LEVEL: Beginner
YOU WILL NEED Water, a yoga mat, dumbbells and an interval timer app.
This 20 minute workout is effective for beginners with a slow starting cardio warmup followed by three sets of strength exercises, giving you a complete full body routine. Try the routine twice a week and as you progress, up the routine or weights.
TWO MINUTE CARDIO WARMUP
Exercise #1
Low-impact jumping jacks
Step out on your right leg and with your right arm bent at a 45 degree angle, bring your right hand above your head. Return to the start and repeat on the left side. Go fast but keep the form.
Exercise #2
Run and jump in place
Stand with your arms bent at your sides and move your body to the sequence of right knee up, left knee up, right heel to the back and left heel to the back.
18 MINUTE WORKOUT
Exercise #1
Bridge
Taking the pressure off your lower back, it works on your core, glutes and hamstrings. Go slow and stay controlled, squeezing your glutes at top for best effects.
Exercise #2
Wall squat
Improve your stability while strengthening your glutes, quads, hamstrings and calves.
Exercise #3
45 degree incline row
This is a back muscles strengthening exercise that will improve your posture and strengthen your core. Start with lightweight dumbbells – about 5-8 pounds.
Exercise #4
Incline dumbbell chest press
This improves your posture and the chest press strengthens your pectoralis muscles. Start with 8-10 pound dumbbells and ensure you engage those muscles.
Exercise #5
Standing overhead dumbbell press
A foundational exercise for the upper body and core, it gives you strength and stability. Start light with five-pound dumbbells and add more weight if needed.
