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  • 20 Min Workout

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    Shree Kudande
    7 views11 pages
    This document outlines a 20 minute workout split into 4 slots, with 8 exercises per slot. Slot 1 focuses on warm up exercises like neck circles, arm circles, and high knees. Slot 2 includes pushups, squats, lunges and other bodyweight exercises. Slot 3 targets the back, shoulders and arms with exercises such as rear delt flies, overhead press, and kickbacks. Slot 4 concludes with abdominal exercises including sit ups, planks, and leg raises.

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    This document outlines a 20 minute workout split into 4 slots, with 8 exercises per slot. Slot 1 focuses on warm up exercises like neck circles, arm circles, and high knees. Slot 2 includes pushups, squats, lunges and other bodyweight exercises. Slot 3 targets the back, shoulders and arms with exercises such as rear delt flies, overhead press, and kickbacks. Slot 4 concludes with abdominal exercises including sit ups, planks, and leg raises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    7 views11 pages

    20 Min Workout

    Uploaded by

    Shree Kudande
    This document outlines a 20 minute workout split into 4 slots, with 8 exercises per slot. Slot 1 focuses on warm up exercises like neck circles, arm circles, and high knees. Slot 2 includes pushups, squats, lunges and other bodyweight exercises. Slot 3 targets the back, shoulders and arms with exercises such as rear delt flies, overhead press, and kickbacks. Slot 4 concludes with abdominal exercises including sit ups, planks, and leg raises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 11

    Slot 1 (20 Min Workout)

    1. Neck circles- (clock wise-10s/Anti clock wise-10s)REST

    2. Arm circles-(Forward-10s/Backward-10s) REST

    3. Side Stretches-(right-left) REST

    4. High Knee March-


    5. Boxer Shuffle-

    6. Body Circles-

    7. Knee Touches-

    8. Jumping Jacks-
    Slot 2
    1. Normal Pushups-

    2. Squats-

    3. Lunges-you can also not use dumble

    4. Close grip pushups –


    5. Sumo squats-

    6. Pike pushups-

    7. Squat hold-

    8. Diamond pushups-
    Slot 3
    1. Rear delt flies-

    2. Diagonal press-

    3. Side lateral to front raises-

    4. Zottman curls-
    5. Overhead press-(Backward)

    6. Kick back-

    7. Side way calf Raises-


    Slot 4
    1. 90 Degree sit ups-

    2. Heel touches-

    3. Leg raises-

    4. Side to side plank-


    5. Toe touches-

    6. Side climbers-

    7. Flutter kicks-

    8. Knee to elbow plank-


    9.
    10. Knee to elbow plank-

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