This full body workout blends the classic science-backed 7-minute workout exercises with gentle lymph and fascia flow movements between every set. You will build strength while also boosting circulation, mobility, and energy in just 20 minutes, with no equipment required.
Instead of stopping to rest, you will shift into simple flowing movements that help your body feel loose, light, and refreshed while keeping your heart rate up. This workout is designed to feel good while still being effective.
✔ Builds strength
✔ Improves circulation
✔ Supports mobility and lymph flow
✔ Boosts energy and mood
✔ Beginner friendly
✔ No equipment needed
You will perform each strength move for 45 seconds, followed by 45 seconds of flowing movement before starting the next exercise. You will go through the full circuit once for a complete 20-minute workout.
Do this workout on its own or stack it with another routine if you want a longer session.
A quick note:
Most of my workout videos do not include warmups or cooldowns.
You’ll find dedicated videos for both—plus stretching, flows, and breathwork—right here on the channel.
Come in warm, hydrated, fueled, and ready to sweat!
Whether you’re a beginner, coming back to movement, or ready to level up, you’ll find your place here.
DO WHAT MOVES YOU!⚡️
Erin
#fullbodyworkout #bodyweightworkout #noequipmentworkout #beginnerworkout
✨ Don’t forget to subscribe and turn on notifications—we’re just getting started!
🔗 Helpful Links:
🚀 The 90-Day Reset Coaching Program: https://bit.ly/EatMoveRestReset
💪 Try UpLift, my 6-week strength program: https://bit.ly/4hea7h2
🔥 Continue with UpLevel for 10 weeks total strength: (coming soon!)
🍏 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
📲 Join the EatMoveRest Club & get access to our app: https://eatmoverest.com/club
📚 Grab my cookbook (currently 61% off on Amazon!): https://eatmoverest.com/book
Instead of stopping to rest, you will shift into simple flowing movements that help your body feel loose, light, and refreshed while keeping your heart rate up. This workout is designed to feel good while still being effective.
✔ Builds strength
✔ Improves circulation
✔ Supports mobility and lymph flow
✔ Boosts energy and mood
✔ Beginner friendly
✔ No equipment needed
You will perform each strength move for 45 seconds, followed by 45 seconds of flowing movement before starting the next exercise. You will go through the full circuit once for a complete 20-minute workout.
Do this workout on its own or stack it with another routine if you want a longer session.
A quick note:
Most of my workout videos do not include warmups or cooldowns.
You’ll find dedicated videos for both—plus stretching, flows, and breathwork—right here on the channel.
Come in warm, hydrated, fueled, and ready to sweat!
Whether you’re a beginner, coming back to movement, or ready to level up, you’ll find your place here.
DO WHAT MOVES YOU!⚡️
Erin
#fullbodyworkout #bodyweightworkout #noequipmentworkout #beginnerworkout
✨ Don’t forget to subscribe and turn on notifications—we’re just getting started!
🔗 Helpful Links:
🚀 The 90-Day Reset Coaching Program: https://bit.ly/EatMoveRestReset
💪 Try UpLift, my 6-week strength program: https://bit.ly/4hea7h2
🔥 Continue with UpLevel for 10 weeks total strength: (coming soon!)
🍏 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
📲 Join the EatMoveRest Club & get access to our app: https://eatmoverest.com/club
📚 Grab my cookbook (currently 61% off on Amazon!): https://eatmoverest.com/book