Have you mastered our beginner at-home workout or just want to give yourself a new challenge? Our tried and true advanced 20-minute workout will have you feeling strong (and sore!) in no time.
Note: Scroll through the workout before you start to familiarize yourself with each exercise. Once you start, try not to take more than 20 seconds between each one. And have fun! You know your body’s limits, so don’t push yourself if something doesn’t feel right.
Right leg lunge: 1 minute up and down, then hold at the bottom for 30 seconds
– Place your right leg in front of the left and squat down into a deep lunge so that your right leg is at a 90 degree angle
– Keep your front front knee above the front ankle at all times
– Keep your back foot on it’s toes at all time
– Slowly lower and raise your back leg (only about three inches of movement total)
– Take five seconds to lower your back leg and 5 seconds to raise it back up
Wall Sit: 90 seconds, pull your toes up for the last 20 seconds
Left Leg Lunge:1 minute up and down, then hold at the bottom for 30 seconds
V-Ups: 1 minute
– Put your feet in the air with your legs almost straight.
– Lift your shoulder off the ground, crunch up to your ankles,come back down just before your shoulder touch.
– Repeat
High Knees: 1 minute
– Stand with your feet hip distance apart and your arms straight out in front of you.
– Raise one knee up as high as you can.
– Jump to switch knees.
– Repeat!
Superman: 2 minutes
– Start on your stomach. Pinch between your shoulder blades and lift your arms up about 6-10 in off the floor
– Next squeeze your glutes and lift your feet about 6 in from the ground.
– Slowly extend your arms forward and bring them back.
– Keep your spine straight by looking towards the ground.
– Repeat
Slow Pushups: 45 seconds
– Place your hands under your shoulders and bring them each two inches outwards
– Take five seconds to lower your body down and a full five seconds to bring it back up
– Modification: Do the same thing with your knees on the ground if a full push up is above your level
Tricep Wall Extensions: 90 seconds
– Find a wall with plenty of room around it
– Stand facing the wall place your hands against the wall keeping your elbows in
– Take three steps away from the wall
– Slowly (about 5 seconds) lower your body, just before your elbows touch the wall, then slowly (about 5 seconds) bring your body back up.
– Repeat
Slow Pushups: 45 seconds
Wall Sit: 2 minutes, pull your toes up for the last 20 seconds
Side Plank Dips: 30 seconds on each side
– Lie on your side and lift onto one forearms. Make sure that your elbow is directly under your shoulder and your body is straight.
– Slowly dip your hips towards the floor (they don’t have to touch the floor) and slowly raise back up, engaging your core.
– Repeat.
Mountain Climbers: 1 minute
– Start in a full plank (on your hands instead of forearms)
– Bring one knee towards your chest.
– Jump to switch legs.
– Repeat (this is the one exercise you’ll do quickly to raise your heart rate).
Tricep Floor Extensions: 1 minute
– Get into a half plank position on your forearms and knees.
– Slowly push both arms into the mat at the same time, lifting your body up.
– Slowly come down, tap the floor with your elbows, then lift up again.
– Repeat
Slow Push-ups: 30 seconds
Bodyweight Squat: Hold 90 seconds
– Stand with your feet shoulder width apart
– Sink down so that your knees are at a 90 degree angle.
– You should be able to see your toes when you look down.
Wall Sit: 1 minute
Full Plank: 1 minute
– Place your hands on the floor directly under your shoulders and raise yourself up onto your toes.
– Engage your core and be sure to breathe.
Ass to Grass: 45 seconds
– Get into a half plank position on your forearms and toes.
– Lift your hips a few inches higher than usual.
– Engage your core and twist your butt to one side so that it almost touches the floor.
– Continuously go back and forth on both sides
Mountain Climbers: 45 seconds
High Knees: 1 minute
Butterfly Crunches: 90 seconds
– Lay on your back and crunch up so that your head is off the floor.
– Remain crunched for the entire exercise.
– Spread your arms out to the sides and in one fluid movement, bring your knees towards your chest and tap your fingers above your knees.
– Repeat
