The Fitness and Wellness Center's Blog

20-Minute Presidents’ Day Workout

By: LECOM Staff

February 15, 2019, 11:00 am - Categories: Training

Take advantage of the extra-long weekend with this 20-minute workout courtesy of self.com.

Warm-up:
Do each move for 20 seconds. Do this warm-up twice.

Jumping jack
Inchworm walk out to shoulder tap
Squat

Circuit:
Do each move for 45 seconds. Rest for 15 seconds in between each move. Do the entire circuit twice.

Blast-off push-up
Squat thrust
Pendulum lunge
Mountain climber twist
Pause squat
Plank up to frogger

Burnout ladder:
Do 1 rep of each, then 2 reps of each, then 3 reps, etc., and go as high as you can get in 3 minutes.

Touchdown jack
Panther shoulder tap
Burpee

Cool-down:
Do each move for 10 to 30 seconds…or longer if it feels good and you have time.

Child’s pose
Downward Facing Dog
Forward Fold
Standing quad stretch
Shoulder circle

Reference
Amy Marturana, C.P.T. 2018. 20-Minute No-Equipment Total-Body Workout You Can Do Anywhere. August 10. Accessed January 24, 2019. https://www.self.com/gallery/20-minute-no-equipment-total-body-workout.