Ever have those days where you want to go to the gym but can’t be bothered about driving there, or waiting to use the treadmill, or you don’t want to miss out on the match that’s coming on T.V in 20 minutes. Yet you still want to workout because you feel you must? Then do one of these 20 minute workout outs at home. The only weight you need will be your body weight and some dumbbells with which you can build lean muscle and it’ll be a change from your gym routine.
There will be six exercises broken into groups of two.
You will have to complete all the required reps and sets in each section and move on to the next one.
A2) Alternate Split Squat Jump
Sets: 4
Reps: (10 each leg)
Rest: 60 Seconds
How to: Start in a split lunge stance, squat down explode up and switch legs while in the air landing in the opposite stance. That is one rep.
B1) Spiderman Crawl
Sets: 6
Reps: 10
Rest: 30 seconds
How to: Start in a push up position and then move your right arm forward and left leg at the same time. Try and make your leg touch your elbow and stay as low to the ground as you can. Alternate sides and keep your body low.
B2) Spiderman Pushups
Sets: 6
Reps: 10
Rest: 30 seconds
How to: Start in a push up position as you lower down bring one knee as close to the same side elbow as possible, as you rise bring it back and do the same on the other side as you go down. One push up is one rep.
C1) Single Leg Box Squats
Sets: 6
Reps: 6
Rest: 60 seconds
How to: Start by looking away from the bench lift one leg and sit down on the bench slowly and then come up. That is one rep. The other leg should not touch the ground till the rep is completed.
C2) Alternating Side Plank
Sets: 4
Reps: 5 a side
Rest: 30 seconds
How to: Lie on your side forearm on the ground, perpendicular to your body, keeping your body straight twist your body toward the ground and switch arms and do a side plank the other way.
2. Burpee Finisher Workout
A1) L-Pullups
Sets: 5
Reps: 8
Rest: 60 seconds
How to: Grab a pull up bar with your palms facing away from you lift your legs in front of you so your body forms and L. Hold this position and pull yourself up and down. That is one rep.
A2) Feet Elevated Pushups
Sets: 5
Reps: 15
Rest: 60 seconds
How to: Perform a regular push up with your feet on a bench or a small box.
B1) Skater Squat
Sets: 4
Reps: 10
Rest: 60 seconds
How to: Start from a stand and bend one foot behind you, then squat down while trying to touch the knee of the bent leg behind you. Then switch legs and repeat. That is one rep.
B2) Single Leg Box Squat
Sets: 4
Reps: 10
Rest: 60 seconds
How to: Start by looking away from the bench lift one leg and sit down on the bench slowly and then come up. That is one rep. The other leg should not touch the ground till the rep is completed.
B3) Valside Lateral Squat
Sets: 4
Reps: 10 (Each leg)
Rest: 60 seconds
How to: Stand with your legs shoulder width apart. Then take your right leg and step on the right side while squating down. This is one rep, then do the other.
C1) Burpees
Sets: 4
Reps: 10
Rest: 30 seconds
How to: Start in a push up position explosively pull your knees towards your chest amd place your feet underneath your chest. Jump up as high as you can. This is one rep.
3. Bodyweight Upper Body Workout
(Repeat circuit continuously for 20 minutes)
A1) Push ups
Reps: 10
How to: Lie on the floor with your hands beneath your shoulders. Slowly lower your self to the floor and then push yourself up. This is one rep
A2) Straight Situps
Reps: 10
How to: Lie flat on your back, and slowly raise your upper body up as high as you can without bending your knees. Then lie back down. This is one rep.
A3) Bodyweight Tricep Extension
Reps: 10
How to: Start in a push up position with your fingers facing forwards. Start to bend your elbows till your forearms are touching the ground then slowly lift your self off the ground. That is one rep
A4) Plank
Duration: 30 Seconds
How to: Place the forearms on the ground with your elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance.
4. Bodyweight Lower body / Abs Workout
A1) Bulgarian Split Squats
Sets: 3
Reps: 8 (per leg)
Rest: 30 seconds
How to: Stand with one foot on a box or bench and with the other leg try and go as low as you can, then stand back up. This is one rep.
B1) Jump Lunges
Reps: 2
Sets: 20
Rest: 60 seconds
How to: Start in a split lunge stance, squat down explode up and switch legs while in the air landing in the opposite stance. That is one rep.
B2) Straight Leg Situps
Sets: 2
Reps: 15
Rest: 30 seconds
How to: Lie flat on your back, and slowly raise your upper body up as high as you can without bending your knees. Then lie back down. This is one rep.
C1) Glute Bridge
Sets: 2
Reps: 12
Rest: 30 seconds
How to: Lie on your back with your heels below your knees. The push off your heels lifting your hips off the ground, then slowly bring your hips back down. This is one rep.
C2) Straight Leg Reverse Crunch
Sets: 2
Reps: 12
How to: Lie straight out and flat on your back on an exercise mat on the floor with your palms down.: Keeping your arms stationary, bend your knees and raise your legs so that your calves are parallel to the floor for your starting position. Bend your knees toward your torso and continue lifting your your body off the mat until your hips are off the floor. At this point your knees will be close to your face and your feet will be toward the ceiling.
5. Full Body Workout
A1) Glute Bridge
Sets: 2
Reps: 20
Rest: 30 seconds
How to: Lie on your back with your heels below your knees. The push off your heels lifting your hips off the ground, then slowly bring your hips back down. This is one rep.
A2) Pushups
Sets: 2
Reps: As many as possible
How to: Lie on the floor with your hands beneath your shoulders. Slowly lower your self to the floor and then push yourself up. This is one rep
A3) Bulgarian Split Squat
Sets: 2
Reps: 12 (Per Leg)
Rest: 60 seconds
How to: Stand with one foot on a box or bench and with the other leg try and go as low as you can, then stand back up. This is one rep.
B1) Donkey Kicks
Sets: 2
Reps: 12
Rest: 30 seconds
How to: Lie on the ground with you knees beneath your hips and hands beneath your shoulders. Slowly lift one leg up pointing your feet to the sky and then slowly bring it back down. This is one rep
B2) Plank to Push up
Sets: 2
Reps: 12
Rest: 30 seconds
How to: Start in a plank position and then lift your self up to a push up position with letting your knees touch the ground, then come back to a plank position. This is one rep.
B3) Straight leg situp
Sets: 2
Reps: 12
Rest: 30 seconds
How to: Lie flat on your back, and slowly raise your upper body up as high as you can without bending your knees. Then lie back down. This is one rep.
The original version of this post can be found here.
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