A Quick and Intense 20-Minute Full-Body Workout

Welcome to another workout with Marcus! We’ve got an invigorating 20-minute workout lined up for you today. No fitness equipment is needed, just a few feet of space and your commitment to getting active. As we all know, the perfect time to prioritize your fitness is now! 

Warm-Up: Preparing Your Core and Spine

Start your workout by ensuring your core and spine are warmed up. This warm-up sequence will help activate your core muscles and get your body ready for action.

1. Knee-to-Elbow Core Activation
Begin lying on your back with knees over hips. Push your hands into your thighs, thighs into your hands, and engage your core. Focus on pulling your sternum toward your back.

2. Reclined Twist:

Arms out to the sides, gently twist your legs side to side, keeping your shoulders down. This warms up your spine and works on mobility.

3. Bridge Pose:

Lift your hips, keeping your heels close to your shoulders, and squeeze your glutes and thighs. Ensure a straight line from knees to shoulders.

Hip and Core Activation

4. Twisting Leg Raise:
Start in a bridge pose and raise one leg, externally rotating your hip to engage your glutes. Hold for 10 seconds and switch legs.

5. High Lunges:

Lift your hips, keeping your heels close to your shoulders, and squeeze your glutes and thighs. Ensure a straight line from knees to shoulders.


Lunge and Twist

  1. Deep Squats:
    Transition into a deep squat, keeping your chest upright and your weight in your hips, not your knees. Engage your core and twist gently to each side.

Plank Variations

  1. Forearm Plank:

    Maintain a strong plank position, keeping your body in a pyramid shape, shoulders back, and core tight.

  2. Side Planks:

    Transition to side planks, lifting your hips and extending your arm for a great core workout.


Squats and Chair Pose

  1. Squat Walk:
    Slowly squat down and walk your hands back until you reach the back of your mat. Engage your core and keep your chest upright. Walk back to the front.
  2. Push-Ups:
    From a plank position, do push-ups, focusing on leading with your chest.
  3. Cobra Pose:

    Transition to a cobra pose, pressing your feet down, squeezing your elbows, and pushing your chest forward.
  4. Pyramid Pose:
    Inhale, and as you exhale, fold your body in half, reaching for your toes.
  5. Chair Pose:

    Finish with a chair pose, squeezing your legs together and holding for three breaths.



That’s it! You’ve completed a full-body workout in just 20 minutes (or so). Remember, it’s essential to stay active even during the weekends and holidays. Challenge yourself to do at least three workouts a week, each lasting around 30 minutes. Plus, incorporate some daily active habits, like stretching or taking a walk.

Thank you for reading, it really matters for us. If you found it useful, please share it with your friends. Stay active, stay healthy, and have a fantastic day!

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