20-Minute Full Body Equipment Free Workout (Body Weight)

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Hi Everyone!

It’s workout time! Let’s start the week off right with a brand new workout! Today’s workout takes 20-Minutes to complete 1-Round. Depending on how much time you have, you can stop after one round, or repeat it up to 3X for 60-Minutes total workout time.

When I teach this style of workout in my Boot Camp classes we do 2-Rounds plus a 10-Minute Warm-up and Cool Down for a total workout time of 60-Minutes. It’s important to listen to your body.

In case you didn’t hear the big news that I posted about in my Surprise! 2016 Will Be a Year of Change… Blog Post….I am expecting a baby in late June or early July. I am almost out of the first trimester, but if you are wondering why I am not pushing 100% and going as hard as I normally do during the workout that’s why. That doesn’t mean you shouldn’t be pushing as hard as you are able to go!

During the first trimester the baby is unable to regulate it’s body temperature, so although it’s fine to workout at a moderate intensity (you should be able to talk) you don’t want to work out so hard that your body temperature shoots up & you are gasping for air. I could have pushup a little bit harder than I did in this video, but I wasn’t feeling 100% so I listened to my body and kept it a bit lighter today.

Another thing about being pregnant….at times (like tonight) there are extreme amounts of bloating. It looks like I have a baby bump in the video, but it’s not actually there yet. I took the photo below yesterday. Fluctuations throughout the day are normal & nothing to worry about!

baby bump 12 weeks_Fotor

12.5 Weeks Pregnant-Working on a Baby Bump!

I hope you all enjoy the workout! I will be posting some pregnancy specific posts throughout the week & of course plenty of workouts!

Have fun!
Melissa

Set Your Interval Timer for 15 Rounds of 30/50.

30-Seconds Cardio (High Knees or Cardio of Choice) Between Each Exercise

  1. Surfer
  2. Hip Thrust-Right
  3. Hip Thrust-Left
  4. Side Lunge Punch
  5. Mountain Climbers
  6. Leg/Hip Lift
  7. Angel Abs
  8. Plank Knee Sweep-Right
  9. Plank Knee Sweep-Left
  10. Burpee
  11. Lunge Hop-Right
  12. Lunge Hop-Left
  13. Warrior III-Right
  14. Warrior III-Left
  15. Sumo Pushup

Repeat 1-3X
Optional: Pair with 30-Minutes of Cardio

High Knees

High Knees

Surfer

Surfer

Hip Thrust: Part 1

Hip Thrust: Part 1

Hip Thrust: Part 2

Hip Thrust: Part 2

Side Lunge Punch: Part 1

Side Lunge Punch: Part 1

Side Lunge Punch: Part 2

Side Lunge Punch: Part 2

Mountain Climbers

Mountain Climbers

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 2

Angel Abs: Part 1

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 2

Angel Abs: Part 3

Angel Abs: Part 3

Leg Sweep Plank: Part 1

Leg Sweep Plank: Part 1

Leg Sweep Plank: Part 2

Leg Sweep Plank: Part 2

Burpee: Part 1

Burpee: Part 1

Burpee: Part 2

Burpee: Part 2

Burpee: Part 3

Burpee: Part 3

Lunge Hop: Part 1

Lunge Hop: Part 1

Lunge Hop: Part 2

Lunge Hop: Part 2

Warrior III: Part 1

Warrior III: Part 1

Warrior III: Part 2

Warrior III: Part 2

Sumo Pushup: Part 1

Sumo Pushup: Part 1

Sumo Pushup: Part 2

Sumo Pushup: Part 2

16 thoughts on “20-Minute Full Body Equipment Free Workout (Body Weight)

  1. Joo

    You are so awesome and such an inspiration, Melissa! It’s been almost three weeks since I found your channel on Youtube and it has been absolute blast for me!!! Congrats on your baby news, you guys, you and Jesse seem like such great people and I am glad that I came to know your workouts!! Stay well, I will keep following all of your over 700 workout vids(LOVE LOVE LOVE!!!!)

    A fitness addict from South Korea 🙂

  2. Nicole

    Congratulations!! I feel like I know you I’ve been doing your workouts for over a year now and they have changed my life. So happy and excited for you guys!(:

  3. Anonymous

    I am so happy for you and Jesse. I have been doing your workout for over 4 years. It is like a friend having a baby. Children are a gift for the Lord. What a blessing . I’m sure you both will be amazing parents , I have 4 and each one is unique and wonderful. I will be praying for a healthy pregnancy and baby. !!!

  4. Kim

    Melissa, what an inspiration you are. Could you please give tips for losing body fat for this 51 yo female? I eat clean but can’t seem to shed the belly fat. Help! Also, congratulations on your pregnancy. I wish you a healthy 9 months. Thank you!! Merry Christmas!

  5. Marina

    Very excited and happy for both of you. What a precious gift and something to make the holidays even merrier! Can’t wait to see mommy, daddy, and baby pics : )

  6. Well it does not look like you are taking it very easy to me Melissa. I have been involved training a few ladies through the pregnancy and I look forward to any information you may find helpful to others (and myself) who may be experiencing your condition in one way or another.

  7. Anonymous

    Melissa, I’ve been doing your workouts for a little over a year! I love them. I just found out I am pregnant too about a month behind you. I am struggling in my workouts and am looking forward to seeing how you adapt and film new workouts through this period! Congratulations

  8. Valerie

    Congrats again. I know you will inspire women to keep going while pregnant. I ran up to my 6th month, by then my joints felt weird and I had a visible bump. I went to walking and weighted workouts without any jumping. It is possible to continue.

  9. Kristen

    Congratulations to you and your husband!! I’ve been following your blog for over a year now and I do one of your workouts almost everyday. I almost feel like I know you! So I was super excited to hear the news. My sister is due in June 2016 and I will be an aunt for the first time, so I share a little of the excitement!

  10. Carey

    Yeah first work out of year! 2016
    From holidays in San Duego! I’m with 34 swimmers on training camp here from Alberta Canada! Thanks Bender Fitness

  11. Caroline Omolo

    Hi Melissa. Congratulations on the pregnancy. I am sure you and Jesse will make great parents. I live in Kenya Africa and I have been doing your workouts along with you for a little over 4 months now and I love them! And, results are already showing. I used to go to a gym but I completely abandoned the gym when I found you on YouTube. Thank you so much. You have been such a blessing. Praying for you as you go through this pregnancy.

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