20 MIN Full Body Strength| Bodyweight Conditioning| All Levels

This is designed as a low impact at home bodyweight workout. No weights are needed so it is vacation/travel friendly and apartment friendly. Instead of focusing solely on the clock, we will focus on a set number of reps within a block of time, so you really set the pace for this session. Some of the moves are deceptively challenging but the exercises are easily adaptable to your energy level and therefore, beginner friendly.
For example, although I use a yoga block (for greater depth in squats and lunges) and a chair for dips, no equipment is needed for a total body burn. Dips can be done on the floor or you can substitute with tricep push-ups (knees or toes) instead. Even the finisher requires no specific setup unless you want the intensity of the full Copenhagen plank. 😉
Note: minimal cuing is included (VoiceOver).
✦Format: AMRAP*: 2 minute blocks of work for each set;
2 paired exercises (12 reps each exercise);
20 sec rest between each 2 minute set;
9 sets total
✦Equipment: yoga block (optional), chair/bench (optional)
✦Exercises include: heel elevated squats, pushup to side plank, tricep dips, pike shoulder taps, alt rear lunges, mountain climbers, wide push ups, superman ‘w’ variation, leg extension-pulse, calf raises, static lunge, single side RDL, sit-ups, hamstring lifts, dive bomber push ups, T superman variation
🔥Finisher: 50 Sec Copenhagen planks or side planks, pick your poison
✷Modifications: Plank and push-ups can be performed elevated or on knees, RDL balance can be replaced with back leg on the floor in a kickstand position, superman can be performed standing, straight back hinging at the hips
*AMRAP= As many rounds as possible
✦Timestamps
✦Workout begins: 00:43
✦Finisher begin (if you want to skip): 21:39
✦Cooldown & Stretch: 23:34
⭐️ Optional Warm-up for this routine: • Dynamic 5 Minute Warm-...
Hope you enjoyed the challenge of working through these bodyweight exercises. Bodyweight exercises are a great way to train better movement patterns that will help with overall weight training (plus they're a great way to add variety to your weekly fitness routine).
Let me know how you did in the comments below and if you enjoyed this workout, please like, share and subscribe for similar content.
Have a wonderful holiday weekend and stay awesome!
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