20 Minute Strength Workout

20 Minute Strength Workout boosts fatloss hormones and builds strength, endurance, and stability.

It's a great workout routine for beginners and people who have taken time off from training, people who need to get back to basics, or those starting back up after an injury.

Start with 5-10 minutes of cardio or a warm-up exercises to boost endurance and prep your body for the challenging supersets.

Continue with 2-3 sets of 8 prone ball rows with 60 seconds between sets (this is the only exercise you will not superset).

Continue with 8 reps of the next 3 exercises going from one exercise to the next with minimal rest. After one superset take a 60 second break then repeat 1 more time (advanced can repeat 2 more times).

Finish up with the next 3 exercises going from one to the next without rest. Wall sit varies depending on fitness level followed by 8 reps on each side for the last two. After one superset rest for 60 seconds then repeat 1 more time (advanced can repeat 2 more times).

Prone Row with Ball
1. Lie face down on a stability ball so that the ball is under your lower abdomen.
2. Holding two dumbells row them up towards your shoulders keeping your elbows out wide and back staying flat.
3. Remember to pinch your shoulder blades together as you row and keep your upper body stable.

20 Minute Strength Workout Tip:
Use very light weight for this exercise and focus on good alignment keeping head relaxed.
Sets Reps Weight/
Protraction (Pushup)
1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Extend at the elbows and pressing up at the shoulders separating the shoulder blades and arching the upper back.
5) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Avoid hyperextension of the low back.

20 Minute Strength Workout Tip:
Keep hips from sagging and keep tailbone tucked under. Draw in the belly button to activate your deep abdominal muscles and support the low back.
Sets Reps Weight/
Dumbbell Fly
1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with the DB’s almost touching and palms facing each other (neutral grip).
3) Keeping the elbows slightly bent, lower the DB’s out and away from each other in an arcing motion with hands aligned with the nipple-line.
4) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position.
5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.

20 Minute Strength Workout Tip:
Use light to medium weight. Intermediates can do these on a stability ball. Advanced can try these on a ball in an incline position.
Sets Reps Weight/
Alternating DB Chest Press on Ball
1. Start by lying on your back on the ball. Hold a dumbell in each hand with your elbows out.
2. Contract your abdominals to maintain stability and once you are stabilized alternate and press one dumbell up above your chest. Then press the other dumbell.
3. Continue for the required number of repetitions.

20 Minute Strength Workout Tip:
Beginners place head on ball to avoid neck and shoulder strain. Advanced hold both weights up and don't alternate. Perform all reps on one side then all reps on the other side.
Sets Reps Weight/
Wall Sit
1. Place ball against the wall and your lower back.
2. Proceed into a squated position so that your thighs are parallel to the ground.
3. Hold this position for the required number of seconds.
4. Remember to keep your feet flat on the floor and your knees behind your toes.

20 Minute Strength Workout Tip:
Beginners hold for 15-30 seconds. Intermediates hold for 30-45 seconds. Advanced hold for 60 seconds.
Sets Reps Weight/
Box Step with Dumbbell & Knee Drive
1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a dumbbell in each hand.
2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps.
Repeat with other leg and continue according to prescribed number of repetitions

20 Minute Strength Workout Tip:
Beginners use no weight and raise the knee to hip level (not waist level). Intermediates and Advanced use light to medium weight. Keep front heel on step at all times and abs engaged as you raise the knee to waist level.
Sets Reps Weight/
1 leg knee drive with stability ball
1. Start by placing your hands on top of a stability ball and hold yourself in a pushup position.
2. Maintaining good balance raise your left leg up towards your chest and then return your foot to the floor.
3. Repeat with the other leg.
4. Keep your abs drawn in tight and control the leg movement.

20 Minute Strength Workout Tip:
Beginners forget about the knee drive and just hold the plank. Advanced alternate legs. Keep tailboned tucked and abs tight to protect the back.
Sets Reps Weight/

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