Get Lean All Over in 20 Minutes!
This full body workout can be done at home and will keep your heart rate up with high intensity moves to burn body fat and shape and tone your shoulders, arms, glutes, and legs! It is the perfect mix of resistance training to stimulate muscle growth and cardio to slim down in 2017. The time commitment of 20 minutes for 2 rounds plus minimal equipment is perfect for busy individuals on the go! All you need is a tube resistance band, a chair, and light dumbbells. Time to get in the best shape ever. You ready? BUT FIRST: make sure you warm up for at least five minutes and stretch those muscles, too!
■Squat Press with Resistance Band
Hold resistance band with palms forward while standing on band. Squat keeping weight in heels and sitting back. As you rise, complete shoulder press and repeat. Do 20 reps.
■Lateral Raise To Front Raise with Resistance Band
Standing on resistance band, raise arms forward making sure to avoid pulling from your wrists and engage shoulders, elbows slightly bent. Come to eye level, lower, then raise laterally to shoulder height and lower to complete one rep. Do 20 reps.
■Curtsy Lunge with Squat
Stand with feet shoulder-width apart. Step one leg back and across your body into a curtsy lunge until the front leg is parallel with the floor. Come back to start and then drop into your squat. Repeat. Do 12 reps on each leg then switch.
■Dumbbell Pushup Press
Holding dumbbells, lower to pushup position. Complete pushup by lowering chest to dumbbell level and rise. Jump to feet (or walk one foot in at a time in to standing position) while holding dumbbells. Press dumbbells overhead and lower. Repeat. Do 15 reps.
■Resistance Band Bicep Curl
Stand on resistance band (you can adjust the amount of tension by increasing the width of foot placement). Palms up. Keep elbows locked at sides without swinging. Contract bicep and bring hands toward your shoulders. Lower and repeat. Do 20 reps.
■Resistance Band Tricep Extension
Stand on resistance band and bring band behind back. Hold one handle overhead. Extend arm while keeping elbow still and contract tricep. Lower and repeat. Do 20 reps.
■Single Leg Sit To Stand
Sitting on a chair, lift yourself to standing with only your left leg. Push through your heel and lower slowly keeping tension in your glutes. You may use the opposite leg to balance if needed. Switch legs and repeat. Do 10 reps each leg.
■Pop Squat
Stand with your feet hip-width apart. Sit your hips back and down into a squat position. Jump straight up into the air and land softly back into the squat position. Repeat. Do 15 reps.
■Speed Skaters
From standing, take a big step out to the right and swing the left leg behind you. You can either bring your hand up across your body or touch your toe. Reverse direction by stepping wide to the left with your left leg and swinging the right leg behind you. This is one rep. Make it more challenging by jumping one leg out and keeping rear toe from touching the ground. Do 15 reps.
Complete all the exercises and rest for three minutes then do another round. Two rounds should take you about 20 minutes, but if you want to go harder, do one more round. If you’re a beginner, just start with one round and work your way to two and so on. Incorporate this workout at least once a week into your normal workout regimen.
By Karey Northington
