Do you struggle to find the time to workout?
Give me 20 minutes!
Can you do this workout without any fitness equipment?
Yes, it is called your body weight!
Are you in a hurry and looking for quick, easy & healthy snacks too?
Your problems has been solved! This is your Fast & Effective Workout with Easy & Nutritious Snacks to Go! PLUS, see my 2 new favorite products below!
As a personal trainer, I have found that many people find reasons why they can not workout, do you find yourself doing this? Let me help you find the solution to getting your workout done! If you feel like you don’t have time to workout, then first think about the health benefits to your body and then start to make it a priority. I guarantee when you look at your schedule, you can find 20 minutes in a day to exercise or get up 20 minutes earlier. What if you don’t belong to a gym. No worries, this workout requires no weights, except your own body weight. Is it difficult to get your workout done while traveling? This workout can be done right in your hotel room too.
Give me 20 minutes of your time and the only thing required is for you to show up!
Tip: I am going to keep this workout as simple and quick as possible. I have minimized the directions so you just have to follow along with the pictures! Find a space about 5′ x 6′ and get ready to do a quick upper body, lower body & ab workout.
Do: 3 sets of 15 reps for each exercise. If you have more time, do the entire routine a second time if you are looking for a more challenging workout!
Body Weight Workout
SIDE LUNGES: (Quad & booty) stay low, keep shoulders back and core tight while lunging from right to left.
BOOTY LIFT: (Booty, abs & hamstrings) keep your shoulders above your elbows, core tight, booty tight and elevate your leg keeping it straight and pulse upwards.
QUAD LIFT: (Quads, arms, abs & booty) support your body on your elbows, elevate your booty slightly, keep core tight and elevate your straightened leg and pulse upwards.
INNER THIGH LIFT: (Inner quads, abs & booty) Lie on one side, supported by bent elbow, shift weight back slightly while bending knee of back leg and straightening front leg. Slowly elevate leg using inner thigh muscles and elevate leg as high as possible without compromising form.
OUTER THIGH LIFT: (Outer quad, abs & booty) Lie on one side, supported by bent elbow, shift weight forward slightly while bending bottom leg and straightening top leg and flex your foot. Slowly elevate top leg using outer thigh & booty muscles with a controlled pulsing movement.
V SIT: (Abs) Sit on your booty while shifting weight back to your arms, keeping core tight, elevate feet off of the ground and slowly bring your knees into your chest.
PUSHUPS: (Chest, back, shoulders & biceps) Men’s or women’s pushups depending on your strength. Remember to keep your core tight the entire time.
Outfit: leggings by Athleta, top by Athleta and bra top by Lululemon.
Grab & Go Snacks for Healthy on the Run
Here are some quick, easy and healthy snacks for after your workout or anytime of day!
🔆 1 slice toasted sprouted grain bread (I love Ezekiel Bread) + 1/2 mushed (not very professional sounding, but that’s how I think about it) avocado (small size) + dash of salt & pepper.
🔆 1 medium apple + 2 tablespoons almond butter (or any nut butter spread, forget the days of Jif that is filled with sugars and extra fats)
🔆 Individual yogurt (siggi’s is truly the best and my favorite) + medium apple (a perfect post-workout snack with fiber and protein)
🔆 1 scoop of whey protein powder blended with cocoa, almond milk + PB Fit peanut mixture (you want a healthy delicious treat, this is your answer . . . don’t be surprised that it tastes like a peanut butter cup, that is Tom’s favorite 🙂 I promise it’s healthy) My go to product is my Magic Bullet, you can blend your drink and then to keep your smoothie extra cold, my new favorite “water” bottle is by Takeya! I love how the insulation keeps it cold for 24 hours, BUT there’s a no-drip, drinkable spout too! (I hate putting my germ-y hands on the lids to open, not with this bottle, just twist and drink from the spout) You will get rid of your other bottles once you try this one!
Quick Product Reference for You & both are Now on Amazon Prime!
Takeya is the BEST insulated water bottle I have EVER used and I love the leak-proof drinkable spout with screw top lid, so you won’t lose it. While driving I place it in my cup holder and can open it with one hand.
PB Fit is my favorite new ingredient I to add to my protein smoothies. I promise you will wonder why you didn’t start using this product sooner! Also, get ready for some great recipes using PBFit too!
Now go find your 20 minutes today and get your workout done, and then enjoy one of the easy “snacks-to-go” to keep you moving on with your day!
Christie, “your personal trainer to help you Get Fit & Stay Fit”
This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.