Total Body in 20 Minutes at Home or Gym

I created a total body weight routine that can be completed in just 20 minutes. Give it a try along with your own cardio work-out.

Warm-up

Ball Squats: 2 sets of 20

Ball Crunches: 2 sets of 30

crunch on stability ball with arms behind head
(Click on image to view this exercise…)
Then:

Push-ups: 2 sets of 20 or failure (do as many as you can)

pushup
(Click on image to view this exercise…)

Step-ups: 2 sets of 15-20 (ex: stairs, bench, chair)

alternating dumbbell step up on bench
(Click on image to view this exercise…)

Seated shoulder press with dumbbell or weighted object: 2 sets of 20

dumbbell shoulder press with overhand grip
(Click on image to view this exercise…)

Hip abduction: 2 sets of 20

bent arm side bridge and hip abduction
(Click on image to view this exercise…)

Crunches: 2 sets of 50

Lower abs: 2 sets of 20

lying on back straight leg raise
(Click on image to view this exercise…)

Cool Down:

Stretch: hold each stretch for a 10-15 count

June 16th, 2008

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Posted in: gym

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by Matt — Personal Trainer

Mathue Johnson has been a certified personal trainer for nearly ten years, working closely with clients across the country to help them effectively reach their goals. He also vied for Jillian's heart in The Bachelorette season five.

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