Full Body 20 Minute Workout Routine is for those of us on the GO!



Full Body 20 Minute Workout Routine is for those of us on the GO!


Full Body 20 Minute Workout

Only have 20 minutes to spare for a workout? This is a great full body 20 minute workout. I do this when I am staying in a hotel with a gym, I got to coach a basketball tournament or whenever I can’t fit in a full hour to working out.

The benefit of doing this as a circuit is that is will satisfy both your strength training and cardio workouts. Pick a weight that challenging, but not so heavy that you cannot do at least 8 reps. If you can easily do 10 it is time to up the weight.

All of these are combined exercises, we have only 20 minutes and we want to do a full body workout! With these exercises we are doing one exercise, but targeting different muscles and muscle groups.

In this exercise you will do one set of each exercise moving on to the next exercise without a rest. Complete all three exercises in the circuit and then take a 1.5 minute rest before move on to the next sets.

Time Needed: 20 minutes NO MORE NO LESS!

Equipment Needed: Pair of Hexagon Dumbbell, Gymboss Timer

WarmUp: 3 minutes of light cardio (Jumping Rope works great for this circuit)

Exercise 1: Squat Thrusters with calf raise

To do this exercise stand straight up with your feet slightly wider than shoulder width and your toes slightly pointed outwards. Push your butt back to get the weight in your heals and your feet flat throughout the exercise. This will make your back slightly arch. Rest a pair of hexagon dumbbells on your shoulders. Keep your elbows up so that the dumbbells are parallel to the floor. Next go into a squat keeping your back straight. TIP: Most people want to let their knees come in during this exercise, act as if there is a force spreading them apart!

From your squat come back up and move directly into a shoulder press. Once your arms are fully extended lifting your calfs for a 2 count. Bring the dumbbells back down to your shoulders. Get back into your squat position (butt back, knees slightly bent) and go right into the next rep.

Sets: 3 (during the entire circuit)

Reps: 8-10

squat thruster
squat thruster
squat thruster
squat thruster

squat thruster



Exercise 2: Renegade Rows with Pushups

To begin get into a pushup position with your hands gripped on a pair of hexagon dumbbells. Make sure that your hands are not too wide apart causing your wrist to roll. Next do a pushup. Once you are back up, spread your feet apart. Raise one dumbbell straight up placing your body weight on the opposite side for support. Pivot on your toes as you raise the weight causing your chest to open up. Lower the dumbbell and do the other side. You have completed one rep.

Set: 3

Reps: 16-20

renegade row
renegade row2
renegade row3
renegade row4


Exercise 3: Bicep Curl to Arnold Press with Hammer Downs

In this exercise stand with your feet a little more that shoulder width apart. Brace your core by slightly bending your knees and bringing your belly button back towards your spin. Holding a dumbbell in each hand, lock your elbows to your side. Do a dumbbell curl. Once at the top of the curl go into a reverse shoulder press. Start by facing your palms out so that the dumbbells are equal with your ears.

Next push the weight straight up over your head. Reverse the motion bring the dumbbells down as you bring your palms back facing you.

Lastly turn your palms to they inside of your hands are facing each other and hammer the weights down until your arms are fully extended down.

This exercise might seem repetitive with another should press, but with the 360˚ of rotation that are awesome shoulder allows us it is vital that we work it out completely.

Sets: 3

Reps: 8-10

Bicep Curl
bicep curl
Arnold press
hammer down
hammer down


Try this
Full Body 20 Minute Workout
when time is not on your side. Remember 20 minutes is better than not doing anything. Don’t let your schedule get the best of you!

For more 20 minutes workouts checkout the
20 Minute Workouts Main Page








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