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    Workout of the week: 20-min functional bodyweight workout

    12th August 2024
    functional bodyweight workout

    ALL LEVELS / functional bodyweight workout / 20 minutes

    Equipment: Gym mat

    Summer is the ideal time for simple, equipment-free workouts you can do anywhere. As temperatures rise and summer vacations begin, it’s tempting to find all sorts of excuses to skip exercising — but not with this functional bodyweight workout.

    Consisting of 4 exercises, you’ll have to perform 10 rounds following this particular order of reps: 20-18-16-14-12-10-8-6-4-2. Basically, in the first round, you must do 20 reps of each exercise, and then you’ll have 2 reps less every round. For an added challenge, the idea is to complete this session in just 20 minutes.

    1. Burpees
    2. Squats
    3. Push-ups
    4. Single-leg tuck-ups

    Let’s go!

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    WORKOUT SETUP

    • 4 exercises
    • 20 reps each in the 1st round
    • 2 reps less every subsequent round
    • 10 rounds in total
    • No rest between exercises and rounds
    • 20 minutes
    • Equipment: Gym mat

    WORKOUT EXERCISE LIST

    10 rounds

    1 – Burpees

    20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps

    • Start in a standing position and engage the core.
    • Begin the movement by quickly bending down, reaching the hands towards the floor before the feet.
    • As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.
    • Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.
    • Return to upright and repeat.

    2 – Squats

    20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps

    • Stand on your feet, placing them at the same distance as that of your shoulder lines.
    • Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain the abs and glutes tight to control your hip and stabilize the movement. Use your arms to help you with your balance.
    • Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.
    • Repeat.

    3 – Push-ups

    20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps

    • Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
    • Engage the core and glutes.
    • Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
    • Push the body upwards and return to the start position. Repeat.

    4 – Single-leg tuck-ups

    20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps

    • Lay down on your back, legs stretched and arms by your side.
    • Crunch forward while bringing one knee close to the chest.
    • The opposite foot stays straight and touches the ground.
    • Finish with hands down by foot that you bring close to the chest.
    • Repeat.

    If you liked this functional bodyweight workout, you’ll love the workouts we have for you below:

    • 12-min metabolic strength workout
    • 30-min strength EMOM workout
    • 35-min chest and triceps workout
    • Full-body workout for time
    • 20-min pyramid full-body workout
    • 30-min full-body bodyweight workout 
    • 18-min full-body strength workout 
    • 25-min full-body strength workout
    • 20-min glutes workout
    • 30-min 100 reps workout
    • 21-min EMOM strength workout
    • 20-min chest and triceps workout
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