20’s Workout – This workout moves through 6 exercises that target your abs and shoulders, and it left me sore my friends!  It’s a good one.  It took me about 30 minutes, 10 minutes longer than I had anticipated, however, it would be a good one for me to do again so I can try and beat my personal time.  My suggestion would be for you guys to time it and do the same!  Print Workout Here

Warm-Up

• Shoulder rolls and arm circles, followed by jumping jacks.  As always, just keep moving until you’re nice and warm.

Workout

• Burpee with frog knees – 20 reps – Complete a burpee with two ‘frog knees’ while you’re in the plank.  Frog knees are essentially two mountain climbers done out to the side of your elbows.  Complete a jump at the top as you come out of your burpee for all 20 reps.  MODIFICATION:  You don’t have to jump out into the plank, back into the squat position, or
  up out of the burpee.  You can modify all of these moves by walking your legs into position.  Be mindful to choose this one if it hurts your knees to jump, or if you need an easier choice as you become tired.
• Push-Up with alternating side plank – 20 reps – Complete one deep chest push-up (hands wide, elbows out, and chest between hands) followed by a side plank.  Do another push-up, and alternate your planks from side to side after each push-up.  You will only be doing 20 side planks – not 40!  MODIFICATION:  You can do the push-ups and side planks on your knees, and this position should be done if you feel your hips are sagging on the push-ups, or not high enough on the side plank.
• Abs In-and-Out – 20 reps – Balancing on your bum, with your hands behind you (fingers pointing forward), extend your body ‘out’ on the inhale, and then bring your legs and chest back ‘in’ towards each other on the exhale.  MODIFICATION:  If this bothers your lower back, simply place your whole back on the ground instead of balancing on your bum, and continue with the same motions of drawing your legs and chest in and out towards each other.
• Dive-bomber – 20 reps – I recommend watching this one on the video if you’re not familiar with the move to see what it looks like.   However, the move is basically a downward facing dog moved into an upward facing dog through a push-up.  Like you’re moving under a fence.  MODIFICATION:  Instead of bending your elbows on the way back to a downward facing dog, keep them straight.  Another modification would be moving from a downward facing dog to a plank with no push-up.
• Bicycle abs – 20 reps – Draw your elbow towards your opposite bent knee, while keeping the other leg extended and off the ground.  Go back and forth for 20 reps total.
• Low plank hold – 20 second count – Prop your body up on your elbows and toes and hold yourself there for 20 seconds (don’t count too fast!).  Also, be sure to keep your elbows directly underneath your shoulders, and do not let your hips sag.

Repeat these 6 exercises for a total of 3 sets!  Don’t forget to time yourself  ;)

Cool Down/Stretching

• Complete 5-10 minutes of nice gentle stretching

Get sweaty and feel sexy!

ashley dale roy