Full Body Strength at Home - 45 MIN Standing Routine | Beginners, No Equipment

Описание: Total Body Fitness for Beginners: 45-Minute Standing Routine | No Equipment Needed
Welcome to KanmaCan Fitness! Are you ready to kickstart your fitness journey? This 45-minute Full Body Workout is specifically designed for total beginners. Whether you are at home or traveling, you can follow this routine with zero equipment and zero jumping.
Our goal is to help you build stronger arms, legs, and a solid core while boosting your energy levels. All exercises are performed standing up, making it perfect for those looking for a low-impact yet effective way to get fit. At KanmaCan Fitness, we believe in Simple Workouts for Real Results. Let’s get strong together!
Total-body strength & endurance at home—no gym, no floor work, all standing! 45-min beginner follow-along with 4 circuits (45s work/15s rest), clear timers, easy mods. Wake up muscles → legs/cardio → upper/core → conditioning.

In This Video
Complete full body warm-up.
Four effective 10-minute circuits.
Tone your lower body.
Standing core strength activation.
Sculpt arms and shoulders.
Safe low-impact cardio moves.
Improve posture and balance.
Full body recovery stretch.
45s work, 15s rest.

⏱️ TIMELINE:
0:00 - Hook & Intro
0:30 - 3 Min Warm-Up
3:30 - Circuit 1: Full Body Activation (10 min)
13:30 - Circuit 2: Lower Body & Cardio (10 min)
23:30 - Circuit 3: Upper Body & Core (10 min)
33:30 - Circuit 4: Conditioning (10 min)
43:30 - 3 Min Cool-Down

🔥 KEY EXERCISES (All Standing + Beginner Mods):
Circuit 1: Squats • Knee Raises • Wall Push-Ups • Step-Back Lunges • Punches • Glute Kickbacks • March + Arms • Oblique Crunches
Circuit 2: Side Lunges • Heel-Toe Walk • Squat Hold • Hamstring Curls • Fast March • Curtsy Steps • Toe Taps • Calf Raises
Circuit 3: Arm Circles • Chest Press • Row Pulls • Shoulder Taps • Side Bends • Upright Mountain Climbers • Arm Hold • Core Brace
Circuit 4: Step-Out Squats • March Punches • Standing Skaters • Knee Lifts • Good Mornings • Shadow Boxing • Balance Hold • Reach & Pull

✅ PERFECT FOR: Small spaces, apartments, travel—"anywhere" workouts!

RESOURCES:
• Free 4-Week Beginner Planner PDF 👉 https://bit.ly/4oDYNwE
• 10 Min Standing Core Next 👉    • 10 Min Core & Balance Workout | Beginner S...  
• 5 Min Warm-Up 👉    • Full-Body Warm-Up in 5 Minutes | No Equipment  
• 5 Min Cool-Down 👉    • 5 Minutes to Better Recovery & Less Muscle...  

👍 LIKE if you feel stronger! 💬 COMMENT: "Circuit 1 done!"
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