Health and Fitness _ 20 MIN FULL BODY WORKOUT

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Hello and welcome to this health and fitness vlog! Today, I'm going to guide you through a 20-minute full-body workout that will leave you feeling energized and strong.

Before we get started, let's make sure we have everything we need. Make sure you have comfortable workout clothes, a water bottle, and a towel. We'll be doing a mix of bodyweight exercises, so no equipment is necessary.

Alright, let's get started! We'll start with a quick warm-up to get our muscles ready for the workout.

Warm-up:

Jog in place for 30 seconds
Jumping jacks for 30 seconds
High knees for 30 seconds
Butt kicks for 30 seconds
Great job! Now that we're warmed up, let's move on to the main workout.

Full Body Workout:

Squats - 3 sets of 12 reps
Stand with feet shoulder-width apart and toes slightly turned out. Lower your hips down and back, keeping your chest up and your weight in your heels. Push back up to the starting position, squeezing your glutes at the top.
Push-ups - 3 sets of 12 reps
Start in a high plank position with your hands shoulder-width apart. Lower your chest down towards the ground, keeping your elbows close to your body. Push back up to the starting position.
Lunges - 3 sets of 12 reps (each leg)
Stand with feet hip-width apart and step your left leg forward. Lower your hips down towards the ground, keeping your front knee over your ankle. Push back up to the starting position and repeat on the other leg.
Plank - 3 sets of 30 seconds
Start in a high plank position with your hands shoulder-width apart. Engage your core and hold this position for 30 seconds.
Burpees - 3 sets of 12 reps
Start standing, then jump down into a high plank position. Do a push-up, then jump your feet back towards your hands. Jump up into the air, reaching your arms overhead. Repeat for 12 reps.
Bicycle crunches - 3 sets of 20 reps (10 each side)
Lie on your back with your knees bent and your hands behind your head. Lift your shoulders off the ground and bring your left elbow towards your right knee. Switch sides, bringing your right elbow towards your left knee. Repeat for 20 reps.
Great job! Now let's cool down with some stretches.

Cool-down:

Child's pose for 30 seconds
Seated forward fold for 30 seconds
Butterfly stretch for 30 seconds
Tricep stretch for 30 seconds (each arm)
That's it for today's workout! I hope you enjoyed it and feel great. Remember to stretch and drink water throughout the day to help your muscles recover. Thanks for joining me, and I'll see you in the next vlog!