BEST FULL BODY WORKOUT IN UNDER 20MIN AT HOME
The best part about implementing bodyweight workouts into your fitness is the more you do it, the leaner you can get and the easier they become.
That's great news especially, when people are not able to leave their home. Due to the current Covid 19 pandemic many are struggling to keep sight of their fitness routines as gyms have been shut down and "social distancing" has been put in place. Don't let the isolation be an excuse to get lazy and depressed. With a bodyweight workout there's no excuse for not being able to go to the gym or having access to equipment. You can do bodyweight exercises anytime and from the comfort of your home, with minimal space needed, and its FREE.
Don't want to feel like a couch potato binge watching Netflix all day? Do this quick routine in your living room and then cool off with a nice shower.
All you Need is 20min or less, a good attitude, focus and you'll get a great body weight workout fast!
FULL BODY WORKOUT IN UNDER 20-MINUTES
This workout was designed to alternate between upper and lower body movements, pushing and pulling exercises, so there's no need to rest. This way you can get it in and get out.
This workout is designed as a circuit. Perform 3 rounds of these 6 moves and you'll see that your bodyweight is more than enough to compensate for those dumbbells in the gym.
1. SQUATS
Why: Squats build your leg muscles - quadriceps, hamstrings, calves and even your glutes. This exercise also creates an anabolic environment, which promotes full body muscle building, improving muscle mass.
How: Stand with your head facing forward and your chest held up and out. Place your feet shoulder with apart. Sit back and down like you are sitting in an imaginary chair and dont allow your back to round, let your lower back arch slightly. Lower down so your thighs are as paralell to the floor as possible, with your knees over you ankles. Press your weight back into your heels. Keep your body tight and push through your heels to bring yourself back to the starting position.
15 reps per round.
2. BICYCLE CRUNCH
Why: Bicycle Crunch's are a great HIIT workout to get the heart rate up. This exercise targets the internal and external obliques. Together they are are responsible for lateral flexion (bending your torso from side to side), roation (twisting the torso), and flexion (curling up, like in a sit up). Training the muscles in all three ways is key to building power, strength and definition.
How: Lie flat on the floor with your lower back pressed into the floor. Interlock your fingers to create a cradle behind your head. Elbows should be out. Bring your legs up to a table top position, ankles in line with knees. Engage abdominals. Lift your head, so your shoulder blades are hovering off of the ground. Straighten the righ leg long while turning the upper body left. Bring your right elbow twoards your left knee.Twist at the ribs and lead with your shoulder rather than your elbow. Switch and repeat on the other side.
20 reps per round.
3.GLUTE BRIDGES
Why: Glute bridges are one of the best moves to improve the activation of the glutes.
How: Lie on the floor, face up with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips should remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching.
10 reps per round.
4. PLANK TO PUSH UP
Why: Plank to push ups challenge your core stability and combines two effective moves in one.
How: Begin in a forearm plank position. Push from your triceps, placing your right hand on the ground and then your left hand, gradually rising to push up position. Return to forearm plank position by placing your right forearm down and then your left.
10 reps per round.
5. LATERAL BOUND
Why: This exercise builds lateral power in the legs and challenges the hamstrings.
How: Stand on your right leg, with your left foot off the ground. Squat slightly on your right leg and use your leg and glute to jump laterally (to the left). Land on the opposite leg, maintaining balance. Hold for 3 seconds and repeat to the other side.
10 reps per round.
6. BURPEES
Why: Full body exercise that provides all the benefits of push ups while also challenging your cardiocascular system and pwoering up the intensity of your workout.
How: From a standing position, squat, place your hands on the ground, and jump your feet out into a push up position. Perform a push up and then jump your feet to your hands. Then jump as high as you can, throwing your hands over your head.
10 reps per round.