Written By Chris Sherlock For FatLossClassroom.com Certified Personal Trainer

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20 Minute Gym-Free Workout

A lot of people these days are really busy, whether it's because of the kids, work or other commitments, and it can be quite hard to find time to exercise. It is recommended that everyone should do 20-30 minutes of exercise a day.

That's why I have given you this quick 20 minute workout that does not involve going to the gym. It does however require set of 2.5kg dumbbells, but you can pick these up for a very cheap price on Amazon these days. If you don't have dumbbells, then anything that weighs roughly 2 - 2.5 kg will do. (Two bags of sugar).

Firstly I'm going to explain the three exercises you'll be doing, then I'll tell you how we're going to implement these exercises into our workout.

Exercise 1: Boxers punch into a dumbbell squat.

1. Using your dumbbells (2.5kg) perform 30 punches (alternating left and right)

2. Now let the dumbbells hang down by your side while you perform 15 squats.

Progression for the future:

Hold dumbbells out in front of you while you perform your squats

Exercise 2: Press-up and Prone Row

1. Place both dumbbells on the floor and grip them while you perform your press ups.

2. Take 2 seconds to complete the downward phase and on the upward phase take 1 second.

3. Every press-up you complete, on the 'up' position perform a prone row. To do this, raise your right elbow (still holding the dumbbell) until the dumbbell has reached your armpit, and squeeze your

Written By Chris Sherlock For FatLossClassroom.com Certified Personal Trainer

shoulder blades together. Then perform another press-up and do the same, but this time with the left dumbbell. Do 15 of these.

Progression for the future:

Try a 30 second press-up, 15 seconds down and 15 seconds up. If that's too hard, start with 5 up and 5 down, before long you'll be doing a 60 second press-up!

Exercise 3: Jump Squat with Bicep Curl

1. Get yourself into a position where your feet are slightly wider than shoulder width apart.

2. With the dumbbells hanging down by your side, slightly bend your knees, and explode up through your feet.

Bicep Curl

3. After every jump, without moving your upper arm, bring the right dumbbell towards your shoulder. The upward phase will be done in 1 second, the downward phase in 2 seconds, then do the same with your left dumbbell.

Progression for the future:

Try and add in a shoulder press as well.

Now you've got the exercises, this is how you will perform your 20 minute workout:

1. Warm up with one set of exercise 1 2. Then do 1 rep of exercise 2, then 2 reps, 3 reps, and finally 4 reps. Then work yourself back

down to one. You will have performed 16 reps altogether. 3. Repeat this same set structure with exercise 3. 4. After you have performed all the exercises do them again. Do as many as you can in 20 minutes. 5. Remember to note down how many times you completed the workout within the 20 minutes, as

you can make this your target to beat next time!

There you have it, a quick, easy, simple 20 minute workout. This workout is great for burning calories and increasing stamina. You can also build lean muscle using heavier weights. One thing I always say is to do exactly what I tell you to (Not meaning to sound like Sergeant Mean!). Then once you are comfortable with it, mix and change the workout round.

With the simple workout above you can go on to create many other workouts of your own! That's right, you'll start to create your very own exercise routine!

Until next time,

Take Care & Keep Focused,

Written By Chris Sherlock For FatLossClassroom.com Certified Personal Trainer

Chris Sherlock

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