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20 Minute Full Body Strength Workout (No Equipment/No Repeat)
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- Äas pĆidĂĄn 15. 08. 2024
- Tap in with us for a 20 minute FULL BODY strength building workout that requires no equipment! This workout focuses on 'time under tension'---meaning each exercises will be performed slow and controlled to ensure your muscles are fully engaged. This is a great workout for beginners who want to build good overall strength with basic bodyweight exercises. For the more advanced, feel free to add resistance using dumbbells, kettlebells, or weight vest to make it more challenging. Give the workout a go and let us know how you did in the comments! đ„
Check Out Our Other Strength Workout: âą 20 Minute Full Body St...
The Home Equipment We Use:
www.amazon.com...
Follow Us On Instagram For More Fitness Related Content:
Juice: @JuicetonTx
Toya: @ToyaCherrelle
Personal Training Business Page: @OneBodyLA
![30 Minute Full Body Strength Workout [No Equipment + Modifications]](http://i.ytimg.com/vi/9FBIaqr7TjQ/mqdefault.jpg)
Drop a comment and let us know how your workout went! đ„
Going to make it tomorrowđđ
I survived it. However I was trying to do the bird dogs with Juice and ummm.... about that. Lol #workinprogress
Day 1: Done âïž I initially thought I would complete this workout twice but after completing it I was tiredđ©. I did add weights for an extrađȘđŸ!
It went by quickly. That hamstring stretch gave me another area to workout tho! đ My arms are def not plank worthy.
Day 1 complete! @mario_n_p and @catalinaa_4 ... perfect level of toughness for day 1
I started out being the weakling of my class, now I'm one of the strongest kids thanks to this workout! I'm also a girl, so being able to win in arm wrestling against the boys in my class feels like I've got some sorta superpower lol
Im gonna take inspiration from u
I'm pretty weak in general too lmao
Also how much time did it take u to get stronger ??
thats so cool!! keep it up
Sorry for the late reply. I started seeing results in just 3 days to be honest. It was a sudden boost in strenght. Not big, but noticeable. Then it started slowing down for about a month. Then I started working out more throughout the day but woth longer breaks and I got two times bigger and stronger in just one month. From then on progress came much more quicker as I took care of my diet and learned proper form and how to not push myself too much.
@@agapi9118 I got muscle pains like one day of doing this, so I decided to rest myself for a day or 2..did this happen to you too? By the way, thanks for replying!
Yes you are going to experience this quite often for the first week or two but you shouldn't worry too much about it. It only means that you're doing it right and your body is adjusting to the new conditions you're putting it through! Drink loads of water and eat healthy, also gets at least 8 hours of sleep every day and the pain will decrease by a lot!
I really like the âno repeatâ routines and the warm up/cool downs!
Same
Great workout!
Yes no repeats really pass the time! We never know what to expect except the â Iso holds â đ
I really enjoyed it too. I hope you were able to finish strong. Keep working hard. See you for day 2.
So glad you enjoyed it! đ„
I love the fact that you guys use a sound to signify when you're switching sides during an exercise. You understand that we're not always looking at the screen. This is going to be my new go to workout for a while! Got my heart rate really up there and I feel like I really got a great workout in about 20 mins. AMAZING!!!
Iâve been doing your workouts 3-5x a week for the last 2 months. I started off at 70kg and now Iâm 66kg! Awesome work guys!
Nice work! That's amazing progress--keep up the hard work!
Thats very good, keep up! 8)
hey! just a question⊠how many sets did you do?
nice to hear - keep in mind that your diet is also important!
I like how we are working on everything! Balance, coordination, strengthening.
Yesss! đ„đ„
My first time doing this workout! I have decided to start building some good habits in 2023 slowly but surely! Took me 35 minutes in total but Iâve managed to do the entire thing đ for somebody who doesnât work out at all I am so proud for doing thisđ
Well done! Keep up the good work ^^
Thank you guys very much. I was in a motorcycle accident in 2018. Traumatic brain injury, lacerated my liver, fractured 3 ribs sternum and pelvis, broke my left collar bone, back, left arm, right knee and leg and shattered both of my heels. Every one of those parts was repaired with perminant screws and rods. Suffered for years until my leg was amputated in April 2022. Wish I could post a Pic of the bag of titanium parts they gave me just from my knee down. Time for me to find myself. Hard to do when you cant stand in front of the mirror and not hate what your looking at or feel embarrassed in front of your wife after a shower and you have to take your leg off. So when I previously said thank you, I hope the phrase comes with a lot more meaning. Keep killing it guys. Imagine the help your putting out there. đđ
I love how yâall incorporated a warm up and cool down. Literally everything you need in one video
As soon as this workout started I knew I was not prepared lol. Those holds had me burning! Great strength workout
haha great job pushing through! đ„
Lol!
When I couldnât push trough on the workout I would live for those holds đ
Sameđ
"Slow and controlled" is no less challenging than fast and furious! Great routine for today. Thanks so much to both of you.....looking forward to more coming.
Word.
Slow and controlled hurts more then fast and sloppy. This was great. We have to learn proper form over rushing. See you in day 2.
agreed!! đ„
So glad you enjoyed it, and love that you're looking forward to more! đ„
Day 8. Wasn't as sore as I thought I would be yesterday. So here I am today. This one wasn't as bad as yesterday's. Let me just say, having been physically fit my entire life (dance, track, soccer during school and running + weights after) up until 5 years ago, I took for granted the shape I was in. Being physically fit was normal to me. Now, after 5 years of absolutely nothing, I can't believe how weak my body is. The simplest things are so hard to do now. I will get back in shape and healthy again, though. I need to!I hate feeling weak. I never knew what weak was before and i don' like it. Thanks for the videos. This has been a great start in my journey back to health. Health is wealth!
Hmm.. Awesome insight
This was a great workout! I did well. I did not feel like working out but I made myself do it. Now I feel great !! You guys helped me start my day of right!
The best workouts are always the ones you didn't feel like doing. Nice work Patty!
I was diagnosed with leukemia 4 years ago after an emergency surgery. I thought I'd built a good amount of muscle back. I did this workout once and after sweating a lot, falling over a few times, and my legs shaking like a bowl of jello I realized just how far I have yet to go. Thank you for sharing your skills with us. Looking forward to building muscle, balance, and stamina back up again!
I wish you all the best. Are you doing better medically now?
@@headofathousandsheepswool Yes. Its not gone but they say it never will be. but I'm a lot better than I was 4 years ago! God's been good!
Sorry to hear this, hope things become better for u đ©·
@@Coconutbabez Thank you. I actually got a report back a couple weeks ago and I am FINALLY in remission!!!!!! It's been a long 5 years but God is good!
This video determined my arms are WEAK!! I loved it, thought it was going to be relatively easy and it turns out that was a lie. Love the challenge it brings and will be adding it to my rotation to help me build my upper body strength! Keep it up!
Great job delivering a compact total body workout. What I especially appreciate is that you arenât talking throughout the video and the music isnât overbearing. Class act!
I am going to start doing this workout routine starting tomorrow morning. I will hopefully update you on how it goes. Iâm 15 and pretty fat I wonât lie. I donât really desire huge muscles but I do want to be stronger than I am. I want to do this routine until itâs not difficult anymore
Update: I never got into a consistent flow with this workout. But the spark has come back to me thanks in part to the people in the replies who have helped motivate me. I've recently discovered carb cycling and would like to try it out. I'm going to start carb cycling and doing this workout at least 3 times a week bare minimum. Thanks all for the encouragement
Update us! Even if u have slipped off, face this update as motivation
Hope you've been able to do this.... if not let's start from tomorrow onwardsđ I would like to try this workout as well...
That's awesome! Did you start? If not, please do and update â€
Dooo itttt
You can do this!
I really went into this workout thinking it would be too easy, but I was quickly humbled! It was difficult but fun. Glad I came across this channel :)
So glad you got in a great workout!! đ„
Day 4 (Feb 19) of doing this! Tried some of the advanced techniques out of curiosity and it completely wiped me out! Since I work remotely, I feel myself getting weaker and more sedentary. My goal is to build muscles and feel stronger in my body! Starting off with doing this workout twice a week but hopefully I'll be able to start doing some of your longer ones â€ïž
I just found you guys. I love this--not only the pace, but the steady routine, the breaks, the iso--all of it plus your way of talking--just right, not too much, encouraging, and comfortable. I am 72 years old, have recently moved out of the country for a year, and really needed just something to work out with. You guys provided the perfect thing. I look forward to it regularly--you make it feel like I am working out with friends!
Thanks so much.
day two. i almost break down in tears yesterday because of how hard it felt to push through the end of the video. not as hard today! muscles still shaking tho but proud of myself!
I am using your workouts to speed my recovery from chemo and cancer. It is great and super helpful. You two are great and the pace and diversity is awesome. Thanks. Philly
Thank you for the feedback!
I have been doing your dumb bell workouts since January and it has helped to strengthen my muscles and get back into a regime. So when this video came out I was all in. Day 1 done â and it made my muscles burn đ„ especially in my arms. I really like the fact that it is all timed and itâs not repeated . No equipment needed is a huge advantage too. Thanks so much for doing what you are doing. It is much appreciated than you know.
Thank you so much for the great feedback! We're glad you're able to join us on the challenge, and look forward to your progress! đ„đ„
Made it through! I have to work on my ISO holds, I let go about 5 seconds toward the end so room for improvement BUT much stronger than when I started my fitness journey in March. Donât be hard on yourself, folks. Set small goals, celebrate your progress. Reward yourselves. I gifted myself a beautiful designer bag when I hit my first goal which was to remain consistent on nutrition and routine for 90 days. Have fun! Love on yourself! Thank you Juice & Toya!
I'm sweating! Thanks for the workout guys : ) #Believe
I do this workout all the time, Iâm a gymnast and I had to take a break because I fractured my toe but Iâm better now and still do this workout. I do the advanced one and have abs and Iâm only 11, I grind so hard to get where I am today I need to show respect to myself:) love you guys keep making videos please!
Wow, thats awesome! So glad to hear you're feeling better- and hope you're recovering well! DEFINITELY always important to show respect to yourself- especially with all the hard work!! Keep it up, and we'll keep the workouts coming! đ„đ„
Holy crap those squat holds, my legs were shaking like there was an earthquake :'D thanks for this!
Edit: I wish I could like this every time, this was now my 4th time doing this and I'm noticing improvements in my strength already
This is my first attempt at strength training. I'm 49 yo. jog, ride bike and ruk pretty regularly. I have to say I was not able to follow this and it kicked my butt!
I just found my my next goal... to be able to do this 20 minute exercise!!!
Best workout ever! Thanks guys! Iâd love to see Toya bossing up the advanced moved and Juice offering the modifications next time đ
This was crazy hard!! Had to modify some of the modifications, but so worth it!
Great job! đ„
I'm an athlete and unfortunately today I missed my morning training session, this day I supposed to have strength workout but I chose to do a no-equipment workout, and according to the key words, your video appeared as the first option so I decided to give it a try and well, what can I say? Amazing workout đ„đ„đ„ thanks for this routine and keep going!!
I am not an athlete but run long distance and found this the same way - looking for strength workout. Finding it very good.
I've been doing this workout every day since Fall of 2022, followed by 25 sets of 5-10lbs dumbell lateral rasies (25th is held for 7 seconds.) This workout is my favorite of the few I have done as its easy to remember the order of everything.
I took a break and lost some weight, but I have recently started again! I feel much happier working out than wasting a night sitting down.
Thank you for this!
I recently graduated college and started working full time. Since then, it has been very difficult to get myself to the gym. This video helped a lot with that so, thank you!
Just LOVE what you do. Its age, ability proof! And I love that you don't interrupt with your voices but just let the music and the visuals and your fantastic practice do the talking. Thank you so much
This workout was given to a group I'm a part of as a challenge to see if any of us can make it look as easy as you do within three months. I accepted this challenge with great optimism but quickly found that what strength I had didn't amount to much endurance at all. I couldn't get through any of the holds, not one lol. I'm now a half way through the challenge and I CAN now get through all the holds (shaky and unsteady) but I AM seeing real progress. I videod myself doing it on week one and I can see a clear difference. 45 days left and I'm very excited to see what I can accomplish with this. Thank you for this workout video. I am making very good use out of it.đȘâ€
This workout was my path back to gaining strength postpartum. It's the perfect level of challenge but doable for coming back from zero. And I really appreciate the no judgement no shaming straightforward way you just present the exercises. Simple and effective. Thank you!
I am just started today, this is humbling! Thanks guys!
This was a great workout for Day 1! Love the "no repeat" for a change of pace, as well. So excited for this challenge - y'all are killing it!
Love it! Great job đ„
@@JuiceandToya Thank you so much!!
I had a bad ice skating accident while skating with me daughter last night and have really bruised lower ribs. I decided to at least try to do this exercise as see how much I could do. (I have been following you all for a week and a half now and have felt so strong!) I was able to complete the modified version of this workout at a slower pace. YEAH!!! Thank you two so much for putting your talents and work out for all to benefit from. Much love!
Love!!!
So great for me as a Beginner!!!
It helps so much to see you all standing next to each other it gives me a great base for the correct form.
Thank You All!!!
Much Blessings!!!!!
you are so welcome đ„đ„đ„
I love you guys so much!! I didn't even notice how the 20 minutes just passed, this is my favourite routine by far. And I finally did Juice's version at one with an alternative, and I'm just so happy! Thank you guys for your work!!
Week 3, Day 1:
I followed Juice for most of it, whereas last time I followed Toya. I added some 2kg dumbbells and 5kg kettlebell too đ
Great job Bec keeping pushing!!
Great job Bec! Improvements!!
Never been so happy to have an ad đ„”
Thanks for the video y'all!
Awesome music too!
hahah đ so glad you enjoyed it!
I have struggled with body image and eating disorders. It feels good to be healthy and strong. I learned so many things about healthy self-image, intuitive eating, and health. God bless you!
I love this. I wouldn't say it was the easiest but I felt as if could go again! Gives you strength and keeps you balanced.
Now i know how weak i am đ§
The no repeat workouts are my absolute favorite! This is my new favorite channel!
Challenge Week 3, Day 1 DONE!đȘđ Was able to do more of the progressions with Juice this go around, like the Renegade Row in full plank. Man,that time under tension is no joke đ«,
and the 10 minute HIT Abs/Core finisher was đ„. Thanks for keeping us pushing guys! đ
Of Course Tiffany! We're proud of you for pushing through!
So. Today I found you guys! Iâm new here and âolderâ⊠(58!) lol. And out of shape!!! But I finished it!!! It was tough⊠and I had to modify the MODIFIED!!! but thank you BOTH so much! I will be doing as many as I can handle until I reach my goals. Your video was hard⊠but I feel like I accomplished something today!!! See you tomorrow!!!
Day 1, oh my word! I was shaking through the whole thing! I can't wait to see my progress ill make through out the 4 weeks!!
We can't wait to hear about your progress too! đ„
Those ISO holds are no joke. great workout guys!!
they are tough!! đ„
The holds are the hardest but it was great
I feel the burn. You guys are amazing. I love watching how you show both female and male applications to your routine
This was a perfect workout for someone whoâs not advanced but intermediate and getting back into working out. I did it with my kids in the living room and it was hard for them as well. I use equipment at work in the gym but at home this was a perfect weekend body weight exercise. Thank you!
I loved that this workout packed a punch without being insanely long.
đđŒ agree!
Short and sweet!đ„đ„
This is exactly what I was looking for! I used to do pole dance and aerial hoop but after a year without practice, I've been bummed to realize I lost a lot of strength, stamina and flexibility. This seems like a really nice practice that I should start to get on if I want to go back to my old level! Thank you
glad you enjoyed itđ„đ„
I was looking for a free complete workout. I think it'll take me a few months to learn how to do the exercises properly. Thank you so much for not putting in stupid music or excessive talking. When I was young I did this kind of exercises in karate class, but now I'm really out of shape. I hope your workout will help me to stop gaining weight and maybe lose some as I approach the menopause.
Not too challenging, but enough of a push to feel great in my body! This is my first ever workout video from youtube. I am a regular yoga practitioner, but am wanting to experience more strength building. Living in the jungle in costa rica, I don't have easy access to a gym. This is a great start for building my workout practice. I would do this workout again, and try other videos of theirs. Clear, easy to follow, music was well placed in my opinion. Thanks guys!
This was surprisingly pleasant and easy but demanding to do. Usually I get tired of workout videos by minute 10 and I only saw the minute here at minute 19 minute because I needed to go back since I did a bigger break
Nice duo you two make, thank you for the work. I will come back for sure
Back at it in Week 3, Day 1! I was sick all weekend and could not complete Friday or Saturdays workout to end Week 2. But I am back today and feel great! I definitely could tell my muscles were extremely engaged with the lower and core/abs. Onto the second workout for today.
Awww sorry to hear that you were sick! Welcome back and we're proud of you for pushing through to catch up. Take care Eboni! đ
First time to do this workout, and literally my whole body aches, meaning it works! I have to repeat it again later to aid my aching muscles! đ
Thanks Juice and Toya for this work out. This is exactly what we needed to strengthen our body â€
i really appreciated that you only commented on the moves at the beginning and the end of the workout. It's nice to be able to concentrate on one's body during the exercises without anyone talking the whole time.
Thank you for your feedback!!
Loved this workout! It was hard but I know over time I'll get better. Thank you!
Believe it and achieve it! You go this Liz đ„
I just want to thank you for this amazing workout, it has everything is needed! It's great that it has a warm up at the beginning and I don't have to look at something else. I finished my first week (I did 3 workouts) and I already see differences. In my first session I was praying to resist some seconds more in order to complete it and this time it felt a bit more easier đ After first session I could barely walk and feel my arms. Almost same with the second one. I am so happy that this workout include push ups as I was never able to do one right push-up and is my hope that this video will help me achive it:)) I will try to do at least 3 times per week and keep you updated.
Updates: after 1 month of doing it between 2 times per week and 4 times, I feel much stronger and I am so proud of myself because what seemed impossible at beggining, now I can do. I am so happy that now I can do the easy version of push ups and before I couldn't do more than 3-4. I also look stronger and I am so happy that with this workout I make progress with the whole body.
I enjoy how we're tackling things! Balance, coordination, and strength. I knew I wasn't prepared as soon as this workout began. Those holds had me on fire! Work of great strength I used to be the weakest child in my class, but owing to this workout, I'm now one of you guys!
This was my first wokout in months as well as my first workout after foot surgery. Did everything except the split squat due to pain. This was great, thank you â€
I was shaking the whole time lmao
sounds like you did it right đ hahah
you're awesome for doing it!
@@JuiceandToya hey is it ok if I do half push-ups instead of ur push ups?
@@Lee-cg7nu no shit, it's your life
@@yanastanimirova8786 okedokie
I guess I knew I was a beginner, but didnât realize how much of a beginner I was! Haha humbling experience! Loved it
I never leave comments on workout videos but yours has become my favourite channel. I love the dual combo and the production is really crisp.
Wow what an honor---thank you so much for taking time to give us feedback! đȘ
Man this was hard but itâs worth it,Iâm hoping to continue doing this for a month and more,I lost my dignity today,oldest in my friend group and lost to all of my friends in simple arm Wrestling,never felt so weak like my arm is just a stick,Iâm going to get it back soon I hope
-Update itâs day four me got a little better but still canât do Half a push up,I also canât finish most of the workouts,when I get to my goals I will update again
this is the most chill yet challenging workout, changed my mood to the best, keep up with the good work!!!!!!
I am 16 year old
I was searching best excersises from 5 month on different channels but you did a great job on my bodyđ
Thanks a lot
I'm in end stage heart failure and I made it through the whole workout! Although I was only able to do many of the holds for only 10 secs. I made it đđđ. Thank you for this workout, its now my routine 3 times per week. I look forward to one day being able to do the whole workout with modification! May God continue blessing you!
I love you guys - you make working out fun and easy to follow. I realized that doing 20mins of this everyday is less daunting than the idea of an hour at the gym
This was just what I needed to start getting back into strength workouts! I practice mindful yoga everyday, but need this strength-building to get my heart pumping! Those ISO holds had me yelling haha!
This is perfect! I was looking for beginners strength training that I can do at home without equipment, and this video has it all đ thanks so much for sharing this!!!
This is going to be my "go-to"! I'm giving myself grace and admitting that this was hard. I'll get back to my strong body with your help and my persistence! Thank you!
I've been recovering from a back injury, and this is EXACTLY what I've been looking for!!! Low impact, simple strength training đȘ so glad I found yall, thanks a lot!
It's 12 AM and my parents are sleeping. But for some reason I decided to try this workout right now.. I tried so hard to do the holds that I fell and burst out laughing.. I hope I didn't wake my parents.. I'll try to do this workout a few times per week because I don't want to lose weight and gain it all back because I lose muscles.. Thanks for the laugh! đđ
It felt good to revisit this workout from week 1! The iso hold on the split squats was still the hardest for me, but it was certainly easier than it had been at week 1!
same idk what it is about em but my thighs were BURNING
Love it!! Thatâs awesome progress đ„
This was excellent! I love the music with no lyrics, no repeats, mods from beginner to advanced, no body image pressures, no long intro talks, timer, and included warm up. Also awesome that you two are workout out together, inclusive of men and women and a great example of healthy â#relationshipgoalsâ. Hope making these videos blesses you as much as it is blessing me. Thanks for a great workout!
Thank you so much, we appreciate that!
This was so good! The holding of each exercise really brought the intensity to another level. And thank you for signaling when you were switching sides during each exercise. Many trainers don't bother to do that. The only thing missing was the cooldown stretching at the end. That would have rounded things out nicely. Thanks to you both! đ„đ
This is my first time trying this, I was shaking the whole time so I did the easier versions. My goal is to be able to do the more difficult versions once I build up to it â€
Wasn't expecting this routine to be so intense. This was great! I really enjoyed.
Glad you liked it!!
God bless you guys. I'm a petite woman trying to get muscles. â€â€â€â€
Your workouts are amazing! Love the audio cues, the music, AND the lack of âhappy talkâ about how I can do this. You two are the best!
I can definitely feel my progress. I did more reps then I did the first week. My strength is getting better.
We love to see it Whitney!! đ„đ„đ„
Awesome workout. Love the way you get previews of the moves. Looking forward to progressing, but this was plenty for me getting started. đ
On vacation. Was a good workout I could do at the Airbnb before heading out for the day. Thank you.
I love that it's just a timer, a visual, and music. For some reason I just don't care for the workout videos when the instructor talks the entire time. This was perfect. Thank you
You're so welcome!
Love your videos...no nonsense and easy to follow.
Been recovering from sickness, and wished to return to taking care of my body. This was exactly what I needed! Thank you so much, you both. You are wonderful đ†Lots of love, and best wishes to both of you!
Keeping my track
doing this 3 days a week and cardio 2 days a week 2 days as rest days
Really feeling things burn
day 1 : strength training : complete
day 2 : cardio : complete
day 3 : strength training :
day 4 : cardio :
day 5 : strength training : :
day 6 : rest :
day 7 : rest :
Consider day 1,3,&5 being your strength training days. It will spread out the load on your body a little bit better.
I kept taking 2 second breaks during the golds for the lower and upper body sets but I pushed through for the abs. I think I needed a longer warm up so Iâve noted that for the rest of the week. Week 3, day 1â
Well done!! Progress! đ„łđ
@@marieo8412 thank youđ€
Whatever you have to do to get it done and YOU did just that! Great job Alexandra đ„
thanks for helping me lose 27 pounds, last spring was when we started me and my brothers and mom, and yoy helped us a lot, i have stayed in the same weight for a year between 150-155, rn im tryna be 150 but stronger and more ripped
Did it help you lose fat?
@@ix2805 yes 27 pounds of fat but now I go to the gym to stay fit
@@TheEpicEndermanTV Good to hear. Thanks!
@@ix2805 no problem ! If your looking to lose weight maybe try it 3-4 times a week maybe , it will help
Hey guys, have not been to the gym in AGES just been doing cardio. I do need strength and saw your workout, no equipment and minimal space required and just completed it. Woaaziz got a sweat onđȘ.
This is the first video I've seen of you guys, and i really like you both. You guys are great, super likeable. Thank you.
Loved this! Everything was well thought out. Loved being able to follow Toya for the modifications and that we didn't need any equipment for this workout! Thank you so much for sharing!
Whew! Those ISO holds are killer and really reminding me where I need to spend more time building strength! The lunge holds were the hardest for me, but I pushed through! Great workout!
Great job pushing through! đ„
Amazing at work with limited time space and equipment. This was perfect to keep up with strengthening during 24 hr shifts! You guys are awesome!
Great workout! These types of workouts are what I need to balance all the cycling and swimming that I do regularly! Keep 'em coming!
Oh this hurts but in a good way, and it makes my body feel so good after Im done haha
Great workout! Perfect for a calisthenic body like mine!