Get a 6 Pack in 20 Mins - Full Body Standing Workout

[Music] first exercise 3 2 1 go let's start with the first exercise stand a hip distance apart with your arms under your hips transfer the weight to your right leg and erase the left leg to the side bring the lead back to the center and repeat with the right leg alterate legs this is a great exercise that works your inner thighs glutes and side core muscles make sure to keep your knee extended in toes pointing forward 20 seconds your leg outwards maintain an upright position with a minimum Bend to the side perform at a comfortable

Pace 10 seconds 3 2 one rest next exercise three two one go stand shoulder width apart with your arms in the front of you at chest level your palms should be face down and your elbows should be bent now lift your left knee and tap it with your left hand step down and repeat with the right knee alternate legs this is a great whole body exercise that targets your core hips and thighs it'll not only strengthen those muscles but also improve your 20 seconds your knee the more challenging the movement 10 seconds 3 2 one

rest next exercise 3 2 one go stand in a wider stance with your arms in a boxing position in front of your chest now turn your upper body and hip to the left lifting the right heel off the floor punch with your right arm across your chest to the left side return to the center and duck down as if you would avoid a punch next turn to the right punching over your chest with your left arm return to the center and duck repeat the movement 20 seconds exercise that works on your shoulders arms core thighs

and calves as you punch forward make sure to initiate the movement from your shoulders 10 seconds 3 2 1 rest next exercise 3 2 1 go for the following exercise stand in a white stand with your right arm raised overhead and your left at your sides touching your thigh now slide with your left arm down your leg and bend to the left and when you reach the end point slide back up engaging your core muscles repeat the exercise this Exercise Works your oblique muscles it'll strengthen and tone them 20 seconds exhale and as you return

to the starting position inhale perform at a slow and controlled Pace 10 seconds 3 2 1 rest next exercise three two one go now let's repeat the exercise in the right side raise your left arm overhead and slide with your right hand down your right leg slide back up and repeat you should feel your side core muscle stance the lower you go the more challenging the exercise 20 seconds 10 seconds 3 2 one rest next exercise 3 2 1 go for the next exercise stand shoulder width apart with your arms raised overhead and hands clasped

together now lift your left knee and lower both arms to the left side towards your left hip rotate your upper body to the left and squeeze your ABS return to the starting position and repeat on the right side lift your right leg and lower your arms to the right side 20 seconds side core muscles especially your obliques it'll also work your hip flexors and thighs the higher your left leg the more challenging the action 10 seconds 3 2 1 rest next exercise 3 2 1 go stand hip distance apart with your arms extended and hands

clasped together now rotate your body to the left side lifting the right heel off the floor and transferring the weight to your left leg bring your arms to the left side and push the back to stretch your body from here lower your arms down between your legs and lower to a squat position bringing the body to the center raise up again 20 seconds imagine as you chop a wood this is a whole body exercise that works your shoulders arms core thighs glutes and Cals 10 3 2 one rest next exercise 3 2 1 go now

let's repeat on the right side stretch your body to the right raising your arms overhead to the right and lift your left heel off the floor from here lower to a squat bringing your arms down and bending forward return to the starting position and repeat 20 seconds 10 seconds 3 2 1 rest next exercise 3 2 1 go stand shoulder width apart with your arms raced in front of your chest and elbows bent at around a 90° angle make a fist your hands should point up now step with your left leg out to the side

tapping the floor with your toes at the same time rotate your body to the right return to the center and repeat on the other side step with your 20 seconds rotate the body to the left side return to the original position and repeat alter it sides this exercise targets your core mus gluts and thighs when you rotate make sure to engage your core muscles 3 2 one rest next exercise 3 2 1 go for the following exercise stand hip distance apart with your arms behind your head and elbows bent now liftt your left knee as

high as you can and bend to the left side engaging your core muscles step down and return to the center next lift your right knee and bend to the right side step down and repeat alternating sides this Exercise Works your core muscles especially 20 seconds when you lift your leg exhale and as you step to the ground inhale perform at a controlled Pace focusing on activating core muscle 10 seconds 3 2 1 rest next exercise 3 2 1 go for the next exercise with s arm jump change position Twi body toise youre land on your

toes each at a moderate pace 20 seconds 10 seconds 3 2 1 rest next exercise 3 2 one go apart with your arm your left KNE bring your right elbow to it and tap the other down and repeat left right knee and tap it with your down between the AL Works youre exercise it'll St can't bring the and with practice making 20 seconds 10 seconds 3 2 one rest next exercise 3 2 1 go stand in a narrow stance with your arms at your Sides Now step with your left leg back into a lunch position

until your thighs are parallel to the floor lift your arms overhead bringing your hands together your elbows should be flexed next push from your back leg and lift it up bringing it toward your chest lower your arms down and repeat with the same leg this Exercise Works your 20 seconds your core muscles it'll strengthen these areas and improve your stability and balance keep your body upright throughout the exercise 10 seconds 3 2 1 rest next exercise three two one go let's repeat the exercise with the right leg step with your right leg to a lunch

position and raise your arms overhead next step forward and lift it towards your chest step back and repeat maintain balance and control over your movement throughout the exercise if going so low is to difficult go as far as you can and you will progress over time 20 seconds 10 seconds 3 2 1 rest next exercise 3 2 1 go for the following exercise stand hip distance apart bring your arms behind your head and bend your elbows now arch your upper back and tilt your pelvis backwards put your chin into your chest and bring your elbows

forward hold for a moment and then reverse open your chest look up and push your elbows back tilt your pelvis forward hold for a moment and repeat this exercise 20 seconds chest lower back and shoulders it is a great way to release tension and improve posture 10 seconds three two one rest next exercise 3 2 1 go for for the last exercise stand shoulder width apart with your arms raised overhead and hands clasped together this is your starting position now lean to the left side pushing your arms toward the ceiling and stretching the right side

of your core this exercise will nicely stretch your abdominals and release tension push your arms away from you toward the ceiling stretch as much as you feel comfortable 20 seconds 10 seconds 3 2 1 rest last exercise 3 2 one go let's repeat on the right side lean to the right stretching your left side breathe deeply to calm down your body and lower your heart rate it is important to stretch after longer workouts to ensure proper regeneration and decrease muscle soreness 20 seconds 10 seconds 3 2 1 rest workout complete well done if you enjoyed

this workout I'd really appreciate if you could tap the thumbs up button for this video and consider subscribing to join us for more workouts to become the best shape of your life and lastly do join us as a channel member as it will greatly support the team of video editors and animators responsible for these videos at the gain Center till next time cheers