2 of 12
Warm-Up
View All

Recommended:

Sets:
1
Reps:
AMRAP for 1 minute
  1. AJog or march in place for 10 counts, step side to side for 10 counts, do 10 jumping jacks, and then do 10 squats. Repeat as many times as possible.
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1 of 12
The 20-Minute Total Package Workout
Warm-Up A

Recommended:

Sets:
1
Reps:
AMRAP for 1 minute
  1. AJog or march in place for 10 counts, step side to side for 10 counts, do 10 jumping jacks, and then do 10 squats. Repeat as many times as possible.
2 of 12
Circuit 1: Alternating Curtsey Lunge Press
Circuit 1: Alternating Curtsey Lunge Press A
Circuit 1: Alternating Curtsey Lunge Press B

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. AStand with feet hip width, arms bent, holding weights in front of shoulders, palms facing in.
  2. BPerform a curtsey lunge by crossing right leg back and on a diagonal behind body, bending both knees about 90 degrees as arms extend overhead. Return to start; repeat on opposite side.
3 of 12
Circuit 1: Rear Fly Deadlift
Circuit 1: Rear Fly Deadlift A
Circuit 1: Rear Fly Deadlift B

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. AStand with feet hip width, knees slightly bent, holding weights. Brace abs in tight, and keeping back naturally straight, hinge forward from hips until chest is almost parallel to the floor.
  2. BOpen arms out to sides of shoulders, squeezing shoulder blades back and together. Lower arms; return to start.
4 of 12
Circuit 1: Squat Thrust Plank Cardio Burst
Circuit 1: Squat Thrust Plank Cardio Burst A
Circuit 1: Squat Thrust Plank Cardio Burst B

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. AStand with feet hip width, arms by sides. Lower into a squat and place hands on the ground under shoulders. Engaging abs, quickly jump feet back and together into a full plank position.
  2. BImmediately jump feet back into squat and jump straight up, swinging arms forward to help move body. Land in squat position and immediately repeat.
5 of 12
Circuit 2: Kickback, Kick Front
Circuit 2: Kickback, Kick Front A
Circuit 2: Kickback, Kick Front B

Recommended:

Sets:
2
Reps:
AMRAP for 30 seconds per side
  1. ABalancing on right leg, holding weights, kick left leg front as elbows bend by sides, curling weights up with palms facing in.
  2. BWithout lowering left leg, hinge forward from hips and extend left leg behind hip, bending right knee slightly for balance. Arms extend behind body as leg reaches back. Return to start. Repeat on opposite side.
6 of 12
Circuit 2: Squat Knee Biceps Curl Twist
Circuit 2: Squat Knee Biceps Curl Twist A
Circuit 2: Squat Knee Biceps Curl Twist B

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. AStand with feet hip width apart, arms by sides, holding weights. Lower into a squat.
  2. BAs legs extend, shift weight into right leg and lift left knee, curling arms in and twisting torso to the left. Return to start. Repeat on opposite side.
7 of 12
Circuit 2: Up-and-Over Skater Cardio Burst
Circuit 2: Up-and-Over Skater Cardio Burst A
Circuit 2: Up-and-Over Skater Cardio Burst B

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. ACross right leg behind left, bending knees, tapping right foot as arms swing to the left in front of chest.
  2. BQuickly jump up and over to the right, swinging arms overhead from left to right to propel body; landing with left leg crossed back, knees bent, arms to the right in front of chest. Repeat on opposite side.
8 of 12
Circuit 3: Chest Press Bridge
Circuit 3: Chest Press Bridge A
Circuit 3: Chest Press Bridge B

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. ALie faceup, knees bent, feet hip width and flexed on the floor. Holding weights, bend elbows at 90 degrees and open out to sides of shoulders (avoid letting arms rest on the floor, arms should hover just above the ground).
  2. BExtend arms up and in line with the center of chest, pressing heels down into the floor to lift hips into a glute bridge. Return to start.
9 of 12
Circuit 3: Plank Row Jack
Circuit 3: Plank Row Jack A
Circuit 3: Plank Row Jack B

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. AHolding weights, begin in a full plank position with hands shoulder-width apart, abs tight, and feet together.
  2. B'Jack' feet apart by jumping lightly on toes and open legs into a wide 'V' position. Quickly row right arm back, pulling weight to side of body; lower arm and repeat with left arm. 'Jack' feet back together and immediately repeat.
10 of 12
Circuit 3: Plank Side Tuck Cardio Burst
Circuit 3: Plank Side Tuck Cardio Burst A
Circuit 3: Plank Side Tuck Cardio Burst B

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. ABegin in a full plank position with feet together, hands shoulder width, abs engaged.
  2. BBend knees and jump feet in toward right elbow, turning knees to the side, trying to lightly tap right elbow with left knee. Jump back out to plank; repeat on opposite side.
11 of 12
Calf Side Stretch
Calf Side Stretch A

Recommended:

Sets:
1
Reps:
30 seconds
  1. AStand with feet together, hands at hips. Take a wide step back with right leg, pressing right heel into the floor, bending left knee (to increase the stretch take a wider stance and bend left knee more without lifting right heel). Reach right arm overhead and lean to the left. Repeat on opposite side.
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