Are you in need of a quick workout before heading out for your next holiday party? Maybe you’re stuck in another city, away from your regular gym and need a quick workout fix.
Try the following full body workout that only takes 20 minutes and will get you working up a sweat in no time. Typical rest times between each exercise is 30 seconds while rest times between sets are 20 seconds unless stated otherwise. Remember to keep yourself hydrated throughout the entire workout!
Body Weight Squat
Start off the workout with the body weight squats by keeping your hands straight in front of you and squatting down until your thighs are parallel with the floor. Throughout the entire movement, keep your chest upright and back in a neutral position, while ensuring your knees do not overshoot the front of your toes by too much. Go down into the squatting position slowly in three seconds before bursting back up to your standing position and squeezing your gluteal muscles. Your core should be kept tight at all times and repeat for 3 sets of 45.
Feet Elevated Push Ups and Normal Body Push Ups
Variation is the key to muscle growth, which explains why the normal push up is combined with elevated push ups to develop your upper body strength. Simply keep your hands apart at shoulder width and lower your body slowly to the ground in three seconds before bursting back up to the starting position. Perform 20 of these normal push ups before putting your legs up on something elevated like a chair. Repeat the exercise for another set of 20 before taking a break.
By planking, we don’t mean the fad that took the internet by storm a few years ago, but rather the classic fitness plank. If done correctly, planking engages the entire core of your body along with the chest and gluteus muscles. Start with your elbows on the floor and raise your body such that it is almost parallel to the floor. Don’t raise your buttocks up in the air, as that will take away the tension on your core muscles and place unnecessary pressure on your elbows. Hold that position for a minute before taking a break. Repeat for sets of 5.
Single Leg Deadlifts
Finish up the workout with some single leg deadlifts that will work your abdominals, hamstrings and lats. Start in a standing, upright position, keeping your core tight throughout the motion. Subsequently, lift one leg up and bend your body at your hips, as if you're reaching down to grab something while keeping your entire body, from the elevated leg to your upper body parallel to the ground. Hold for a second or two before reverting to your original position where you’ll feel a stretch in your hamstrings and glutes. Perform 20 of these deadlifts for each side of the leg before taking a 30 second rest.