20-Minute Bodyweight Workout

Many of us are back to work today facing fall with some additional weight and the excitment of family feasting, and even though we know we should pull back the regins a bit, we cannot seem to stop.  Many of us are also marking today as "The Day" we begin the journey to a new body.  

The big thing on most of our minds is knocking out all the Thanksgiving and Christmas shopping, so we are putting our health on the back burner.  But, do you have 20 minutes today?  If so, you can get a full body workout done and wrapped!   Lunch is  a perfect time to workout - at least you know you will be doing something good for your body instead of giving in to some burgers and fries.

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Do you or does someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​

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​Do this 10 Exercise Bodyweight circuit twice and you’ve worked your entire body in 20 minutes!  Not sure how to do the exercise?  Click the link next to the exercise for details.  Want to do create your own 20 minute workout?  Find 36 Best Bodyweight Circut Exercises here: https://www.fitandme.com/best-bodyweight-circuit-exercises/ 

1. Mountain Climbers (Exercise Link Greatist.com)

• Start with some cardio that also targets all the muscles in your body.
• Get down in a plank position and alternate bringing each knee in toward your chest.
• Start with 30 seconds and work your way up to a minute as you get stronger.

2. Reverse Crunches (Exercise Link MensFitness.com)

• Get into a crunch position.
• You can put your hands behind your ears or leave them under your tailbone for support.
• Extend your legs straight above you.
• Tilt your pelvis and raise your butt off the floor, rolling your knees toward your chest to come into a reverse crunch.
• This is a small movement with a big payoff.
• Don’t swing your legs as you’re doing this – you want your core muscles, not your momentum, to do the work.
• Do 15 to 20 reps.

3. Squats (Exercise Link Livestrong.com)

• This one’s simple but effective.
• Stand with your feet hip distance apart.
• Bend your knees and bring your legs parallel to the floor.
• Keep your butt behind you and go as low as you can.
• Straighten your legs to come back to the starting position.
• Repeat 20 times.

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Do you or does someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​

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4. Push-Ups (Exercise Link MuscleAndFitness.com)

• Get on the floor in a plank position, keeping your body in a straight line behind you as you hold yourself up on straight arms.
• Lower yourself forward the ground by bending your elbows and then push yourself back up to come back to straight arms.
• Do 10 to 15 reps.

5. Plank (Exercise Link BodyBuilding.com)

• Since you’re already on the floor, stay down there and get back into a plank position.
• There are two ways to hold a plank: You can either hold yourself up on straight arms as if you’re about to start a push-up or you can bend your elbows, lace your fingers together, and support yourself on your forearms.
• Keep your butt down and your body in a straight line behind you.
• Start at 30 seconds and work your way up to holding for a minute.

6. Glute Bridge (Exercise Link BuzzFeed.com)

• Lie on your back.
• Bend your knees.
• Keep your arms by your sides.
• Lift your pelvis toward the sky, using your core muscles to guide you as you keep your hips and butt high off the ground.
• Slowly lower your body but don't come all the way back down to the ground again before going back up – stop an inch before the ground to ensure you keep the contraction the entire time.
• Do 10 to 15 reps.

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Do you or does someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​

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7. Lunges (Exercise Link Fitbie.com)

• Start from a standing position with your feet hip distance apart.
• Step forward with one foot and lower yourself toward the floor until your leg is parallel.
• Push yourself back to the starting position.
• Finish 10 to 15 reps on one leg before switching legs and repeating the movement.

8. Forearm Downward Facing Dog (Exercise Link Shape.com)

• Get on your hands and knees.
• Place your forearms on the floor so that your elbows are narrow and your shoulders are pulled back and in.
• Walk your feet behind you and raise your body up into a downward facing dog position, so your body forms a “v” with your arms and feet on the ground but everything else in the air.
• Start holding for 30 seconds and work your way up to a minute.

9. The Windmill or Windshield Wipers (Exercise Link OutsideOnline.com)

• Lie on your back.
• Spread your arms out to the sides to form a "T" with your body.
• Lift your legs straight in the air.
• Use your core muscles to lower your legs to the left side of you, stopping before you reach the ground, and then use your core muscles to pull your legs back up the middle and then over to the right side of you, stopping before you reach the ground.
• Your abs should remain engaged throughout the entire movement.

Repeat 10 times.
10. Jumping Jacks (Exercise Link Blog.MyFitnessPal.com)

• End with another cardio move.
• This one is also super simple but highly effective.
• Stand up and jump your legs and arms out to the sides.
• Jump them back in toward your body.
• Keep jumping like that: out, in, out, in, for 30 seconds to a minute.

Pair this workout with IASO Detox Tea to get all the Holiday "leftovers" out of you body and jump start your weight loss.

What do you think about the workout?  Have you tried the delish and nutrish IASO Detox Tea?

BodyNista

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Do you or does someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​