Total Body 20 Minute Workout

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3-2-1 Circuit Training

What you will need: a mat, 5-10 lb weights (depends on your strength
START: 3 minute warmup : Jumping Jacks + Dynamic Stretching

Circuit One Time
Strength Training (3 minutes)

Bicep Curl w/ weights while squatting

  45 sec

Walking Lunges w/ weights

  45 sec

Bicep Curl w/ weights while squatting

  45 sec

Walking Lunges w/ weights

  45 sec
Cardio (2 minutes)

Jumping Jacks

  30 sec

High Knees

  30 sec

Jumping Jacks

  30 sec

High Knees

  30 sec
Abs (1 minute)

Bicycle crunches

  60 sec

Rest 45 seconds

Circuit   Two Time
Strength Training (3 minutes)

Pushups

  45 sec

Tricep Dips (legs in 90 degrees)

  45 sec

Pushups

  45 sec

Tricep Dips (legs in 90 degrees)

  45 sec
Cardio (2 minutes)

Mountain Climbers

  30 sec

Butt Kicks

  30 sec

Mountain Climbers

  30 sec

Butt Kicks

  30 sec
Abs (1 minute)

Leg Lifts

  60 sec

Rest 45 seconds

Circuit   Three Time
Strength Training (3 minutes)

Chest Fly w/ weights

  45 sec

Side Leg lifts Right side

  45 sec

Chest Fly w/ weights

  45 sec

Side Leg Lifts Left side

  45 sec
Cardio (2 minutes)

Run In Place

  30 sec

Jump Rope

  30 sec

Run In Place

  30 sec

Jump Rope

  30 sec
Abs (1 minute)

Plank

  60 sec

***Cool down 2-3 minutes of static stretching

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