Total Body Workout....In 20 Minutes!

I had the privilege of providing some of the teachers at our neighborhood school with a workout yesterday!  It was a great experience and I wanted to post a modified version of the workout we did.  It's a good beginner workout but can be modified to an intermediate or even advanced level.  It's a great 'time crunch' workout as it's a solid 20 minutes, works every major muscle group and gives you a bit of cardio too!

On busy days, sometimes we just need to get a workout in.  And I always try to remember...a 5, 10 or 20 minute workout is better than a zero minute workout!  Quality, not quantity.

Items needed for this workout:
-Jump Rope (not necessary, but nice to have)
-2, 3, or 5 lb free weights OR resistance bands

The 20-Minute Full Body Workout 

Warm Up:1-Minute Jog in Place (or High Knees)

Circuit: 30 seconds for each exercise—Three times through (1-Minute rest between sets )

Reverse Lunge

1) Push Ups (any variation) OR Push Up, Push Off (alternating sides)
2) Reverse Lunges
3) Jump Rope
4) Tricep extension (overhead) OR dips
5) Squats (narrow or wide stance) OR Squat Jumps
6) Skaters
7) Plank OR Plank Tuck Jumps
8) Squat to lateral leg raise
9) Lateral Arm Raise then lower.  Bicep curl then lower.  Repeat.

Side Plank Position

Abs:

1) Side Plank (both sides hold for 30 seconds)
2) Superman (10 total)
3) Climb your leg (10 on each side)
4) Stacked leg crunch (lying down, stack one foot on top of the other, then switch after 20)
5) Mason Twist (30 total)

Stretch:

1) Cobra Pose (or 1/2 Cobra)
2) Child's Pose
3) Forward Bend