The 20-Minute Strength Workout You Can Do Before Breakfast

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This 20-minute strength circuit is all about your legs, chest, and back, explains . The moves are ones you’ve probably done before, but instead of trying to rush through the reps, this time you want to focus on going slow and perfecting your form, Penfold says. “Make each rep count.” You’ll need a set of medium-weight dumbbells for the workout she created—and if the moves feel easy, or if you’re breezing through the set like it’s NBD, go heavier with your weights. Get ready to wake up and carpe diem—or hit the snooze button and carpe mañana.

How To Do This Workout:

Do 12 reps of each move then rest for 60 seconds. Repeat until 20 minutes are up. Aim to complete four to five sets, says Penfold. Do this workout two times per week.

The Moves:

Push-Up — 12 reps

  • Start in high plank.
  • Bend elbows and lower body toward mat. Keep your elbows pointing back and close to your torso.
  • Push through palms to straighten arms. Do 12 reps.
 Goblet Squat — 12 reps
  • Hold the weight at your chest in both hands and stand with feet hip-width apart. Stand tall and engage your core.
  • Drop your butt back and down and keep your chest up. Sit back onto your heels without shifting weight forward onto the balls of feet.
  • Driving through heels, come back up to standing. Squeeze your glutes at the top. Do 12 reps.
Plank With T Rotation — 12 reps (6 each side)
  • Start in high plank with your feet hip-distance apart.
  • Now rotate your entire body to the right into a side plank with your shoulder above your wrists.
  • Extend your right arm to the ceiling and continue to drive your hips up.
  • Return to center position, then repeat on the opposite side. Do 6 reps on each side.

Reverse Lunge With Front Twist — 12 reps (6 each side)

  • Start standing with your feet hip-width apart. Hold a medium-weight dumbbell at chest height.
  • Take a big step back with your left foot and bend your knees to lower into lunge while twisting your torso over right (front) leg.
  • Return to standing, then repeat with the opposite leg. Do 6 reps on each side.