This full body workout is 28 minutes long. Has no repeated exercises. The Full Body Workout will keep your brain interested. The Full Body Workout will work your muscles from different directions without any equipment.
The Secret Psychology Behind the “No Repeat” Workout Plan
If you have been working out at home for some time you have probably reached that point of workout tiredness. Doing the exercises over and over can feel very boring no matter how good the music is playing in the background. When your brain knows exactly what is coming next it is easy to stop paying attention lose your focus and just go through the motions.
This is where the “no repeat” workout comes in. The “no repeat” workout gets rid of the idea of sets and rounds which completely changes the mental part of working out. In this 28-minute Full Body Workout you will do an exercise for a time and when the timer beeps you are done with that move for the whole session. You will never have to do the Full Body Workout move. This changing of exercises is a trick. The Full Body Workout keeps your brain focused forcing you to be in the moment and pay attention to what you’re doing right now. Before your mind even has a chance to feel tired or bored you are already moving on to a challenge. The Full Body Workout is an option when your usual home workout feels old, boring or not exciting.
Physical Advantages: Working the Body from All Directions
Beyond the benefits of stopping boredom the “no repeat” workout offers some very unique physical advantages. Traditional circuits that use the exercises over and over stress specific muscle groups in a very straight and repeating way. While this is good for building endurance it can sometimes miss the muscles that help keep you stable.
Because the Full Body Workout puts together a range of moves in one 28-minute set it forces your body to get used to changing movement patterns. You might go from a move like a squat jump directly into a horizontal and steady move like a plank walk and then go into a single leg balance task like a reverse lunge. This wide range of movement directions makes sure that you are working your muscles from directions that a normal circuit would miss. You are not building strength you are improving your balance, how fast you can move and your overall ability to do things. The Full Body Workout burns 270 calories. The Full Body Workout needs no equipment, just your own body weight and how you move.
Phase 1. The Active Warm-Up
You will be moving through moves at a quick pace so getting your joints and nervous system ready is very important. This quick warm-up makes sure your muscles are ready for the demands of the Full Body Workout.
• Jumping Jacks or Low-Impact Alternative: Start by getting your heart rate up and moving blood to your arms and legs. If you are doing jumping jacks focus on moving your hands all the way above your head. If you need a low-impact choice just do paced step jacks moving one foot out to the side while raising your arms alternating sides in rhythm.
• Leg Swings: Hold onto a wall or a strong piece of furniture for balance. Stand up straight. Swing your leg forward and backward like a clock. Don’t force the height of the swing let the motion naturally stretch your hips and hamstrings. After 30 seconds switch to your leg. There is no need to rush focus on a movement.
• Arm Circles: Stand with your feet shoulder width. Stretch your arms out to the sides like the wings of a bird. Start making circles then slowly make the circles bigger until you are making big sweeping motions. After 15 seconds turn the direction. This helps your shoulders move better which is important before doing body moves like push-ups and planks.
Phase 2. The Main Workout
This is the part of the “no repeat” challenge. You will work for 40 seconds rest for 30 seconds and then go to the move. Don’t hold back because once a move is done it is over for good.
• Squat Jumps or Squat Pulses: Lower your hips back and down into a squat keeping your chest up. Jump up pushing through your feet to leave the ground. Land with your knees bent, absorbing the impact and immediately go into the rep. If you want a move without jumping replace the jump with a pulse: stay at the bottom of the squat and bounce up and down just a little to make your thighs burn.
• Push-Up to Plank Walk: Start in a plank. Do one push-up bringing your chest to the floor and pushing back up. Then step your hand and right foot out to the side then your left, moving sideways in a plank position. Do another push-up then walk to your starting spot. This works your chest, triceps and your whole core.
• Reverse Lunges: Stand up straight. Take a step back with your foot and lower your hips straight down until both knees are at 90-degree angles. Push off your foot to return to the standing position then step back with your left foot. Keep your body straight your core tight. This move works your glutes and hamstrings a lot.
• Side Plank with Reach: Lie on your side resting on your elbow with your legs on top of each other. Lift your hips off the floor so your body is in a line. Reach your arm up to the sky then slowly move it down and under your body twisting your body a bit. Reach up again. Repeat. Do 40 seconds on the side then 40 seconds on the left side.
• Bear Crawl Hold: Get on all fours with your hands directly under your shoulders and your knees under your hips. Tuck your toes under. Lift your knees one inch off the floor. Your back should be flat like a table. Hold this position with your core and quads tight for 30 seconds. It looks easy it is very hard.
• High Marching: End this part with a burst of cardio. Run in place lifting your knees high as your waist while moving your arms strongly. Land gently on the balls of your feet. If you want to reduce the impact do a high-knee march focusing on speed and a strong core every step.
Phase 3. Cool Down
After a workout with moves you need to bring your nervous system back to a calm state.
• Childs Pose: Kneel on the floor sit your hips back on your heels. Stretch your hands in front of you letting your chest move toward the floor. This helps your lower back and shoulders feel better.
• Seated Spinal Twist: Sit on the floor with your legs stretched out. Bend your knee. Put your right foot over your left leg. Wrap your arm around your knee and gently twist your body to look over your right shoulder. Breathe, then switch sides.
• Deep Breathing: Lie on your back. Sit comfortably. Take deep breaths inhaling for four counts and exhaling for six. Let your heart rate slow down completely.
Coachs Tip: Handle the Details of a No Repeat Workout
The best thing about a “no repeat” workout is the variety. That variety is also its main challenge. Because nothing repeats it is easy to get confused in the middle of the workout or forget which move is next while you are out of breath. You don’t want to waste your 30 rest time trying to remember or look up the move.
To make sure the Full Body Workout flows smoothly you need to get everything ready before you start. Write all the moves on a whiteboard a piece of paper or on a tablet screen. Put this list in a place where you can see it while you are working out. Also use a timer app on your phone that automatically sets 40 seconds of work and 30 seconds of rest, for rounds as needed. By using an app for timing and keeping the list of moves you remove all the hassle. You don’t have to stop, think or touch your phone; you can just look at the board listen for the beep and do the move with focus.