20 Minute Workout

The 20 minute workout is a supersets workout that builds strength and lean muscle, burns fat and boosts metabolism.

This is a great workout routine for people who need to build more strength and lean muscle to take fatloss workouts to the next level.

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 pushups 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 repeat 2 more times).

Finish up with the next 3 exercises going from one to the next without rest (8 reps on each side of leg moves and 15 total of knee raises). After one superset rest for 60 seconds then repeat 1 more time (advanced repeat 2 more times).


Exercise
Lebert Single Leg Pushup
1. Start by placing two equalizer bars parallel with each other.
2. Place your hands on the top of the bars. Put your feet on the ground and pick one foot up and hold in the air.
3. Proceed to go into a pushup until you have reached full range of motion.
4. Return to the starting position and repeat for the desired repetitions.

20 Minute Workout Tip:
Beginners try both feet on floor. Advanced try with one leg on stability ball. Can also be done with TRX suspension trainer or with a chair.
Sets Reps Weight/
Resistance
 
Reverse Fly with Cobra
1. Start by lying face down on the ball below your abdomen and hold dumbells down towards the ground.
2. Slowly arch your lower back and hold this position. While holding this position bring the dumbells out and up until parallel with your shoulders.
3. Pinch your shoulder blades in towards your spine while doing this.
4. Return to the starting position and repeat for the recommended repetitions.

20 Minute Workout Tip:
Use a light weight and keep neck relaxed. Focus on contracting the shoulders first and shoulder blades last.
Sets Reps Weight/
Resistance
 
Face Pulls
1. Start by grabbing a rope handle and stand back enough so your arms are outstretched.
2. Proceed to pull the rope handle to your neck and face level. Spread your hands when you reach your face to get a little further range of motion and to squeeze your shoulder blades together.
3. Return to the starting position and repeat for the desired repetitions.

20 Minute Workout Tip:
Use a resistance band attached to top of door or high bar. Focus on contracting the shoulders first and shoulder blades last.
Sets Reps Weight/
Resistance
 
Lebert Straight Leg Supine Row
1. Start by placing the lebert bars parallel with each other.
2. Lie on your back and reach up and grab each bar. Keep legs straight throughout exercise.
3. Proceed to pull yourself up towards the bars.
4. Return to the starting position and repeat for the desired repetitions.

20 Minute Workout Tip:
Beginners bend both legs. Advanced try single leg rows. Can also be done with TRX suspension trainer or you can sub db rows.
Sets Reps Weight/
Resistance
 
1 Leg Glute activation
1. Start by placing your foot up on the wall or on a bench.
2. Proceed to rise up on the ball of your foot and as you do this try to squeeze your glute on the same leg.
3. Sometimes if you place your hand on the spot you are trying to activate you will get a better activation response.
4. Continue to do this for the desired repetitions and then repeat with the other leg.

20 Minute Workout Tip:
Make sure your body is going up and down and that your hip is not sliding forward towards wall as you do the exercise.
Sets Reps Weight/
Resistance
 
One Leg Squat
1) Stand with feet hip width apart with knees slightly bent and toes pointing forward.
2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level..
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thigh is slightly above parallel (as shown) return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.


20 Minute Workout Tip:
Beginners use chair or lebert bars to assist. Advanced add a light weight.
Sets Reps Weight/
Resistance
 
Ab-Knee ups
1. Start by placing the lebert equalizers parallel with each other.
2. Place your hands on the bars and support yourself off the ground.
3. Holding this position bring your knees up towards your chest.
4. Return to the starting position and repeat for the desired repetitions.

20 Minute Workout Tip:
Beginners push off with feet and focus on lowering legs slowly. Advanced try it with straight legs. If you don't have bars try chair knee raises. Just lean back a bit and tuck knees into chest.
Sets Reps Weight/
Resistance
 

Learn the secret workout trick that top trainers use to get their clients results in less time and with shorter workouts.