Build strength, get your heart pumping, and support lymphatic drainage and fascia release in this 30-minute full-body bodyweight workout! We’ll alternate 45 seconds of strength with 45 seconds of feel-good flow—no breaks and no weights required. Grab a sturdy chair or bench, press play, and get ready to build muscle, boost circulation, facilitate detox, and leave feeling strong, energized, and refreshed.
💛 Join EatMoveRest Club
Fitness programs, recipes, meal plans, challenges, and a supportive community. Annual Members: Save 52% with code LOCKEDIN.
https://EatMoveRest.com/club
✨ Don’t forget to subscribe and turn on notifications—we’re just getting started!
DO WHAT MOVES YOU!⚡️
Erin
🔗 Helpful Links:
🚀 Work w/ me: https://bit.ly/EMR-Mastermind
🍏 Join us on our main channel @EatMoveRest for recipes, grocery hauls, family vlogs & more
👋 Follow & DM me to say hi on Instagram: https://instagram.com/ErinStanczyk
📚 Grab my cookbook: https://EatMoveRestt.com/book
WORKOUT FORMAT:
• 45 sec Bodyweight Strength → 45 sec Lymph + Fascia Flow
• 10 pairings per round • 2 rounds
• Strength moves repeat in Round 2 while the flow moves change.
ROUND 1
• Squat-Lunge Combo → Zen Swings
• Push-Ups → Body Bounces
• Dead Bugs → Knocking on the Door of Life
• Static Lunge R → Elbow Snaps
• Tricep Dips → Tick-Tocks
• Bear Plank Shoulder Taps → Body Waves
• Static Lunge L → March + Knee Slaps
• High-Low Plank → Hip Slaps
• Plié Squat Pulses → Cross Twists
• Leg Lifts → Full-Body Shakeout
ROUND 2
• Squat-Lunge Combo → Chest Openers
• Push-Ups → Hip Switches
• Dead Bugs → Trunk Twists
• Static Lunge R → Breath of Joy
• Tricep Dips → Alternating Arm Swings
• Bear Plank Shoulder Taps → Wrist Flicks
• Static Lunge L → Booty Kickers
• High-Low Plank → Swing Switch
• Plié Squat Pulses → Head + Arm Hangs
• Leg Lifts → Body Slaps
#BodyweightWorkout #FullBodyWorkout #LymphaticDrainage #NoEquipmentWorkout #StrengthWorkout #BeginnerWorkout #BodyweightStrength #HomeWorkout
💛 Join EatMoveRest Club
Fitness programs, recipes, meal plans, challenges, and a supportive community. Annual Members: Save 52% with code LOCKEDIN.
https://EatMoveRest.com/club
✨ Don’t forget to subscribe and turn on notifications—we’re just getting started!
DO WHAT MOVES YOU!⚡️
Erin
🔗 Helpful Links:
🚀 Work w/ me: https://bit.ly/EMR-Mastermind
🍏 Join us on our main channel @EatMoveRest for recipes, grocery hauls, family vlogs & more
👋 Follow & DM me to say hi on Instagram: https://instagram.com/ErinStanczyk
📚 Grab my cookbook: https://EatMoveRestt.com/book
WORKOUT FORMAT:
• 45 sec Bodyweight Strength → 45 sec Lymph + Fascia Flow
• 10 pairings per round • 2 rounds
• Strength moves repeat in Round 2 while the flow moves change.
ROUND 1
• Squat-Lunge Combo → Zen Swings
• Push-Ups → Body Bounces
• Dead Bugs → Knocking on the Door of Life
• Static Lunge R → Elbow Snaps
• Tricep Dips → Tick-Tocks
• Bear Plank Shoulder Taps → Body Waves
• Static Lunge L → March + Knee Slaps
• High-Low Plank → Hip Slaps
• Plié Squat Pulses → Cross Twists
• Leg Lifts → Full-Body Shakeout
ROUND 2
• Squat-Lunge Combo → Chest Openers
• Push-Ups → Hip Switches
• Dead Bugs → Trunk Twists
• Static Lunge R → Breath of Joy
• Tricep Dips → Alternating Arm Swings
• Bear Plank Shoulder Taps → Wrist Flicks
• Static Lunge L → Booty Kickers
• High-Low Plank → Swing Switch
• Plié Squat Pulses → Head + Arm Hangs
• Leg Lifts → Body Slaps
#BodyweightWorkout #FullBodyWorkout #LymphaticDrainage #NoEquipmentWorkout #StrengthWorkout #BeginnerWorkout #BodyweightStrength #HomeWorkout