diet with some heat pack. discipline needed guy.. Day 3 (19th September):- I couldn't go to sleep without doing this today. Honestly I felt it was a bit easier this time..
Day 1: Did 30 mins with full effort,it had my hands shaking and burning in the abs part. Day 2: Did the complete 40 mins today,with a severe ache in thighs, but it was good Day 3: Rest day( i was rlly sick ) Day 4:completed with not so much exhaustion as the second day,also i have to really reduce my calorie,sugar intake😅.(ps-rest day rlly helps) Day 5:It has been a long time since i worked out,due to my lack of sleep routine,and i have lost the small bit of shape that i have gained from the previous ones,did it again today.feeling a lot better,and i have even implemented a diet plan. Day 6-8,as it was my birthday week i was on a trip,and maintained a calorie deficit without the workout Day 7: i thought about more of focusing on abs hence from today i am doing , the 30 min summer shred and 10 min abs workout, if u are intrested you can follow my updates in 30 min summer shred
do you follow any diet plan? if yes pls share. I'm 55kg, want to gain some but don't want to get belly fat lol... I've started this work out session it's my day 1
Haven't been exercising for 5 years. Found this video because I have pain all over the body especially lower back. Let's go! DAY 1: Reached 16:58. Was about to throw up. Still can't catch my breathe after 30 minutes of rest. Shaking hands. DAY 2: Reached 22:59. This time did the exercise before breakfast. Definitely got easier. Struggling with push ups and diamond push ups... DAY 3: Reached 27:31. Had the lowest motivation to do come back because of the sore muscles, but came back and exceeded my record. The hardest part is the upper body. DAY 4: Reached 29:25. Had motivation this time, but when it came to exercises - no energy. This must be due to me working in the morning right after sleep (had no food). If I said today was easier - I would be lying. But as he says we are in it together - so will need to persevere if God willing. DAY 5: Reached 31:35. This time it was much easier to do push ups. Shoulder push-ups and tricep push-ups together is an ultimate killer. Still struggling to do them properly. DAY 6: Reached 31:40. Nothing extraordinary. Same level of difficulty. The most important thing is NOT to slide back in terms of progress, and keep moving forward - even by a few seconds. WEEK 1: Reached 35:04. Had a bit more energy this time, and hence exercises were a bit easier. DAY 8: Reached 31:31. It was much easier today, but I always struggle with shoulder and romb push ups. Finishing earlier coz I am being late for something important. DAY 9: Reached 35:15. This time it was much easier to recover the breath. So I tried not to make too many pauses between the exercises to extend the rest part. DAY 10: Reached 38:05. Finally had the diamond (not rhomb lol) push ups feasible to be done. And taking almost no pauses between the exercises which means my stamina has improved. DAY 11: Skipped this training to do flexibility stretches because felt sore muscles. DAY 12: Reached 23:29. Have to run to the class and short on time. DAY 13: This one was a bit chaotic since I didn't have enough time. I did the full warm up, and then switched to the core part because that's what I feel I will need with 11 hours of sitting at the desk today. DAY 14: Skipped it. Almost for no reason. And this is sad and dangerous because that how it usually ends when you start getting the results. I pray to God to allow me to continue this workout. DAY 15: Reached 41:26 - CONGRATULATIONS to me. Thanks God I was able to finally finish the workout. It wasn't easy because all of a sudden I had an instability in my shoulder when doing the 2nd push-ups. Looking forward to keep going. DAY 16, 17, 18, 19, 20 - SKIPPED these days. Don't really have an excuse. It always happens when you reach a big milestone - you start losing motivation. DAY 21 - Reached 41.56 - COMPLETED the workout. But more importantly - came back to continue. It was nothing but the pain in the body and spine that brought me back. God willing will come back tomorrow.
I did my first workout today…this one. I’ve been working out and walking for years and this kicked my butt and I loved it every minute. This dude and me would be buddies. Felt the energy and intensity from hun. Much ❤️ from Kentucky USA man. Awesome channel - going to be utilizing this in my life. At 45 years old this is gonna keep me young brother!
I started today.I'm very grateful to you. Day 1: Did the full exercise. The next day should take a good protein food. Day 2: Did the full exercise. some pain in my muscles and my physique is ready for change
Did your workout yesterday. Woke up with pain in the muscles. That’s so great! Keep pushing- I look forward to the next session with your video. Thank you🙏🏽
I did this workout a few times now and I would love another full body workout like this! I feel crushed but accomplished afterwards! Really enjoy the talking as well. Makes it easier to stay motivated throughout. Keep up the amazing work!
I am from India and I like body building Like your video brother I have subscribed your channel nd I will doo workout every day from 4:00am It's my promise
Good basic movements. I have a 15 year old who's interested in working out. I think I'll make this a staple. It's easy enough to be conscious of the body synergistics and practice good form. I love the full body movements and the breakdown of upper, lower, and core exercises with the little burn at the end. Good job on the creation and execution of the workout strategy. I am very grateful.
i will follow it for the 30 days !! then i will return to it , how much im improved or what !! i am bookmarking this video to follow it daily morning !! Thank you , Rowan
i got absolutely destroyed just halfway through this..cant complete it...years of zero exercising and lazing around had totally wrecking my used to be athletic body.....i dont get fat, but i totally noticed my muscle kinda turned soft these past few years.....halfway through this, i got dizzy and had to sit down and rest my head on my arm while facing down.....sweat dripping out like crazy and my shirt totally soaked in sweat even more than when i was exercising.....a few minutes later, i fully recovered......it felt horrible, but i think i should try it again until i can complete it....i might do some more later in the evening and will stop before i got to that point again
Thank you very much for this workout brother, I didn't think I was going to manage doing the entire workout at first but as I pushed myself I realized it was much more doable than I thought, this workout is not only for the advanced but it is also perfectly designed for intermediate and amateur athletes. I was able to complete this entire workout on my first attempt. 🙏🏼 Thank You.
Hi Rowan... I like your workouts because it looks very natural and i think no artificial protein substitutes are involved. Can you pl share your diet on a day basis.. Like breakfast to dinner.. Thank you 👍
Day 01 (24/11/24) ✅ Day 02 (25/11/24) ✅ Day 03 (26/11/24) ✅ Day 04 (27/11/24) ✅ Day 05 (28/11/24) ✅ Day 06 (29/11/24) ✅ Day 07 (30/11/24) ✅ Day 08 (01/12/24) Sunday - rest Day 09 (02/12/24) ✅ Day 10 (03/12/24) ✅ Day 11 (04/12/24) ✅ Day 12 (05/12/24) ✅ Day 13 (06/12/24) ✅ Day 14 (07/12/24) ✅ Day 15 (08/12/24) Sunday - rest Day 16 (09/12/24) ✅ Day 17 (10/12/24) ✅ Day 18 (11/12/24) ✅ Day 19 (12/12/24) ✅ Day 20 (13/12/24) ✅ Day - - (14/12/24) ❌ Day 21 (15/12/24) Sunday - rest Day 22 (16/12/24) ✅ Day 23 (17/12/24) ✅
Great workout! Perhaps, because I had to modify and do low impact, the 30 sec. between exercises seemed a bit long for me, but maybe not for those who put in full effort.
Okay this is me after doing this workout. I don't understand why everyone is so chill like "thank you it was great workout"... like seriously? How fit are you to say that!! It's really mind blowing.. So, this is my 4th attempt today to try finishing this workout. I could barely do 25 - 30 min last 3 times. This time i really thought i'll see some change and do it easier than before. But man! i was gonna give up in my 2nd exercise, it took all of me to finish this entire workout today. I turned blue after finishing it and bruh my heart, if it was an engine i would be ferrari that's how fast it was beating. Took around 15min to cool down but that cold shower after workout never felt this good!! It was really good you gotta try it! It was a great session but not at all easy (atleast for me). I gained around 40 pounds in last couple months so this might be intense only for people like me? IDK try it to find out. Good luck for those trying this out! Just don't give up!
This is just what I was looking for today, I've done the workout and is very complete. I wanted something hard but at the same time that I could follow without losing my breath in the first 10 seconds and this routine was perfect to sweat, recover energy and it really hits every section of your whole body. GREAT JOB KEEP IT UP 🥳🥳🥳
Amazing Rowan. i did the whole workout. i think to 30 sec breaks are too long. and the intensity of each exercise could be higher/ longer. Besides; you need someone with you on the production, just so you don't look at your phone so often . Many thanks!
As a 14 year old i only can't do a upperbody workout other than that everything got perfect last excercise got me laying on the floor, and I want to say o e thing you are a perfect man created by God him self thx for sharing this experience with us
Hello Rowan, today I do it this exercise and was very good. After that I do it your straching exercise and finaly it was 56 minute of good vibe. Thanks for that... This mounth ...in 25 ...will be 3 years doing exercise with You....fast 5-6 time in week.❤🎉😊 You are the best
I did the workout twice last week. I like that there’s no repeat. For a full body workout there a definitely not enough exercises for a strong back. I felt immediately “folded forward”, since tension was built up at my chest and in the core, but not enough tension in the back. Also stretching breast should be a must after these intense pushups.
I have been doing different isolated exercises. This is my first full body workout and I have to say it is very good and rewarding. I will see how I feel in the morning. Thank you very much for a great workout
I m at 40 and still able to this 45 mints quite easily , One thing I m not convinced is the drinking of water in between exercises as Water is taken after atlasest 20 mints of workout.Otherwise it will create air in stomach .....
Hey Rowan new subscriber and just finished this workout as part of my 5 day a week workout..Love uour accent mixed with British accent lol and love your personality ... Great work out to the start of the week ❤
Day 1 - I quit after 18 minutes and 21 seconds i can't even able to move my body properly damm So day 2 I did till 33:07 it's hard but I did more today 3rd day i hope I'll finish that I finished that today but I skiped for 2 days but I did it fully Day 4 I did it again it's easier
Section 01:
Warm-up:
1. Neck rotation × 30 Sec
2. Shoulder Rotation (Clockwise and Anticlockwise) × 30 Sec
3. Arm rotation (Clockwise and Anticlockwise) × 30 Sec
4. Hip Rotation (Clockwise Anti-Clockwise) ×30 Sec
5. Lower Back & Hamstring ×30 Sec
6. Standing Toe Touh (Right) ×30 Sec
7. Standing Toe Touh (Left) ×30 Sec.
8. Side Lunge Pulse ×30 Sec
9. Knee to Chest ×30 Sec
10. Squat Rotations Reach the Sky ×30 Sec
Rest For 50 Seconds.
Section 02
Upper Body:
(Each Workout duration is 30 Secs followed by 30 Secs of Rest Time)
1. Pike Walkouts ×30 Sec
2. In and Out Push up ×30 Sec
3. Low Plank to High Plank ×30 Sec
4. Regular Pushups ×30 Sec
5. Burpees ×30 Sec
6. Plank Shoulder Tap ×30 Sec
7. Pike Pushups ×30 Sec
8. Diamond Pushups ×30 Sec
Rest for 60 Sec
Section 03
Lower body:
(Each Workout duration is 30 Secs followed by 30 Secs of Rest Time)
1. Squat Jump ×30 Sec
2. Alt Side Lunges ×30 Sec
3. Alt Front Lunges ×30 Sec
4. Squat Walk Outs ×30 Sec
5. Bridges ×30 Sec
6. Alt Curtsy Lunges ×30 Sec
7. In and Out Squat ×30 Sec
8. Squat Hold ×30 Sec
Rest For 60 Second
Section 04
Core:
(Each Workout duration is 30 Secs followed by 30 Secs of Rest Time)
1. Star Crunches ×30 Sec
2. Bicycle Kicks ×30 Sec
3. Lying Leg Raises ×30 Sec
4. Regular Crunches ×30 Sec
5. Reverse Crunches ×30 Sec
6. Leg Scissors ×30 Sec
7. Alt L-Sit Toe Touches ×30 Sec
8. Plank Hold ×30 Sec
Rest for 60 Sec
Section 05
HIIT
(Each Workout duration is 30 Secs followed by 30 Secs of Rest Time)
1. High Knees ×30 Sec
2. Criss Cross Oblique Crunch ×30 Sec
3. Mountain Climbers ×30 Sec
4. Jumping Jacks ×30 Sec
5. Butt Kicks 🤭 ×30 Sec
6. Squat Hold Punches ×30 Sec
7. Side To Side Run Touch The Floor ×30 Sec
8. Fast Feet ×30 Sec
××××××××××End Of Workout××××××××××
Please Like This Took So Long For Me 😢😢
Edit: Thanks for all the Like Ya'll ❣❣
Hey bro, this was really helpful for me atleast so yea I really appreciate it and I still can't believe u did this manually like damn that's gotta be some serious work right there.
Thanks Bud
God bless
Actually this is same for all days in a week ? Means we have to do the same only ? 😬
@@aswinikumarsahoo2272 You Can Use this as an second full body workout for evening and can target different muscle groups on daily basis in the morning. Just Be Creative King You Got This 🤛🤟
Muscles: Every Man’s Dream is pure gold! It’s helped me see real results and stay focused on my goals.
Day 1 of workout and feels good.
Guys please remind me daily by liking 😂 in case i forget to workout.
Bro are you still doing? if not -696969 aura and you goto hell in ohio
Question yourself why you want to workout
@@samyajiitfacts
Day 1 of doing this for 60 day 1-2 active rest day per week:}
Day 2 my thighs is really sore but I did it anyways
Day3 my legs is too sore I'll just do the warm up -Rest day
Day 4 I did it I feel great
Day 5 I felt stronger I’m dead serious I’m improving!
Day 6 I rested
Day 7 today felt hard but I did it anyways
Day 8 I did it, Im getting fit
Day 9 I rested
Day 10 also rested
Day 11 I did the workout with some my bro
Day 12 I did it!
Day 13 today was strange leg one gotten easier and upper body is easier too you guys gotta try this workout so good luck
Day 14 felt sore but finished
Day 15 I decided to rested
1 month in I’m so much stronger
2 months in I eat less sugar less fast food and I gotta say I’m not fit yet but the progress is so much better I recommended trying this workout with running jogging balance diet drink water bough water like 1 gulp of water every 30 minutes I’ll keep doing this workout I’ll keep you guys updated every month
3 months in I almost forgot about this comment because it gained barely any attention but I keep working out the thing is it’s not about losing fat it’s about yourself making yourself feels proud for achieving something that you would never though before like when I started it I thought what the heck man the upper body and lower body is so hard I can barely do 10 then now I can do it with ease I’m getting leaner to! but thanks YumeArora for reminding me to update this please guys if you see this comment please support me so that I can remember about this.
Months 4 it’s been an amazing journey through out the year it’s crazy how things went so fast I have to say one thing I stop watching this workout because it’s not as effective I now change my schedule someday I workout upper body only some lower and some core but every day I focus on cardio but I’ll continue to update my journey, My back was so much more developed my strength increased my mood also gotten better I love it I love working out at first it might be hard to keep working out due to laziness but I swear if you don’t give up it will become your daily routine anyways just focus on eating healthy BUT don’t give up on your favorite food eat it but not everyday maybe like once a week yeah don’t forget to get hydrated to. Thanks to everyone in the comments for supporting love y’all bye see you next month.
keep it up hero, i will start this workout soon too, let's improve and grind
@@YassineLoveopeth I almost forgot about this comment thanks for reminding me I also updated months 3 is there and yes keep going we can do it.
Keep going bro
keep going bro
Keep it up bro
I am a truck driver that has recently quit smoking 2.5 packs of cigarettes a day. I have been working out casually when I can but this is far the best workout I have found that is not to short . I like long full body workout. Along with the 7 minute ab routine in the am, this workout is making my 54 year old body that has been driving for 33 years look and feel great
0:50 Section 1 warm up
6:00 Section 2 upper body
14:25 Section 3 lower body
22:55 Section 4 Core
31:25 Section 5 Hiit
Thanks G
I started doing your ab workouts in 8th grade. I feel like I've been on a journey with you! Thank you so much for everything :)
That’s a great start to your journey
I just did this workout for this first time today. I thought I wasn't out of shape, but this completely wrecked me. I gave a solid 92% effort into this workout, and I vomited afterward. I knew I wasn't the most fit, but I'm skinny, so I believed I was fine until now. This was a wake-up call for me. Thank you sincerely. I will strive to be more active so I won't have to suffer like this again
good luck!! :3
good luck bro !!
Good lukewarm
Same here brother, almost yacked on the last phase. I’m sweating like I’m inside a sauna
ive watched this like 3 times already, did you happen to find any more videos like this?
I liked how even though I stopped working out for 2 years, I’m still almost able to do this (with slight pauses from time to time because of the adds)
Bro it's made like that even a beginner can do..... whenever I lose the focus in working out I starts with this one...helps me alot to regain my strength and after doing it for a couple of weeks I can do the exercises that I wasn't able to perform at the Beginning... you can try thenx he's absolutely a beast.... start with that 20 min cardio
I had the same problem. Just download the video so ads won't popup
Hey! In the beginning I was little scared looking the full schedule but I closed the entire workout without problems. Thank you for your efforts and this interesting training session
This is my second day workout full body. I am determined to keep myself in shape. August 29th. I will be 56 years Young. I am not going to stop I'm actually ready to get back in shape. Not bad now but I am going to get better. This workout is great for everyone. Tried one day you would be surprised. I'm still a little tender from the first day of workout. I'm fighting through it
I'm 12 getting shape for my sports feel the same way as you let's get this money baby
I m from india and im your fan i build a good physique at home thnx to you sir...❤️
@Nadeem.548 ❤️🙏
Kitne din Lage dost
@@UmeshYadav003 din nhi bro strict diet or discipline k sath 2-3 months me
Same bro first I started doing by 10 minutes workout of his then canceled Gym subscription and started doing his workouts, and then in very less time I started seeing results 😂😂
@@JayWaskarHi bro, I am from Mumbai, can you share a link of his video which you are following for a home workout.
The third time is the charm. I kept losing focus. three things kept me going... 1st when you say stay with me. 2nd is when i keep the core tight and third is "Breathe, we're in this together." Thank you Rowan Row
DAY 1 :- ONLY DID FOR 8 MINS AND GOT EXHAUSTED
DAY 2 :- ONLY DID FOR 13 MINS AND GOT EXHAUSTED
DAY 3 :- ONLY DID FOR 21 MINS AND MT LEGS ARE SHAKING UP
DAY 4 :- ONLY DID IT FOR 29 MINS AND I GOT FULL SWEATY
DAY 5 :- DID THE WHOLE FKING WORKOUT BUT NOT DID SOME WORKOUTS PERFECTLY BUT TRIED IT OUT NOW I AM FKIN TIRED
DAY 6 :- SKIPED
DAY 7 :- DID IT TILL 35 MIN AND I FELT LIKE VOMMITING AND I JUST STOPED
DAY 9:- DID THE WHOLE WORKOUT AGAIN BUT THIS TIME I FELT LIL GOOD BUT NOT DID THE WHOLE WORKOUT AS PERFECT AS HIM
DAY 10:- DID IT AGAIN
DAY 11:- DID IT
Yo I recommended Caroline girvan- calisthenic playlist. It’s definitely challenging
It’s 5 video playlist.
Depression is when bro says 20s left😢
😂
lol
That's just motivation
In first sets - wow I have 20 more seconds to do 🙌
In last sets - no that's hell 🤡
😂😂
One of the best trainner and 45' workout that I never did. Thanks so much Rowan. I have more than 1 year trainning with 30' minutes & 45' minutes videos from this channel and I can to recommend that video trainning 100%. But now a question: How about 1 hour workout plan? Please schedule it and publish it ASAP. Here you got a friend from Venezuela.
Starting this today:- September 17th
I’ll update it in time.
Day 1:- sweat sweat sweat!!
after a long time pushed myself so much!
was such a great feeling.
on day 1 I could'nt finish HIIT, left it in middle, I just couldn't.
Day 2 (18th Sept):-
My body was paining especially my legs, glutes and calves.
Rested for the day and consumed high protein diet with some heat pack.
discipline needed guy..
Day 3 (19th September):- I couldn't go to sleep without doing this today.
Honestly I felt it was a bit easier this time..
hows day 2?
@@BlastGamez so great!
Let's goo
Day 1: Did 30 mins with full effort,it had my hands shaking and burning in the abs part.
Day 2: Did the complete 40 mins today,with a severe ache in thighs, but it was good
Day 3: Rest day( i was rlly sick )
Day 4:completed with not so much exhaustion as the second day,also i have to really reduce my calorie,sugar intake😅.(ps-rest day rlly helps)
Day 5:It has been a long time since i worked out,due to my lack of sleep routine,and i have lost the small bit of shape that i have gained from the previous ones,did it again today.feeling a lot better,and i have even implemented a diet plan.
Day 6-8,as it was my birthday week i was on a trip,and maintained a calorie deficit without the workout
Day 7: i thought about more of focusing on abs hence from today i am doing , the 30 min summer shred and 10 min abs workout, if u are intrested you can follow my updates in 30 min summer shred
YO BRO HELLO
@@THE_KHABRI_GUYhelloo
do you follow any diet plan? if yes pls share. I'm 55kg, want to gain some but don't want to get belly fat lol... I've started this work out session it's my day 1
Are u still do this workout bro?
@@irshadtelsang155i used chat gpt for a diet plan and i am currently following it
Haven't been exercising for 5 years. Found this video because I have pain all over the body especially lower back. Let's go!
DAY 1: Reached 16:58. Was about to throw up. Still can't catch my breathe after 30 minutes of rest. Shaking hands.
DAY 2: Reached 22:59. This time did the exercise before breakfast. Definitely got easier. Struggling with push ups and diamond push ups...
DAY 3: Reached 27:31. Had the lowest motivation to do come back because of the sore muscles, but came back and exceeded my record. The hardest part is the upper body.
DAY 4: Reached 29:25. Had motivation this time, but when it came to exercises - no energy. This must be due to me working in the morning right after sleep (had no food). If I said today was easier - I would be lying. But as he says we are in it together - so will need to persevere if God willing.
DAY 5: Reached 31:35. This time it was much easier to do push ups. Shoulder push-ups and tricep push-ups together is an ultimate killer. Still struggling to do them properly.
DAY 6: Reached 31:40. Nothing extraordinary. Same level of difficulty. The most important thing is NOT to slide back in terms of progress, and keep moving forward - even by a few seconds.
WEEK 1: Reached 35:04. Had a bit more energy this time, and hence exercises were a bit easier.
DAY 8: Reached 31:31. It was much easier today, but I always struggle with shoulder and romb push ups. Finishing earlier coz I am being late for something important.
DAY 9: Reached 35:15. This time it was much easier to recover the breath. So I tried not to make too many pauses between the exercises to extend the rest part.
DAY 10: Reached 38:05. Finally had the diamond (not rhomb lol) push ups feasible to be done. And taking almost no pauses between the exercises which means my stamina has improved.
DAY 11: Skipped this training to do flexibility stretches because felt sore muscles.
DAY 12: Reached 23:29. Have to run to the class and short on time.
DAY 13: This one was a bit chaotic since I didn't have enough time. I did the full warm up, and then switched to the core part because that's what I feel I will need with 11 hours of sitting at the desk today.
DAY 14: Skipped it. Almost for no reason. And this is sad and dangerous because that how it usually ends when you start getting the results. I pray to God to allow me to continue this workout.
DAY 15: Reached 41:26 - CONGRATULATIONS to me. Thanks God I was able to finally finish the workout. It wasn't easy because all of a sudden I had an instability in my shoulder when doing the 2nd push-ups. Looking forward to keep going.
DAY 16, 17, 18, 19, 20 - SKIPPED these days. Don't really have an excuse. It always happens when you reach a big milestone - you start losing motivation.
DAY 21 - Reached 41.56 - COMPLETED the workout. But more importantly - came back to continue. It was nothing but the pain in the body and spine that brought me back. God willing will come back tomorrow.
You workin out still?
The transitions between exercises were smooth, making it easier to keep my heart rate up throughout the session.
I did my first workout today…this one. I’ve been working out and walking for years and this kicked my butt and I loved it every minute. This dude and me would be buddies. Felt the energy and intensity from hun. Much ❤️ from Kentucky USA man. Awesome channel - going to be utilizing this in my life. At 45 years old this is gonna keep me young brother!
Bro u sound Britain
@@abdallahyusif lol - nah I’m from 🇺🇸
I started today.I'm very grateful to you.
Day 1: Did the full exercise. The next day should take a good protein food.
Day 2: Did the full exercise. some pain in my muscles and my physique is ready for change
What happened to day 3?
Did your workout yesterday. Woke up with pain in the muscles. That’s so great! Keep pushing- I look forward to the next session with your video. Thank you🙏🏽
YEAAHHH, SUFFERING 🔥
I surely did wake up in pain. Could I do another body workout today. I am so proud.
These routines are so fun and easy to follow, Been doing quite some time now, and ngl it really helps keep me in shape, especially for my abs.
Thank you Rowan. Great workouts. Need lot of energy to accomplish this but did it today. Thank you again ❤😊
This workout was challenging but really fun. I appreciate the no-repeat format, it kept things interesting.
Best workout routine. I really like this because of the breaks in-between which makes it easier for beginners to start ❤
I did this workout a few times now and I would love another full body workout like this! I feel crushed but accomplished afterwards! Really enjoy the talking as well. Makes it easier to stay motivated throughout. Keep up the amazing work!
Very complete... An excellent full body routine.... Thank you very much Rowan👍😅😅😅
I am from India and I like body building Like your video brother I have subscribed your channel nd I will doo workout every day from 4:00am It's my promise
Good basic movements. I have a 15 year old who's interested in working out. I think I'll make this a staple. It's easy enough to be conscious of the body synergistics and practice good form. I love the full body movements and the breakdown of upper, lower, and core exercises with the little burn at the end. Good job on the creation and execution of the workout strategy. I am very grateful.
i will follow it for the 30 days !! then i will return to it , how much im improved or what !! i am bookmarking this video to follow it daily morning !! Thank you , Rowan
improvement ?
@@bipinbuddy498 it is really hard , for a person who can not do proper pushups , but yeah just getting proper posture as shown in videos
@@MadarDoraeMon Just do knee pushups
@@disagiato9391 Yes , i will try
Did you build muscle?
i got absolutely destroyed just halfway through this..cant complete it...years of zero exercising and lazing around had totally wrecking my used to be athletic body.....i dont get fat, but i totally noticed my muscle kinda turned soft these past few years.....halfway through this, i got dizzy and had to sit down and rest my head on my arm while facing down.....sweat dripping out like crazy and my shirt totally soaked in sweat even more than when i was exercising.....a few minutes later, i fully recovered......it felt horrible, but i think i should try it again until i can complete it....i might do some more later in the evening and will stop before i got to that point again
Thank you so much bro!
I owe you a lot ❤
Thank you very much for this workout brother, I didn't think I was going to manage doing the entire workout at first but as I pushed myself I realized it was much more doable than I thought, this workout is not only for the advanced but it is also perfectly designed for intermediate and amateur athletes. I was able to complete this entire workout on my first attempt. 🙏🏼 Thank You.
Same here brother!
On holiday for 10 days, mate, and I'm loving doing this every morning
My heart:- please stop
Me:- no I will not
My heart:- if you don't then I definitely will
I reduce 24.2 kg in 7 months big salute to you ❤ now I am only 59 kg weight only
Did you do it at home or you added any weight training exercises
No
Just running
3km daily
This video will be my daily workout, there are so many videos out there that can be said to be good but this video is very complex.
It is my 3rd day doing those exercises just after jogging and all day at my work. Thanks! I feel great, love you!
Hi Rowan... I like your workouts because it looks very natural and i think no artificial protein substitutes are involved. Can you pl share your diet on a day basis.. Like breakfast to dinner.. Thank you 👍
This was a great workout and I love how it is broken up in sections
Day 1 ;- 29 min
Day 2 ;- COMPLETED😭 (Painfully😞)
Day 3; Rest
Day 4; Completed with ease
Day 05?
@@SanchitTyagi-ou4uihe died on day 5 😂😂
What a great workout !!! Thank you so much!
Day 01 (24/11/24) ✅
Day 02 (25/11/24) ✅
Day 03 (26/11/24) ✅
Day 04 (27/11/24) ✅
Day 05 (28/11/24) ✅
Day 06 (29/11/24) ✅
Day 07 (30/11/24) ✅
Day 08 (01/12/24) Sunday - rest
Day 09 (02/12/24) ✅
Day 10 (03/12/24) ✅
Day 11 (04/12/24) ✅
Day 12 (05/12/24) ✅
Day 13 (06/12/24) ✅
Day 14 (07/12/24) ✅
Day 15 (08/12/24) Sunday - rest
Day 16 (09/12/24) ✅
Day 17 (10/12/24) ✅
Day 18 (11/12/24) ✅
Day 19 (12/12/24) ✅
Day 20 (13/12/24) ✅
Day - - (14/12/24) ❌
Day 21 (15/12/24) Sunday - rest
Day 22 (16/12/24) ✅
Day 23 (17/12/24) ✅
I am Starting From 2marro let's follow
@@sagarbandawadekar4384How is it running?
Couldn't keeps up but you definitely motivated me
Thanks homie
Keep up, I've lost 5kg on 3 months, because I followed your exercises. Thanks Rowan
I started feeling more tensity after the upper body workout, this is gonna help me so much, thank you!
Great workout! Perhaps, because I had to modify and do low impact, the 30 sec. between exercises seemed a bit long for me, but maybe not for those who put in full effort.
One of your best videos! ❤
I’ve been doing mostly barbell and db workouts. This was a great switch up from that, might have to switch to calisthenics! Going for a run now 🏃♂️💨
Okay this is me after doing this workout.
I don't understand why everyone is so chill like "thank you it was great workout"... like seriously?
How fit are you to say that!! It's really mind blowing..
So, this is my 4th attempt today to try finishing this workout. I could barely do 25 - 30 min last 3 times. This time i really thought i'll see some change and do it easier than before.
But man! i was gonna give up in my 2nd exercise, it took all of me to finish this entire workout today.
I turned blue after finishing it and bruh my heart, if it was an engine i would be ferrari that's how fast it was beating.
Took around 15min to cool down but that cold shower after workout never felt this good!! It was really good you gotta try it!
It was a great session but not at all easy (atleast for me). I gained around 40 pounds in last couple months so this might be intense only for people like me? IDK try it to find out.
Good luck for those trying this out! Just don't give up!
it is so intense and refreshing at the same time. thank you
Bro, As a guy with relatively moderate body fat , this exercise was BRUTAL , I dont push myself that much at the gym as i did today
Awesome cardio Workout Rowan, thank you so much 💯💯💯
Hello, I do this workout everyday, is it good?
Let's workout! Thank you mate!
This is just what I was looking for today, I've done the workout and is very complete. I wanted something hard but at the same time that I could follow without losing my breath in the first 10 seconds and this routine was perfect to sweat, recover energy and it really hits every section of your whole body.
GREAT JOB KEEP IT UP 🥳🥳🥳
I’m only 12 but this is gonna help a lot for football next season. Thank you!
Your workout cursed my depression and got me focused on life.
Thank my bro.
You're fantastic!! One of the few that shows warm up movements before and stretching exercises after the work out! Hallelujah!! Thank you from Italy🤓
Thanks a lot for posting this, man. Some days I can't go to the gym nor use my home equipment, this helps a lot 🙌
I have done these exercises for 4 days and I can see a good change in my body, thank you Rowan row🙂
I am skinny bro
How many day to change
I had some fat, which got reduced.. I am not sure about skinny type.. you can try for 2 weeks and let us know the result. All the best.
@@Vk187-j3g search up muscle gain. You'll have to eat a lot of calories to build lean muscle.
@@srirampotdar2471
Heyy sriram potdar
I am fat
Will i be able to lose fat by this workout
Without loosing muscles???
Great workout, have the level 2 of this? I've finished this for a week and I feel ready for more
Me too!
Can being consistent on this workout help me lose weight and build muscle?
Yeah if your diet is good
Amazing Rowan. i did the whole workout. i think to 30 sec breaks are too long. and the intensity of each exercise could be higher/ longer. Besides; you need someone with you on the production, just so you don't look at your phone so often . Many thanks!
Hey Rowan, what a great routine you've uploaded! Thanx for sharing! Peace and cheers! 💪
Love bro!
0 I am working out on his video right now with him. I feel every bit of my body right now is feeling this. Best workout I ever had
Main Wokout starts from here 7:43
the first minutes were stretching but thanks for telling
As a 14 year old i only can't do a upperbody workout other than that everything got perfect last excercise got me laying on the floor, and I want to say o e thing you are a perfect man created by God him self thx for sharing this experience with us
45 min workout in a 40 min video love to love it 🤣🤣🤣
Thanks bro... 😁
After doing this I can feel my real energy of my body......
Most heartbreaking semtence: "HALFWAY THROUGH"
Hello Rowan, today I do it this exercise and was very good. After that I do it your straching exercise and finaly it was 56 minute of good vibe. Thanks for that... This mounth ...in 25 ...will be 3 years doing exercise with You....fast 5-6 time in week.❤🎉😊 You are the best
0:46 for daily user
Really enjoyed it
The execution was amazing
We need more 30 min and 45 min workout
This hits different in summer with no ac
In India I felt mild dizziness without taking water
This workout is everything one NEEDS to keep FIT. Appreciate the compilation ❤❤❤
Ads popping up every 5 mins 😭😭
Fr
Download this video 😊
@@a.p.shriram7735 that is so genius thx
I have downloaded the vdo. Now no add popping up
I did the workout twice last week. I like that there’s no repeat. For a full body workout there a definitely not enough exercises for a strong back. I felt immediately “folded forward”, since tension was built up at my chest and in the core, but not enough tension in the back. Also stretching breast should be a must after these intense pushups.
Tiger Shroff...😂❤
I’m a 12 year old who started and kept up with this workout till end,how longer till I get six packs?
day 1 - 18mins
Gentleman you now become my surper i can't sleep without your workouts bigup man.
I completed full exercise
I have been doing different isolated exercises. This is my first full body workout and I have to say it is very good and rewarding. I will see how I feel in the morning. Thank you very much for a great workout
I am on 75 days hard challenge
What day you on?... I'm also doing it. Im on day 7
I am just starting so how many times a week should I do this.
I have no time for gym.
So I will specifically do only this!
Have you seen any changes?
Any noticeable progress?
I m at 40 and still able to this 45 mints quite easily ,
One thing I m not convinced is the drinking of water in between exercises as Water is taken after atlasest 20 mints of workout.Otherwise it will create air in stomach .....
5:09 😂😂😂 fart
Skipped 2 exercises because my troubles with spine, but I successfully doing that for 2 days! Subscribed to ya, Rowan!
0:50 Warmup
6:50 Upper body
15:20 Lower body
23:50 Abs
32:20 Hit
Hey Rowan new subscriber and just finished this workout as part of my 5 day a week workout..Love uour accent mixed with British accent lol and love your personality ... Great work out to the start of the week ❤
Any girl is here ?
Yupp🎉❤
No
Yoo I am also mehra
Me
Jaati wad karo fir @@LightYagami-og9vn
Thanks for the video, helped me get back to the gym after my physiotherapy
İts my first tim eand im ded
This workout was good, I’m glad I made it through the end. Even though I was near the end, I made it through it especially in the hot sun.
Day 1 - I quit after 18 minutes and 21 seconds i can't even able to move my body properly damm
So day 2 I did till 33:07 it's hard but I did more today
3rd day i hope I'll finish that I finished that today but I skiped for 2 days but I did it fully
Day 4 I did it again it's easier
41:57 of video - 19:517 of resting. Working out only counts when you are work out.
Thanks for the 45min workout it's helping day by day
This workout is the one I always go to .
Fantastic start to the morning
❤