Hey there! Welcome back to another video on Jason Joy. Today, we’re excited to take you through a 30-minute bodyweight strength workout that requires no equipment. This workout is perfect for those looking to build strength and muscle mass using their own body weight as resistance. It’s also great for recovery days or in-between heavy training sessions. The workout consists of a combination of active movements and isometric holds to help maximize your strength and stability. We’ll guide you through 10 exercises with two variations and a format of 60 seconds of work, 20 seconds of rest, and 20 seconds of an isometric hold. Throughout the workout, we’ll provide modifications to suit different fitness levels, so don’t worry if you’re a beginner or more advanced. Get ready to customize this workout to fit your training routine, and be sure to drop a comment to let us know how it went!
Introduction
Welcome to the 30-Minute Full Body Strength Workout! In this workout, you will be able to build strength, stability, and muscle mass without the need for any equipment. This workout is suitable for both advanced athletes and beginners, as modifications will be provided throughout. It’s a great way to switch up your training routine or to add in as a recovery day workout. So let’s jump right in and get started!
Warm-Up
Before we begin the workout, it’s important to warm up your muscles and get your body ready for exercise. Here are a few simple warm-up exercises to get your heart rate up and activate your muscles:
Exercise 1: Jumping Jacks
Start by standing with your feet together and your arms by your sides. Jump up and simultaneously spread your legs out to the sides while raising your arms above your head. Return to the starting position and repeat for 10-15 reps.
Exercise 2: High Knees
Stand with your feet hip-width apart and lift your left knee up towards your chest while simultaneously raising your right arm. Quickly switch to bring your right knee up and left arm up. Continue to alternate quickly for 10-15 reps on each side.
Exercise 3: Butt Kicks
Stand with your feet hip-width apart and kick your heels up towards your glutes, alternating legs. This exercise should feel like you’re jogging in place, but kicking your heels up behind you. Aim for 10-15 reps on each leg.
Exercise 4: Arm Circles
Stand with your feet shoulder-width apart and extend your arms out to the sides at shoulder height. Start making small circles with your arms, gradually increasing the size of the circles. After 10-15 seconds, reverse the direction of the circles. Continue for another 10-15 seconds.
Exercise 5: Hip Circles
Stand with your feet shoulder-width apart and place your hands on your hips. Begin to make circles with your hips, rotating them in a clockwise direction. After 10-15 seconds, reverse the direction of the circles. Continue for another 10-15 seconds.
Now that you’ve warmed up your muscles, it’s time to move on to the main workout!
Workout
In this section, we will go through a series of 10 exercises that target different muscle groups in your body. Each exercise will be performed for 60 seconds, followed by a 20-second rest period. We will also incorporate isometric holds into each exercise to maximize your strength gains. Let’s get started!
Exercise 1: Squats
Stand with your feet shoulder-width apart and toes slightly turned out. Bend your knees and lower your body as if you were sitting back into a chair. Keep your chest up and your weight in your heels. Rise back up to the starting position and repeat for 60 seconds.
Exercise 2: Push-Ups
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Lower your body down towards the ground by bending your elbows, keeping them close to your body. Push back up to the starting position and repeat for 60 seconds.
Exercise 3: Lunges
Stand with your feet hip-width apart and take a big step forward with your right foot. Lower your body down until both knees are bent at a 90-degree angle. Push through your right heel to return to the starting position and repeat on the other side. Alternate legs for 60 seconds.
Exercise 4: Plank
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Hold this position for 20 seconds, engaging your core and keeping your hips level with your shoulders.
Exercise 5: Mountain Climbers
Begin in a high plank position with your hands directly under your shoulders and your body in a straight line. Bring your right knee towards your chest, then quickly switch legs, bringing your left knee towards your chest. Continue alternating legs for 60 seconds.
Exercise 6: Glute Bridges
Lie on your back with your knees bent and your feet hip-width apart. Push through your heels, engaging your glutes, to lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Lower your hips back down and repeat for 60 seconds.
Exercise 7: Tricep Dips
Sit on the edge of a chair or bench, with your hands placed on the edge behind you, fingers facing forward. Slide your hips off the chair, keeping your knees bent at a 90-degree angle. Bend your elbows and lower your body down, then push back up to the starting position. Repeat for 60 seconds.
Exercise 8: Russian Twists
Sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the ground, balancing on your glutes. Twist your torso from side to side, tapping the ground on each side with your hands. Continue for 60 seconds.
Exercise 9: Superman
Lie face down on the ground with your arms extended out in front of you and your legs straight behind you. Lift your arms, chest, and legs off the ground at the same time, squeezing your glutes and upper back muscles. Hold this position for 20 seconds.
Exercise 10: Bicycle Crunches
Lie on your back with your knees bent and your hands behind your head. Lift your shoulders off the ground and bring your right elbow towards your left knee, while straightening your right leg. Switch sides, bringing your left elbow towards your right knee, while straightening your left leg. Continue alternating sides for 60 seconds.
Congratulations! You have completed the full body strength workout. Take a few minutes to cool down and stretch your muscles before moving on to your next activity.
Modifications
If any of the exercises in the workout are too challenging or do not feel comfortable for you, here are some modifications you can try:
Exercise 1: Squats
Instead of squatting all the way down, perform a half squat by only lowering yourself halfway. This will reduce the range of motion and make the exercise easier.
Exercise 2: Push-Ups
Perform push-ups on your knees instead of in a high plank position. This will decrease the amount of weight you have to lift and make the exercise more manageable.
Exercise 3: Lunges
Instead of lunging forward, perform reverse lunges by stepping backward with one foot and lowering your body down into a lunge. This modification puts less stress on the knees.
Exercise 4: Plank
If holding a high plank is too challenging, drop down to your elbows and rest on your forearms instead. This modification will make the exercise easier on your wrists and shoulders.
Exercise 5: Mountain Climbers
Instead of performing mountain climbers at a fast pace, slow down the movement and focus on bringing your knees towards your chest one at a time. This modification decreases the intensity of the exercise.
Exercise 6: Glute Bridges
Perform single-leg glute bridges instead of both legs at the same time. This modification reduces the amount of weight you have to lift and targets each glute individually.
Exercise 7: Tricep Dips
Perform tricep dips with your feet on the ground instead of on a chair or bench. This modification decreases the amount of weight you have to lift and makes the exercise easier.
Exercise 8: Russian Twists
Instead of lifting your feet off the ground, keep them planted on the floor and focus on twisting your torso from side to side. This modification reduces the strain on your core muscles.
Exercise 9: Superman
Instead of lifting both your arms and legs off the ground, start by lifting just your arms and gradually progress to lifting your legs as well. This modification reduces the difficulty of the exercise.
Exercise 10: Bicycle Crunches
Perform regular crunches instead of bicycle crunches. This modification reduces the complexity of the exercise and targets your abs in a more controlled manner.
Remember, modifications are a great way to make exercises more manageable and work within your fitness level. Listen to your body and choose the modifications that feel right for you.
Conclusion
Congratulations on completing the 30-Minute Full Body Strength Workout! This workout provided a mix of active movements and isometric holds to help you maximize your strength and stability. Whether you’re an advanced athlete or a beginner, this workout can be customized to fit your training routine and goals. It’s a great way to build strength, stability, and muscle mass, or even to use as a recovery day workout in between heavy training days. We hope you enjoyed the workout and encourage you to drop a comment to let us know how it went. Keep up the great work and stay tuned for more workouts like this!
