Friday, May 16, 2014

20 Minute Challenge!

As a certified personal trainer, I hear a variety of reasons why people can't workout. They don't like gyms, or don't live close to one, they don't have the money to join a gym; and even if they did, they don't know what types of exercises to do – on top of it all their job is super demanding, they have too many other commitments and can't find the time.

These contentions all have one thing in common: They're the most typical excuses for avoiding exercise. You don't need a gym, or a lot of time, to get fit.

In a pinch with a busy schedule? Hate the gym?

This 20-minute challenge is for you!

After a brief warm-up (such a brisk walk, or jog) put 20 minutes on the clock. There are plenty of apps you can download on your phone that will count you down.

See how many times you can repeat the following exercises in 20 minutes (you should be able to complete at least 3 rounds):

Plank Jacks

Start in a plank position; belly down, legs straight, feet together, resting on the forearms; using the arms, core and legs to keep the body in a straight line off the ground. Jump the feet out wide, then return the feet back together, holding the core tight. It's literally jumping jack which holding a plank, hence the clever name, “plank jack.” Do 20 times.

Push-Up Planks

Start in a plank, then reposition the arms into a push-up position, holding for a brief pause, than moving back down into plank position. Repeat 20 times. (If you're beginner, start with 5-10)


Stand with your feet hips width apart, keeping a straight back as you bend from the knee and push back like you're sitting in a chair. Squeeze the thighs, straighten the knees and return to a standing position. Perform 10-20 repetitions.


Starting in a push-up, jump the feet forward, raising to a squat position, then leaping up into the air. Get back into a push-up position and repeat for a total of 10 times. Add difficulty by doing a push-up, rather than just holding the pose.

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