Print this page
View the original routine at: http://www.origin.shape.com/fitness/workouts/routines/total_body/the_20_minute_great_body_workout
The 20-Minute Great-Body Workout
Chest Press with ball
A
B
- Reps:
- Body Parts: Shoulders, Core, Chest
- Equipment: Free weights, Balance Ball
A
Lie faceup with your upper back on a stability ball, knees bent 90 degrees, and hold the Body Bar (or use dumbbells) with hands slightly wider than shoulders, palms facing forward and arms extended over chest.
B
Lower bar toward chest then press up and repeat.
Ski Jumper
A
B
- Reps:
- Body Parts: Abs, Arms, Back, Hamstrings, Legs
- Equipment: Resistance Band
A
Anchor the center of a resistance tube to a sturdy object at chest level and stand back, feet shoulder-width apart and arms in front of you at shoulder height, so there's no slack in tube.
B
Step out to the right with right leg as you bend over and draw right arm down to outside of right knee and left arm in between legs. As you raise arms to starting position, shuffle feet to left and repeat to left side. Continue from side to side for 1 minute.
Russian Twist
A
B
- Reps:
- Body Parts: Abs
- Equipment: Balance Ball
A
Sit with knees bent and feet on the floor and hold a weighted ball (or two dumbbells) in both hands in front of you, elbows bent. Lean back about 45 degrees.
B
Draw ball over to right then left. (For more of a challenge, raise feet off floor). Continue from side to side for 1 minute. Do 6 minutes of cardio, then try moves 4 (Plank Push-Up), 5 (Jump Squat) and 6 (Weighted Reverse Lunge).
Plank Push-Up
A
B
- Reps:
- Body Parts: Triceps, Core, Chest
- Equipment: No equipment
A
Get on the floor in modified plank position with forearms on the ground and elbows aligned under shoulders. Balance on toes or knees.
B
Straighten left arm, then right. Hold full plank pose for 2 counts, then lower left forearm, followed by right, to the floor.
Jump Squat
A
B
- Reps:
- Body Parts: Butt, Legs
- Equipment:
A
Sit on a chair with feet shoulder-width apart and hands at sides.
B
Jump up, reaching arms overhead, then squat so butt barely touches chair; repeat.
Weighted Reverse Lunge
A
B
- Reps:
- Body Parts: Butt, Core, Legs
- Equipment: Free weights
A
Stand with feet hip-width apart, left foot on a gliding disc, and hold a weighted ball in both hands in front of chest, elbows bent and pointed out to sides.
B
Slide left foot back into a rear lunge so right knee is aligned over ankle. As you lunge, turn upper torso to right. Return to start position and repeat. Do 6 minutes of cardio then either cool down or repeat the entire workout once or twice.