20 Minute Bodyweight Circuit

What’s UP Savages??? 20 minutes every morning is a great workout plan. This FREE 20 minute bodyweight circuit will GET YOU UP AND READY for the day! So, get off your butts and get going.

Most will agree that there just isn’t enough time in our day. Even though advances in technology may (or may not) have made aspects of daily life simpler or easier, they certainly haven’t made the day any longer. Our time-commitment “plates” are more filled than ever. The decades-old challenge of finding time to exercise is as real now as it has ever been.

So, is 20 minutes of exercise better than nothing? Yes, yes, and YES!

That is the simple answer (and maybe the only answer you’re looking for here). If it helps get you up and moving – then please exercise for 20 minutes.

Recommendations of the amount and types of exercise are published frequently. They range from very specific (e.g. “X number of days a week for Y number of minutes at Z intensity”) to the much more general (e.g. “get physical activity on most, if not all, days”). Typically, there is scientific rationale for these recommendations. But, like so many recommendations, there is not a ”one size fits all” or “best” recommendation.

Here’s the breakdown of the movements. Take it easy at first, learn the patterns so you can excel at this amazing 20 minute bodyweight circuit. Start slow, or do a few practice rounds then kick it off with your favorite timer. This is a great warm up, quick morning workout when in a hurry or just a standard workout routine. Increase the time as needed.

Warm Up – Mobility: Perform 1 round of every exercise back to back

• Ankle Rolls x 10 reps each direction
• Tai Lunge Twist x 10 reps each direction T
• horacic Rotations x 10 each direction
• Neck Circles x 10 each direction

Work Out:

Set the Clock to Minutes and perform one round of the work below:

• Minute 1: Side Kick Throughs x 10 reps
• Minute 2: Loaded Beast Sprawl x 10 reps
• Minute 3: Side Kick Throughs x 11 reps
• Minute 4: Loaded Beast Sprawl x 11 reps
• Minute 5: Side Kick Throughs x 12 reps
• Minute 6: Loaded Beast Sprawl x 12 reps
• Minute 7: Side Kick Throughs x 13 reps
• Minute 8: Loaded Beast Sprawl x 13 reps
• Minute 9: Side Kick Throughs x 14 reps
• Minute 10: Loaded Beast Sprawl x 14 reps

Set the Clock to Minutes and perform one round of the work below:

• Minute 1: Ali Shuffle x 40
• Minute 2: Push Up to Reach x 10

Decompression:

Perform 1 round of every exercise back to back

• Kneeling Spine Wave x 1 minute
• Alternating Floor Scorpion x 1 minute
• Standing Lateral Spine Roll x 1 minute

KEEP UP!

20 Minute Bodyweight Circuit

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