{"id":8,"title":"Full Body","slug":"full-body","created_at":"2026-01-20 08:00:18","updated_at":"2026-01-20 08:00:18","created_by":1,"updated_by":1,"videos":[{"id":7,"publisher_id":12,"video_id":"JUAHdaxNWHY","title":"Lazy girl workout! no jumping, & low impact","description":"10-minute lazy girl workout with gentle, low-impact exercises done on the floor or in bed. Perfect for mornings, rest days, or beginners.","length":13,"published_at":"2021-08-17","created_by":1,"updated_by":1,"created_at":"2026-01-20 08:21:39","updated_at":"2026-01-25 13:53:54","start_time":100,"content":"

This gentle 10-minute workout is designed to help you start your day with movement without feeling overwhelmed. It\u2019s perfect for mornings, active rest days, or days when motivation is low.<\/p>\n

You don\u2019t need any equipment, and every exercise can be done on the floor or even in bed.<\/p>\n

Each move lasts 45 seconds with 15 seconds of rest in between.<\/p>\n\n

Lying Bicycle Crunch<\/h3>\n
Time: 45 seconds<\/p>\n
Lie on your back and move your legs in a slow, controlled bicycle motion without lifting your upper body. Lower each leg as close to the ground as you can while keeping your core tight and your back flat on the floor. This exercise gently activates the abs without straining the neck or lower back.<\/p>\n\n

Clamshell<\/h3>\n
Time: 45 seconds per side<\/p>\n
Lie on your side with knees bent and feet together. Open your top knee while keeping your heels touching and your hips stacked. The movement should come from your glutes, not from rocking your hips back. This exercise targets the glutes, inner thighs, and outer thighs while staying low impact.<\/p>\n\n

Glute Bridge<\/h3>\n
Time: 45 seconds<\/p>\n
Lie on your back with your feet planted on the floor and positioned so you feel the movement mainly in your glutes. Lift your hips upward while squeezing your glutes and keeping your core tight. Avoid over-arching your lower back and aim to form a straight line from shoulders to knees.<\/p>\n\n

Cocoons<\/h3>\n
Time: 45 seconds<\/p>\n
Lie on your back and hug your knees into your chest, then extend back out. You can keep your upper body relaxed on the floor or lift slightly for more core engagement. This movement gently works the abs while also releasing tension in the lower back.<\/p>\n\n

Butterfly Crunch<\/h3>\n
Time: 45 seconds<\/p>\n
Bring the soles of your feet together and let your knees fall open. Perform small crunches while keeping your neck relaxed. This position removes assistance from the hip flexors, allowing the abs to do the work and making the movement more controlled and effective.<\/p>\n\n

Arm Circles<\/h3>\n
Time: 45 seconds<\/p>\n
Sit upright with arms extended out to the sides and palms facing down. Make large controlled circles while keeping your shoulders relaxed and down, not shrugged. This exercise works the shoulders and arms and adds light upper-body activation without standing up.<\/p>\n\n

Plank Twists<\/h3>\n
Time: 45 seconds<\/p>\n
Hold a plank position on your hands or elbows and gently twist your hips from side to side. If twisting feels too difficult, simply hold the plank instead. This move strengthens the core while allowing you to choose the intensity that feels right for your body.<\/p>\n\n

Fire Hydrant<\/h3>\n
Time: 45 seconds per side<\/p>\n
Start on all fours and lift one leg out to the side, then lower it back down. For added challenge, you can extend the leg outward before returning it to the floor. This exercise targets the glutes and hips and can be done slowly and controlled for maximum benefit.<\/p>","summary":"Here is another LAZY GIRL workout that is low impact, gentle, and perfect for beginners. This whole workout can be done laying down in BED!","publisher":{"id":12,"title":"Vicky Justiz","slug":"vicky-justiz","channel_id":"@vickyjustiz","started_at":""},"tags":[{"id":8,"title":"Full Body"},{"id":5,"title":"Strength"}]},{"id":10,"publisher_id":8,"video_id":"svdPTfOpAyQ","title":"10 minute six pack abs for total beginners (no equipment)","description":"10-minute beginner ab workout to strengthen your core, improve stability, and tone your abs. Quick, no-equipment routine perfect for home or small spaces.","length":12,"published_at":"2020-08-17","created_by":1,"updated_by":1,"created_at":"2026-01-20 09:11:49","updated_at":"2026-02-05 12:47:56","start_time":null,"content":"

Crunches<\/h3>\n
Time: 30 seconds<\/p>\n
Lie on your back with feet flat on the floor and fingertips by your ears. Lift your shoulders off the ground while pressing your lower back into the floor. Focus on controlled movements to engage your upper abs.<\/p>\n\n

Leg-Up Crunches<\/h3>\n
Time: 30 seconds<\/p>\n
Keep your legs bent at a 90-degree angle with feet lifted. Press your lower back into the floor and crunch upward, lifting your shoulder blades. This targets the lower abs while maintaining spinal alignment.<\/p>\n\n

Toe Touches<\/h3>\n
Time: 30 seconds<\/p>\n
Lie flat with arms reaching toward your toes. Lift your shoulder blades and reach toward either foot, keeping your core engaged. This exercise strengthens the upper abs and improves flexibility.<\/p>\n\n

Dead Bugs<\/h3>\n
Time: 30 seconds<\/p>\n
Lie on your back with arms straight up and legs at 90 degrees. Extend opposite arm and leg while pressing your lower back into the floor, then return. Modify by keeping knees bent if needed. Strengthens core stability.<\/p>\n\n

Leg Drops<\/h3>\n
Time: 30 seconds<\/p>\n
Lie on your back with legs extended or bent and fingertips under your glutes. Lower legs toward the floor, then lift back up while keeping your lower back pressed down. This targets the lower abs safely.<\/p>\n\n

Mountain Climbers<\/h3>\n
Time: 30 seconds<\/p>\n
In a high plank position, bring knees toward your chest alternately while keeping your body in a straight line. Focus on controlled movement and engage the core throughout. Builds endurance and strengthens the abs.<\/p>\n\n

Elbow Plank \/ Hip Dips<\/h3>\n
Time: 30 seconds<\/p>\n
Hold a plank on your elbows with your body in a straight line. Optionally, add gentle hip dips for more intensity. Keeps the core engaged and strengthens overall abdominal muscles.<\/p>\n\n

Russian Twists<\/h3>\n
Time: 30 seconds<\/p>\n
Sit with heels on the floor or elevated for more difficulty. Twist your torso side to side, touching fingertips to the floor beside you. This exercise engages obliques and improves rotational core strength.<\/p>\n\n

One-Leg Leg Drops<\/h3>\n
Time: 30 seconds<\/p>\n
Lie on your back with knees bent. Extend one leg at a time, lowering toward the floor while keeping your lower back pressed down. Switch legs. This focuses on the lower abs and improves core control.<\/p>\n\n

Hip Ups<\/h3>\n
Time: 30 seconds<\/p>\n
Lie on your back with bent legs and drive your hips upward using your abs, not momentum. Keep movements controlled. Strengthens the lower abs and stabilizes the pelvis.<\/p>\n\n

Tabletop Crunches<\/h3>\n
Time: 30 seconds<\/p>\n
Lie on your back with bent knees and arms reaching overhead. Crunch upward and reach your fingertips underneath your legs. Keep your gaze toward the ceiling. Engages upper and lower abs simultaneously.<\/p>\n\n

High Plank Hold \/ Hip Dips<\/h3>\n
Time: 30 seconds<\/p>\n
Finish in a high plank with body in a straight line. Hold steady or add controlled hip dips. Strengthens the entire core and improves stability.<\/p>","summary":"This 10-minute beginner ab workout strengthens your entire core, tones your abs, and improves stability. Designed for all fitness levels, it\u2019s quick, effective, and requires no equipment, making it easy to follow at home or anywhere you have space.","publisher":{"id":8,"title":"MadFit","slug":"madfit","channel_id":"@MadFit","started_at":"2018-02-03"},"tags":[{"id":7,"title":"Core"},{"id":8,"title":"Full Body"},{"id":5,"title":"Strength"}]},{"id":15,"publisher_id":12,"video_id":"3eay48JwTPI","title":"Lazy girl full body workout - no jumping","description":"Quick 7-minute lazy girl workout you can do in bed or standing. No jumping, apartment-friendly exercises to tone arms, legs, and glutes anytime.","length":9,"published_at":"2020-03-03","created_by":1,"updated_by":1,"created_at":"2026-01-20 10:04:13","updated_at":"2026-02-05 13:02:34","start_time":null,"content":"

Side Leg Raises (Left)<\/h3>\n
Time: 30 seconds<\/p>\n
Lie on your side and lift your left leg up and back down at a steady pace. Engages glutes and outer thighs while lying down\u2014perfect for a lazy day.<\/p>\n\n

Side Leg Raises (Right)<\/h3>\n
Time: 30 seconds<\/p>\n
Switch sides and lift your right leg. Focus on controlled movements to tone glutes and outer thighs without leaving your bed or floor.<\/p>\n\n

Plank<\/h3>\n
Time: 30 seconds<\/p>\n
Hold a plank on your elbows or hands. Keep your body straight and core engaged. Strengthens abs, back, and shoulders while improving stability.<\/p>\n\n

Knee-to-Elbow Plank<\/h3>\n
Time: 30 seconds<\/p>\n
From a plank position, bring one knee toward the same-side elbow and return. Alternate sides. Builds core strength and works lower abs gently.<\/p>\n\n

Leg Raises<\/h3>\n
Time: 30 seconds<\/p>\n
Lie on your back and lift both legs up and down. Focus on slow, controlled movements to strengthen lower abs and hip flexors.<\/p>\n\n

Supermans<\/h3>\n
Time: 30 seconds<\/p>\n
Lie face down and lift arms and legs off the floor simultaneously. Strengthens lower back, glutes, and shoulders for full-body activation.<\/p>\n\n

Fire Hydrants (Right)<\/h3>\n
Time: 30 seconds<\/p>\n
On all fours, lift your right leg out to the side like a dog at a fire hydrant. Focus on squeezing the glutes and maintaining a straight back.<\/p>\n\n

Fire Hydrants (Left)<\/h3>\n
Time: 30 seconds<\/p>\n
Switch sides and lift your left leg. Keep form strict and back straight. Builds glutes, outer thighs, and hip stability.<\/p>\n\n

Arm Circles (Clockwise)<\/h3>\n
Time: 30 seconds<\/p>\n
Sit or stand and rotate your arms in clockwise circles. Engages shoulders and arms, warms up muscles for upper body activation.<\/p>\n\n

Arm Circles (Counter-Clockwise)<\/h3>\n
Time: 30 seconds<\/p>\n
Reverse the rotation for counter-clockwise arm circles. Maintains balance in shoulder activation and improves mobility.<\/p>\n\n

Calf Raises<\/h3>\n
Time: 30 seconds<\/p>\n
Stand and lift your heels up and down. Strengthens calves, improves balance, and activates lower legs without high impact.<\/p>\n\n

Bouncing Lunges (Right)<\/h3>\n
Time: 30 seconds<\/p>\n
Step into a lunge on your right leg and gently bounce for extra activation. Builds legs and glutes, while improving balance. Hold a wall for support if needed.<\/p>\n\n

Bouncing Lunges (Left)<\/h3>\n
Time: 30 seconds<\/p>\n
Switch sides and lunge on your left leg. Focus on controlled bouncing for leg and glute engagement while maintaining stability.<\/p>\n\n

Sumo Squats<\/h3>\n
Time: 30 seconds<\/p>\n
Stand with legs wider than shoulder-width and squat down, keeping your back straight. Strengthens thighs, glutes, and inner legs without high-impact jumping.<\/p>","summary":"This 7-minute lazy girl workout is perfect for a quick energy boost. Do half in bed and the rest standing with no jumping\u2014apartment-friendly moves that tone arms, glutes, and legs while keeping it easy and low-impact.","publisher":{"id":12,"title":"Vicky Justiz","slug":"vicky-justiz","channel_id":"@vickyjustiz","started_at":""},"tags":[{"id":8,"title":"Full Body"},{"id":5,"title":"Strength"}]}]}

Cocoons<\/h3>\nTime: 45 seconds<\/p>\nLie on your back and hug your knees into your chest, then extend back out. You can keep your upper body relaxed on the floor or lift slightly for more core engagement. This movement gently works the abs while also releasing tension in the lower back.<\/p>\n\n

Crunches<\/h3>\nTime: 30 seconds<\/p>\nLie on your back with feet flat on the floor and fingertips by your ears. Lift your shoulders off the ground while pressing your lower back into the floor. Focus on controlled movements to engage your upper abs.<\/p>\n\n

Leg-Up Crunches<\/h3>\nTime: 30 seconds<\/p>\nKeep your legs bent at a 90-degree angle with feet lifted. Press your lower back into the floor and crunch upward, lifting your shoulder blades. This targets the lower abs while maintaining spinal alignment.<\/p>\n\n

Toe Touches<\/h3>\nTime: 30 seconds<\/p>\nLie flat with arms reaching toward your toes. Lift your shoulder blades and reach toward either foot, keeping your core engaged. This exercise strengthens the upper abs and improves flexibility.<\/p>\n\n

Dead Bugs<\/h3>\nTime: 30 seconds<\/p>\nLie on your back with arms straight up and legs at 90 degrees. Extend opposite arm and leg while pressing your lower back into the floor, then return. Modify by keeping knees bent if needed. Strengthens core stability.<\/p>\n\n

Leg Drops<\/h3>\nTime: 30 seconds<\/p>\nLie on your back with legs extended or bent and fingertips under your glutes. Lower legs toward the floor, then lift back up while keeping your lower back pressed down. This targets the lower abs safely.<\/p>\n\n

Mountain Climbers<\/h3>\nTime: 30 seconds<\/p>\nIn a high plank position, bring knees toward your chest alternately while keeping your body in a straight line. Focus on controlled movement and engage the core throughout. Builds endurance and strengthens the abs.<\/p>\n\n

Elbow Plank \/ Hip Dips<\/h3>\nTime: 30 seconds<\/p>\nHold a plank on your elbows with your body in a straight line. Optionally, add gentle hip dips for more intensity. Keeps the core engaged and strengthens overall abdominal muscles.<\/p>\n\n

Russian Twists<\/h3>\nTime: 30 seconds<\/p>\nSit with heels on the floor or elevated for more difficulty. Twist your torso side to side, touching fingertips to the floor beside you. This exercise engages obliques and improves rotational core strength.<\/p>\n\n

One-Leg Leg Drops<\/h3>\nTime: 30 seconds<\/p>\nLie on your back with knees bent. Extend one leg at a time, lowering toward the floor while keeping your lower back pressed down. Switch legs. This focuses on the lower abs and improves core control.<\/p>\n\n

Hip Ups<\/h3>\nTime: 30 seconds<\/p>\nLie on your back with bent legs and drive your hips upward using your abs, not momentum. Keep movements controlled. Strengthens the lower abs and stabilizes the pelvis.<\/p>\n\n

Tabletop Crunches<\/h3>\nTime: 30 seconds<\/p>\nLie on your back with bent knees and arms reaching overhead. Crunch upward and reach your fingertips underneath your legs. Keep your gaze toward the ceiling. Engages upper and lower abs simultaneously.<\/p>\n\n

Side Leg Raises (Left)<\/h3>\nTime: 30 seconds<\/p>\nLie on your side and lift your left leg up and back down at a steady pace. Engages glutes and outer thighs while lying down\u2014perfect for a lazy day.<\/p>\n\n

Side Leg Raises (Right)<\/h3>\nTime: 30 seconds<\/p>\nSwitch sides and lift your right leg. Focus on controlled movements to tone glutes and outer thighs without leaving your bed or floor.<\/p>\n\n

Plank<\/h3>\nTime: 30 seconds<\/p>\nHold a plank on your elbows or hands. Keep your body straight and core engaged. Strengthens abs, back, and shoulders while improving stability.<\/p>\n\n

Knee-to-Elbow Plank<\/h3>\nTime: 30 seconds<\/p>\nFrom a plank position, bring one knee toward the same-side elbow and return. Alternate sides. Builds core strength and works lower abs gently.<\/p>\n\n

Leg Raises<\/h3>\nTime: 30 seconds<\/p>\nLie on your back and lift both legs up and down. Focus on slow, controlled movements to strengthen lower abs and hip flexors.<\/p>\n\n

Supermans<\/h3>\nTime: 30 seconds<\/p>\nLie face down and lift arms and legs off the floor simultaneously. Strengthens lower back, glutes, and shoulders for full-body activation.<\/p>\n\n

Fire Hydrants (Right)<\/h3>\nTime: 30 seconds<\/p>\nOn all fours, lift your right leg out to the side like a dog at a fire hydrant. Focus on squeezing the glutes and maintaining a straight back.<\/p>\n\n

Fire Hydrants (Left)<\/h3>\nTime: 30 seconds<\/p>\nSwitch sides and lift your left leg. Keep form strict and back straight. Builds glutes, outer thighs, and hip stability.<\/p>\n\n

Arm Circles (Clockwise)<\/h3>\nTime: 30 seconds<\/p>\nSit or stand and rotate your arms in clockwise circles. Engages shoulders and arms, warms up muscles for upper body activation.<\/p>\n\n

Arm Circles (Counter-Clockwise)<\/h3>\nTime: 30 seconds<\/p>\nReverse the rotation for counter-clockwise arm circles. Maintains balance in shoulder activation and improves mobility.<\/p>\n\n

Calf Raises<\/h3>\nTime: 30 seconds<\/p>\nStand and lift your heels up and down. Strengthens calves, improves balance, and activates lower legs without high impact.<\/p>\n\n

Bouncing Lunges (Right)<\/h3>\nTime: 30 seconds<\/p>\nStep into a lunge on your right leg and gently bounce for extra activation. Builds legs and glutes, while improving balance. Hold a wall for support if needed.<\/p>\n\n

Bouncing Lunges (Left)<\/h3>\nTime: 30 seconds<\/p>\nSwitch sides and lunge on your left leg. Focus on controlled bouncing for leg and glute engagement while maintaining stability.<\/p>\n\n