20 Minute Full Body Workout with Warm Up and Stretching

20 Minute Full Body Workout with Warm Up and Stretching



This 20-Minute Full Body Workout is designed to warm up, workout, and stretch your body in 20 minutes without any equipment. Sweat your way to fit as you follow along with Sunny Trainer Matt through each 1 minute exercise. You will start with a 3 minute warm up followed by 2 rounds of seven exercises to target your lower body, upper body, and core. This workout does not include any rest periods, but we encourage you to take rest if needed. Simply pause the video and restart when you are comfortable.

Workout Details (1 minute each)

Warm Up: (3 minutes)

  • March in place
  • Squat with overhead arm raises
  • Jumping Jacks

Bodyweight Exercises: (14 minutes)

  • Front to back lunges (30 seconds each side)
  • Body weight squats
  • Pushups with static hold (about 5 seconds each hold)
  • Kneeling walk outs
  • Superman press
  • Plank
  • Double knee crunches


Stretching: (3 minutes)

  • Back Extension ( Hold/relax for 1 minute)
  • Hip Flexor Stretch with Reach (30 seconds each side)
  • Hamstring Stretch (1 minute)

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