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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
stability ball crunch weight training
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)
no equipment pushup weight training
pushup

(Click on image to view this exercise…)

Step-ups: 2 sets of 15-20 (ex: stairs, bench, chair)
bench, dumbbell step up balance and stability, weight training
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 weight training
dumbbell shoulder press with overhand grip

(Click on image to view this exercise…)

Hip abduction: 2 sets of 20
no equipment hip abduction, side bridge weight training
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
no equipment leg raise weight training
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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