20-Minute Strength Express

Squat, push, pull, hinge, and core in a continuous circuit.

1. Air Squat

   1 sets

   14 reps

   30s rest

2. Push-up

   1 sets

   12 reps

   35s rest

3. Inverted Row under Table

   1 sets

   10 reps

   35s rest

4. Bodyweight Good Morning

   1 sets

   12 reps

   25s rest

5. Single Leg Hip Bridge (straight leg)

   1 sets

   10 reps

   25s rest

6. Split Squat

   1 sets

   10 reps

   30s rest

7. Front Plank - Butt

   1 sets

   0 reps

   20s rest

8. Standing Single Leg Calf Raise with Support

   1 sets

   14 reps

   20s rest

9. Hollow Hold

   1 sets

   0 reps

   20s rest

Vertical press focus with single-leg hinge and core stability.

1. Sumo Air Squat

   1 sets

   14 reps

   30s rest

2. Pike Push up

   1 sets

   10 reps

   35s rest

3. Inverted Row Bent Knees

   1 sets

   12 reps

   35s rest

4. Bodyweight Single Leg Deadlift

   1 sets

   10 reps

   30s rest

5. Bodyweight Rear Lunge

   1 sets

   12 reps

   30s rest

6. Side Plank (beginner)

   1 sets

   0 reps

   20s rest

7. Dead Bug

   1 sets

   12 reps

   20s rest

8. Superman

   1 sets

   12 reps

   20s rest

9. Bodyweight Standing Calf Raise

   1 sets

   18 reps

   20s rest

Horizontal push/pull with hinge and rotational core.

1. Prisoner Squat

   1 sets

   16 reps

   30s rest

2. Close-Grip Push-up

   1 sets

   12 reps

   35s rest

3. Bodyweight Standing Row (with towel)

   1 sets

   12 reps

   35s rest

4. Sliding Floor Bridge Curl on Towel

   1 sets

   12 reps

   30s rest

5. Side Lunge

   1 sets

   12 reps

   30s rest

6. Front Plank with Arm and Leg Lift (push up position)

   1 sets

   0 reps

   20s rest

7. Reverse Crunch

   1 sets

   14 reps

   20s rest

8. Good Morning Squat

   1 sets

   12 reps

   25s rest

9. Standing Y raise

   1 sets

   12 reps

   20s rest