20-10 Bodyweight Workout

Today me and Certified Turbulence Trainer, Brian Kalakay, are going to show you a 4 minute bodyweight-only workout that you can add to any workout you?re currently doing or use on an off-day to ramp up your body?s fat burning hormones.

4-Minute Home Workout Revolution Circuit:
start of exercises: 0:28
List of exercises in the circuit:

1. Total Body Extensions ? 1 minute
Get into a quarter squat and raise up onto the balls of your feet as your hands shoot into the air above your head. Return to the squat position and repeat the motion as many times as you can.

2. Switch Lunges ? 1 minute/ per side
Step forward with the left leg and do a fron lunge. Then, immediately step the front (left) leg behind you to preform a reverse lunge. Repeat the motion on the same leg for the remainder of the time. Switch after the minute is over.

3. Spiderman Pushups ? 30 seconds
As you perform the pushup, bring one knee into the same side elbow on the way down. Return the leg to the starting pushup position as your body goes back to the start position. Repeat on the opposite side.

4. Punisher Squat ? 20 secs squats/ 10 secs punisher
Perform 20 seconds of a body weight squat, keeping the weight in your heels. Then, do 10 seconds of holding in a low squat position for 10 seconds.


Source: 20-10 Bodyweight Workout - Page 1