Goal: Train strength and endurance with timed sets
Time: ~20 minutes
Equipment: Dumbbells or bodyweight
Warm-Up (5 minutes)
Jump rope – 1 min
Squats – 1 min
Arm circles – 1 min
Hip circles – 1 min
High knees – 1 min
Main Workout – 4 rounds (20 minutes total)
Minute 1: 12 thrusters
Minute 2: 10 push-ups + 5 shoulder taps
Minute 3: 12 reverse lunges each leg
Minute 4: 15 Russian twists each side
Minute 5: 8 burpees
Cooldown
Forward fold – 1 min
Cat-cow – 1 min
Deep breathing – 1 min
Trainer’s Tip: Finish your reps quickly to earn more rest — but never sacrifice form.
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