🔥 13 MIN-Full Body Beginner Workout at Home Day 0 скачать в хорошем качестве

🔥 13 MIN-Full Body Beginner Workout at Home Day 0

Boost your strength, burn calories, and energize your day with this full-body workout at home — no equipment needed! 💪 Each exercise is 1 minute of training followed by 20 seconds of rest, designed to work all major muscle groups while keeping your heart rate up. Perfect for anyone who wants to stay fit, strong, and healthy at home. ✅ 1 min exercise – 20s rest ✅ Full body workout ✅ No equipment required ✅ Suitable for beginners & intermediates 🔹 Workout plan: • March with arm raises • Squat • Side leg raises • Alternating reverse lunge • Front kick • Plank shoulder tap • Knee to chest crunch • Superman • Squat with front punch 🌱 Motivational Quote (Persian wisdom in English): “He who has health has hope, and he who has hope has everything.” – Avicenna (Ibn Sina, great Persian polymath) Let’s build a stronger body and a stronger spirit — one workout at a time. ✨ --------------------------------------------------------------------------------------------- 🔹 Workout Plan & Timeline 00:00 – March with Arm Raises (60s) 01:00 – Rest (20s) 01:20 – Squat (60s) 02:20 – Rest (20s) 02:40 – Side Leg Raise (Right) (60s) 03:40 – Rest (20s) 04:00 – Side Leg Raise (Left) (60s) 05:00 – Rest (20s) 05:20 – Alternating Reverse Lunge (60s) 06:20 – Rest (20s) 06:40 – Front Kick (60s) 07:40 – Rest (20s) 08:00 – Plank Shoulder Tap (60s) 09:00 – Rest (20s) 09:20 – Knee to Chest Crunch (60s) 10:20 – Rest (20s) 10:40 – Superman (60s) 11:40 – Rest (20s) 12:00 – Squat with Front Punch (60s) 13:00 – Workout Finished --------------------------------------------------------------------------------------------- #HomeWorkout #FullBodyWorkout #NoEquipmentWorkout #FitnessAtHome #BodyweightTraining #WorkoutMotivation #FatBurnWorkout #StrengthAndCardio