QUICK WORKOUTS (less than 20 min)

  • Quick Workout Program

    5 seasons

    Total Fitness Solution
    ⏱ less than 20 minutes
    📆 3 x per week, 4 weeks

    Floor space only

  • TUMBLEWEED: Squat, Crunch, Squat Wheel

    Full Body Workout (begins 01:45)

    Double Kneeling to Squat: Glutes, hamstrings, quads, spinal erectors, obliques, shin muscles, rear delts, triceps, forearms

    Parallel Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles

    Squat Wheel (low): glutes, quads, hamstrings, shin muscl...

  • FIREFLY: S-reach, Starfish Pillar, Saxon Lunge

    Full Body Workout (starts 01:40)

    S-reach: shoulder rotators, read delts, traps, spinal erectors, glutes, core

    Starfish Pillar: abs, obliques, serratus, hips flexors, shoulders, triceps, forearms, hip rotators, hip adductors and abductors

    Full Saxon Lunge: hamstrings, glutes, quads, spinal er...

  • RONIN: Push Ups, Let Me Ups, Jump Squats

    Full Body Workout (starts 02:22)
    Equipment: table or barbell hip width, or suspension straps

    Push Ups: chest, shoulders, triceps, core, hip flexors, quads
    Tripod Let Me Ups: lats, read delts, biceps, forearms, spinal erectors, glutes, abs, hamstrings, hip flexors, obliques, quads, shin muscles
    J...

  • YODA: Contra Press, Let Me Up, Iron Mikes

    Full Body Workout (starts 03:08)
    Equipment: table or barbell hip width, or suspension straps

    Contra Press: chest, shoulders, triceps, core, hip flexors, adductors

    Let Me Ups: lats, read delts, biceps, forearms, glutes, abs, hamstrings

    Iron Mikes: quads, glutes, hamstrings, calves, spinal ere...

  • GIGGLES: Squat to Deadlift, Swimmer, Burpee

    Full Body Workout (starts 01:45)

    Squat to Deadlift: glutes, hamstrings, quads, calves, back, core, shoulders

    Slow Swimmers: spinal erectors, neck, core, shoulders, butt, hamstrings

    Burpees: glutes, hamstrings, quads, chest, shoulders, triceps, forearms, core

  • PYRO: Skydiver, Romanian Deadlift, Burpee

    Full Body Workout (starts 01:56)

    Skydivers: mid to lower traps, shoulders, scapular muscles, spinal erectors, neck, glutes, core, hamstrings, hip adductors and abductors

    Romanian Deadlift: hamstrings, calves, glutes, quads, lats, spinal erectors, core, shoulders

    Burpees: legs, core, upper body

  • Quick Workout- Novice Timed Sets

    Sumo Squats
    Pointers
    Mountain Climbers
    Swimmers

  • Quick Workout- Novice Ladders

    Workout starts at- 02:10

    Back Lunges
    4 Counts
    Pointers
    Thumbs Up

  • Quick Workout- Novice Circuit Training

    Workout starts at- 03:49

    Dynamic Squats
    Military Presses
    Fast Swimmers
    Mountain Climbers

  • Quick Workout- Novice Timed Super Sets Vol. 2

    Short Back Step
    Dirty Dog
    Dead Bug
    Side Crunch
    Hip Twists
    Front Lying Arm Swing

  • Quick Workout- Novice Ladders Vol. 2

    Workout starts at- 02:24

    Long Kneeling with Step Ups
    Arm Circles with Hip Circles

  • Quick Workout- Novice Circuit Training Vol. 2

    Workout starts at 03:48

    Monkey Squat
    Side Crunch
    Twist & Reach
    Pillar Hip Twists

  • Quick Workout- Total Core

    Timed Sets with a Ladder

    Up and Overs
    Double Hip Ups
    Streamline Scissor Kicks
    Planking Scissor Kicks
    Straddle Curl Ups
    Mountain Climber Variation

  • Quick Workout- Legs and Glutes

    Timed Sets with a Ladder

    Crossover Lunge
    Trailing Squat
    Jumping Lunge
    Glute Bridges
    Saxon Back Lunge
    Lateral Lunge

  • Quick Workout- Upper Body

    Timed Sets with a Ladder

    Wide Grip Push Ups
    Prone Snow Angels
    Square Press and Reach
    Y Cuff
    Hi Staggered Hands Push Ups
    Arm Swings

  • Mobility Rx Workout 1- Round 1

    Side Lying Snow Angel (hand behind head)
    Isometric Lunge (static)
    Zombie Squats (wider than shoulder width)
    Scorpion Complex (high kick)

  • Mobility Rx Workout 1- Round 2

    Side Lying Snow Angel (half arm swing)
    Isometric Lunge (with twist)
    Zombie Squats (shoulder width)
    Scorpion Complex (side kick)

  • Mobility Rx Workout 1- Round 3

    Side Lying Snow Angel (full arm swing)
    Isometric Lunge (saxon tilt)
    Zombie Squats (hip width)
    Scorpion Complex (over kick)

  • Mobility Rx Workout 2- Round 1

    Seated Rolls (arms front)
    Straddle Reach (reach up)
    Spider Crawl (crawl and press)
    Gate Swing Complex (arms front)

  • Mobility Rx Workout 2- Round 2

    Seated Rolls (hands on hips)
    Straddle Reach (with twist)
    Spider Crawl (with elbow lift)
    Gate Swing Complex (hands on hips)

  • Mobility Rx Workout 2- Round 3

    Seated Rolls (hands behind head)
    Straddle Reach (with twist and pointed toes)
    Spider Crawl (roll and lift)
    Gate Swing Complex (hands behind head)

  • Running Circuit 1

    1 Complex with 3 Exercises
    Workout starts at 01:40

    Dive Bomber
    Hitch Hikers
    Over Kicks

    If you want more of a mobility based workout, instead of Scorpion Over Kicks, do 30 seconds on each side of Rehab Scorpion Kicks.

  • Running Circuit 2

    1 Complex with 3 Exercises
    Workouts starts at 01:31

    ITB Kickout
    S2S Reach
    Saxon Tilt

    Instead of ITB Kickouts, you can also do ITB Leg Lifts. Again, do 30 seconds on each side.