Fitting in 20 Minutes II
Please use the exercise glossary HERE for instruction on how to do the exercises.
For core training check the link out HERE.
If you have any issues then please don’t hesitate to contact me.
Please be sure to come to a gradual stop to cooldown and stretch all the muscles used after the session apart from your abdominal muscles if you are newly postpartum.
Workout 1
2-3 Minute Warm Up
10 Press ups
20 Squats
5 Slow burpees
x 3
Part 1-
40 seconds on 10 Seconds off
Squat Press
Straight Leg Deadlift
TRX Row
Weighted Back Lunges
Walk outs
2-3 Rounds
Part 2-
40 seconds on 10 Seconds off
Wide Leg Squat Up Row
Front Raise, Lat Raise
1 Arm Snatch
Front Lunge with 1 arm shoulder press
Fast Crab Walk
2-3 Rounds
Part 3 Abs
20 Bicycle Crunch (opposite elbow to knee)
20 Second Hollow Hold
20 Second Cobra
20 Bent Leg leg lower (back must not rise at all)
Workout 2
2-3 Minute Warm Up
30 Seconds Sprints on the spot
30 Second Punches
30 Second squat up row TRX
x3
Part 2- 5 Minutes Focus
5 Sets 5 High plank lower all way down, try and keep back straight and hug in, do not let your back dip
5 Sets 5 Full Overhead Squats , upper back of leg touches upper lower. Pull towel apart like a barbell and dont allow body to come forward.
20 Minutes, As many rounds as possible
30 Squats with curtsy lunge
15 Side/ Lat raises to front Raises
30 1 Leg Step Ups/ Split lunge leg in TRX (one leg at a time 15 each side)
30 1 Arm Snatch, alternate arms
30 Hip Thrusts
20 Bent Over Fly
20 In out jump squats
20 TRX Row
Workout 3
2-3 Minute Warm Up
30 Toe taps on lower step
10 Squat press
10 Squat up row TRX
x 3
Part 1- 12 Minutes
As many rounds as possible in 10 Minutes.
20 Knee Press ups
20 Curtsy Lunges
20 1 Arm pull in TRX
20 KB/ DB swing
20Tricep Dips
Part 2- 10 Minutes
As many rounds as possible in 10 Minutes.
15 Chair Step ups
20 1 Arm row (10 each side)
20 Good Mornings
20 Lat Raises to front Raise
Part 3 Cardio- 2 Rounds, 3 is best if you have time
40 seconds on, 10 seconds off
Squat Jumps
Snatch
Sow Burpees
Workout 4
2-3 Minute Warm Up
15 Squat Press
10 Press Ups
10 Slow Burpees
x3
Part 1- 20 Minutes, As many rounds as possible
20 Lat Raises
15 Weighted Squats
7 Hand Release press ups
30 Hip Thrusts
20 TRX Row
30 Low Pulses in squat (don’t come up pulse for 20)
20 Arnold Press
10 Mountain Climbers
Part 2- Abs- 5 Minutes
3 x 30 seconds Plank on hands
3 x 10 Alternate leg lower
15 x Modified Curl up aim for 10 second hold