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The Perfect 20-Minute Workout Plan
We asked Sean Kelleher, managing partner of EDGE performance gym in New York City, for his ultimate 20-minute midday workout -- all you need is a set of 5-pound dumbbells, a mat, and 20 minutes to tone all your trouble spots.
By the editors of FITNESS
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Minutes |
The Workout |
| 0:00-2:00 |
March in place (or from locker room to weight bench). |
| 2:00-4:00 |
Squat (butt, legs): Hold a dumbbell in each hand, arms by sides, and squat. Do 20 reps. Rest for 30 seconds. |
| 4:00-6:00 |
Full or modified push-up (arms, chest, core): Do 25 reps. |
| 6:00-8:00 |
Alternating lunge (butt, legs): Hold dumbbells, arms by sides, and lunge, alternating legs each time. Do 20 reps on each side. |
| 8:00-9:00 |
Jog in place. |
| 9:00-10:00 |
Deadlift (back, butt, hamstrings): Hold dumbbells with palms facing thighs, knees slightly bent and back straight. Bend forward from hips. Stand up, pushing through hips. Do 20 reps. |
| 10:00-11:00 |
Dumbbell press (shoulders): Stand with feet shoulder-width apart, knees slightly bent, back straight, dumbbells at shoulders, palms forward. Push arms overhead; lower. Do 15 reps. |
| 11:00-13:00 |
Jumping jacks |
| 13:00-14:00 |
Bent-over row (shoulders, back): Hold dumbbells, palms facing in. Bend knees slightly and hinge forward from hips, back straight. Pull elbows up to ribs, keeping arms close to sides; lower. Do 20 reps. |
| 14:00-15:00 |
Basic crunch (abs): Do 25 reps. |
| 15:00-17:00 |
Biceps curl (arms): Rest for 30 seconds, then do 20 curls. |
| 17:00-19:00 |
One-arm triceps extension (arms): Extend right arm above head, holding dumbbell. Slowly lower weight behind head, supporting right elbow with left hand. Do 25 reps on each side. |
| 19:00-20:00 |
Full or modified push-up (arms, chest, core): Do 15 reps. |
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