15min Full Body Workout at Home for Working Professionals | CIRCUIT Workout

Hey guys, welcome back. Last week on one of my videos, one of you wanted me to shoot a video for working professionals. So here you go. This video is for working professionals who don't have the time and who don't have the place and don't want to go out to a gym. So yeah, right here in my own home, I'm doing this video just so that you can get inspired that if I can do it in my living room, you can do it in your living room too. In this video, I'm going to divide it into 3 components. Warm-up and workout segment and a cool-down where we're going to do stretches. In the workout segment, I'm going to give you a circuit workout where you can— 5 different circuits where you can do the workout along with me. So we're going to do one cardio exercise, we're going to do one lower body exercise, and when we are— and one upper body exercise. So follow along with me. Let's get started with a nice warm-up. Keep your legs shoulder-width apart. Abdominals held in tight, shoulders are pulled back. I want you to just put your head down and roll up. 1, 2, 3— do it along with me—

4, 5, 6, 7, and 8.

Sideways. 1, shoulders back.

2, 3, 4, 5, 6, 7, and 8.

Warming up your shoulders, lift and lower.

1, 2, 3, 4, 5, 6, 7, and 8.

Just warming up your arms and your wrist.

4, 5, 6, 7, 8, 9, 10.

Other side.

1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.

Now warming up your back.

Go squeeze down and come up.

Work out at your own pace. When you bend down, don't let your belly hang, okay? So pull your belly button in Release the pressure from your spine and go down and up. 1, 2, 3, 4, 5, 6, 7, and 8. Warming up your torso, legs out.

1, and 2.

Let's go together.

1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.

Last warming up the hip joint.

1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.

Now feet together, warming up your knee joint.

Lift, squeeze out. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. The calf muscles, lift up. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

Boom! Now you're ready. Let's get started on the actual workout. It's a circuit workout of 5 different circuits, and in each circuit we are going to have 3 exercises. Exercise number 1 will be a cardio workout, exercise number 2 will be a lower body exercise, and exercise number 3 will be an upper body exercise. And in this video, you'll be able to complete the entire body. The first workout First session is about your lower body and your cardio exercise. So you can start with the march, or you can do a jog, whatever you feel comfortable. Remember that if you're jogging, make sure that you wear a good pair, good pair of supportive shoes.

So 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 more. 1, 2 3, 4, 5, 6, 7, 8, 9, 10.

The next one is for your lower body. Legs are shoulder width apart, palms to your side, squeeze down and come up.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

You can even put your palms down here. 1, 2, tighten your glutes as you come up. 3, remember, in a short span of time before you hit your workplace, you've got to finish this workout.

3 more to go. 3, 2, and 1.

Grab your dumbbells, tuck your elbows in, working on your biceps. Feet are shoulder width apart, squeeze up and down, don't bounce. Let's do this together.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.

That was Circuit number 1. Now we have circuit number 2. In this circuit, we're going to do a skip, and then we are going to do some lunges, and then we're going to do triceps. But you can do the low impact version or the high impact version. The low impact version of a skip is a toe tap, and the high impact version of a skip is a skip. So I'm going to teach you— I'm going to start with the low impact and I'm going to pick it up with the high impact version.

1, 2, 3, 4.

Now you can stay with this, or we can go to 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. The next exercise is for your lower body, so I want you to just watch me. Your feet are together and you want to take your leg back, lunge and come back. Take your leg back, lunge and come back. Now whenever you're doing any sort of exercise, make sure that your dumbbells are not very close to you because that might not be very safe for you. So put the dumbbells away, feet together, working on the lower body.

One right and one left.

Let's do this together. 5, 6, 7, and go.

1, 2, 3, abs held in tight, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.

This was for your lower body. Grab your dumbbells. Now, because you're a working professional, I've also added an an exercise for your mid-back. So once again, feet are shoulder-width apart, drop your back down, hold your dumbbells and squeeze into your shoulder blades and lower.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.

Put the dumbbell down. So this was circuit number 2. Next we have circuit number 3. In this circuit, we're going to do knee exercises, then we're going to do lower body exercises for your inner thigh muscles, and then we're going to do a shoulder exercise. Circuit number 3, let's do the— let's do this together. One right and one left. When you do this exercise, make sure that you're not tilting and you're not swinging. Ready? Come and do it along with me.

5, 6, 7, and 8. 1 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.

The next exercise is for your inner thigh. Keep your feet shoulder width apart, a little more than shoulder width apart, palms to your side. Open out your toes, working on the inner thigh. Remember, shoulders pull back, abs held in tight. We're going to go down and up. 5, 6, 7, and go. Plié.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.

Well done! Hang in there, we have another circuit coming up. No, we've missed out the shoulder exercise. So grab your dumbbells in this circuit.

Oops, ready to go. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.

Well done! Put the dumbbell down.

The last circuit is a side kick.

And along with that, we're going to be doing some calf raises. And last but not the least, we're going to be doing some side lateral raises.

So let's get started.

20 on the right and 20 on the left.

1, 2, 3, 4, 5, 6, 7, 8, 9 10, 11, 12. Slight tilt. 13, 14, 15, 16, 17, 18, 19, and 20.

And relax. Just relax. Breathe. Ready? Do it along. Let's not give up. 5, 6, 7, and go.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.

The next exercise is for the lower body, and we're going to be working on the calf muscles. So squeeze up and come back. We often tend to lift and we drop our body down. Don't let your body control you, you control your body. Squeeze and come back.

1, 2, 3, 4 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.

The last bit is one more exercise for your shoulders. Palms here, squeeze up and lower.

5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.

Well done, guys! Really well done! Let's just quickly stretch all the important muscles. Just drop your neck down, stretch out your neck. Either side. Very important stretch, stretching out your shoulders. Hold your palm, look over your shoulder and stretch your shoulder and breathe. And other side and smile. You have a long day ahead of you. Sit back and stretch your spine.

Spine—

stretch your back thigh, this area. Hold it there. Lift your toe up. The more you bend down, the more you lift, the more you stretch. And breathe. Other side. And breathe. Other side. Just breathe. Fold one leg, stretching out the front thigh. You can take the wall if you needed to. Other side. Stretching out your back. Lower your back, hold it there. Let the weight of your fingers pull you down. Let gravity do its work. Knees are straight. And come up slowly, slowly, slowly, and slowly. Hope you really like this video. Hope you did it along with me. And if you think it really helped you, Share it with all your loved ones who are working professionals, and let's get India fit and healthy and be health warriors.