WORKOUT #20
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
A BENCH OR CHAIR
TIME
20 – 25 MINS
REST
REST AS YOU NEED BUT HOLD A CONSISTENT PACE
CONDITIONING
LADDER
START WITH THE FIRST EXERCISE, NEXT ROUND DO 2 EXERCISES, KEEP ADDING THE NEXT EXERCISE DOWN THE LADDER EACH ROUND UNTIL YOU REACH THE END.
20 MINUTE TIME CAP.
10 SQUATS
10 SQUAT PULSES
10 BENT OVER ROW
10 BICEP CURLS
20 STEP-UPS
10 STEP BACK BURPEES
20 FORWARD LUNGES
30 HIP BRIDGES
LADDER
START WITH THE FIRST EXERCISE, NEXT ROUND DO 2 EXERCISES, KEEP ADDING THE NEXT EXERCISE DOWN THE LADDER EACH ROUND UNTIL YOU REACH THE END.
10 SQUATS
10 SQUAT PULSES
10 SQUATS, 10 SQUAT PULSES
10 BENT OVER ROW
10 SQUATS, 10 SQUAT PULSES, 10 BENT OVER ROWS
10 BICEP CURLS
10 SQUATS, 10 SQUAT PULSES, 10 BENT OVER ROWS, 10 BICEP CURLS
20 STEP UPS
10 SQUATS, 10 SQUAT PULSES, 10 BENT OVER ROWS, 10 BCIEP CURLS, 20 STEP-UPS... ALTERNATING LEGS
10 STEP BACK BURPEES
10 SQUATS, 10 SQUAT PULSES, 10 BENT OVER ROWS, 10 BCIEP CURLS, 20 STEP-UPS, 10 STEP BACK BURPEES
20 FORWARD LUNGES
10 SQUATS, 10 SQUAT PULSES, 10 BENT OVER ROWS, 10 BCIEP CURLS, 20 STEP-UPS, 10 STEP BACK BURPEES, 20 FORWARD LUNGES
30 HIP BRIDGES
10 SQUATS, 10 SQUAT PULSES, 10 BENT OVER ROWS, 10 BCIEP CURLS, 20 STEP-UPS, 10 STEP BACK BURPEES, 20 FORWARD LUNGES, 30 HIP BRIDGES