The 20-minute workout: Full-body strength blast

Mountain climbers

Want to work out but short on time? Contrary to popular belief, you can actually get a really effective fitness fix in less than half an hour.

With efficient, explosive and focused movements – contained in short, sharp sets – you can build strength, tone and condition in a fraction of the time you normally spend in the gym.

And, with this simple home workout, you can do it all from the comfort of your living room – because who wants to venture out to the gym in this weather?

So clear yourself some space, get your kit on and set your timer. It’ll be over before you know it.

Today’s 20-minute workout was created by Hannah Robinson, personal trainer at F45 Holloway and F45 Blackhorse Lane.

Full-body strength-based home workout

This workout is based on F45’s Triple Double bodyweight hybrid class and it consists of x4 exercises and X3 sets at each station.

Complete a total of X2 laps/rounds of all the exercises, and take a 30-second hydration break at the end of each lap.


· 3 sets at each station

· 2 laps of the exercises

· 30 seconds work, with 10 seconds rest after each station

· 30 seconds hydration/rest after each lap

Mountain climbers X10 + plank jacks X2

Starting in high plank position, place the wrists directly under the shoulders with the feet hip-width apart, arms straight and your legs extended.

Keeping your core braced and your shoulders, hips and feet in a straight line throughout, bring one knee towards your chest, then return it to the starting position.

Repeat the movement with your other leg, then continue alternating legs throughout for x10 reps.

Return to high plank position and as you brace the core, jump both feet wide to each side as if you were doing a horizontal jumping jack. Bring the feet back together and repeat.

Push ups

Start in a high plank position with the wrists directly under the shoulders and the feet hip-width apart.

Contract your abs and brace your core by pulling your belly button towards your spine. Inhale as you slowly bend your elbows and lower yourself towards the floor, until your elbows are at a 90-degree angle.

Exhale while contracting your chest muscles and push back up through your hands, returning to the start position.

Lower the knees for modification, repeating the same technique with the knees on the floor.

Bear crawls X4 – forward and back

Start with the hands beneath the shoulders and the feet hip-width apart with heels off the floor.

Keeping your core engaged and back strong, move forward by simultaneously moving the right hand and the left leg in a crawling motion, ensuring your knees never touch the ground.

Switch sides immediately after placing the weight on the right hand and left leg, moving the left hand and right leg forward. Continue in a crawling motion, moving forward for X4 steps and then repeat the same movement in reverse to take you back to where you started.

Ensure the core is engaged throughout, keeping your back flat and spine neutral.

Squat hold

Take a stance that is slightly outside of shoulder-width, pointing your toes outward at an angle of 15-30 degrees.

Hold your chest and head high and pull your shoulders back and down, keeping your spine in a neutral position.

Shift your weight to your heels and gently guide your hips backward as you bend your knees to lower into a squat position.

Hold in this low squat position for the full 30 seconds of work, focussing on engaging the glutes, lifting the chest and keeping the shoulders back and down throughout.

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