20-minutes workout

20-minute workout

Workout one (1)
3 rounds, for time, of:

  • 1/4-mile run,
  • 21 35-lb dumbbell swings,
  • 12 pull-ups, if you can’t do 12, break them up into double sets

Dumbbell Swings:
Hold a 35-lb weight with two hands, and drop into squat, then explode upward through your heels until your hips lock in a standing position, the momentum driving the weight up over your head. Then drop into squat and repeat.

Workout two (2)
Do as many rounds as possible in 15 minutes of:

  • 3 pull-ups
  • 6 push-ups
  • 9 squats

Keep your head up, back arched, arms outstretched, and heels down as you lower the butt to within a foot of the floor. You can place a medicine ball under the butt and touch it to make sure you don’t cheat.

Workout Three (3)
10 rounds, for time, in reps of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 of:

  • Body-weight dead lifts (weight, depends on you)
  • 3/4-body-weight bench presses

Dead lift:
A perfectly performed dead lift gives unmatched full-body strength. Squats down to the barbell at your feet. With arms locked, grab the bar and pull it off the ground as you stand up straight in a smooth, controlled motion.

Workout four (4)
4 rounds, for time, of:

  • 1/4-mile run
  • 5 box jumps (on and back off a 20-in step)
  • 15 wall balls (with 15-ib ball)

Wall Balls:
Stand 18 inc from a wall with a 15=lb medicine ball under your chin. Squat, then explode up, throwing the ball about 10 feet up the wall. Catch under your chin. descend, and repeat.

Workout five (5)
3 rounds, for time, of;

  • 1/2-mile run
  • 40 good morning (with 45-lb barbell)

Good Morning:
This sub for a back extension as you bend at the waist with your head up, back straight, and an un-weighted 45-lb bar across your shoulder.

These 20-minutes workout can help if you workout in your home or in a gym. Well post some of these 20-minutes workout next. Happy workouts everyone..

πŸ™‚ πŸ™‚ πŸ˜‰

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