WORKOUT:
OVERVIEW:
Looking for a challenging yet fun workout that will help you build your strength? Look no further than this 20-minute Intermediate Bodyweight Strength Duo Workout with Sunny Trainers James King and Claire Jenkins! This full-body workout is designed to help you improve your strength and get a good sweat going, all while having a blast. So, grab your yoga mat and let's get started!
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Workout Length |
20 Minutes |
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Workout Level |
Intermediate |
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Trainer |
WORKOUT DETAILS:
WARMUP
First things first, let's warm up those muscles! Start with some arm swings to get your upper body loosened up. Then, move on to some hip circles to get your hips moving. Next, do a quad stretch with overhead reach to stretch out your legs and arms. Finally, get your heart rate up with some running in place.
WORKOUT
Circuit: Now that you're all warmed up, it's time to get into the circuit. Each exercise in the circuit will be done for 30 seconds, with a 10-second rest in between. You can choose to follow James for the challenge move or follow Claire for a modification if needed. You will do the entire workout twice. The circuit consists of:
Dead bugs: Lie on your back with your arms and legs extended. Bring your opposite arm and leg together, then switch sides.
Single leg rainbows: Start on all fours with your knees hovering off the ground. Lift one leg out to the side, then bring it back in and extend it behind you.
Stationary bear crawls: Start on all fours with your knees hovering off the ground. Move your opposite hand and foot forward, then switch sides. For the challenge move, do superhero bear crawls by lifting your knees off the ground.
In and out squats: Start in a standing position with your feet shoulder-width apart. Squat down and bring your feet together, then stand up and bring your feet back out. For the challenge move, do in and out squat hops by jumping instead of stepping.
Sprinter Lunges: Stand with feet hip-width apart, arms at sides. Step forward with right foot, bending knee to 90 degrees while keeping left leg straight. Swing left arm forward and right arm back as you lunge. Push off right foot to return to starting position. Repeat on left leg, alternating lunging forward and swinging arms.
Split squat hold pulse: Start in a lunge position with one leg forward and the other leg extended behind you. Lower down into a split squat and pulse up and down.
Sprinter Lunges: Stand with feet hip-width apart, arms at sides. Step forward with right foot, bending knee to 90 degrees while keeping left leg straight. Swing left arm forward and right arm back as you lunge. Push off right foot to return to starting position. Repeat on left leg, alternating lunging forward and swinging arms.
Split squat hold pulse: Start in a lunge position with one leg forward and the other leg extended behind you. Lower down into a split squat and pulse up and down.
Lateral lunges: Start in a standing position. Lunge to the side, then hinge forward and touch the ground. Stand up and bring your feet together, then squat down. For a challenging move, do a lateral lunge deadlift to pogo jump by jumping instead of squatting.
Repeat Entire Workout Again
COOLDOWN
Now that you've completed the circuit, it's time to cool down. Start with a seated hamstring stretch by extending one leg out in front of you and reaching for your toes. Then, move on to a tall kneeling quad stretch by kneeling on one knee and bringing your other foot up towards your glutes.
