20 Minute workout

mrslondon
mrslondon Posts: 146 Member
edited September 28 in Health and Weight Loss
Minutes
The Workout
0:00- 2:00 March in place (or from locker room to weight bench).
2:00-4:00 Squat (butt, legs): Hold a dumbbell in each hand, arms by sides, and squat. Do 20 reps. Rest for 30 seconds.
4:00-6:00 Full or modified push-up (arms, chest, core): Do 25 reps.
6:00-8:00 Alternating lunge (butt, legs): Hold dumbbells, arms by sides, and lunge, alternating legs each time. Do 20 reps on each side.
8:00-9:00 Jog in place.
9:00-10:00 Deadlift (back, butt, hamstrings): Hold dumbbells with palms facing thighs, knees slightly bent and back straight. Bend forward from hips. Stand up, pushing through hips. Do 20 reps.
10:00-11:00 Dumbbell press (shoulders): Stand with feet shoulder-width apart, knees slightly bent, back straight, dumbbells at shoulders, palms forward. Push arms overhead; lower. Do 15 reps.
11:00-13:00 Jumping jacks
13:00-14:00 Bent-over row (shoulders, back): Hold dumbbells, palms facing in. Bend knees slightly and hinge forward from hips, back straight. Pull elbows up to ribs, keeping arms close to sides; lower. Do 20 reps.
14:00-15:00 Basic crunch (abs): Do 25 reps.
15:00-17:00 Biceps curl (arms): Rest for 30 seconds, then do 20 curls.
17:00-19:00 One-arm triceps extension (arms): Extend right arm above head, holding dumbbell. Slowly lower weight behind head, supporting right elbow with left hand. Do 25 reps on each side.
19:00-20:00 Full or modified push-up (arms, chest, core): Do 15 reps.


Just did this workout and it kicked my sorry butt! Hoping it works, and can keep me going as it is only 20 minutes, plan on doing it every other day. Wish me luck!
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