BWET Weekend Challenge | 20 Minute Fitness Made Easy

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It’s FrBWET Weekend Challengeiday and time for another Weekend Challenge!  This time we’re going to wrap up this week’s theme of 20 minute workouts with a full weekly routine that takes just 20 minutes a day to keep you fit and ready for anything.  Make sure you have read Monday’s and Wednesday’s posts to get the full background of what we are doing.

So, are you ready?

This is just a sample for general fitness.  With these modular workouts, you can mix and match them to suit your needs and fitness goals.  For instance, if you want to improve your upper body strength, do Workout B more often.

Day One

Workout A – 20 Minute Killer Cardio

Warm-Up – Cut time in half and complete the circuit.
Do max reps in time allotted.  Do Not rest between exercises.
The circuit:
Side Hops – 2 Minutes
Burpees – 2 Minutes
Tuck Jumps – 2 Minutes
360 Degree Lunges – 2 Minutes
Push-Ups – 2 Minutes
Rest – 1 Minute
Repeat Once for a solid 20 minute cardio blast that can be done virtually anywhere.

Day Two

Workout B – 22 Minute Upper Body Blaster

You will need a pull-up bar.
Push-Ups – 2 Minutes
Chin-Ups – 2 Minutes
Diamond Push-Ups – 1 Minute
Rest 2 Minutes
Wide Arm Push-Ups – 2 Minutes
Pull-Ups – 2 Minutes
Uneven Push-Ups – 1 Minute
Repeat entire circuit twice.

Day Three
Rest.  Go for a brisk walk outside for 20 minutes.
A brisk walk is when you walk like that creepy guy is following you.

Day Four

Workout C – 23 Minute Core Conditioning

Warm Up – Cut the times in half and complete one circuit
Do the maximum reps you can in the time allotted for rep based exercises.

The circuit:
Plank – 2 minutes
Ab Bicycles – 2 minutes
Side Plank Right – 2 minutes
Hip Thrusts – 2 minutes
Side Plank Left – 2 minutes
Rest 3 minutes

Repeat the circuit once for an intense core workout or scale it up for more intensity.

Day 5

Workout D – 20 Minute Lower Body Challenge

Warm Up – Jumping jacks for 3 minutes

The circuit:
Hindu Squats – 10 Reps
Walking Lunges  – 20 (10 each leg)
Pistol Squats – 10 Reps

Rest 3 minutes

Hindu Squats – 10 Reps
360 Degree Lunges – 5 Reps
Glute Kick Backs – 10 Reps

Rest 3 Minutes

Hindu Squats – 10 Reps
Rear Lunges – 10 Each Leg
Sissy Squats – 10 Reps

Cool Down – Short Walk (Optional)

Do not rest between exercises.  Move directly from exercise to exercise as quickly as you can.

And for those who want to keep it all mixed up and do a full body workout in just 20 minutes, here is the …

BWET 20 Minute Full Body Anywhere Workout

(or as we like to call it, Workout E)
Warm Up – One Circuit at a slow pace

The circuit:
Hindu Squats – 10 Reps
Burpees – 5 Reps
Hindu Pushups – 10 Reps
Repeat Circuit 3 times
Add crunches, Ab bicycles or leg lifts at the end to fill the remaining gap left in your 20 minutes. (If you have any)

That’s it.  Pretty simple isn’t it?  Do you feel like there is no longer an excuse not to exercise?  These workouts will fit anyone at any fitness level.  Just do what you can, and try to improve your performance with each week.  If you reach a point where you need more challenge, then go for speed.  But always remember, once you lose form, you are waiting time and inviting injury.

Be safe and have fun.  Next thursday is Turkey Day.  If you are traveling next week, be nice to the TSA folks.  They can’t help it.

One Response to “BWET Weekend Challenge | 20 Minute Fitness Made Easy”

  1. figure coach says:

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