Summary of 45 Min FULL BODY WORKOUT | No Equipment | No Repeat | Rowan Row

In this YouTube video, Rowan Row leads a 45-minute full-body workout that requires no equipment and consists of five sections: warm-up, upper body, lower body, core, and High-Intensity Cardio. Below are the key wellness strategies, self-care techniques, and productivity tips discussed throughout the workout:

Key Wellness Strategies and Self-Care Techniques:

• Dynamic Warm-Up:
  • Neck rotations
  • Shoulder rotations
  • Arm rotations
  • Hip rotations
  • Hamstring and lower back stretches
  • Side lunges
  • Knee-to-chest stretches
  • Squat rotations
• Upper Body Workout:
  • Pike walkouts
  • In-and-out push-ups
  • Low plank to high plank transitions
  • Regular push-ups (with knee modifications if necessary)
  • Burpees
  • Plank shoulder taps
  • Pike push-ups
  • Diamond push-ups
• Lower Body Workout:
  • Squat jumps
  • Alternate side lunges
  • Alternate front lunges
  • Squat walks
  • Glute bridges
  • Alternate curtsy lunges
  • In-and-out squats
  • Squat holds
• Core Workout:
  • Star crunches
  • Bicycle kicks
  • Leg raises
  • Regular crunches
  • Reverse crunches
  • Alternate L-sit toe touches
  • Plank hold
• High-Intensity Cardio:
  • High knees
  • Cross-body crunches
  • Mountain climbers
  • Jumping jacks
  • Butt kicks
  • Squat punches
  • Side-to-side floor touches
  • Fast feet

Additional Tips:

• Breathing Techniques: Emphasize breathing in during the lowering phase of exercises and exhaling during the exertion phase.
• Focus on Form: Maintain control and proper form throughout all exercises to maximize effectiveness and minimize injury risk.
• Post-Workout Stretches: Recommended to perform static stretches for 3 to 5 minutes after completing the workout to aid recovery.

Presenters/Sources:

• Rowan Row

Notable Quotes

— 22:42 — « Pain is love. I love it. You got to suffer to enjoy. »

— 40:05 — « That was good. That was really, really good. »

Category

Wellness and Self-Improvement

Video