The Perfect 20-Minute Workout Plan

During the workout make sure you drink plenty of water.

   The Workout

0:00-2:00 March in place.

2:00-4:00 Squat: Hold a dumbbell in each hand, arms by sides, and squat.  Do 20 reps.  Rest for 30 seconds.

4:00-6:00 Full or modified push-up: Do 25 reps.

6:00-8:00 Alternating lunge: Hold dumbbells by sides, and lunge, alternating legs each time.

8:00-9:00 Jog in place.

9:oo-10:00 Dead-lift: Hold dumbbells with palms facing thighs, knees slightly bent and back straight.  Bend forward from hips.  Stand up, pushing through hips.  Do 20 reps.

10:00-11:00 Dumbbell Press: Stand with feet shoulder-width apart, knees slightly bent, back straight, dumbbells at shoulders, palms forward.  Push arms over head; lower.  Do 15 reps.

11:00-13:00 Jumping Jacks.

13:00-14:00 Bent-over row: Hold dumbbells, palms facing in.  Bend knees slightly and hinge forward from hips, back straight. Pull elbows up to ribs, keeping arms close to sides; lower. Do 20 reps.

14:00-15:00 Basic Crunch: Do 25 reps.

15:00-17:00 Biceps Curl: Rest for 30 seconds, then do 20 curls.

17:00-19:00 One-arm triceps extension:  Extend right arm above head, holding dumbbell.  Slowly lower weight behind head, supporting right elbow with left hand.  Do 25 reps on each side.

19:00-20:00 Full or modified push-up: Do 15 reps.