The 20 Minute Core, Cardio & Resistance Jam Session
Why 20 you ask? Twenty minutes is a good amount of time to get your heart pumping, calories burning, and muscles firing up! And why “plenty?” ‘Cause it rhymes with twenty. And, as Az said, if you don’t have time for a full workout, a hard 20 minutes is plenty to maximize your metabolism.
I’m keeping this simple and prop-free so no one has any excuses for not giving it all you’ve got. All you need is enough room to do a push-up, run in place, and perform jumping jacks.
Along with that, you’ll need a chair, a bench, a bed, or any flat surface a foot or two off the ground that is sturdy enough to hold your weight. Finally, you’ll need a watch or a clock.
One session of Twenty &: Plenty consists of the following six sets bookended by the stretching exercises.
(Note from Krista: I just tried this workout! It’s REALLY hard. You may have to do half the number of reps to begin with, then work your way up!)
First, gently stretch to warm up
From a standing position, drop down and reach for your toes. Next, sit vvith your legs flat in froe of you. Lean forward and reach for your toes.
Stretch your arms by pulling each arm across your body, using your opposite hand to pull it into a stretch.
Reach your arms over your head-reach higher. Now, lean to the right, holding for a few seconds, and then lean to the left.
Okay. Now you’re ready. Check the pictures if you’re not sure about the form. Now load up Sue’s tunes and get fired up for a hardcore Twenty & Plenty!
Set #1
20 Push Ups! If you need to, put your knees on the floor. Go go go!
Jumping Jacks! Watch the clock. Do jumping jacks for a full minute. Faster!
20 Crunches! Keep it small. Crunch it fast! Keep that heart rate up!
Set #2
20 Incline Push Ups See the picture? You can do it-go go go!
Jumping Jacks A full minute again
Set #3
20 Push Ups!
Jumping Jacks! Keep it up for one minute
20 More Crunches! Don’t forget to breathe!
Set#4
20 Bench Ups (these work your triceps) Look at the picture for some guidance. Keep your back straight and your weight on your heels! Draw in your tummy and extend your arms till they lock. It’s hard, but you can do it!
Jumping Jacks One minute!
20 Bench Ups
Jumping Jacks One more minute!
20 Bench Ups! GO GO GO! Don’t forget to breathe!
Set #5
20 Squats! Look at the picture then bend those legs. Take 2 seconds to bend down and two seconds to stand back up. You will feel this one in your legs tomorrow!
Run in place For a full minute! Knees high! Quick steady pace!
20 More Squats
Run in place For a full minute!
20 More Squats Fceeeeel the burn. Loooove the burn!
Run in place For a full minute!
Set#6
Boxing Punches One full minute. See the picture? Stand in place and alternate punches one, two; one, two; one, two; quick speed, full force! Picture someone you’d like to punch!
20 Crunches Get back on the floor!
Boxing Punches Box hard for another minute!
20 More Crunches!
Boxing Punches Another full minute! Kick his ass!
20 More Crunches!
Aaaand … Rest
Great Job!!!
Make sure you stretch to cool down for a fun 5 minutes!
Sit with your legs flat in front of you. Lean forward and reach for your toes. If you’re still breathing fast, keep your head high, up above your heart!
Now pull each arm across your body and use your opposite hand to pull it into a stretch.
Reach your arms over your head-reach higher. Now, lean to the right · for a few seconds, before you lean to the left for a few seconds.
Keep breathing, keep working out every day, keep up your game and you will see results!
