45 Min FULL BODY WORKOUT | No Equipment | No Repeat | Rowan Row

► 45 Min FULL BODY WORKOUT | No Equipment | No Repeat | Rowan Row
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And here it is a full 45min full body workout with no equipment and no repeat.
I did not make it super intense so everyone can complete the whole workout.
Great for those who does not have any equipment as this workout it is body
weight only and it is super effective. Give it a go and let me know how you find it.
Enjoy!

[Ryuzaki.Lawlite]

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 ❣❣

[mirzofitness]

THIS is Powerfull FULL workout thanks!

[Orexzy]

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.

[BenMartin-edzu]

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)

[suraj_]

Day 1 of workout and feels good.


Guys please remind me daily by liking 😂 in case i forget to workout.

[ЗинединЗидан-му]

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 :)

[gianfrancodeluca]

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

[bigoofers]

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

[THE_KHABRI_GUY]

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

[arthurmoore]

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

[Vinsezzo]

I m from india and im your fan i build a good physique at home thnx to you sir...❤️

[guaramo]

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.

[grizzly_rena]

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🙏🏽

[debdas]

Thank you Rowan. Great workouts. Need lot of energy to accomplish this but did it today. Thank you again ❤😊

[spaced-outbutterfly]

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

[Muffins]

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

[josefadams]

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!

[manishrasal]

Thank you so much bro!
I owe you a lot ❤

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 🙌

[ShrivastavaSahil]

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..