20-MINUTE BODYWEIGHT BLITZ

20-MINUTE BODYWEIGHT BLITZ

By Shane Robert

One of the things that I find really annoying is having to miss planned training. Whether it is because of unforeseen travel or some other circumstance outside of your control, there are times when we can’t stick to our training program as planned. Despite having to disrupt a training block, we can at least still do some kind of exercise to ensure we don’t lose momentum or go stir-crazy.

Most of the time when this happens, we find ourselves without access to much, if anything, in the way of equipment. The luckiest among us might have a band or two that they were able to squirrel away before departing but that is rarely the case. This leaves us in a difficult situation of trying to find equipmentless movements we can do that are still challenging. On top of that, time can often be an issue for people who find themselves in this situation.

When you find yourself in this or a similar situation, look no further than this 20-minute Bodyweight Blitz workout designed for strength and hypertrophy using only your bodyweight. It’s fast, efficient, and structured in a way that adjusts to growing fatigue.

Each grouping consists of 4 exercises that you will attempt to do as many reps as possible in 30 seconds before switching immediately to the next exercise. You will run through this cycle 3 times,without rest, before taking a short rest and moving to the next grouping. The lack of rest gives you a great cardio boost. 

Group 1: 3 rounds of 30 seconds of AMRAP (As Many Reps/Rounds As Possible) for each exercise

• Feet Up Push ups (put your feet up on something and raise your hands on something like books to increase the ROM/stretch on the pecs if you can)
• Jump Squat
• Superman Pulls
• Double Dead Bugs

Rest 45 seconds before group 2

Group 2: 3 rounds of 30 seconds of AMRAP for each exercise

• Bulgarian Split Squats (15 seconds on each leg)
• Regular or Stretch Push ups w/feet on the ground
• Reverse Snow Angels
• Leg Raises

Rest 45 seconds before group 3

Group 3: 3 rounds of 30 seconds of AMRAP for each exercise

• Hindu Squats
• Diamond Push Ups (on knees if needed)
• Inverted Row of some kind (towel door rows are a great option if near a door)
• Hollow Rocks

I have used this layout, or similar versions of it, quite a few times when I find myself stuck at the airport or spending most of the day in a hospital waiting room.

Do people look at you weird? Absolutely.

Do I care? Absolutely not.