35-Minute Full Body HIIT Workout (No Equipment, No Repeat)

This quick and dirty full body hiit workout is going to make you feel so accomplished by the time you are done and there's no equipment needed, so you can do it anywhere. Let's get started. All right, team, welcome to your no equipment, no repeat full body hit. This is a format you guys have requested. So here we are. I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout. You can follow along with her or take it up a notch. If you want to leave the ground and add a little impact, you can follow along with me. It's going to be a fun full body workout and like I mentioned, it's no rebate repeats. So as soon as you finish one exercise, you'll never see it again. That said, this workout is built in a progressive stack on format. So you're gonna have 10 full body circuits. Each circuit is gonna have three exercises. You're gonna do a base strength move, you're gonna build a little bit and add some intensity. And then your third exercise is an all out hit exercise. You're gonna do each exercise for 30 seconds of work followed by 10 seconds of rest. And then like I said, you do it once and you are done. I'll give you a longer 30 second break between circuits because you're only between exercises. Ready, Rach? Sounds fun. Let's go. It's gonna be fun. Let's get ourselves warmed up. So standing feet shoulder width distance apart. Go ahead and just flap your wings, start to get some blood pumping. From here you're gonna take your hands big. Inhale up, exhale. Hands come behind the head, little. Good morning. So you're just pushing your hips back towards that wall behind you. Stand tall, push the hips back. Stand tall. Think about lengthening through your hamstrings. Nice. Warming up the back side of the body. Awesome job, you guys. I'm so excited to power through this quick and effective workout with you. Again, no equipment, great travel workout. You can do it anywhere. Take one more right here and then we're gonna go in a side to side squat. So I'm gonna step right together, left together, side to side squats. Starting to warm up those legs. Think about getting a little bit deeper in each squat as you drop down. Knees are going to track towards the outer three toes. Chest up, eyes up. Nice work, guys. Go four. Awesome job. Go three. Nice work. Two and one. Let's go. Step back, lunge, knee drive. So right leg back, drive it up. Switch out. Left leg back drive, Right leg back drive. Think about Just dropping that back knee to the ground, driving up, adding some power. Nice. Each move is going to scale, like I said. So you're going to have a base strength move. Then you're going to add a little bit of intensity. And then you're going to add a lot of intensity. It's almost like 1 minute and 30 seconds of consecutive work. But then you're going to get a longer break once you get through those three moves. One more on the left here. Drive it up high. Knees, get them up for eight. Seven, six. You got it. Five, four, three, two, one. Take it to the back of your space. Go ahead. Hands, hit the mat. Plank, walk out. Find that plank position. Walk it back in. Reach on up. Warming up the core, the shoulders. Nice work. Walk it back in. Nice. On this last one, you're going to hold your plank position. So go ahead, hold your plank position. Right here. Shoulder stacked over wrist. Nice. Opposite hand, opposite shoulder. Shoulder taps for eight. Seven, six. You got it. Five, four, three, two, One, two. Push ups. Knees or toes? Take it down. Up, down. Drop to all fours. Little cat, cow action. Drop the belly, lift the chin. Reverse it. Spine goes up towards the ceiling. Tuck the chin to the chest. Nice, dude. Again. Drop the belly with the chin and reverse it. Spine up. Nice. Step back. Find that high plank again. Right foot steps outside. Right hand. Big easy twist. Can you drop your elbow down towards the mat? Maybe your shoe. Opening up the hips here. Nice. Open it back up. Set it down. Switch it out. Gonna open those hips up so we can get a nice, good range of motion in our squats today. Nice. Open it back up. Set it down. Switch it out. One more each way. Right foot outside. Right hand. Easy twist. Drop it down. Nice work. Left foot outside left hand. Easy twist. Drop it down. Step back. Push up and back. Nice. Press your chest towards your thighs. Inhale, toes. Exhale. Melt your heels to the mat. Nice. Now bend and extend the knees. Bend, extend, bend, extend. Warming up the quads, the thighs for four. Three, two. Knees to the mat. Let's warm up those shoulders a little bit. Nice wide stance here. Drop opposite shoulder to the ground. Up and over. Drop the other shoulder to the ground. Nice. Gaze is gonna follow. Ear to mat. All the way up and over. Ear to mat. Nice work. Back to center. Find that high plank. Slow burpee. Step ins. You step the right foot, the left foot stand up. Take it down. Switch your lead foot. Left, right, up. Nice. Switch it out. Right, left. One more. When you get to the top, you're gonna jack it out. Here let's go for jacks. Jacks or taps. Jacks or taps. Right here, jacket. 8, 7, 6, 5, 4, 3, 2, 1. Hold those feet nice and wide. Let's hit side to side. Hit side to side. There it is. Side to side. Nice work. Go. Four, three. You got it. Two and one. Now can you pick up the pace? Hit the toe, hit the toe, hit the toe. Push, push. 8, 7, 6, 5, 4, 3, 2, 1. Walk those feet in. Heels to the glutes. Butt kickers. Butt kickers. Nice. 8, 7, 6. You got it. 5, 4, 3, 2. Come to the back of your mat. Let's go. On, on, off, off. Get moving. Light on the feet, fast, on the toes. On, on, off, off. On, on, off, off. That fast you can pretend you got a line on the floor. 8, 7, 6, 5, 4, 3, 2, 1. You warm rage. Nice and warm. She's warm. I'm warm. You're warm. Grab some water. We're gonna jump in. Circuit one is legs, squats. You got three moves. You're gonna give me a standard squat squat with the crossbody crunch. Squat jacks. You see the progression we build. Each circuit's gonna be like that. 30 seconds on 10 seconds between moves. You ready? Let's go. Let's do it. 30 seconds of squats starts in 3, 2. Let's go. Squats. Down, up. Now, if you're traveling and you had access to a resistance band, you could always slap that around your thighs, add a little extra resistance. But trust me, doing just body weight is going to be plenty challenging for today's bodyweight workout. Nice workout to have to travel with do anywhere. Some days you just need to set the weights down and just move. This is one of those workouts that's going to be fun. You only do each exercise once you knock it out. You got three, two and recover. 10 seconds to rest. Now you're going to go squat, crunch, squat opposite, knee to elbow, alternating each time. We'll go to the right knee first in three, two. Let's go. Squat crunch, squat crunch, squat crunch. You could always just give me a march if that cross body crunch isn't available to you. Inhale down, exhale, drive. Transfer the weight side to side. Nice work. Awesome job, team. You got 10 more seconds in the squat and crunch and then we're gonna pick it up a notch and we're gonna go squat jacks. That's gonna be your 30 second HIIT move. In 3, 2 and 1. Recover for 10 seconds. Squat jacks, high impact or low impact, Wide at the bottom. Narrow at the top. Wide, narrow. Start wide. We go in three, two. Let's go. That 10 second break is not a lot. Nice work, team. Down, up, down, up. Squat jacks for 30 seconds. This is move three of circuit one. You get a longer 30 second break between circuits. So that longer rest is coming for you after this move. Push your pace. You got this. Nice work. 10 more seconds, guys. Right here. Keep pushing. Finish. 5, 4, 3, 2, 1. Yes. Nice work. Great. Shake it off. Grab some water. Circuit two. We're gonna start with our strength move staggered. Good morning. Hinge up. And then we're gonna go into a lunge knee drive. Let's go. Right foot forward, left foot back. We will repeat this circuit, just doing the other leg. Lunge, knee drive, lunge tap. And then I'm gonna go into a lunge drop. Down together, down together. Rachel's gonna go into a knee slam. Those are the three moves that are coming for you. Grab a quick sip of water. We start with your saggered. Good morning. In three, two. Let's go. Right foot forward, left toes popped. Think 80% of the weight is in that right foot stagger. Good morning. You're pushing your hips back. Hinge, hinge, hinge. Think about lengthening through the hamstring. Nice work. This is your base move. Lunge knee drive is your build move. Lunge drops or slams is your hip move. Ten more seconds here. Nice work, guys. Awesome job. You're here for 5, 4, 3, 2. And recover. Nice. Now we go right into that lunge knee drive, keeping right foot forward, left foot back. Lunge, knee drive. That's where we go. Three, two, let's go. Lunge, knee drive, lunge drive. Nice work. You decide your pace, you decide your tempo. You can always go slower than us. This is your workout. It's all timed intervals. 30 seconds per move, which really translates into 1 minute and 30 seconds of work because those 10 second rests are so short. 10 more seconds here. We're going to go into those lunge drops or knee slams. In 5, 4, 3, 2, 1. Rest for 10 seconds. Rachel's loaded in the right leg, slamming left knee. I'm dropping. Just the left leg. Drop together. Drop together. Three, two, let's go. Drop together. Come on. This is your hip move. This is the big move. You get the longer break after this one. Push yourself right here. Just that left leg is dropping back or slamming. Nice and loaded in that front leg. If you are Rachel, that right leg should be on fire. Come on, team, you got this. 10, nine. Let's go. Finish strong. That 30 second break comes in five, four, three, two, one. Whoo. Nice work, Rach. Way good, Lindsay. All right, guys, grab some water. This is the only circuit you'll repeat. Here's doing it on the other leg, so it's still no repeat because your right leg is done. Okay? We gotta keep it even. Gotta keep it even. Nice 30 second break. Staggered deadlift or good morning, into lunge knee drive into lunge drops. Grateful for that longer 30 second break. It feels good. Right. Left foot forward, right toes back. Good mornings in three, two. Let's go. Hinge, hinge, hinge. Stand tall. As you stand tall, think about pushing that left foot into the ground to drive you up. Push the floor away from you to drive you up. You're not just like going through the motion. Since you don't have weight and you're using just your body weight. You need to be really intentional about making that mind muscle connection. Really push the floor away. Really think about lengthening through that hamstring on that left leg. Nice work. You're here for 5, 4, 3, 2, and recover. Lunge knee drive. Left foot forward, right leg back, knee to mat. Drive it up. That's where we go in three, two. Let's go. Lunge, drive, lunge, drive again. It's all your pace, all your tempo. You can use this to really start to pick up your heart rate as we get into those lunge drops. Or you can use it as a slow, steady movement so you have something extra and go all out for that 30 second lunge. Drop. Pick your level today. Nice work, guys. What would it look like if I said 10 more seconds in this lunge? Nice work. Finish. 5, 4, 3, 2. And rest. Rest for 10. Lunge drops, right leg goes back. Right leg knee slams. Nice and loaded in that left leg. If you're thr. 30 seconds. Three, two. Let's go. Drop together. Drop together. Come on. 30 seconds. This is your power move. This is your hip move. It's meant to raise the intensity, meant to raise your heart rate. Let's go, team. Get l. Push it. Push it. Come on. You got this. Keep moving. Final 10. 9. Let's go. Let's go. Right here. Working for that water break in three, two. Recover. We go. Nice work. R. Legs are heating up. I see. Legs are heating up. Circuit four. One more circuit for the legs. Circuit five gives the legs a break and goes to the arms like we did in the warm up. Lateral lunges. Nice wide stance. Toes face me or slightly out. You're just going to Hit side to side. That right there is your strength move. We're going to pick up the pace with those lateral touches. And then. Can you guess? We're going into skaters. All right, those are your three moves. Lateral squats. Hit right in three, two. Let's go. So hit right and left. Nice work. Hit right and left. You're thinking about transferring the weight to the outer edge of the foot right there. And then driving out of it to stand you tall. Nice work. Working on hip mobility here. Sitting the hips down and back. Down and back. Nice work. You can slow it down. You can keep those arms out in front of you. If you struggle with your chest collapsing, that'll keep your chest up. 3, 2, 1. Rest for 10. Those rapid hips. Can you get fingers to toes? Fingers to toes. Hit right in three, two. Let's go. Push, push, push. So now you're just sifting the weight side to side, side to side. Push the weight side to side. Now, my chest is parallel to the floor in this one. Legs are staying loaded the whole time. Push, push, push. Yes, team. Nice work. You get a stand up in 10, nine, eight. Keep pushing. You got this. Yes. Nice work. Final five. Four, three, two, one. Check it out, skaters. 30 seconds. Push, push. Giant step right. Push left in three, two. Let's go. Push, push, push, push. Nice work, team. Yes. You got this. Drive, drive, drive. Explode. Single leg work here, transferring that weight from side to side, activating those strong outer glutes. Drive out of it, absorb it, land softly, then power through it. Come on. 10 seconds. 10, 9, 8, 7, 6, 5, 4, 3, 2. Recover. There you go. Water. Nice job. Nice work, Rach. Water up. All right, so we're at five. We hit the mat. Push ups, shoulder taps in plank. Plank jacks. Rachel's gonna join me kneeling on the ground for the first two push ups and shoulder taps. She's gonna come up for standing jacks when I take plank jacks. All right, here we go, guys. Push ups. 30 seconds. Yep. No one said it was easy. Come on. Put in the work today. Put in the work. 30 seconds of push ups. On your knees, on your toes, or at an incline by placing your hands on a chair bench. We go in three, two. Let's go. Lead with your chest. Exhale up. Inhale down. Exhale. Push. Neck is not floppy. It's nice and in line with your spine. Inhale down. Exhale. Push. Nice work, guys. Building a strong upper body right here. A strong core from head to toe. Everything is turned on. You got this. What would it look like If I said 10 more seconds of push ups. Yes, you could today. Yes, you can. Let's finish it. 5, 4, 3, 2. And recover. Nice work, Rach. Way to go. Awesome job. Plank shoulder taps. Tap it, tap it. 30 seconds. Plank shoulder taps. In three, two. Set it up. Let's go. Tap, tap. You don't have to rip these out and go slower. Make sure you're not shifting those hips side to side. They stay nice and square to the mat the entire time. Same thing. Find that focal point on the floor. No floppy necks here. You got this. 30 seconds, shoulder taps. You're basically holding a plank for one minute and 30 seconds. You're so awesome. Stick with me. Four, three, two, one. Rachel, standing. I'm gonna take it to my forearms for my plank jacks. Pick your level. Plank jacks or standing jacks? We go in three, two. Let's go. Jacket. Jacket option. You can tap from here in this position as well, like Rachel, or you can Jack it. 30 seconds. Jack it out. You're back to standing after this. Come on. That water break, it's what you're working for right here. Keep jacking. Final ten. Let's go, team. Let's go. Come on. Earn that water break in 5, 4, 3, 2, 1. Way to go in. Nice work, Rachel. Water up. You are five circuits down. Five left. Officially the halfway point of your workout. Let's grab some water. Speaking of water, I personally love adding half a packet of element electrolytes to my water bottle before every workout. Not only do I look forward to it, but it's a great way for me to get charged minerals like sodium, potassium, and magnesium into my daily diet on a regular basis. I just love that. Element is also sugar free, so I know I'm not getting any additives I don't need along with it. And not only does it keep me hydrated, it helps with my energy levels and just my overall performance. You guys actually, did you know that your electrolyte status can actually impact your sleep quality? Like, that's game changing for me as a mom of three who is striving for quality sleep in my life right now. So I've been adding half a packet to my water bottle before every workout. Make sure I'm getting those minerals, make sure I'm staying hydrated, keeping my energy up, and sleeping really, really well, which is a goal around here. Element is my go to and my favorite electrolyte. If you want to try a free sample pack of element electrolytes, all you have to do is click the link below when you Purchase anything. You're going to get a free sample pack with purchase. So simply click the link in the description below. Grab your free sample pack and try all the flavors for yourself so you can determine which one you're loving. I'm currently loving orange, citrus, watermelon, red. I kind of love all of them. I kind of love all of them. I don't think you can go wrong. But having a sample pack is nice so you know which one is your favorite flavor. So check out the description below. It's got a link for you. Grab your free sample pack with purchase. All right, Rach, on the other side of our water break. Let's do this. Here we go. We're on circuit six. Back to standing, back to squats. We're gonna go a side to side step squat. But you're just gonna go to the right. So step to your right squat and add a heel tap. Right, tap it right, tap it. So loaded right here through that left leg, step right, heel tap. Then you'll go to your left. Then we're going to add some impact. Your 30 seconds. Step right starts in three, two. Let's go. Hit right. Tap it right, tap it. Nice work, guys. Step to the right and tap it. Step to the right and tap it. Drop into that squat. I realized, Rach, sometimes when we do these body weight workouts, we just start flying. So don't feel like you have to keep up with Rachel and I's pace. You get to go at your pace, right? It's all 30 seconds. Sometimes I do these workouts on my own. I'm like, we were cruising today. Four, three, two. One more and you're out. Same thing. Other side. Loaded on the right. Stepping left. Step to your left. Heel tap in three, two. Let's go. Hit left. Tap it. Nice. It's been a minute since we've done a body weight workout. I was just thinking that to be honest, you guys, we get more nervous to film body weight workouts than weighted ones, I think because sometimes they're harder. Right? There's no faking it. No. And we have actually an entire body weight program, our 00:30 program. So if you're ever traveling, it's a two, two week program. It's entirely body weight. So if you are looking for more no equipment workouts, you should check that out. 4, 3, 2, 1. Recover. All right, you're picking it up to a notch. Side to side. So hit, hit, hit, hit. All right, you're gonna go to your left. Let's hit left. Let's hit left we're gonna start our 30 second timer in three, two. Let's go. Left, right, left, right. Takes a minute to get in your rhythm. Push, push, push, push. Come on. 30 seconds. Up and over, up and over, up and over. Nice work. Yes, team. Come on. This is your cardio push. It's your push right here. Raise that heart rate. Add some power. Add some intensity. Yes, you can. Come on. Finish strong. Final five, four, three, two, one. Whoo. Walk it off. There you go. Nice work. Push that heart rate. Circuit 7. Curtsy tap. Right leg forward, left leg wraps. Curtsy, tap, curtsy tap. Then you'll do same thing, other leg, and you're gonna run it out. All out sprint, high knees, all out, high knee, sprint for 30 seconds. Let's go. Right leg, forward, left leg. Wrap and tap in 3, 2. Let's go. Wrap it, tap it, wrap it, tap it. Nice work, guys. I also feel like these body weight workouts are a great way to get acquainted with moves without dumbbells. If you're newer or just want to learn proper form, right? Absolutely. If you don't have access to. To a command, or if you're just, like you said, trying to really nail form, curtsy lunges, squats, lateral lunges. It's a great place to start. Using just your body weight can be so effective. Nice, guys. Final five. Four, three, two, one. Gonna switch the other side. Left leg forward, right leg is gonna wrap and tap. Same thing. Curtsy lunges in three, two. Let's go. There. Hit it. Grab and tap. Is kind of catchy. It is kind of catchy, right? We're called curtsy lunge. The wrap and tap. Now really targeting that outer glute, which I love. I love a good curtsy lunge. Nice work. Chest up, not collapsing. That front knee is nice and strong. Gonna track out. As I drop, it's not gonna go in. Gonna track out, right? Nice work. Keep a nice, strong front knee. Drive through that outer glute. You're almost there. Final three, two. Recover for ten. All right, all out. High knee sprint. All out. High knee sprint. You can march it. You can sprint it. It's 30 seconds, and it starts in three, two. Let's go, let's go, let's go. Get those knees up. Try and get those knees up in line with your hips. Come on. You're just running it out right here for 30 seconds. Body weight hit. Just keep moving. You got this, team. You got this, team. Come on. Come on. Circuit seven of ten. Only three left after this, guys. Three circuits left. Pushing you're working for that water break and that 30 second break between circuits. Three, two. Recover water. Nice work, guys. Seven down, three to go. Circuit eight, back to the mat. Plank reaches. We're just gonna do kneeling plank army crawl. Down, down, up, up. Mountain climbers standing ski runs with Rachel. Choose your level, choose your level. Starting with forearm plank reaches. My forearms are sweaty, right? Dropping down the forearm, you're just reaching away from you, one hand at a time. 30 second. Timer starts in three, two. Let's go. Reach right, reach left, reach right, reach left. You're trying to keep those hips as square and stable as they can as you reach away from you. Your core is designed to stabilize you as your arms and legs extend away from the core. Exactly what you're doing here. If I had to pick a favorite plank exercise, that was the most functional, I think it might be this. Once you master the plank, going to plank reaches is so functional. 3, 2, rest for 10. Army crawl. It's down, down, up, up. Forearm, forearm. High plank, high plank. Okay, start in high plank. Drop to your forearms in three, two. Let's go. Down, down, up, up, down, down, up. Can you switch your lead arm each time you drop? Switch the arm you drop with. Up, up, down, down, up, up. Nice work, guys. Crushing it. Yes, you can. One rep at a time. Come on. What would it look like If I said 10 more seconds of these army crawls? You got this. Stick with me. 5, 4, 3, 2. You're out. Mountain climbers. I'm going to take them wide. It's a wide climber jump. Switch, switch, switch. That's where we go. Rachel's got ski runs. Are you ready? Wide climber switches. 30 seconds. In three, two. Let's go. Switch, switch, switch, switch. Come on, team. You got this. You can do anything for 30 seconds. Yes, you can. Stick with it. You got this. Almost there. 10 more seconds. Yes, you can. Hang in it. Shoulders on fire for 5, 4, 3, 2. Recover. There you go. Shoulders long plank sequences. All right, you're on your butt. On your butt. On the mat for circuit nine is abs. And then we'll finish strong with circuit ten. Circuit nine, you're on the mat for abs. Alternating knee pulls right here. Fingertips face my butt. Hinges back. Shoulders on back. Pull, pull. It's your base move. You'll go to a double knee and you go to a full reverse crunch. You're there in three, two. Let's go. Pull, pull. Right. Use this one to catch your breath. Stop bending those elbows. You can take those away if you want to Add a challenge. Take away the hands behind you. Pull, pull, pull. Nice. Could reach for the foot. Reach for the foot. Nice work. Nice work, guys. Ten more seconds here. Option is gonna be to stay here, option is gonna be go to a double knee tuck in. 4, 3, 2, and 1. So you can stay right there. Hip flexors are starting to fire up. It's it back here with me. Tuck it, tuck it. That's where we go in three, two. Let's go. Tuck it, tuck it. Sit back, tuck it. Double leg. You got this. If you are starting to feel your hip flexors fire up like me, take it to the soles of your feet touching more of a butterfly. That's going to take some of the pressure out of your hip flexors. Put the work into your low abs. Take it to a butterfly. Knees go out as you pull in. Nice work. Come on, finish strong. You're here. 5, 4, 3, 2, 1. Whoo. Here with me, full body roll up. If you're with Rachel, you're on your back alternating leg kick out. All right? If you're with me, you're going all the way back, all the way up. And three, two. Let's go. All the way up, all the way back. Up and back. Up and back. Nice work. Come on. Inhale, back, exhale, pull it together. Inhale, back, exhale, pull together. You got this, team. Finish strong. Always fun to throw in some abs into a nice full body hit. Give you a little break before we take it up a notch with circuit number 10. Your final circuit in 3, 2, 1. Recover. All right, Rach, you ready? Let's go. Finish it. Your big finisher. Let's go. Big finisher is Circuit 10, and it is a progression into a burpee. Okay? So you're gonna do 30 seconds of squat and reach. Squat and reach. 30 seconds of holding a plank into 30 seconds of a burpee. You can walk the burpee, you can take it to a full burpee. That's your finisher. This is it. Circuit 10. No bonus round. You got three moves, one minute and 30 seconds of work yet left. Yes. Let's do it. Yes. Let's finish it, guys. Let's finish it right here. 1 minute and 30 seconds. Squat, reach, squat, reach. In 3, 2. Let's go. Squat, reach, squat,. Come on. 30 seconds here. In order to do a burpee, you need a good squat, you need a solid plank, right? So that's what we're working towards. Finish strong. I love breaking it down like that because we always say no. Floppy burpees. No floppy burpees, but it's good to break it down and practice each part. Practice each part and then you're going to put it all together. Finish strong, guys. 5, 4, 3, 2, 1. Nice work. Plank. You take a high plank or a forearm plank? I like a forearm plank better. I'm going to take that today. My wrists are a little bit cranky, so this is a good option. Here we go. Three, two. Hold your plank. Kneeling plank or full plank? Think about pulling your kneecaps up towards your thighs. Push your heels back towards the wall behind you. Pull your shoulder blades apart. Now pull your elbows to your toes. Do instantly feel that fire up. If you're with Rachel, pull your elbows to your knees and you're instantly going to feel your core. Just activate. Think about keeping that tension, elbows to toes, the entire plank. You are here for three, two and recover. All right? No floppy burpees. You walk them or you do a full burpee. Last 1. It's 30 seconds. It's 30 seconds and it starts in 3, 2. Let's go. Finish strong. Back up. You can jump at the top or stand up. You got 30 seconds. This is your finisher. Come on, team. You got this. Nice work. Keep pushing right here. You can do anything for 30 seconds. Yes, you can. Yes. Finish strong. You're almost there. Woo. Final four. Three, two. And recover. Nice work, Rachel. You don't need tons of fancy equipment. You got it done. Got it done. Body weight only. It was a fun one. Yeah. You always feel better. Always feels good to be on the other side of that. Way to go, team. Hope you're proud of yourself for showing up today. Let's stretch. Hands behind the head. Standing cat. Cow. Elbows collapsed. Round through the spine. I can't catch my breath. Elbows pull apart. Spread the chest apart. Do it again. Round through the spine, neutral spine. One more time. Round through the spine, neutral spine. Now, from here, drop to the left. Left hand reaches down the leg. Right hand reaches over the body. Nice hands. Come back to the head. Center. Drop to the right. Right hand slides down the thighs. Left hand reaches over. Nice work. Back to center. Hands behind the head. Now take it into a roll. Drop. Left roll. Collapse the spine. Open. Come up. Drop. Right roll. Collapse the spine. Open, come up. That feels good. Right quad stretch. Standing on your left leg. Right heel to the glute. Tuck your tailbone to me. Soft bend in that standing leg. I hope you're so proud of yourself finishing this hit workout. Full body. Crushed it. You did it. You're stronger and better for it. Kick those right toes up towards the side ceiling. Give me a nice scoop and reach. Do it again. Scoop and reach. Now standing on the right leg, pull the left heel towards the glute. Tuck your tailbone. Lengthen through that hip flexor. Really felt those at the end with the core. Nice work, you guys. Now kick those left toes up towards the ceiling. 2. Scoop and reach. Lengthen through that hamstring. Scoop and reach. Lengthen through that hamstring. Scoop and reach. Take the hands right behind the back. Big chest expansion. Pull the knuckles away from the tailbone. Open the chest. Open the shoulders. Nice work. Flap those wings. You did it. 30 minute full body hit. High fives you at home. We'd love to see you back on the mat for another workout soon. Awesome job crushing that full body hit. If you loved it, hit. Subscribe to my YouTube channel here. I've queued up another workout you might like. Otherwise, I'd love for you to join me in a two week challenge using no equipment and just your body weight. Get stronger. You can find that challenge in this playlist right here. Have a great day.