20 Minute workout

mrslondon
mrslondon Posts: 146 Member
edited September 2024 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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Replies

  • rfcollins33
    rfcollins33 Posts: 630 Member
    BuuuuuuuuuuuummmmmmmmmmmmmmmmmmpppppppppppppppppppP
  • snmonson
    snmonson Posts: 79 Member
    I am going to try this tomorrow!
  • iambayd
    iambayd Posts: 235 Member
    Bump!
  • alpepp
    alpepp Posts: 55 Member
    Bump!
  • tukrainets
    tukrainets Posts: 119 Member
    bump!
  • Angela_MA
    Angela_MA Posts: 260 Member
    bump
  • nessaanne86
    nessaanne86 Posts: 15 Member
    Can somebody please tell me what "bump" is. I feel stupid not knowing. But also good workout, will do it 2nite
  • Jbugfit2011
    Jbugfit2011 Posts: 105 Member
    i need to know what BUMP is to!!!
  • Momma24
    Momma24 Posts: 589 Member
    "bump" means you are saving it to read later. Now it will pop up in "my topics" so now I will bump this post:laugh:
  • stillwater1978
    stillwater1978 Posts: 21 Member
    This looks awesome! Thanks for sharing!
  • mrslondon
    mrslondon Posts: 146 Member
    Thanks guys for bumping!! I found it on a fitness website, I thought it was quite useful as it was a short workout but totally effective, it hurt!! So yay!! A workout for busy people!!
  • malabaugh
    malabaugh Posts: 130 Member
    bump
  • PattyCake123
    PattyCake123 Posts: 156 Member
    bump
  • beefluv86
    beefluv86 Posts: 86 Member
    bump
  • mistyboggs
    mistyboggs Posts: 78 Member
    bump
  • Natalie_Bee
    Natalie_Bee Posts: 17 Member
    Just reading that kicked my butt! but I am going to attempt it tomorrow..TY 4 the motivation!
  • LTRUITT3
    LTRUITT3 Posts: 205 Member
    Sounds good...BUMP!!!
  • LisaKyle11
    LisaKyle11 Posts: 662 Member
    bump!!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Good exercise selection but I would be halving the reps and upping the weight on all weighted exercises.

    And I'd probably try and do it twice :)

    (and you could take out the tricep extension (used in pushups and overhead press) and bicep curl (used in deadlifts) or substitute for pullups)
  • RosieGB33nz
    RosieGB33nz Posts: 142 Member
    Bump
  • missmomma77
    missmomma77 Posts: 42 Member
    bump
  • tellybelle
    tellybelle Posts: 144 Member
    Bump. Thanks!
  • tellybelle
    tellybelle Posts: 144 Member
    Bump. Thanks!
  • christina_michelle
    christina_michelle Posts: 225 Member
    bump!!
  • glassyo
    glassyo Posts: 7,908 Member
    Totally bumping!
  • MrsCupCakeBoyle
    MrsCupCakeBoyle Posts: 259 Member
    bump
  • hbrekkaas
    hbrekkaas Posts: 268 Member
    Whew! Thats hard....or I'm really out of shape. Probably really out of shape! I am excited to see how much easier it is after doing it for a while though.
  • GemUK84
    GemUK84 Posts: 73 Member
    My very first BUMP :smile:
  • mandyw30
    mandyw30 Posts: 73 Member
    Looks good, exercise that can be done at home and doesn't take too long. Might have to try this myself! Thanks!
  • jakemg
    jakemg Posts: 42 Member
    Also, bump is used in internet forums to "bump" the topic to the top of the list. This works in forums like this where the most recently commented on topics appear first in the list. You are effectively bumping it up to the top.
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