This workout works multiple muscles groups in a short amount of time. By targeting your back, shoulders and legs all in one workout, you can efficiently work your full body upper body and lower body in just 20 minutes.
Splitting up muscle groups into smaller but more frequent sessions has been shown to lead to visible results quicker than long, less frequent workouts that target one big muscle group at a time.
4 x 4 Back/Shoulders/Legs Workout
4 exercises done back to back (it’s called a giant set) take a break after the 4th exercise is complete. Your break should be 30-60 seconds only then hit the next Round (4 Rounds total).
Execute each exercise for 1 minute
4Rounds total of all 4 exercises in each Round
20 minute workout
4 Rounds of all 4 exercises
- Grounded Step Ups
- Split Lunge/ Shoulder Press (Right leg)
- Lunge Hold Rows (Right Leg)
- Single leg cross over Glute Bridge (Right Leg)
- Split Lunge/ Shoulder Press (Left Leg)
- Lunge Hold Rows (Left Leg)
- Single leg cross over Glute Bridge (Left Leg)
Use the timer on your phone or clock to keep track of the minute marker. Take a break after the 4th exercise is finished. Keep yourself hydrated after each Round, take sips of water, it will help you get through the next Round.
“Your body can stand almost anything. It’s your mind that you have to convince.”
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