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Getting stronger is an important aspect to every fitness program.

Not only will it help you put on lean muscle, strength exercises will help you burn more calories especially when put into a circuit training style. Don’t forget that the more lean muscle you have on your body, the easier it easy to keep fat off.

I still can’t believe it when I hear about people spending countless hours on cardio machines. If you want to get in shape and start seeing visible results fast, start incorporating strength training asap.

Today, I’m going to give you an awesome 20 minute full body workout that’s going to help you burn fat and get stronger at the same time.

The workout is designed so that no matter what level you are at now, it will be challenging for you. You will be completing as many reps with good form of an exercise as possible in a 40 second timed set. Once the time is up you will be given 20 seconds to recover before the next exercise begins.

Your goal will be to work for the entire 40 seconds with good form. It may be a good idea to try each of the exercises so that you can identify the proper form. Check out the exercise resource page here for video demos of exercises that you may be unfamiliar with.

Repeat the 5 exercises listed for 3 rounds for a total of 15 minutes. If you want to challenge yourself, add a fourth round.

Remember, to maintain good form.

But before you start celebrating the end of the workout, there is a part 2.

In part 2 of the workout, you will be working with time again. You will be trying to complete as many rounds of the 3 exercises with the set amount of reps as possible in a 5 minute time window.

It is also important to maintain good form.

Here is the Lean and Strong 20 Minute Full Body Workout 

Part 1

Directions: Complete each exercise for 40 seconds. Rest 20 seconds in between exercises. Repeat for 3-4 rounds. (***Note: You can click on the exercise for a video demo from the Reign Fitness & Performance Youtube Channel)

1. Walkouts x 40 seconds 
20 second break 
 
2. 360 Lunges x 40 seconds 
20 second break 
 
3. Mountain Climbers x 40 seconds (Check out the Mountain Climber + Pushup Progression Video for more of a challenge)
20 second break 
 
4. Squat Hold x 40 seconds 
20 second break 
 
5. Burpees (Check out progressions on Exercise Resources Page here) x 40 seconds 
20 second break 

Repeat for 3-4 rounds. (4th round is optional. By adding a 4th round, it will make this workout 25 minutes long including part 2)

Part 2

Directions: Complete as many rounds as possible in 5 minutes.

Pushups x 10 reps 
Squats x 10 reps 
V-sits x 10 reps 

If you liked this workout we would love to hear about it. Just comment in the section below or just shoot me an email Albert@bereignfit.com ! And if it was a good workout for you, please share it. Don’t just keep it for yourself, post it up on FB or send it to someone who might like it. Be the one to introduce them to our fit community.

Also, if you haven’t signed up for the FREE Reign Fitness Newsletter click here or the Get Access Now buttons on the side or at the bottom of the page. It will be filled with even more workouts like this that never make it to the blog + nutrition tips, live blog updates, and all the Reign Fitness Community news.

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