20 Minute 20’s Workout
Print Workout Here
Today we’re focusing on repetitions rather than time, so please grab your heavier weights if you have them, get in the moment, and enjoy the ride.
What you will need:
- Mini band if you have one, as well as a set of heavier weights.
Warm-Up:
- Monster walk with mini band + hips swings + squat stretches side to side.
Workout:
- We’re going to be doing our exercises for 20 reps each, 4 times through.
Exercises
- Side-to-side squats with bicep curls (and mini band), 20 reps – With the band around your calves, you’re going to complete a squat to the side while holding the weight, and when you come back up and bring your feet together, you’re going to do a bicep curl.Alternate side to side, with the bicep completed every time you come back up to centre.
- Mini band lateral side taps while holding weight, 20 reps per side – With the band around your calves, you’re going to keep a bend in your stabilizing leg, hold the weight at your chest, and then tap the opposite leg off to the side for a total of 20 reps. Take your time here, make sure your toes are pointing out ever so slightly, and push through the heels so you really feel the side bum. This really works your core as well, so make sure that’s in nice and tight as well ;)
- 4 pulse lunge jump, 20 reps – Without the band, you’re going to complete 4 lunge pulse and then jump to switch sides.
Modification:If you’re skipping the jumps, grab the weights and alternate the sides after 3 pulses by stepping your back leg up and then switching.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
I haven’t left a comment after a workout in a long time! I’m hoping this will keep me motivated and somewhat accountable. I had my husband hide the scale last week and my goal is to get 3-4 workouts in each week until the end of January. I took my measurements on January 1st.
Thanks for the great Monday morning workout!
Loving the band work outs! They really add the extra kick.
I’m glad you do!! Love that you got this out of the way so early!
I took your advise from an old podcast and started a morning routine this year. With my baby now sleeping through the night I can wake up at 5:30 every day and guarentee myself a workout and some me time before everyone gets up. I’m loving it so thank you!!
This makes me so happy!! It’s so much easier to just sleep in, but seriously, it’s so much more rewarding when you get some alone time and feel accomplished before the babe gets up.
As per usual, I love to hate you and your workouts lol…hurts so good!
Haha. You’re welcome ??♀️
Feeling productive already on my Monday off!
I’d say! And thanks for your help having people find this one! You rock!
not even 9:10am and I have already got a 4km walk in, my workout (which was AMAZING), and half way done my second liter of water! Feeling Badass for sure!
Wow killing it I see! You are seriously amazing.
Great workout! Could be done anywhere, so versatile & effective! Thanks
I’m glad you think so!! Thanks for joining me!!
Love the mini bands. Thanks!
Me too!! Thanks for joining me this morning!
Awesome one!! Liked the break from the timer beeping lol Thank you!
Haha you and me both!! You’re most welcome Tami!
Gave me the energy i needed!
Lunch time workout done!
Wow I love that!! Don’t see your name often during the day. Now you have the night to yourself after work ??
When I couldn’t find this one this morning I did an older short one I dug up. I was still feeling good when I was able to find this one so I did both… my butt/legs are jelly. Loved this one!
Yahoo!! I’m glad you still had it in you and got the older one in as well! Nice work!!
Glad I’m starting off the week right! :) Legs are feeling strong (but Jelly) after that one!
You clearly know how to push hard if you’re feeling like jelly…and that’s why you’re feeling strong!
That was a burner! Thanks lady
Anytime, hope you had an awesome week!!
Just the right amount of challenge on a Monday! Loved it!
And what a great start to your week! Hope it was a good one for you!
Please for the love of god and my legs/ass please give them a break at boot camp tomorrow lol
Hehe, how you hanging in there after boot camp too?!
Loved this one. I agree that it was a nice change from the beeping timer ? thanks ash!
I completely agree!!
Awesome! My legs and butt are burning!
Beauty!!
All done. About to pound back a bulletproof coffee and then walk up to Walmart. Today is going to be a good day! — I can feel it!! Woot!! Happy Tuesday!!! :)
You’ve been seriously rocking it lately lady! So happy to see you got outside during the challenge too!
Another good one!!
Thanks!!
My pleasure lady!!
That was so good as always!
I’m glad you are enjoying all the workouts still Kristina!
Those toe taps had my abs feeling it too! Thankful Tuesday – for your workouts of course!
They are totally sneaky working those abs, I agree! Glad to see you feeling better again :)
Love bands great burn ty ash.
Anytime Pat!! Hoping you enjoy the Ugi one this week as well ;)
I really felt the burn in those lateral side taps and am enjoying the mini band workouts! Thanks Ash!
They burn so good, I agree!! I’m so happy you’re enjoying them. They are so much fun!
What a great combination of moves for both strength and cardio. After an 18 km hike through rolling hills (lots of incline) yesterday this was great! Badass Senior here!
I’m glad you enjoyed it! You are always keeping active Sandra, I love it!!
Love how effective this workout is! My muscles were burning and my heart rate was up the whole time. I can’t wait for a stability ball workout soon :)
I’m so happy you enjoyed it! Thanks for fitting me into your week Andria!
Loved how fast this one was…and I wouldn’t have wanted it to be a minute longer. Tough! Thanks, Ashley!
I like it!!! You did some awesome work this week lady between these workouts and class!
That a badass one to get you going got your day ?
It sure is!!
Owning it! ?
Damn straight!! You’re on fire lady!
I got some mini bands for Christmas, so I was pretty stoked when I saw that this workout used them :)
Thanks Ash!
You’re most welcome!! Love that you added them to your collection ??
That got the heart pumpin and the legs burning!
Exactly what I want to hear!! Way to go Jenn! Hope you’ve had a great holiday so far!
Happy last workout of 2019!!!! 6 years of RFO in the bag!!!
That’s pretty incredible!! Thanks for being a part of our fitfam for so long. Love youuuuu!!!
Convinced my husband to join me for the last workout of the decade!!!!!! Happy New Years ladies!
That is so freaking Badass! Happy new year Lisa!
so effing sweaty!!
HELLS. YES. ???
Great NewYear workout! All the best in 2020!
Same to you Nicole!! Thanks for joining us for another year!
2020 workout #1 – mother & son! Boom!
Hallelujah!!!!! The Queen has returned!
Hey Ash…great first workout in 2020 :)
Kim!!! Look at you starting your 2020 like a rockstar. Way to go. Love seeing your name pop up!
Great workout! Just getting back at it after baby #4 but man do I miss working out (and can I ever feel it)!! Thanks for the great burn!
Holy shit!!! So awesome to see your name lady!! Welcome back. And congrats on baby #4!!
First RF of 2020! Great start!
Yahoo!!! Welcome to the new decade of badassery.
That was a tough one for me, especially those lunges! I enjoyed it a lot!
I love how you had the words “tough” and “enjoyed” in the same sentence! You’re my kind of gal!
Felt this one! Love it
Beauty!! Way to wrap up the week ;)
Workout #2 of 2020 done – a little out of order but better than never! Liked this one!
Yahoo!!!! We don’t care about the order or workout choice. Just that you’re sneaking them in! Awesome work Jen!
I’m a sweaty mess after this one!
I’m glad hehe
Great workout! Thanks Ash.
My pleasure lady!!
Did this one today, instead of the Friday work out. It was perfect!!
Just looking through past workouts and chose this one. Great. I love when my legs are warm and quivering from lunges. It’s a good feeling.
Just looking through past workouts and chose this one. Great. I love when my legs are warm and quivering from lunges.
This was a good one. Those jump lunges were killer at the end.
You are a rockstar Karyn!!
So sweaty after this great workout!
I love that I can get you all sweaty in 20 minutes!!
That was a challenge this morning as I try to get back in routine! Nice and sweaty ?
I bet you kicked butt!! Nice work Sherry!
A rare morning workout for me :) it was a good one!
Perk of working from home?! Glad you enjoyed it Kendra!
Reason #1 why I love RF online…had to pause this workout a dozen times to help kids with online learning. Love that I have the flexibility to do this.
Great workout Ash, I’m sweaty and feeling good!
I love that too!! Proud of you for not using it as a reason to just give up!!
I loved this one. I did it as a double-up with Kaylie’s 2 exercise one. :)
That’s awesome – great job Queen!!
Done! Those weighted squats were my most challenging.Thanks!
My pleasure Sandra!