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20 minutes professional body workout

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Twenty minutes may not sound like a lot of time in the grand scheme of things, but when it comes to working out sometimes it’s all you really need. If you choose the right routine, that is.

Got 20 minutes? Jump right into the workout, below. And don’t forget to warm up before you start!

 

  • Goblet Squat — 12 reps
  • Jump Squat — 20 seconds (roughly 20 reps)
  • Butt Kick — 20 yards down/back
  • Push-up to Knee Tuck — 12 reps
  • Do 3 sets.

Circuit 2:

  • Renegade Row + Tricep Kickback + Push-up + Floating Burpee — 10-12 reps
  • Ball Slam — 30 seconds (roughly 15 reps)
  • Plank Saw — 30 seconds
  • Do 3 sets.

Circuit 3:

  • Deadlift to Biceps Curl — 12-15 reps
  • Overhead Triceps Extension — 12 reps
  • Bodyweight Triceps Extension — 10-12 reps
  • Rotational Ball Toss — 12 reps
  • Do 3 sets.

Cardio Finisher:

  • Forward Hop + Burpee + Backward Hop + Jump Squat — 45 seconds
  • Mountain Climber — 15 seconds
  • Jumping Rope — 1 minute
  • Do 2 sets.

Glute Finisher:

  • Banded Glute Bridge — 5 full bridges, then press knees out on the band 15 times
  • Do 3 sets.

Play Time:

  • Handstand Walk — 20 yards
  • Do 2 sets.

1.Goblet Squat

  • Hold a dumbbell at your chest, gripping it with both hands by one end.
  • Stand with your feet about shoulder-width apart, toes slightly turned out.
  • Bend your knees and push your hips back as you lower down into a squat.
  • Drive through your heels to return to standing and squeeze your glutes at the top. That’s 1 rep.
  • Do 12 reps.

2. Jump Squat

  • Stand with your feet slightly wider than hip-width apart.
  • Hinge forward at your hips and sit your butt back into a squat. Squat as deep as your mobility will allow, but not further than parallel to the ground.
  • Jump up into the air as high as you can and straighten out your legs. Swing your arms down by your sides for momentum, and keep your back straight and chest lifted.
  • Land back on the floor with soft knees. That’s 1 rep.
  • Continue this movement for 20 seconds (roughly 20 reps).

3.Butt Kick

  • Stand tall with your feet shoulder-width apart, core engaged, and shoulders relaxed.
  • Start kicking your feet back, so that your heels touch your butt, alternating sides. As you kick your feet back, move forward.
  • Continue this movement for about 20 yards. Then, repeat but move backward this time, to return to starting position. (It should be about 10 seconds forward and 10 seconds back.)

4. Push-up to Knee Tuck

  • Start in high plank, with your palms flat on the floor, hands shoulder-width apart (or wider if that’s how you usually do push-ups), shoulders stacked above your wrists, legs extended, and core engaged. Place your toes on a set of gliders or towels.
  • Bend your elbows and lower your chest toward the floor. Then, push back up to high plank.
  • Press down on the gliders as you slowly slide them in toward your hips. As you do, bend your knees a bit, round your lower back, and lift your hips toward the ceiling. Move as slowly as possible on the knee tuck, and make sure your core is engaged throughout.
  • Press down on the gliders again and slowly slide them back out to high plank position, straightening your back out again as you move. That’s 1 rep.
  • Do 12 reps.

5 Renegade Row + Tricep Kickback + Push-up + Floating Burpee

Talk about a compound exercise. “This is a great move if you’re short on time—it pretty much hits it all,” says Stokes.
  • Start in high plank, holding a set of dumbbells in your hands. Your hands should be shoulder-width apart, shoulders stacked above your wrists, and your legs extended and core engaged.
  • Bend your left elbow and lift the weight toward your chest, keeping your arm close to your body.
  • Then, extend your arm, pressing the weight back and up as you straighten your arm along the length of your body.
  • Bend your elbow to bring the weight back to your chest, and then return the weight to starting position.
  • Repeat this row and tricep kickback with your right arm. As you do each row, keep your core tight and avoid rotating your hips.
  • Then, bend your elbows, keeping them close to your body, and lower your chest toward the ground to perform a tricep push-up.
  • Press back up to high plank. In one fluid movement, push your hips back toward your heels, bend your knees, and straighten your arms (still holding onto the weights).
  • Using the momentum from sitting back into your hips, hop your feet into the air, leaning into the weights on the ground for support. Land with your feet shoulder-width apart. As you land, lift your chest and stand up, immediately jumping straight into the air like you would for a normal burpee.
  • Place your hands back on the weights on the ground and jump your feet back to starting position. That’s 1 rep.
  • Do 10-12 reps

6. Ball Slam

  • Stand with your feet shoulder-width (or wider) apart, and hold a medicine ball at waist height.
  • Raise the ball up over your head, rising up on your toes as you do.
  • Keep your abs tight and glutes squeezed as you slam the ball down to the ground in front of you as hard as you can. At this point, you should naturally bend your knees a bit.
  • Grab the ball as it bounces back without dropping your chest or rounding your shoulders forward. You want to keep your back as flat as possible throughout. Push your butt back and bend your knees more if you need to catch the ball without sacrificing form.
  • Stand back up and bring the ball overhead to immediately go into the next slam.
  • Continue for 30 seconds (roughly 15 reps).

7.Body Saw

  • Put your toes on a set of gliders or towels and then get into a forearm plank with your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel, and legs extended behind you. Tuck your tailbone and engage your core, butt, and quads. This is the starting position.
  • Slowly push with your forearms and elbows to slide the gliders or towels back toward the wall behind you. Move as far as you can without losing core engagement. Don’t let your hips sag.
  • Slowly pull with your arms and elbows to return to the starting position.
  • Continue for 30 seconds.

8.Deadlift to Biceps Curl

  • Stand with feet hip-width apart, knees slightly bent and your arms relaxed by the front of your quads with a dumbbell in each hand.
  • Hinge forward at your hips and bend your knees slightly as you push your butt way back and keep your back flat. Slowly lower the weight along your shins. Your torso should be almost parallel to the floor.
  • Keeping your core tight, push through your heels to stand up straight. Keep the weight close to your shins as you pull.
  • Pause at the top and squeeze your butt. As you do, lift the weights toward your shoulders to perform a biceps curl.
  • Lower the weights back down. That’s 1 rep.
  • Do 12-15 reps

9. Overhead Triceps Extensions

  • Stand with your feet shoulder-width apart. Hold one dumbbell, by the ends with both hands, behind your neck, elbows bent and pointing toward the ceiling, upper arms by your ears. This is the starting position.
  • Without moving your upper arms, and keeping them as close to your ears as possible, straighten your elbows to extend your forearms above your head. Keep your shoulders down and core tight.
  • Lower your forearms to the starting position. This is 1 rep.
  • Do 12 reps.

10. Bodyweight Tricep Extensions

  • Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.
  • Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling. Straighten your arms and legs as best as you can and keep your flat back, head relaxed between your arms. Your body should form an inverted V.
  • Turn your arms so that the insides of your elbows are facing forward.
  • Slowly bend your elbows and lower your head toward the floor. Then, press through your palms to straighten your arms again. Keep the rest of your body stable and engaged as you do. This is 1 rep.
  • Do 10-12 reps.

11. Rotational Ball Toss

  • Stand with your right side facing a wall and knees slightly bent. With straight arms, hold a soft medicine ball on the left side of your body.
  • Rotate off your left foot and use power from your hips to turn to the right and throw the ball into the wall.
  • Catch the ball, bending the knees and rotating to the left to absorb the catch and wind up for the next throw. This is 1 rep.
  • Do 6 reps on one side, and then repeat on the other side.

12.Forward Hop + Burpee + Backward Hop + Jump Squat

  • Start with feet shoulder-width apart, hands at your chest. Push your hips back and bend your legs into a squat.
  • Keeping your legs shoulder-width apart and knees as bent as you can, hop forward about a foot, landing in a squat again.
  • Place your hands on the ground and jump your legs back to high plank. Immediately lower your entire body to the ground, bending at the elbows, so that your chest touches the floor.
  • Use your arms to quickly push your body back up while hopping your legs back under your body.
  • Stand back up to a squat position, and hop about a foot back, keeping your knees as bent as you can and landing in a squat.
  • Jump up into the air as high as you can and straighten out your legs. Swing your arms down by your sides for momentum, and keep your back straight and chest lifted.
  • Land back on the floor with soft knees. That’s 1 rep.
  • Continue for 45 seconds.

13.Mountain Climber

  • Start in high plank, with your palms flat on the floor, hands shoulder-width apart (or wider if that’s how you usually do push-ups), shoulders stacked above your wrists, legs extended, and core engaged.
  • Engage your core and draw your right knee to your chest.
  • Return to starting position and immediately draw your left knee to your chest.
  • Continue to alternate, moving quickly.
  • Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that’s fine.
  • Continue for 15 seconds.

14. Jumping Rope

  • Stand tall, with your back straight and core engaged. Hold one handle in each hand.
  • Keep your elbows at waist height as you swing the rope forward.
  • Jump as you hear the rope strike the ground in front of you.
  • Move at a speed that works for you—the faster you go, the more your heart rate will rise.
  • Continue jumping for one minute.

15. Banded Glute Bridge

  • Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart. Loop a medium-strength resistance band around your thighs, just above your knees.
  • Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees.
  • Hold this position for a second, and then slowly lower your hips to return to the starting position.
  • Stokes likes doing 5 full reps like this. Then on the fifth, she stays in the hips-raised position and presses her legs out and back 15 times (not pictured), maintaining tension in the band as she pulses.
  • Repeat this pattern of 5 bridges, 15 pulses, three times total.

16.Handstand Walk

While most of us may still be trying to even get ourselves into a handstand, Stokes is clearly already a pro. At the end of her workout, she likes to play a little, doing handstand walks across the gym floor.

If you’re able to do this, try walking 20 yards, two times. If you’re still trying to master a handstand, take this time to practice a few. Or, hold a plank for 30 seconds to end your workout on a strong-core note.