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Here’s an ABSOLUTE BEGINNER BODYWEIGHT workout to get you started. No weights, no jumping! We will be focusing on simple beginner exercises to target every major muscle group; thighs, bums, core, arms, shoulders, back and chest. You’ll be guided through each exercise to make sure that you’re executing proper form and get the results you deserve.
Duration: 30 minutes
Sequence: 40 secs Work – 20 secs Rest (x3 circuits)
Estimated Calories: 250 – 300 Calories
**this depends on your body composition – weight, height, age, body fat percentage, activity level
CIRCUIT 1
1) Squat
2) Reverse Lunge with Rotation
3) Cursty Lunge Pulldown
4) Squat to Lunge
CIRCUIT 2
1) Knee Push-up
2) Tricep Dip
3) Superman
4) Knee Push-up to Superman
CIRCUIT 3
1) Russian Twist
2) Single Leg Knee Tuck
3) Mountain Climber
4) Plank
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Absolute Beginner Bodyweight Workout (No Weights, No Jumping) | Joanna Soh
44 comments
i did this workout because my calf cramped after doing the workouts from Chris heria … while waiting for my calf to recover .. this workout is the best and really good for beginners. Thank you
Dear Joanna ! i have osteoarthritis knee, can you plz tell how to modify your this 8 week program accordingly as i am not supposed to lunge deep squat and jump. i do your low impact knee freindly workout but thats just one video , plz help i need a full program thanks ! plz do reply
i messaged you on instagram also but no answer plz help
Best instructor but these are not beginner. I need the "before pre-beginner" workout for multiple reasons.
your shoes are EVERYTHING😍. I'm starting the program today
Excellent work out
😍😍😍😍😍😍 I sweat like I already been hit by a heavy rain. Thank you for the awesome workout.
👍
Is this for boys also?
My kneecap is killing mehhhhh
0:50 Warm up
2:50 Lower body
11:15 Upper body
20:00 Abs
28:52 Cool down
This is definitely not for beginners
I have tried it for the first time today. Though I couldn't do any of the second round of each set up.
So, I think I will give myself a thumbs up in the next try.
But honestly she's an awesome coach. I am feeling better in days.
Can i change the order? With upper body exercise first?
This is my 1st sesh with this video. And I can say to myself that I've been doing a lot of work outs wrong in my life. Hahaha thank you for this. And I'm suddenly hooked with your workouts.
Hey. I can't do Russian twist and single knee tuck because my tailbone is partially dislocated so I can't sit straight not bending backwards. Can anyone help me to guide which pose should I follow to strengthen my core
My first time and i give up at 9:08 mins. Next time i must be 18mins! Best instructor and i can understand easily.
im committed to your 8 weeks plan..this is my first day…wish me luck..great exercise,fyuhhhh….
Just started 8 week workout today! Great instructor!!!
It’s my first time doing this and it’s so hard T^T I don’t get the timings at all damn anddddd is it not allowed to have rest time for strength training 😭😭😭😭😭
Starting my 8 week program with this! Amazing! Thanks Joanna!
The best ever. I do finish the workouts and like it and like you ❤️
Is this for only girls or both boys and girls??
I'm an absolute beginner can I start with 1 circuit per day??
This was such a lovely and encouraging workout. thank you!!
I can't believe this is for absolute beginners😅
(Propably because I really couldn't finish this. It's proof how much I needed it)
Can teenager do these workouts
Do we have to do it regularly or 3-4times a week will be enough?
I don't usually comment on youtube videos but I have to say I have never found a YT instructor who really focuses on your form and thats what made all the difference. Not just for the main workout but even the stretches. So excited to get this 8 week program on the road!! Thank you Joanna!!
I took like 10 breaks 😭 this was really tough for someone who never works out and only go for walks. I hope to see myself improve in the next weeks and able to do it with less breaks
Amazing
Awesome awesome awesome work out. I just started the eight week home workout challenge and I didn’t do it perfectly but I did it. I haven’t worked out in a while and my diet is a mess but I am determined to finish this challenge. Thank you for making this playlist and by the way, that child’s pose at the end was EVERYTHING!!!! 😁💗✨
jesus christ as a big person i can tell u this is NOT easy but I still managed through it lol super happy
This is the first workout I finished on youtube and I'm very pumped about the next. I know this is for beginners but i appreciate how joanna balanced this. Also, my arms are shaking as im typing this lmao
Hi,i just hit your channel, think this video can be a good start forme. But i wonder, i cant get so low in the squat becouse my foot is opereted, is there something else i can do insted, or can i just skip it ? Thank you for sharing your positive energi <3
so this is my first day of 8 weeks program and omg it’s so hard 😭 but i’m gonna finish this workout. now i’m in the half of the video, i’m gonna come back here to update after i finish
i did it…
Joanna is literally the only one who motivates me to start working out.. it seems so doable and fun the way she make it👍✨💗
How many times a week are supposed to do this??
Me: doesn’t exercise and sits at a desk all day, haven’t exercised in months
Also me: it’s only 30 minutes it shouldn’t be that bad
😂😂😂 🥵
Exactly what I needed . Thank you !
Joanna doesn’t play! 🤣 This didn’t feel like a beginners workout. Even with constant breaks my average heart rate was 148. I will keep coming back and get stronger though! 💪🏻
Actually, I and my legs really into this exercise. But sadly, my arms really hate it … :')
My body is all shaky even if I cycle a few times a week this made me sweat more than when I ride my bike 😂 I will surely feel this tomorrow 😂🤣
Day 1 of the 8-week challenge, Dec 22, 2021! I'm glad I am actually starting 🙂 Did this workout today and the only one I didn't stop on was the first round of Russian Twist