22 Minute Full Body Workout | Good Moves | Well+Good

Hey guys, I'm Tracy Copeland and this is Good Moods of Well and Good. Today we're doing a 20-minute full body workout. So we're gonna work the core, we're gonna work the lower body and upper body, and we're gonna add a resistance band, okay? So let's go ahead and get right into it. So I'm just gonna put my resistance band off to the side. We're gonna get things warmed up first, okay? I'm gonna have you start with some knee hugs, alternating knee hugs. Stand nice and tall, bring one knee into your chest. You can even come on the ball of your foot as you get more comfortable, finding your balance, that sweet spot. You could do these standing in place or you can do these walking if you have the space to do so. Just focusing on preparing your body to move. All right, now we're gonna get into hamstring stretch. So I'm gonna have you bring one leg forward, scoop the ground, opposite leg forward, scoop the ground, keeping that back nice and flat. And you can do these, again, in place, walking. I think it feels good to sometimes move around your space, you know? So as you do this, try to get a little bit deeper every single time. All right, now we're gonna move on to inner thigh stretch. So taking your legs nice and wide in a straddle position, keeping the weight in your heels, and then just shifting from side to side. Getting a little bit deeper with each movement as you get more warm, as your body feels a little bit more open. All right, let's do one more on each side. All right, now let's get into the upper body and core. All right, stand at the back of your mat, reach down to your toes, and just walk it out into that plank. Walk it back to stand. Ease and control, keeping the core nice and tight, engaged. And as much as possible, try to keep the legs straight, right? So the hamstrings should be nice and loose now. Bend your knees if you need to, then come back up to stand. All right, hopefully we're feeling warm. Let's get into the meat of the workout. So grab your resistance band. Here you go. We're gonna start on the ground. On your back, slide that resistance band around your legs. You want to just bring it right over your knees. Okay, so we're gonna start with bridge, hip bridge, march. All right, so lifting your hips off the ground first, and then marching the legs. Now you're gonna notice that the resistance band is gonna move. That's totally fine. That's normal. It doesn't mean you're doing it wrong. Keeping the feet flexed, just creating a little bit of resistance. The main thing is just keeping the hips lifted off of the ground the entire time. All right, let's go ahead and release. We're gonna put that around our feet now. So around the soles of your feet. You want to keep your arms by your side. Keep your back connected to the ground. Extend one leg. Extend the opposite leg. Now this is gonna work that core. Now if you feel strain in your back at all, it means that your back is not connected to the ground. So as much as possible, you want to keep every part of your spine connected to the ground. Now we're gonna go ahead and come right back up. We're gonna go ahead and bring that right above the kneecaps and come up to stand. We're gonna get into some moving squats. So start, feet together, and you're just gonna move side to side. Okay, so as you do this several times, it might feel relatively easy, but I'd say about 20 seconds in, you should really start to feel this in your medial glutes. Okay, just doing a moving squat. Staying nice and low. Imagine that you're in a very small room with a very low ceiling. That is how low you want to go, okay? So if you feel yourself getting a little bit taller, just stay at that level. You also want to keep your weight in the heels the entire time, okay? And the more you do this, you're gonna start to feel that in your medial glutes, the abduction, okay? Just a little bit more to go. Less than 10 seconds on the clock. Stay with me. Stay with me. And time. All right, I'm gonna go ahead and slide this underneath my feet. I'm gonna set myself up in a plank position on my hands, toes. We're gonna do slow mountain climbers. So tap, tap. Now the good thing about what we're doing today, this full body workout, we have this resistance band. You can do this, everything that we're doing, you can do without a resistance band. So don't feel like you have to use a resistance band for this workout or you can't do it without it, right? I want to make sure that you're still getting the full body movement. The resistance band just adds a little bit extra challenge. Stay with me and go ahead and slowly release. Now we're gonna move into some supermans, okay? So on your stomach, you're gonna take your wrist, your resistance band to the outsides of your hands and you're just gonna lift and lower. So using the strength of your lower back to lift your arms and your legs off the ground, you want to make sure your head is in a neutral position and you're pulling that band apart. So you should feel this in your shoulders, you should feel this in the glutes, feel this in that low back. All right, go ahead and release. So we've made it through one round. We're gonna do two more just like that, starting with the hip bridge march, okay? So stay with me. You know what to expect, you know where you need to challenge yourself, you know where you need to modify. Listen to your body and let's get right into it. Back into that hip bridge march. Let's go. Head is in a neutral position, eyes looking up. Stay with me. Keep those hips lifted the entire time, don't let those hips drop. All right, go ahead and release. Take that band, wrap it around the feet, find some tension. Keep the legs at 90 degrees and extend. So full extension in that bottom leg. So you're kind of keeping some tension in that band. Again, you could totally do this without the band, but this just adds a little bit extra. And where you should be feeling this is your lower abs. I like dead bugs because it targets an area of your core that's really hard to get. It's so easy to work the top of your abdomen. That tends to be stronger, so your stronger muscles always take over. But really targeting those lower abs is going to take a little bit of intention. All right, go ahead and release. We're going to come up to stand and we're going to get into some moving squats. So putting that band around my knees, getting nice and low, and just move from side to side. I also think the moving squat with a resistance band is a great mobility exercise, drill. It's a great way to warm up your lower body, especially your glutes. I'd say your glutes are really, it's a specific area. It's hard to always target your glutes with certain workouts, especially your medial glutes. So we want to make sure your glutes are firing and they're ready to go right before you go for a run, bike, or strength workout. Let's do a few more. All right, take it to the ground. We're back to those slow mountain climbers. All right, set it up around the feet. Set yourself up in that plank position. And then let's go. Core is tight. Body is ready. Tapping. So traditionally, we're used to mountain climbers being nice and fast. And how many can you do in 30 seconds? That's not what we're doing here, right? We're going slow and controlled, right? Want to make sure we focus on our abs. And also this is kind of help firing up our hip flexors, which are so important to everything we do. So if you're going for a run, those hip flexors need to be working. All right, let's go ahead and release. Move it from around the toes. We're heading into flight Superman on your stomach and lifting off. Now this is one of those moves, again, listen to your body, especially if you have any lower back issues. This is one I would suggest doing without the band because your back might not be ready to handle this. But if you are feeling strong and you are feeling ready, this is definitely the way to go to take your movement up a notch. And having a strong lower back helps everything, right? It helps prevent injuries and make every workout a bit easier. But your lower back is strong. All right, we made it through round two. Guess what? We have just one more round to go. So you know what to expect. You know what to do. Let's finish strong like we always do, starting with those bridge marches. Let's go on your back. Control your movement. Now with this full body workout, I don't think any move that we're doing is about speed. So if you feel like you are rushing your movement, chances are you need to slow it down. Even if you need, even if it feels like you're doing fewer moves, that's totally fine. Good thing is that you're controlling your movement, controlling your breath. And let's go ahead and release. Take it around your feet. Dead bug time. Back flat, full extension, and back. This time, just to add a little extra challenge, create a little resistance when you come back center. So kind of pulling that band apart as you come back. Just something you can do for a little extra credit. Again, if it's a little too much, too intense, stay where you are. And if the resistance bands aren't your thing, just go ahead and get rid of them. You're so close to that finish line. You're going to be feeling this in your core tomorrow. Man, I feel it right now. All right, let's do one more on each side. And time. All right, put that band around my knees, setting it up for moving squats. All right, getting in that squat ready position, nice and low. I'm going to keep my hands on my hips this time. So just taking my time in that squat, moving nice and slow, keeping the weight in your heels the entire time. So with every squat, any squat that you do, whether you're doing warmups or whether you're doing squats with weights, you want to make sure that you have the weight in your heels the entire time, never in the toe, okay? Just a little tip. We're here for just a little bit longer, and then we're going to take it back to the ground for those slow and steady mountain climbers. All right, take it to the ground, bringing the band around the feet. Get ready, plank, tap. Same thing here. Try to make sure that the right hand is in line with the right foot, left hand in line with left foot. That means you're creating a little bit of tension in the band, even when you're just in the plank. We know the tension is going to happen naturally when you tap forward, and you'll feel that in your core. Just a little bit longer, don't lose your form. All right, and time, and we end on supermans. On your stomach, arms extended, let's go. Pulling that band apart, almost imagining if you could snap it apart with the strength of your arms, and really important here, keeping that head in neutral alignment, so you're not looking up, you're not looking side. Stay with me, just a little bit longer, and time. All right, let's go ahead and take that resistance band off to the side, because we don't need it anymore. We're going to stretch, we're going to cool things down, all right? So, taking it into that child's pose, resting your forehead on the ground, sending your hips back towards your heels, and you're going to go ahead and take that right hand underneath left, bring your right ear to the ground, and reach the fingertips forward, stretching between your shoulder blades, and just breathe right here. And it's okay if your less about being in the actual shape of child's pose, but more getting that shoulder stretch, since we did a lot on our arms. Let's go ahead and take it to the opposite side, holding here, reaching forward with the fingertips, and then coming back, center. All right, we're going to go low lunge, stepping forward, and then just holding right here, kind of stretching out that hip flexor, and then the arms right by. You can kind of go in and out of what we call like cat-cow lunge. Normally, I use this as like a warm-up move, but I also think it's really great for cooling down. You could just hold each section a little bit longer, so you find some space in the hamstrings. Let's go ahead and take it to the opposite side, getting that hamstring, opening up the chest, and one more round just like that. All right, now let's go ahead and come on to our stomach. I'm just going to stretch out front body. So I like this one. It's called sphinx pose. You may know it from yoga. Parallel the arms, and then just open up the chest. It's a little less intense than a traditional upward dog, and then just try to relax your shoulders down your back, and look up towards the ceiling, holding here for a few moments. Okay, taking it to your back, we're going to do reclining figure four stretch, hugging that hamstring. This just allows you to stretch out your piriformis and your medial glutes. It might be a little bit tight, especially after doing those moving squats. Now let's take it to the opposite side. Feel free to spend a little bit more time on each side if you need to, and when you're ready, go ahead and release, shake out the legs, hug the knees in to your chest. All right, congratulations! You made it through your full body workout. Once again, my name is Tracy Copeland. This was Good Moves Well and Good. If you want more good moves, subscribe to Well and Good today.