45 Min FULL BODY WORKOUT | No Equipment | No Repeat | Rowan Row
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- Опубликовано: 29 сен 2024
- ► 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!
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 ❣❣
Hey bro, this was really helpful for me atleast so yea I really appreciate it and I still can't believe u did this manually like damn that's gotta be some serious work right there.
Thanks Bud
God bless
Actually this is same for all days in a week ? Means we have to do the same only ? 😬
@@aswinikumarsahoo2272 You Can Use this as an second full body workout for evening and can target different muscle groups on daily basis in the morning. Just Be Creative King You Got This 🤛🤟
Rowan bro you are the best 🙏 thanks for the great work you do ! Greetings from Canada 🇨🇦
i got absolutely destroyed just halfway through this..cant complete it...years of zero exercising and lazing around had totally wrecking my used to be athletic body.....i dont get fat, but i totally noticed my muscle kinda turned soft these past few years.....halfway through this, i got dizzy and had to sit down and rest my head on my arm while facing down.....sweat dripping out like crazy and my shirt totally soaked in sweat even more than when i was exercising.....a few minutes later, i fully recovered......it felt horrible, but i think i should try it again until i can complete it....i might do some more later in the evening and will stop before i got to that point again
Okay this is me after doing this workout.
I don't understand why everyone is so chill like "thank you it was great workout"... like seriously?
How fit are you to say that!! It's really mind blowing..
So, this is my 4th attempt today to try finishing this workout. I could barely do 25 - 30 min last 3 times. This time i really thought i'll see some change and do it easier than before.
But man! i was gonna give up in my 2nd exercise, it took all of me to finish this entire workout today.
I turned blue after finishing it and bruh my heart, if it was an engine i would be ferrari that's how fast it was beating.
Took around 15min to cool down but that cold shower after workout never felt this good!! It was really good you gotta try it!
It was a great session but not at all easy (atleast for me). I gained around 40 pounds in last couple months so this might be intense only for people like me? IDK try it to find out.
Good luck for those trying this out! Just don't give up!
That was the perfect amount of “ motion is lotion potion “ for this morning. Grateful for this video Rowan!!!
Thank you Rowan,
It’s simpler and best execution. Helped a lot. 😊
It was a great full body workout section!. Thanks so much for it 👍
His calmness is gud...but it's surprising the way he knows when am not doing it right cos each time he corrects a posture it works for me
Best 40 min of my day 🦾
Great workout!
You're awesome, man...
Thought I was fit tho... you got me breaking... haha
its seems easy and doable...highly researched
Just did your workout 😅whoo thank you
I am ready to spend these 45 min right now.
Awesome workout
Hi
Please make video in diet plans
My arms pain so much
is this better for calisthenics
is this a daily workout?
Nice bro ❤
Where are you from brother
Me also from india
Iam india your fan build a good physique at home rowan row
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.
keep it up hero, i will start this workout soon too, let's improve and grind
@@Mehayume I almost forgot about this comment thanks for reminding me I also updated months 3 is there and yes keep going we can do it.
Keep going bro
keep going bro
Keep it up bro
THIS is Powerfull FULL workout thanks!
Forbreal❤
Depression is when bro says 20s left😢
😂
lol
That's just motivation
In first sets - wow I have 20 more seconds to do 🙌
In last sets - no that's hell 🤡
😂😂
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
Yo I recommended Caroline girvan- calisthenic playlist. It’s definitely challenging
It’s 5 video playlist.
Day 1 of workout and feels good.
Guys please remind me daily by liking 😂 in case i forget to workout.
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..
hows day 2?
@@BlastGamez so great!
Let's goo
45 mins full body workout out. 48 hours full body pain 😢
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
I'm 12 getting shape for my sports feel the same way as you let's get this money baby
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 :)
That’s a great start to your journey
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
good luck!! :3
good luck bro !!
Good lukewarm
Same here brother, almost yacked on the last phase. I’m sweating like I’m inside a sauna
ive watched this like 3 times already, did you happen to find any more videos like this?
I m from india and im your fan i build a good physique at home thnx to you sir...❤️
@Nadeem.548 ❤️🙏
Kitne din Lage dost
@@UmeshYadav003 din nhi bro strict diet or discipline k sath 2-3 months me
Same bro first I started doing by 10 minutes workout of his then canceled Gym subscription and started doing his workouts, and then in very less time I started seeing results 😂😂
@@JayWaskarHi bro, I am from Mumbai, can you share a link of his video which you are following for a home workout.
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)
Bro it's made like that even a beginner can do..... whenever I lose the focus in working out I starts with this one...helps me alot to regain my strength and after doing it for a couple of weeks I can do the exercises that I wasn't able to perform at the Beginning... you can try thenx he's absolutely a beast.... start with that 20 min cardio
Couldn't keeps up but you definitely motivated me
Thanks homie
Day 1 - I quit after 18 minutes and 21 seconds i can't even able to move my body properly damm
So day 2 I did till 33:07 it's hard but I did more today
3rd day i hope I'll finish that I finished that today but I skiped for 2 days but I did it fully
Day 4 I did it again it's easier
Day 1: Did 30 mins with full effort,it had my hands shaking and burning in the abs part.
Day 2: Did the complete 40 mins today,with a severe ache in thighs, but it was good
Day 3: Rest day( i was rlly sick )
Day 4:completed with not so much exhaustion as the second day,also i have to really reduce my calorie,sugar intake😅.(ps-rest day rlly helps)
Day 5:It has been a long time since i worked out,due to my lack of sleep routine,and i have lost the small bit of shape that i have gained from the previous ones,did it again today.feeling a lot better,and i have even implemented a diet plan.
Day 6-8,as it was my birthday week i was on a trip,and maintained a calorie deficit without the workout
Day 7: i thought about more of focusing on abs hence from today i am doing , the 30 min summer shred and 10 min abs workout, if u are intrested you can follow my updates in 30 min summer shred
YO BRO HELLO
@@THE_KHABRI_GUYhelloo
do you follow any diet plan? if yes pls share. I'm 55kg, want to gain some but don't want to get belly fat lol... I've started this work out session it's my day 1
Are u still do this workout bro?
@@irshadtelsang155i used chat gpt for a diet plan and i am currently following it
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
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.
day 1 - 18mins
Most heartbreaking semtence: "HALFWAY THROUGH"
Tiger Shroff...😂❤
I am from India and I like body building Like your video brother I have subscribed your channel nd I will doo workout every day from 4:00am It's my promise
I am on 75 days hard challenge
What day you on?... I'm also doing it. Im on day 7
I am just starting so how many times a week should I do this.
I have no time for gym.
So I will specifically do only this!
Have you seen any changes?
Any noticeable progress?
Day 1 ;- 29 min
Day 2 ;- COMPLETED😭 (Painfully😞)
Day 3; Rest
Day 4; Completed with ease
Day 05?
@@SanchitTyagi-ou4uihe died on day 5 😂😂
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
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🙏🏽
YEAAHHH, SUFFERING 🔥
I surely did wake up in pain. Could I do another body workout today. I am so proud.
İts my first tim eand im ded
My heart:- please stop
Me:- no I will not
My heart:- if you don't then I definitely will
Hmm can I workout this exercise 😅iam 10 years old not kidding seriously pls tell me
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!
Bro u sound Britain
@@abdallahyusif lol - nah I’m from 🇺🇸
i can't keep up i only got 17:43 min i think im going to die pls bruh chill im in my death time then bruh said try keep up 20 seconds left 💀
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
He talks EVERY SINGLE TIME‼️ I don't like when people do that, not for me 😢👎🏻
i subbed im a kid this is great motivation thanks my man!:)
Best workout routine. I really like this because of the breaks in-between which makes it easier for beginners to start ❤
Depression is when bro says 3 more exercises left 😭
I usually do very short workouts due to lack of motivation, but some how I made it through the end 🥹😁, HOORAY 🎉!!
Thank you so much bro!
I owe you a lot ❤
Can i do the same workouts daily for 5 days
Yes
On 1 day I can't do it properly on 2 day I hope I do it perfectly
Can being consistent on this workout help me lose weight and build muscle?
Yeah if your diet is good
Hi Rowan... I like your workouts because it looks very natural and i think no artificial protein substitutes are involved. Can you pl share your diet on a day basis.. Like breakfast to dinner.. Thank you 👍
Thank you very much for this workout brother, I didn't think I was going to manage doing the entire workout at first but as I pushed myself I realized it was much more doable than I thought, this workout is not only for the advanced but it is also perfectly designed for intermediate and amateur athletes. I was able to complete this entire workout on my first attempt. 🙏🏼 Thank You.
Same here brother!
Is it with this work out he got all this mascular body
This video will be my daily workout, there are so many videos out there that can be said to be good but this video is very complex.
How many Calories lost when i do these exercises? Has anyone calculated it?
0:46 for daily user
Would this be good if i cant change my diet as a small 15 year old?
Me who cant Evan do 1 pushups😢
These routines are so fun and easy to follow, Been doing quite some time now, and ngl it really helps keep me in shape, especially for my abs.
On holiday for 10 days, mate, and I'm loving doing this every morning
Hey Rowan new subscriber and just finished this workout as part of my 5 day a week workout..Love uour accent mixed with British accent lol and love your personality ... Great work out to the start of the week ❤
I’m only 12 but this is gonna help a lot for football next season. Thank you!
I am dead
45 min workout in a 40 min video love to love it 🤣🤣🤣
This hits different in summer with no ac
In India I felt mild dizziness without taking water
Thankyou so much ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤
Great workout! Perhaps, because I had to modify and do low impact, the 30 sec. between exercises seemed a bit long for me, but maybe not for those who put in full effort.
ITS DAY ONE I JUST DID 8 MIN OF WORKOUT AND MY LEFT HAND STARTED TO BE PAINING SO I AM NOT PUSHING TOO MUCH CUZ I FEEL IT MIGHT PAIN MORE BUT DEFINITELY I WILL MEET YOU IN DAY TWO THAT IS TOMMOROW SO SEE YOU TOMMOROW
Thank you Rowan. Great workouts. Need lot of energy to accomplish this but did it today. Thank you again ❤😊
Day 1. Felt great 😊😊😊(12 May 2024)
Day 2. Felt great. Bit stronger. (15 May 2024)
Day 3. Felt challenging 😅(16 May 2024)
Day 4. Felt easy in the beginning but harder in the middle 😮😮(17 May 2024)
Day 5. Felt easier 😁(18 May 2024)
Day 6. Felt easier😊😮(19 May 2024)
Day 7. 1 week complete! Felt easier😊(20 May 20204)
Day 8. Felt easier 😄(21 May 2024)
Day 9. Felt a little tough🤨(22 May 2024)
Day 10. Felt a little tough...😟(23 May 2024)
Day 11. Felt easier. Took a 2 day break 😁 (26 May 2024)
Day 12. No difference 🤨(27 May 2024)
Day 13. Better than yesterday. not the best. Started diamond pushups without knees!!! 😁(29 May 2024)
Day 14. 2 weeks complete!!!!!!🥳. Feeling a little stronger. (31 May 2024)
Day 15. Better than yesterday. 4x10 pushups 😄(1 June 2024)
I m at 40 and still able to this 45 mints quite easily ,
One thing I m not convinced is the drinking of water in between exercises as Water is taken after atlasest 20 mints of workout.Otherwise it will create air in stomach .....
He has a beautifil body.
Day 1 of doing this i will travk my progress through this comments
- it feels like hell i am so damn weak what even i made me think a 13 yr old can do something made for adults?made it though
Good basic movements. I have a 15 year old who's interested in working out. I think I'll make this a staple. It's easy enough to be conscious of the body synergistics and practice good form. I love the full body movements and the breakdown of upper, lower, and core exercises with the little burn at the end. Good job on the creation and execution of the workout strategy. I am very grateful.
❤️😚
How much days? We do theese exercises?
Yes,Action Speaks Louder Than the Words.😅😅 Let's do it!!!!!!
Do i have to do these moves in 3 sets 5-6 times to grow muscle or is doing it all once enough for 4 days in a week?
You Can Gets Looking That`s OK My Brother`s,
Any girl is here ?
If you do this workout daily, you too can manifest time dilation to fit a 45 min workout into 42 minutes
Jokes aside, been looking for other online workouts recently, this is a decent workout for beginners. I found that going for 40 seconds with 20 second rest hit the spot for me.
So just random advice from a stranger, it would be cool if you added beep timers at 40 seconds and 45 seconds for people who want to follow along for higher intensity workouts without the need to check the screen
This workout is everything one NEEDS to keep FIT. Appreciate the compilation ❤❤❤
Completed everything In one go with perfect.
Uff the pump
I can,t belive I did it all from the first time since 5 months of sedentarity ... I gonna do it every 2 days , one to train and the other to recover 🎉
I m pretty disappointed to myself cause I couldn't do any of the exercises fully
Can anyone let me know how kuch days it takes to lose 10 kg weight 😢??????
Awesome workout just loved it, perfect pace and perfect structure 👍🏻