30-minute Full Body Prison Style Workout *follow along, no equipment needed*

Am I excited or what? You better be excited because I've got an absolute treat for you today. It is day 30 of Reps for Rona. If you've been following along since the very start, congratulations, it is now a full month of movement. And to celebrate, we've been doing 10-minute sessions or varying sessions from 5 to 10 minutes or even 20. Today we're doing a full 30-minute full body, bodyweight only, no equipment needed session. So if you're joining in, welcome. You're gonna see the style that we do. We've got 10 exercises. We're gonna go through each of them 3 times, 30 seconds on of a dynamic version of it, and then a 30-second static hold. So I'll show you, just, just follow along. First of all, we have hand release push-ups, then we have squats, push back-ups, alternating lunges, bear crawl, leg raise, reverse snow angels, tabletop thrusts, knee to elbows, and then frog hops. That's 10 movements, 30 seconds each, 30 seconds rest, but the rest is actually a static hold. So without any further ado— oh, by the way, the theme for today is the habit of movement. So if you have been following along for 30 days, congratulations. You've now moved every day for 30 days in a row. Pat yourself on the back because that is amazing. Let's get started. Starting your Tabata workout. You got 30 minutes on the clock. The first one is hand release push-ups. Let's get down to the ground. Exercise. So push up, let go of the ground, back up, let go of the ground, back up, let go of the ground, and back up. Oh yeah. Full body today, so we're going to go upper, lower, upper, lower, and then mix in any core exercises where we can. Keep it up. Rest. And now this one, where it says rest, we're actually going to do a static hold relating to the movement we just did. So here we'll come up into an extended plank and we're just going to hold it in. This is how we're spending our rest. I want you to bring your belly button into your spine, tighten those glutes. We're just going to hold it here, stare at a little piece of dust on the ground, breathing in. Exercise. Wonderful. Now we've got squats, so just simple bodyweight squats. Down and up, 30 seconds. You can probably guess what the static version of this one is. Keep it up, this is day 30, so exciting. We got the biggest one yet. Keep it up. Rest. Now we're going to hold a bodyweight squat for 30 seconds, so Come down here and just set your arms out in front. You can, if you want, you can rest your elbows on your knees. If you need a rest, take a rest. Deep breaths. Hands behind your head if, if you want. Hands out in front. That's it, nice and easy. Exercise. Wonderful, now we got the push back up. So this one is same, start down in a push-up position, but this time push back to your toes and then back up. So down, push back, and back forward. From the side, we go start down, push back, come forward. Down, push back, come forward. Down, Back, forward. Oh, these are great for the shoulders. Rest. Now we're going to hold it here. Oh, my quads are on fire. Ah, little scream, little scream will help you out. Hold it, keep it up. 30 seconds static hold. Deep breath. Exercise. Oh yeah, now we've got lunges, alternating lunges. One forward, right, left, right, left. Lunges are one of my favorite exercises. You'll notice that all the movements we're doing here are actually quite simple, but that's really all you need. You know, the beautiful thing about the habit of movement— one second. Rest. Now this time we're going to hold a static lunge. You can just come here. I'm going to rest my knee on the ground and just stretch it out. Feel free if you want to challenge yourself to hold it above like this. I'm using my left foot forward. Next session, next round, we'll go right foot forward. But this, I'm just going to give myself— because we're doing full body, not only does that involve dynamic and static movements, it involves mobility. So I'm going to stretch it out here. Exercise. Wonderful. And now we have bear crawls. So down on the ground, I'm going to start by going backwards. Now the beauty of movement or creating the habit of movement is that you see a lot of people preaching whichever style is the best, like bodybuilding, calisthenics, CrossFit, cycling, all that sort of stuff. But in reality, the beautiful thing is, is that they're all movement. Let's hold it here. We're just going to hold a bear crawl position. You'd be surprised how beneficial being able to hold a holding position is, because right now everything's activated. My core's activated, my legs are activated, my arms are activated, my brain is activated. Hold it, keep it up. Exercise. Wonderful. Now we have reverse snow angels. So down on the ground, we're going to pretend like we're creating a snow angel. So raising, raising my legs. I don't know if you can see it, but just imagine it. Raising my legs off the ground, toes pointed. We're just pretending like we're making a snow angel and then squeezing here. Keep it up. Yes! Now we'll do 30 seconds of reverse hollow hold. So pointed fingers, pointed toes, like a reverse banana. That's it, hold it, keep it up. Oh yeah, up. Now we have— I'll learn these off by heart by the end— tabletop thrust. So come down, go here, hold it like this. We're gonna go thrust up and over, down, thrust up and over. Now if you can't, you can't do this, Just do the thrust of up like that, hips towards the roof. Beautiful, come up. Rest. There we go, now we're going to do a tabletop hold. So thrust up, hips towards the roof, squeeze your glutes. That's it, hold it there. This one's great, great to stretch out the shoulders, Stretch out the biceps, squeeze the glutes, hold it, keep it up. Exercise. Now, I believe we have kick sits, so let's go here, 30 seconds of kick sits. Two hands out in front, keep them on the ground, come back through, kick through. These are an absolute staple of my movement routines if I don't have any equipment because it's a whole body exercise right here. Keep it up. Rest. And now, just gonna do a 30-second hold to the left. I'm just holding it like this. Make sure your back leg is extended up like this. And so what we're doing with this series, I mean, if you've— whether you've watched it for each day or not, the important thing is, is that no type of movement is better than the other. Of course, one is going to be better than one thing for certain objectives, but the most important thing is movement itself. Exercise. Beautiful. I better check the last one. We've got frog hops. Oh, It was supposed to be knee to elbows, we messed up, but that's all right. Frog hops, come forward. Beautiful. Now I can go back, back, and now forward again. These could be bunny hops, or I call them frog hops. Back, back. Rest. Now we're just going to hold it here. And of course, if you can't hold it here, just hold it where you can. I like to put my elbows under my thighs because this is giving me a great bicep stretch here. I also like to keep it dynamic by moving around like this and coming up onto one foot, going across, maybe even extending a leg out. Same with the other side. Exercise. You know what we got? We're back to the start again. Hand release push-ups. Let's go. Release. Up. Release. Oh, the sweat's dripping off now. I can count 3 drops on the ground in front of me. How many you got? That's it. Keep it up. Release those hands. You know, this is a challenge in the US military, press, is if you can do 77 of those in 2 minutes, you get 100 points. Let's go, static hold. We're going to hold nice and close to the ground. Oh yeah, nice and close. Keep everything about half an inch to an inch off the ground. Move back and forth if you want. Or just hold it nice and steady like a plank. I had my eyes on a grain of sand right there, was pulling me through. We got bodyweight squats, let's go. Oh, I can feel the sweats already. This is good. This is when, when you start to sweat, I'll say it over and over again, The body helps you to move. First set probably be the hardest, of course. Last set will also be hard. Middle set, we got that momentum. Rest. Wonderful. Now we're going to do a squat hold. You can rest, rest your elbows on your knees, move around if you want, hands behind your head if you want to make it a bit harder. Come down as low as you want. I really like to go back and forth or just hold it here as deep as you can go. I think there was a challenge the other day with my jiu-jitsu gym because we're all virtual at the moment, we're all on lockdown. Wonderful, we got push back ups and it was hold a deep squat for 5 minutes, which is pretty hard to do. If you haven't practiced it, keep it up, push back up, that's it. Great for the shoulders, this one. Down, push back, wonderful. Stick that butt out, come forward, down, push back. Rest. Now we'll go hold here, inverted plank. Or arms extended plank, whatever you want to call it. Hold it in, squeeze that, squeeze those butts, suck that belly button into your spine. Exercise Oh yeah, we got lunges. Let's go, left foot forward, right foot forward. If you need to stop at any point, feel free, you know. Just because the timer's on and I'm moving doesn't mean you have to. The most important thing about movement is adjusting it to your own needs. Yeah, of course, if you're training for a marathon, That might involve going for a run every day. Let's hold the lunge, right foot forward. And if you're training for a bodybuilding competition, it might involve going to the gym every day and doing 3 sets of 10 on certain exercises. And if you just want mobility and a bit of strength, calisthenics may be your best option. No equipment required, the kind of workout we're doing right now. Wonderful. I need to remind myself of what's next. Bear crawl. Let's go here. Oh, keep it up. Going forward and back. That's it. Keep it up. Rest. Now hold it in a static bear hold, side on. Oh yeah, this one will teach you who you are. We're only holding it for 30 seconds, but a challenge you could try later on, seeing if you can hold this for a minute. And that's how it starts, right? Is when you're building the habit of movement, start small. Exercise. Back up. You know what? I think we've actually missed out one, but that's all right. We're going to do leg raise. I don't think we did this one last time, but that's all right because movement doesn't have to be scripted. I mean, yes, we have a plan. Yes, we have a timer, but the things I wrote down, you can change them to whatever you want. I mean, 30 minutes, you could do yoga. Oh, now we're gonna— oh, let your abs rest, core rest. We're gonna extend our legs for 30 seconds. Oh yeah. It's getting hard now, but when it gets hard, we smile a little and we push through. We say— my dad's got a saying, he told me his dad told it to him— grin and bear it. Exercise. Okay, now we have reverse snow angels. Which means, of course, times like these right now are serious. We can take them very seriously, but we can also do it— serious doesn't mean without a smile. Look at me getting all philosophical after 16 minutes of moving. Rest. Reverse hollow hold. Point those toes, point those fingers. Reverse banana. We're over halfway, by the way. Keep it up. Hold. This is it, keep it up. Exercise. Oh yeah, you might say, Daniel, hey, why don't you actually check the things you've written out? Now we got reverse tabletop, hold it here. Now we can do thrusts, up and over, up and over. Keep it up. That's it. Rest. Now we're gonna hold it there. I've got the sweat dripping off me left, right, and center. Maybe you're the same. Maybe you're fitter than me, you're not sweating yet, you're going, Daniel, step it up a notch. Maybe in the next series. Keep it up, squeeze those glutes, hold it, hold it. Exercise. Oh yeah, let's check which one it actually is. Knee to elbows, this is one we missed out on last time, that's okay, we'll mix it up. Foot back, opposite arm, opposite leg, let's go, kick back. 3 on each side, and then swap. Wonderful. Make sure you have some space for this one. This time we're going to hold it. My right arm's extended this one. Next round we'll do the left arm extended. Point your toes, Squeeze your glute here, suck your belly button into your spine, jiggle, little smile. That's it. Now we have frog hops. We actually went through it all right. Haha. Keep it up and back. Again, adjust if you need with this one. You're smart enough to figure out what you're capable of. That's it, keep hopping forward. Rest. Come back to the middle. And now let's do a frog hop, static hold, but I'm going to do a little bit of a movement here because I love, absolutely love this one. I mean, every time I do it, if I haven't done it in a couple of days, my hips will be extremely tight and this will be quite painful for the, for the first little bit, or difficult. But then after I've done it for a while, it feels amazing. A little squat reach. Exercise. Beautiful. Final round, let's go. We got push hand release push-ups. Up, release. Up, release. Release. Keep it up. Let's finish strong. Rest. Now this one, let's go inverted plank again. A half, whole half an hour of constant movement. How good is that? Well, that's what we're working towards. We're not there yet. That's why we've got to finish strong. Last set, best set. You know the saying, you know the drill. Go a little bit side to side, mix it up. Our final set of squats. Let's come up, hands behind the head, prisoner style. You know, these workouts we've been doing are actually perfect if you ever go to prison. Not that I'm condoning going to prison, but I mean, if you had to You did something wrong. You got a small room, you got to make the most of it. You got to get strong. Let's go, squat hold. Who knows, maybe you could run— after getting ideas from these, maybe you could run workout sessions for your fellow prisoners. I don't know where that came from. The whole idea of doing these workouts. Rest on your knees if you need to. Move a little bit side to side. Throw out some strikes. Exercise. Beautiful. Now we have push back ups. Let's go. Down in a push up, back up. Down in a push up, back up. Down and push up, back up. Down and push up, back up. You know, these are, these are great for your legs as well. Keep it up. Down, push back up. Down, push back up. Rest. All right, now let's hold it in this back position. Oh, quads are on fire here. All right, hold it in a bear crawl position. We'll compensate. We're back here, why not, why not. We're on the last set, best set. Hope you're burning with me. Exercise. Shake your legs out because you know what, we got lunges. Let's go! Check out all these drips on the floor, I'm proud of them. This is the longest one yet in the Refsterona series. Keep it up, alternating. That's it, breathe. Wonderful. Now, I might just do a little bit of side-to-side lunge action. Go hands on the ground, stretch them out. Nothing too strenuous, just enough to keep moving, to keep that blood flowing. Exercise. I'm gonna make sure I'm getting this one right. Bear crawl. Right up the front. Now we're going back. Forward. Keep it up. Well done. Keep moving. Nearly halfway through the last set. Let's hold this bear crawl position. Up on your feet. That's it. Squeeze and everything. Legs should be burning by now. I know mine are. Hold it in. Take a deep breath, a thank you breath. Thank you, body. Exercise. Beautiful. Now we have leg raise. Let's go. Might be slightly out of order, but that's all right, we will fix it. Keep it up. Raise them, raise them like you're raising hell. That's it. Lovely. Rest. Hold them there. Oh, cool, bloody mate. Let's go! Belly button to the spine, cheeky little smile. Have fun with it, you know. Keep it up, not long now. Beautiful! Reverse snow angels. Up and back. Pretend like we're in the snow, but really at the moment for me it's actually like 25 degrees Celsius, that is. Keep it up. That's it. We're making moves here. We got the habit of movement already. It's built in. Reverse hollow hold. Point those toes, point those fingers. Keep it up. Oh yeah, feeling this one. That's it, channel your inner banana. Exercise. Oh yes, knee to elbows, the penultimate exercise. Starting with the right, left foot back, right hand forward. Tap, tap, 3, switch it over, 1, 2, 3, wonderful. Switch it over. 1, 2, rest. Now we've got the left, left foot for a static hold. Point the toes, point the finger. Let's just hold it here. Keep it up. That's it, squeeze that glute, really pretend like you got strings at the end of each of your limbs. Wonderful, we got the final one, the frog hops. Let's do this, hop forward, now backward. Watch your sweat dripping to the carpet. It's victory sweat. Now back. Rest. Oh yeah. Now hold it out. This is a final little thank you rest moment. We'll go right to the buzzer just to feel it all about moving back and forth. 30, 30 sets, 30 minutes, 10 different movements all coming down to this. So make sure you enjoy it. Exercise. Oh, we must have missed out on one. That's right. Let's finish with kick sits. Come down. Tricked ya. We'll figure out what we missed out. Remember, I told you kick sits was my favorite go-to. If in doubt, trust, kick sit it out. There we go. We'll hold it there. Last time we did If you need a filler exercise, use kick sits. And if you are— if kick sits are your filler exercise and you need another one, you can use kick sits. Beautiful. Stretch out your hip, roll it all about, feel it on that glute. Exercise. We've got another one left. We got one more left. What did we miss out on? Tabletop thrusts. Let's finish it off. Up and over. This is the beautiful thing about not having— see what a beautiful metaphor this is, or at least I'm going to pretend as if it is to hide the fact that Yes, wonderful. Or at least I'm going to pretend it is. We've got tabletop holds. Let's finish it off for real. Hopefully I've set it up correctly, but I believe this should be the last one. The beautiful metaphor cloaking the fact that I didn't set this up correctly and that I've missed out movements here and there. Done. Beautiful. You spent 30 minutes 7 seconds exercising. Oh, did you hear that? 30 minutes 7 seconds exercise. Have a go. Can you zoom in? You get these droplets of sweat. That's my carpet, full of dog hair, full of sweat. Now my puppies go rampant in here, you know, but You should be proud of yourself. Give yourself a pat on the back, little hug, little twist, shake it all out, because that was a pretty, pretty full-on session. I mean, as you can see, I'm covered in sweat. Hopefully you are. But the metaphor there is, again, to hide the fact that I kind of stuffed up the ordering of the exercises in a very rookie move, but that's what movement is. It's— and that's what we're building, a habit of movement. Movement is— doesn't have to be structured. Of course there are times where it's helpful to have structure, like we got a rough structure of 10 movements and the timer is on for 30 seconds, 30 on, 30 seconds rest. But at the end of the day, all we really want to do is to keep moving. So with that being said, today is day 30 for Repsarona. It's going to wrap it up. The theme was building the habit of movement for this one, but Now that you've been through 30 days, even if you're just watching this one on its own, congratulations, you just did a full 30-minute session where you didn't stop moving the whole time. So I hope, um, you've enjoyed the series. If you have, if you want to see something similar to this going forward in terms of movement, leave a comment below. I'd love to see it. But thank you all so much. Keep moving, stay safe, and congratulations on building the habit of movement. I'll see you next time.