20-Minute No-Equipment Total-Body Workout You Can Do Anywhere

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Stand with feet shoulder-width apart and toes slightly turned out. Squat with bent knees and pushed-back hips. Keep core engaged, chest up, back flat. Regain your starting position by pushing through your heels. Squeeze your top butt. Continue 20 seconds.

Squat 

Stand with feet together, core engaged, and hands at sides. Jump with feet wider than hip-width apart and clap above. Jump your feet back together and bring your arms to your sides to restart. Try to reach height and speed in 20 seconds.

Jumping Jack

Engage core and glutes, feet hip-width apart. Bend your knees and set your hands shoulder-width apart on the floor. Kick your legs straight out behind you and instantly drop your body, bending at the elbows, so your chest meets the ground. Hop your legs beneath your body and rapidly push yourself up with your arms.

Burpee

Bend your knees and press your butt back toward your heels, then explode back to a high plank and complete a push-up right away. Bend your elbows and lower toward the ground with your elbows at about a 45-degree angle to your torso (modify as needed for shoulder comfort).

Blast-off Push-up

Engage core and glutes, feet hip-width apart. Your knees should bend and your hands should touch the floor. Kick out your legs behind you to get into high plank with palms flat on the floor, hands shoulder-width apart, shoulders stacked above wrists, legs extended, and core engaged. Return your feet to outside your hands and stand tall. Keep going 45 seconds.

Squat Thrust

Start in high plank with palms flat on floor, hands shoulder-width apart, shoulders stacked above wrists, legs extended behind you, and core and glutes engaged. Right knee beneath torso to left elbow. Return to start. Other side, left leg to right elbow. Return to start. Single rep. For cardio, start slowly and speed up when comfortable. Keep switching sides for 45 seconds.

Mountain Climber Twist

Stand with feet shoulder-width apart and toes slightly turned out, like in the warm-up. Bend knees and push-back hips to squat. Keep core engaged, chest up, back flat. This time, stay down for three seconds. Return to the start by pushing through your heels. Squeeze top butt. Keep going 45 seconds.

Pause Squat

Stand with feet shoulder-width apart and toes slightly turned out. Squat with bent knees and pushed-back hips. Keep your core engaged and back flat. Lift your chest and tap the floor with your right hand without rounding your shoulders. Jump your feet together and back out as you stand. Squat again and tap the floor with your left hand. One rep.

Touchdown Jack

Kneel hip-width apart on the mat with feet together behind you. Inhale deeply and exhale with your torso over your thighs. Draw your ribs away from your tailbone and your crown away from your shoulders to extend your neck and spine. Put your forehead on the ground and extend your arms in front of you. Hold 10–30 seconds.

Child's Pose

Stand foot-together. Pull your left foot toward your butt with your left hand. One hand on a wall can help balance. Squeeze your glutes to stretch your front legs. Hold 10 seconds. Repeat with other leg.

Standing Quad Stretch

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