Working out doesn’t have to be complicated to be effective. In fact, simple compound movements can provide the best benefits in the least amount of time, so long as you maintain proper form and focus on quality reps. Compound movements are those that work more than one muscle group at a time, such as squats, deadlifts, bench presses, and push-ups. I’ve incorporated these movements into a 20 minute workout below for you to use.
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I have used this type of workout on all of my clients to test their physical ability but it wasn’t until December 2021 when I realized the power behind this simple workout. You see, I had injured my upper back/neck muscles because of a poor sleep position paired with some Crossfit workouts I learned now I shouldn’t have been doing. PLUS November and December are my busiest months and I was worried I wouldn’t work out at all because of the stress of following a progressive program. Meaning I would lose any progress I had gained.
So this was my dilemma: I wanted to be able to workout during the busiest time of my year but I was coming off of an injury and couldn’t commit to a crazy workout program. So I went back to the roots of exercise science and created a 20 minute workout that I could do at least 3 times a week and easily progress it when I was ready.
This workout is broken into two parts : Warm Up and Total Body Workout. The Warm Up incorporates beginner friendly yoga moves and body weight conditioning moves. The Workout is all body weight and hits every part of the body because it uses compound movements. Plus, cardio is incorporated into it because of the work:rest ratio.
Start with this workout 3-5x a week using just your bodyweight. For Shoulder Press and Row you will just mimic those motions without using weights. Let me know if you have any questions.
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