The 20 seconds burst Routine for accelerated results


The Short and sharp workout for results!

 


The 20 second intervals for Elevated results Fast 
5 minutes of gentle movement

5 hamstring swings
10 Dynamic squats (body weight)
5 lunges each side
10 Shoulder swings each side
10 Press ups
10 sit ups
20 squats
Workout

Complete as many reps as possible in 20 seconds and then rest 10 seconds for the 5 sets then rest 45 seconds before moving onto set 2.

Set 1

5 x 20 seconds work 10 seconds rest :
Trx Jumps Squats or Jump squats Body weight

45 rest

Set 2

5 x 20 seconds work 10 seconds rest :
Trx/Swiss Ball hamstring curls or Glute bridge hip lifts

45 rest

Set 3
5 x 20 seconds work 10 seconds rest:
Press ups on Trx or Press ups

45 rest

Set 4

5 x 20 seconds work 10 seconds rest :
Trx row or towel pulls (rap towel around a secure handle and pull)

45 rest

Set 5

5 x 20 seconds work 10 seconds rest: Plank

END!

Refuel and hydrate

A high protein supplement post workout will be beneficial.
Rehydrate and eat a healthy balanced meal to aid in recovery.
#Argi+

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