No Gym,  No Excuses!

Safety Guidelines

Remember to consult your physician before starting any exercise program. Discontinue exercise and seek medical attention should you experience any abnormal response, such as muscle, joint, or bone pain; chest pain or tightness; shortness of breath, etc. Be sure to use correct form and technique. Movements should be slow, controlled and through the joint’s full range of motion.

20-Minute Total Body Advanced Workout

Five-Minute Warm-Up (Complete each exercise for one minute.)

  1. Boxer Shuffle
  2. Jumping Jacks
  3. Sumo Squats
  4. Walk-Out Planks
  5. Front Lunges (Alternate with your left and right leg.)

Workout

Round 1 (Complete 15 reps of each exercise.)

  1. Burpees
  2. Speed Skaters (15 reps per leg; 30 reps total)
  3. Side Planks (20 to 40 seconds each side; Repeat two to three times on each side.)
  4. Jumping Jacks
  5. Jumping Front Lunges (15 reps on each leg; 30 reps total)

Round 2 (Complete 25 reps of each exercise.)

  1. High Knees
  2. Mountain Climbers (25 reps each side; 50 reps total)
  3. Squat Jump With Claps
  4. Russian Twists
  5. Plank Taps

Finish strong with a 30-second plank hold!

Cool Down

Perform the following nine exercises for 30 seconds each:

1. Torso Rotation Stretch
2. Rocking Side Kicks
3. Rocking Butt Kickers
4. Ventral Pulls
5. Standing Quadriceps (left and right leg)
6. Leaning Hamstring (left and right leg)
7. Forward Bend with Rounded Back
8. Wall Chest Stretch
9. Rhomboid Pull

 

How to Perform Each Exercise Safely

Five-Minute Warm-Up Moves

Boxer Shuffle: 

To perform this low-impact cardio exercise, just shift your weight from one leg to the other while alternating your feet rhythmically, switching from one foot to the other.

Jumping Jacks: 

Stand with your feet together and your hands at your side. In the same motion, jump your feet out to either side and raise your arms up above your head. Simultaneously bring your arms and legs back in to your starting position. Repeat this move.

Sumo Squats: 

  1. To perform a sumo squat, stand with your feet significantly wider than hip-distance apart (about three to four feet), turn your toes out 45 degrees and hold your hands by your sides.
  2. Keeping your weight back on your heels, keep your core tight and your back straight, lower yourself down by bending your knees and hips, while simultaneously raising your hands to meet under your chin.
  3. Be sure to keep your knees behind your toes during the squat.
  4. Once your thighs are parallel the floor, push through your heels, squeeze your glutes and return to the standing position for one rep.

Walk-Out Planks: 

  1. Stand with your feet hip-width apart and your toes pointing forward.
  2. Bend your knees slightly (or more if needed) and place both of your hands flat on the ground.
  3. Keeping your legs extended and your feet planted, walk your hands away from your body, as far past your shoulders as you can, until you are in a full plank position.
  4. During this exercise, keep your ears, shoulders, hips, and ankles in line. Keep your core tight and your hips level.
  5. Hold this position for one count and then walk your hands back to your feet and slowly rise to a standing position.
  6. Repeat this move.

Front Lunges: 

  1. Start by stepping forward with one leg and planting your heel. Your back heel will come off the ground as you come up on your toes.
  2. Bend your knees until both knees are at about 90-degree angles. Make sure your front knee is directly above your ankle, not dipping in, and make sure your other knee doesn’t touch the floor, but instead hovers slightly above it.
  3. Push through your forward heel as you squeeze your glutes and push back up to the starting position.
  4. Repeat this move on your opposite leg.

Workout Moves

ROUND I

Burpees: burpees burpees 1

  1. Stand with your feet hip-width apart and your arms at your side.
  2. Lower your body into a squat position with your hands flat on the floor in front of you.
  3. Kick your legs backward so you are in a pushup position and bend your elbows to lower your body to the floor.
  4. Push your body back up to the pushup position and thrust both feet forward so you are back in the squat position.
  5. Jump up and clap your hands over your head.
  6. Repeat this move.

Speed Skaters: 

  1. From a standing position with your feet hip-width apart, leap out with your left foot, crossing your right leg back behind your left, with your toes touching the ground, and your right hand reaching across your body toward your left foot.
  2. Repeat this move with the opposite side of your body, leaping out with your right foot as you cross your left leg behind and reach your left arm across your body. Continue alternating sides as quickly as possible.
  3. Be sure to keep your core engaged and your eyes looking forward during this exercise. If it helps, imagine you are a speed skater racing on the ice and do your best to keep excellent form!

Side Planks: 

  1. Lie on the right side of your body, creating a straight line from your head to your feet. Lift your body up with your right arm by placing your forearm on the ground and keeping your right elbow at 90 degrees.
  2. Your elbow should be directly under your shoulder.
  3. With your abdominals contracted, lift your hips off the floor, maintaining a straight line from your ears to your shoulders to your hips and your ankles.
  4. Keep your hips square and your neck in line with your spine.
  5. Hold this position for 20 to 40 seconds, then lower your body. Repeat the side plank two to three times, alternating sides. (If this is too challenging, start with bent knees.)

Jumping Jacks: 

  1. Stand with your feet together and your hands at your side.
  2. In one motion, jump your feet apart and raise your arms up above your head.
  3. Immediately reverse that motion by jumping back to the starting position for one repetition.

Jumping Front Lunges: 

  1. To begin, stand tall with your feet staggered, your left foot slightly in front of your right foot. Making sure you’re not too stiff, keep your stance active with your knees bent in a slight but not full lunge.
  2. With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front.
  3. Without resting, repeat this movement and alternate which leg is in front. To prevent injury, make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees at the knee and hip.

Note: This exercise requires a great deal of balance and stability. It is advised that a basic or walking lunge is perfected before attempting a jumping lunge. To modify, perform a walking or stationary forward lunge.

 

ROUND II

High Knees: 

  1. Stand straight with your feet hip-width apart, looking straight ahead with your arms hanging down by your side.
  2. Begin by lifting your knees to hip-height in front of you while simultaneously swinging your arms as if you were marching.
  3. Quicken your pace so you are taking off and landing on the balls of your feet while continuing to lift knees as high as possible.

Mountain Climbers: 

  1. Assume a pushup position so your hands are directly under your chest at shoulder-width apart with straight arms.
  2. Your body should form a straight line from your ears to your ankles and your core should be engaged with your hips level, not dipping.
  3. While maintaining a tight core, lift your right foot off the floor and slowly bring your knee to your chest.
  4. Return to the starting position and repeat with your left leg.
  5. Continue alternating for the desired number of reps or time.
  6. To increase the intensity of this exercise, simply pick up the pace.

Squat Jump With Claps: squat jump with clap 2 squate jump with clap

  1. Lower into a squat position with your arms extended out to your sides, keeping your palms facing up.
  2. Be sure your weight is back on your heels.
  3. While pushing through your heels and squeezing your glutes, jump straight up, bringing your legs and arms together, clapping your hands overhead.
  4. Land in the starting squat position.
  5. Repeat this move.

Russian Twists: 

  1. Sit on the floor with your knees bent and feet flat on the ground.
  2. Lean back slightly so your torso is at a 45-degree angle to the floor, making sure to keep your spine straight and not rounded.
  3. Lace your arms straight out in front of your chest with one hand on top of the other.
  4. While contracting your abs, twist slowly to the right as far as you can, pause, then reverse this movement all the way to the left as far as you can. The movement should come from your abdomen and not your arms.
  5. Repeat this move.

Plank Taps: 

  1. Begin in a full plank position with your feet hip-width apart.
  2. Lightly tap your left shoulder with your right hand.
  3. Return to the starting position. Immediately lift your left hand and tap your right shoulder.
  4. Be sure to keep your core engaged, your hips level and your body in line from your ears to your ankles.
  5. That’s one rep. Repeat this move.

 

Cool Down Moves

Torso Rotation Stretch: 

  1. Stand with your feet shoulder-width apart.
  2. Keeping your shoulders down, engage your abs, bend your elbows slightly and rotate your torso toward your right side while simultaneously contracting your abs.
  3. Rotate your torso back through the center and over to your left side.
  4. Continue rotating from side to side.

Note: The movement should come from your abs contracting.

 Rocking Side Kicks: 

  1. Stand with your feet shoulder-width apart. Rock to one side and kick out your alternate leg.
  2. Alternate sides.

Rocking Butt Kickers: 

  1. This exercise is just like the rocking side-kicks, except instead of kicking your alternate leg out, lift it up to meet your buttocks.
  2. Alternate sides.

Ventral Pulls: 

  1. Lift your arms up together to shoulder height and pull them back down again while contracting the muscles in your back.
  2. Rock from side to side – gently – to keep your feet moving.

Forward Bend With Rounded Back: 

  1. Sit on the floor, extending both legs straight out in front of you with your legs together.
  2. Fold your torso over your thighs, gently rounding your back but keeping your legs straight. Hold this position for 30 seconds and then sit up.

Doorway Chest Stretch: 

  1. Stand in a doorway with your forearm against the door frame. Your elbow should be bent at 90 degrees, with your triceps parallel to the ground.
  2. Place your feet in a staggered stance position with your back leg on the same side as your chest muscle being stretched.
  3. Slowly shift your weight forward until a stretch is felt in the front of your shoulder and chest.
  4. Hold this position for 30 seconds and switch sides.

Rhomboid Pull: 

  1. Bend your arms to form two right angles.
  2. Maintain the bend as you lift your arms up to shoulder height.
  3. Pull your elbows back an inch while squeezing your shoulder blades together, then relax.
  4. Draw your shoulders down and away from your ears during the entire movement.

This advice is not meant to replace the advice of your primary care physician. Your primary care physician is your most trusted health advisor. This information has been reviewed by the Asset Health Medical Advisory Board. This information was last updated on March 18, 2020. Your Health Is Your Most Valuable Asset!®