20 Minute Full Body Circuit Workout For A Lean Physique (NO EQUIPMENT) | LiveLeanTV

Описание: On today’s episode of Live Lean TV, I’m sharing a 20 minute full body circuit workout for a lean physique.
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Timestamps:
00:00 20 Minute Full Body Circuit Workout For A Lean Physique
00:35 Push Up Shoulder Tap
01:11 Resistance Band Bent Over Row
01:40 Pendulum Lunge
02:31 Single Leg Hip Thrust With Arms Elevated
03:12 Forearm Side Plank Reach Under With Bent Knee

Workout Goals:
This 20 minute workout is designed to focus on:
Building strength
Boosting calorie burn
Burning fat
Building and stimulating new muscle growth
Improving power
Increasing core stability
Stability
Creating a more functional, mobile, and injury free body

Required Equipment:
No equipment needed. A resistance band for the pulling exercise is a nice to have, but optional.

Duration Of The Workout:
20 minutes

Calories Burned During Workout:
320 calories by a 180 pound male.

Number Of Rounds:
Complete 3 rounds of this 5 exercise circuit.

Reps:
Follow the rep counts as indicated below.

Rest:
Take no more than a 30 second break, if needed, between each exercise within the 5 exercise circuit. At the end of the circuit, rest up to 2 minutes if needed, then repeat the circuit for a total of 3 circuits.

Exercises
This 20 minute workout is comprised of 5 exercises to be completed in circuit format.

A1. Push Up Shoulder Tap
Reps: 10 reps
Rest: 30 seconds
Rounds: 3 circuits
Tempo: 2011

Coaching cues:
1. The key to this exercise is to ensure you keep all the muscles in your body turned on, including your glutes, hamstrings, and abs.
2. Keeping your muscles firing ensures your hips won’t twist during the shoulder tap.

Beginner Version: complete the push up on knees shoulder tap.

A2. Resistance Band Bent Over Row
I’m using a resistance band, as it creates more tension in the muscles, however this is optional.

Reps: 10 reps
Rest: 30 seconds
Rounds: 3 circuits
Tempo: 2012

Coaching cues:
1. Every time you complete the pulling motion, squeeze your lats and back muscles as hard as possible, to create as much tension as you can.

Non-Resistance Band Exercise Modification:
Complete the bodyweight bent over row.

A3. Pendulum Lunge

Reps: 8 reps per leg
Rest: 30 seconds
Rounds: 3 circuits
Tempo: 1010

Coaching cues:

1. Complete a forward lunge then immediately transition into a reverse lunge on the same side.

Beginner Modification: Complete an alternating forward lunge. You can also add in the alternating reverse lunge during the next round.

A4. Single Leg Hip Thrust With Arms Elevated
Reps: 8 reps per leg
Rest: 30 seconds
Rounds: 3 circuits
Tempo: 1012

Coaching cues:
1. The key to this exercise is to drive your heel through the ground.
2. By keeping your hands up in the air, it will really ignite your core.
3. If elevating your arms in the air is too difficult, complete the single leg hip thrust with your hands down on the ground for added stability.

Beginner Version: Complete the glute bridge.

A5. Forearm Side Plank Reach Under With Bent Knee
Reps: 10 reps per side
Rest: 30 seconds
Rounds: 3 circuits
Tempo: 2011

Coaching cues:
1. By keeping your top knee up, it will make it even more difficult.

Beginner Version: Complete the forearm side plank with rotation on knees or forearm side plank with rotation

Take a 2 minute break after completing the circuit, then repeat the same circuit for a total of 3 rounds.

Thank you joining me on today’s 20 minute full body circuit workout for a lean physique.

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20 Minute Full Body Circuit Workout For A Lean Physique (NO EQUIPMENT) | LiveLeanTV
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