welcome to your 2022 fitness challenge this is the perfect daily workout routine because it
targets your entire body in only 15 minutes with no equipment and no jumping i challenge you to
do this workout daily for at least 21 days to get into the habit of working out this year so
let's go right ahead and get into the workout this workout consists of three different sets and we
won't be repeating any exercises set one focuses on arms and full body starting with inchworms
to do these simply reach down to the ground and then walk out into a plank
then walk your hands back towards your feet and stand up to repeat the same motion
if this is too intense on your hamstrings you can do the same motion except bending
your legs this is a nice and easy move so you got this we are going to have a great workout
we're almost done with inchworms and then we're going to move into
a 10 second rest before we start the next exercise
great job you now have a 10 second rest and next we're going to do plank shoulder taps
go into a plank position and tap one hand to its opposite shoulder
and repeat make sure to alternate hands each time
you've made it to another 10 second rest and up
next is mountain climbers which is a great full body exercise
try to drive your knees to your chest as fast as you can or if you need to take out the impact
just do the modification shown on the left side i will be showing modifications throughout this
workout so don't feel bad if you need to do them they're there to help you out when you need
quick rest before we move into push-up lift
to do this start in a high plank and then go down onto your stomach once you are laying on
your stomach lift up your legs and chest and then push back up into the plank position to repeat
if you can't do a full push-up yet that's totally fine just do it on your knees the more often you
do this workout the easier it should get so then you can challenge yourself to do the full push-up
only two exercises left after this and then you're all done with set one so don't give
up now we are so close to finishing this set quick 10 second break here
and then we'll move into some plank toe touches
start in a plank position and then go up into a downward dog while reaching one arm towards
its opposite foot if you can't reach for your foot then just try to reach towards your knee
in addition to this fitness challenge i also have a flexibility challenge that
will be posted on january 8th that you can do as a cool down after this workout
and it will make exercises like this one even easier as your flexibility improves
there's only one exercise left of the set which is just a regular plank
on your elbows it's only 40 seconds so you can do it
only a little bit longer of holding this plank and then we'll move
into set two which is a leg focused set feel free to take a little bit longer break
in between the sets if you need it you can take anywhere between 30 seconds to a minute
just make sure if you're pausing the video to take a little longer rest between sets to come
back because i know you will feel so good if you don't give up and complete this entire workout
to start off set two we will be doing some lunge taps bend one leg to go into a side lunge while
reaching your hand to tap your foot then repeat that motion switching lunges as fast as you can
next we'll be doing skater hops if you need to take out this small jump feel free to
modify by doing skater steps that will be shown on the left this is a great move to
get your heart rate up before we move into some effective leg exercises on the floor
you did so good with those skater hops and believe it or not we only have two exercises left of set
two once we're done this set you'll already be two thirds of the way finished your workout
for this one go into a side plank on your knee and then lift your top leg
up and down to get the most out of this move try to do your leg lifts slow and controlled
another well deserved 10 second rest i don't know about you but
i felt that one in my legs and now we're just going to repeat it on the other side
you're well over halfway through now and in my opinion the last set is a bit easier
so if you've made it this far you can definitely make it all the way to the end
it looks like my cat wanted to join us for this exercise
for the next exercise you will need to go on your hands and knees
then we are just going to lift one leg in a half circle motion and repeat in the other
direction this is your last move of set two before we do set three which is ab focused
after this quick break let's switch to repeat that same move on your other leg
and that's it for set two so feel free to pause the video
for a longer break if you need to before you come back for set three
to start off set three we'll be doing some sit-ups
or if you can't do sit-ups yet just use some crunches
next we'll be doing in and out which is a great core exercise
to do in and out start seated with your legs bent and your arms straight
behind you then bend your arms to lay back while straightening your legs and repeat
to make this even more challenging you can do it without placing your hands on the ground
stay seated as next we'll be doing some russian twists
for this move sit with your legs lifted and one
foot over top of the other then simply twist from side to side
only two more moves until you have completed this entire workout so no point in stopping now
next up is crab toe touches if you can't do toe touches then just touch your knee instead
to finish off this workout we're going to hold a side plank
you are so close and this one is nice and easy less than two minutes left
next switch to do the plank on your other side
this is our last exercise so i really hope you enjoyed this workout if you did make
sure to give it a thumbs up subscribe to my channel and also share this video with a friend
so they can do the daily workout challenge with us also comment down below which exercise was
your favorite so i know you made it to the end and i will see you back here again tomorrow bye