Workout: Twenty 20

Warmup:

• 10 Squats
• 10 Push-Ups
• 10 Walking Lunges
• 10 Sit-Ups
• 10 Back Extensions

Workout:
 

Aim is to complete all exercises in 20 minutes or less, in any order.

Complete all reps of one exercise before moving on.

• 20 Press-Ups
• 20 Pull-Ups (strict, dead hang - under or overhand grip)
• 20 Deadlifts (lifting 60% of your bodyweight)
• 20 Bench Press (pressing 50% of your bodyweight)
• 20 Jump Squats
• 20 Walking Lunges
• 20 Clap Push-Ups
• 20 Bodyweight Row
• 20 Jump Pull-Ups
• 20 Dumbbell Shoulder Press (16kg)
• 20 Dips
• 20 Knee-to-Elbows
• 20 Upright Rows (lifting 50% of your bodyweight)
• 20 Sit-Ups
• 20 Step Farmer's Walk (1x24kg, 1 x 32kg Kettle or Dumb Bell)
• 20 Clean & Press (10 reps for each arm using 20kg Kettle or Dumb Bell)
• 20 Back Extensions
• 20 Jump Lunges
• 20 Crab Walks
• 20 Bear Crawls

Main Workout Times:

• Darryl : 21 minutes
• Gareth : 26 minutes
• Alex : 27 minutes

Finisher:

  

5 Burpees (3 Push-Ups between each rep)

5 Burpees (2 Push Ups between each rep)

10 Burpees (1 Push Up between each rep)

Notes: 

Scale the above weights to suit your ability, aiming to beat 20 minutes

---

Other Fitness Explorer workouts available here:

Comments

[Spartan Warrior]

I completed the workout in 28 minutes. The Burpee finisher was PUNISHING!

[Gareth]

WOW what an awesome work out. Definitely not for the faint hearted and looks much easier on paper than it actually is. We're talking about 1 rep less than every 3 seconds for 20mins......if you can do it that quickly!

Did it with 3 others in the gym this morning and we are all saying how brilliant it was but how buggered we are now and that we didn't stop shaking for about an hour afterwards at our desk, haha!