20 Minute Full Body Workout To Get Shredded
No Repeat No Equipment Follow Along Bodyweight Workout
On today’s episode of Live Lean TV, I’m sharing a 20 minute full body workout to get shredded.
This no repeat bodyweight workout routine includes 20 unique exercises to keep you engaged for the entire workout.
20 minutes is all you need to:
20 Minute Full Body Workout To Get Shredded
Simply click here to follow along with me to ensure you are completing every exercise with perfect form and intensity.
Rounds
Start with 1 round of the warm up, then complete 4 rounds of the circuit.
End the workout with the 90 second cool down to lower your heart rate.
The total workout only takes 20 minutes to complete.
Reps
Perform each exercise for 30 seconds.
Rest
Take a quick 30 second break, then move on to the next exercise.
Warm Up Exercises
Start with the following 90 second warm up to elevate your heart rate, then move into the first round of the 4 exercise circuit.
WU1. Mountain Climbers To Hand Walkouts
The first warm up exercise are the mountain climbers to hand walkouts.
Reps: 30 seconds
Rest: 10 seconds
Sets: 1
Tempo: 10X0
WU2. Side To Side Fast Feet Hops
The second warm up exercise are the side to side fast feet hops.
Reps: 30 seconds
Rest: 10 seconds
Sets: 1
Tempo: 10X0
Exercises
Click the links below for the step-by-step exercise demonstrations.
Round 1
A1. Dive Bomber Push Up To Heel Tap
The first exercise is the dive bomber push up to heel tap.
Reps: 30 seconds
Rest: 30 seconds
Sets: 1
Tempo: 2011
A2. Alternating Low Pendulum Lunge
The next exercise is the alternating low pendulum lunge.
Reps: 30 seconds
Rest: 30 seconds
Sets: 1
Tempo: 2010
A3. Standing Resistance Band Pulldown
The next exercise is the standing resistance band pulldown.
Note: if you don’t have access to a resistance band, complete the standing towel pulldown.
Reps: 30 seconds
Rest: 30 seconds
Sets: 1
Tempo: 2011
A4. Straight Arm Side Plank
The next exercise is the straight arm side plank.
Reps: 15 seconds per side
Rest: 30 seconds
Sets: 1
Tempo: N/A
Round 2
B1. Dive Bomber Push Up To Knee Tuck
The next exercise is the dive bomber push up to knee tuck.
Reps: 30 seconds
Rest: 30 seconds
Sets: 1
Tempo: 2011
B2. Alternating Low Reverse Lunge
The next exercise is the alternating low reverse lunge.
Reps: 30 seconds
Rest: 30 seconds
Sets: 1
Tempo: 1010
B3. Standing Resistance Band Behind The Neck Pulldown
The next exercise is the standing resistance band behind the neck pulldown.
Note: if you don’t have access to a resistance band, complete the standing towel behind the neck pulldown.
Reps: 30 seconds
Rest: 30 seconds
Sets: 1
Tempo: 2011
B4. Straight Arm Plank Body Saw
The next exercise is the straight arm plank body saw.
Reps: 30 seconds
Rest: 30 seconds
Sets: 1
Tempo: 1010
Round 3
C1. Dive Bomber Push Up To Hand Walkout
The next exercise is the dive bomber push up to hand walkout.
Reps: 30 seconds
Rest: 30 seconds
Sets: 1
Tempo: 2022
C2. Alternating Low Lateral Lunge
The next exercise is the alternating low lateral lunge.
Reps: 30 seconds
Rest: 30 seconds
Sets: 1
Tempo: 1010
C3. Standing Resistance Band Pulldown To Behind The Neck Pulldown
The next exercise is the standing resistance band pulldown to behind the neck pulldown.
Note: if you don’t have access to a resistance band, complete the standing towel pulldown to behind the neck pulldown.
Reps: 30 seconds
Rest: 30 seconds
Sets: 1
Tempo: 2011
C4. Straight Arm Twisting Plank
The next exercise is the straight arm twisting plank.
Reps: 30 seconds
Rest: 30 seconds
Sets: 1
Tempo: 1010
Round 4
D1. Dive Bomber Push Up To Bronco Kick
The next exercise is the dive bomber push up to bronco kick.
Reps: 30 seconds
Rest: 30 seconds
Sets: 1
Tempo: 2022
D2. Alternating 45 Degree Low Forward Lunge
The next exercise is the alternating 45 degree low forward lunge.
Reps: 30 seconds
Rest: 30 seconds
Sets: 1
Tempo: 1010
D3. Alternating Standing Single Arm Resistance Band Pulldown
The next exercise is the alternating standing single arm resistance band pulldown.
Note: if you don’t have access to a resistance band, complete the alternating standing single arm towel pulldown.
Reps: 30 seconds
Rest: 30 seconds
Sets: 1
Tempo: 2011
D4. Straight Arm Plank With Diagonal Arm Lift
The next exercise is the straight arm plank with diagonal arm lift.
Reps: 30 seconds
Rest: 30 seconds
Sets: 1
Tempo: 1012
Cool Down Exercises
End the workout with the 90 second cool down to lower your heart rate.
CD1. Runner’s Lunge With Elbow To Instep
The first cool down exercise is the runner’s lunge with elbow to instep.
Reps: 20 seconds per side
Rest: 10 seconds
Sets: 1
Tempo: N/A
CD2. Seated Straddle Forward Bend
The next cool down exercise is the seated straddle forward bend.
Reps: 30 seconds
Rest: 0 seconds
Sets: 1
Tempo: N/A
Solid work.
You just completed the 20 minute full body workout to get shredded.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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