The 20-Minute Strength Training Workout That Will Turn Your Body to Jell-O (video included)

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Everybody should be aware that good strength workout takes hours in the gym. However, there are many workouts that need less time and effort, and prove the same results, such is 20-minute total-body burnout presented in the article bellow, created by NYC trainer Courtney Paul.

How it works: Take some dumbbells (a pair of challenging weights) and follow along with Courtney in the video bellow:

Warm-Up

– Hand Walk

  1. Begin with feet wider than hip-width apart. Bending knees, place hands on the floor. Go in high plank position taking three steps forward with hands.
  2. Return to the feet, and stand tall. After 30 seconds of performing, add an elbow plank after crawling out to the high plank position.
  3. Repeat An another 30 seconds.

– Push-Ups

  1. Lower your body to the floor so your chest grazes the ground, keeping core tight and hands slightly wider than shoulder-width apart.
  2. Push back up to high plank position.
  3. Perform it for 30 seconds.

-Triceps Dips

  1. Start sitting on the edge of a bench or chair with your hands on the edge and fingers facing your body. Engage core and upper body to lift butt off chair/bench, keeping shoulders back.
  2. Bend slowly your elbows at least 90 degrees and inhale.
  3. Pause, then exhale and straighten your arms back to starting position.
  4. Perform for 30 seconds.

1A. Biceps Hammer Curl with Lunge

  1. Holding a pair dumbbells by sides, curl them up to shoulders, then slowly lower back to starting position.
  2. Stepping forward into a lunge with the right foot go in the pose that both knees form 90-degree angles.
  3. Stay in the lunge, and perform another biceps curl. Return to the starting position.
  4. Perform for 30 seconds.

1B. Lunge Hold with Curl and Press

  1. Hold the right leg lunge, curl dumbbells toward shoulders and palms facing in.
  2. Keeping palms facing in, press dumbbells overhead until elbows are by ears and return to the starting position.
  3. Perform for 30 seconds.

1C. Triceps Dips with Weight

  1. Holding one dumbbell vertically between knees, perform triceps dips as described above,
  2. Perform it for 30 seconds, then stay in the lower position and pulse for 30 seconds.

Repeat exercises 1A and 1B on the left side.

2A. Skull Crusher

  1. Lying face up on a floor or the bench, hold dumbbells directly above shoulders, with palms facing in.
  2. Lowering dumbbells over face, Inhale and bend elbows to 90 degrees.
  3. Exhale and squeeze triceps to bring dumbbells back to starting position.
  4. Perform it for 30 seconds.

2B. Skull Crusher to Shoulder Press

  1. After three skull crushers, holding weights in toward chest crunch torso up to sitting.
  2. Stand up and perform three shoulder presses, then squat down and sit on the bench to repeat.
  3. Perform for 30 seconds.
  4. Chest Press
  5. Lying face up on floor or bench, hold dumbbells directly above shoulders with palms facing toward feet.
  6. Inhaling, lower dumbbells to the chest, and form a 90-degree angle between forearm and biceps.
  7. Exhaling, press dumbbells back to starting position.
  8. Hold left weight over the chest. Then, perform two presses only on the right side, next, one press with both hands. Perform it for 15 seconds, then hold both arms at the bottom and pulse for 10 seconds.
  9. Repeating on the opposite site, with the same dynamic.
  1. Standard Biceps Curl
  2. Sitting on the edge of a bench or chair, hold dumbbells by sides with palms facing forward.
  3. Curling dumbbells toward shoulders so face palms forward the top of shoulders.
  4. Perform for 10 seconds, then stay at the top for 10 seconds.
  5. Repeat three more times.

5A. Right-Side Triceps Kickback

  1. Begin standing over bench or chair with one foot on either side, palm facing in and a dumbbell in right hand. Hinging at the hips, place left hand on the bench, keeping back straight, core tight, and shoulders and hips square. Pull right elbow up so that triceps is parallel to the floor.
  2. Exhaling and squeezing triceps to lift the weight, keep upper arms stationary. The arm should be fully extended and weight pointed toward the ceiling.
  3. Stay in this position for one second, then inhale and lower back to starting position.
  4. Perform it for 30 seconds, then hold in an extended position for 5 seconds.

5B. Overhead Triceps Extension

  1. Hold a dumbbell in right hand directly overhead, palm facing in standing position with feet hip-width apart. Keep your chin parallel to the floor and core tight.
  2. Slowly lower the dumbbell behind head, inhaling and keeping upper arms stationary and elbow pointed toward the ceiling.
  3. Exhale and back to starting position.
  4. Perform it for 30 seconds.

5C. One-Arm Shoulder Press with Squat

  1. Standing with feet hip-width apart, hold a dumbbell in right hand with upper arm parallel to the floor. Your forearm is forming a right angle with the palm facing forward. Keep chin parallel to the floor and core tight.
  2. Exhaling, press dumbbell overhead so that wrist is directly over shoulder and palm still facing forward. Perform it for 30 seconds.
  3. Hold dumbbell next to right shoulder, squat down onto the bench or chair. Pushing through heels to stand, perform a shoulder press. Perform it for 30 seconds.

Repeat exercises 5A, 5B, and 5C on the left side.

Bonus Burnout: In-Out Squat Jumps

  1. Start standing over the bench (or on the floor) with one foot on either side.
  2. Squatting down sit on the bench, then push through heels and explode up, jumping to land with feet joint on top of the bench.
  3. Jumping feet back down to either side of the bench, and squat down to repeat.

Perform AMRAP for 30 seconds, then hold a squat for 10 seconds, and pulse. Perform AMRAP in-out squat jumps for another 15 seconds.

Original Article: www.fitnessmagazine.com