Best Quarantine Full Body 20 Minutes Workout for a Truly Fit Body – 2 circuits

You can start carving a truly fit and attractive body, even today, without anything extra and a headache, in the comfort of your home.

While we are in quarantine let’s not forget why we first started our fitness journey and the rewards we have achieved so far. Whatever you can do to keep your momentum going whilst this is going on, DO IT!

Do you think you can look fit only by exercising at home with your body weight? The answer is a big YES! Plus that means you don’t have to go to the gym.

You do not have to struggle with the road up there, get huddled with the others, or feel strange among the specimens out here :)))

You can start carving a truly fit and attractive body, even today, without anything extra and a headache, in the comfort of your home.

That is why I am sure that the program I will share below will work great for you, whether you are a complete beginner or advanced, whether you have several weekly sessions or rarely find free time for your workouts. I will show you step-by-step exactly what you need to do to quickly and easily sculpt a body that you can be proud of.

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Any workout starts with warming-up

You have to warm-up your muscles otherwise you risk getting injured. And warming up involves cardio exercises. Below, there are 3 warming-up workouts HERE, HERE and HERE

If your goal is to lose weight, extend the duration of these exercises, meaning you do more series, because cardio workouts are the ones that help you the most to burn fat.

This workout targets all large muscle groups, and consists of: 

•      2 circuits 

•      7 exercises /circuit. 

•      Take 10-sec rest between each exercise

•      Take a 1-minute rest between the circuits.

•      Repeat 2 x

ABSQUADSGLUTETRICEPSBICEPSBACKCHEST/ SHOULDERS
Flutter KicksWall SitSide Leg RaisesTriceps DipsPseudo Plank Push-UpAlternating Arm/Leg PlankDownward Dog Push-Up
Butterfly CrunchesStraight Leg RaisesGlute BridgesDiamond Push-UpIsolated Single-Arm CurlsSuperman Lateral PullSpiderman Push-ups
       

Let’s begin!

CIRCUIT 1

1. Flutter Kicks – 1 minute

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Flutter kicks help you shed the extra fat from the belly, hips, and thighs, thereby taking care of the “problem areas” of many. You can strengthen your lower core significantly if you know how to do flutter kicks correctly

How to do it

•      Start the exercise by lying on your back on the floor with your legs straight.

•      Lower your arms to your sides and place your hands, palm-down, under your rear end for cushioning and greater stability.

•      Lift your legs so they’re hovering just a few inches off the ground, and lift your shoulders and upper torso off the ground to engage your upper abdominals. Make sure you’re not crunching your neck 

•      Kick your legs up and down, keeping them straight and the movement even. As you kick, slowly move your legs up higher off the ground. If it helps, you can imagine that you’re walking up a wall or an incline

2. Wall Sit – 30 sec

For those of you who are not familiar with the wall sit, this is an exercise done over a while rather than a specific amount of repetitions.

The wall sit requires you to hold yourself in a seated position, for a certain amount of time, normally between 30 to 60 seconds (as a beginner you can start with 10 seconds). 

It predominantly works your glutes, quads, hamstrings

How to do it 

•      Stand on the wall in a position that mimics the state of the chair. 

•      Flex your knees and lower your body as you would do while squatting.

•      Maintain the position for 30-60 seconds

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3. Side Leg Raises – 30 sec /leg

Photo Source: PopSugar

This is the best exercise to get wider hips and is most effective as this will increase the intensity of your workout

Targets: This exercise strengthens hips, thighs, and buttocks.

How to do it

•      Stand behind a sturdy chair with feet slightly apart, holding on for balance. Breathe in slowly.

•      Breathe out and slowly lift one leg out to the side. Keep your back straight and your toes facing forward. The leg you are standing on should be slightly bent.

•      Hold the position for 1 second.

•      Breathe in as you slowly lower your leg

4. Triceps Dips – 20 reps

The triceps are made up of three heads, hence their name, and if you want to increase the strength and size of your upper arms you need to work all three. Fortunately, you can do just that with one exercise – the triceps dip.

How to do it

•      To begin the exercise, you need to place your hands on a chair, on a bench at least shoulder-width apart. Now you have to slide off your butt off the bench and extend your legs out.

•      Now you have to straighten your arms while keeping your elbows a bit bent to keep tension on your triceps and not on your elbow joints.

•      Now start bending your elbows to bring your body towards the floor and bend it until they’re at 90 degrees with the bench. Make sure you keep your back close to the bench.

•      Now when you reach the bottom, start pressing down into the bench while straightening your elbows to get back into your original position

5. Pseudo Plank Push-Up -10 reps

Photo Source: GymnasticBodies      

Do you like a challenge? Add pseudo plank push-ups to your list of exercise goals. There will be a lot of tension in the arms (biceps at the top, triceps at the bottom), and a lot of the muscles of the upper back will work hard to stabilize the shoulder. 

How to do it:

1.    Get on your mat with your legs extended behind the upper body. Push your hands to the ground alongside your stomach and tuck your toes into the ground.

2.    Press your elbows against your ribs, making sure your fingers are pointing forward toward your head. The hands and toes must entirely support your body weight.

3.    Squeeze your thighs and tighten your abdominal muscles to remain in a straight line, then slowly push up and down. You should feel your entire body weight moving in the shoulders and chest.

6. Alternating Leg & Arm Plank – 30 sec

This exercise targets your shoulders, abs, obliques, lower back, quads, glutes, hamstrings.

How to do it:

•      Start by lying face down on the ground. Support your body weight by balancing and placing your upper body on your forearms, keeping them at a 90-degree angle with your elbows under your shoulder.

•      Start the movement by extending your right arm and alternate leg straight out. Keeping arm and leg fully extended and parallel to the floor.

•      Return to the original position and repeat with the opposite arm and leg. 

7. Downward Dog Push-Ups -10 reps

Looking for a total body exercise that stretches and strengthens? Try the down dog push-up. This exercise tones your upper and lower body while loosening up your hips and hamstrings.

How to do it

•      Begin in push up or plank position, engage the abdominals and low back, and lengthen the neck to create a long line from the top of the head to the base of the pelvis.

•      Push your pelvis up and back, hinging at the hip joints while dropping and widening the shoulders.  

•      Pay attention to your spine and only bend the hips as far as the hamstrings allow without pulling on the pelvis and spine. You can slightly bend your knees to access a deeper fold in the hips.

•      While holding the stable position of the hips and legs, bend the arms and shoulders to lower your head toward a spot between the hands and then push back into the stretch of the hips and hamstrings.

CIRCUIT 2

8. Butterfly Crunches – 30 reps

Picture Source: Get Muscularity Blog                       

The main goal of doing crunches is to engage your abdominal muscles, helping you achieve a stronger and more stabilized core. As compared to other crunch variations, the butterfly crunch is the only one that will give you a total body workout. 

This is because it will not just engage your abdominal muscles—it targets your leg muscle as well. In addition to that, the spreading out of the knees will make it difficult for you to keep your spine flat so it can also help engage your rectus abdominal muscles too.

How to do it

•      Lie on you back with your feet flat on the floor placed as close to your buttocks as possible.

•      Let your legs fall open, just like the look of butterfly wings. 

•      Bring your feet close to each other. The soles should be in contact with each other. 

•      Place hands behind your head. It should be in line with your ears and elbows. Never clasp your hands as this will increase your risk of having an injury. 

•      Engage your abdominal muscles and slowly and gently lift your shoulders from the floor by a few inches. But try to keep your back as flat as possible. 

•      Slowly go back to your starting position. 

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9. Straight Leg Raises – 30 reps /leg

Photo Source: PopSugar Australia

The straight leg raising is a simple way to get your quad muscles working properly. 

How to do it

•      Lie on your back on a flat surface.

•      Bend the knee of your uninvolved leg (the one that wasn’t operated on) to a 90-degree angle and keep your foot flat on the surface. Keep your involved leg straight without the knee bent.

•      Slowly lift the involved leg 12 inches off the floor by contracting the front thigh muscles. Hold for two seconds.

•      Slowly lower your leg to the floor.

•      Do 30 reps

•      Switch leg

10.    Glute Bridges – 30 reps

A glute bridge is a simple, yet versatile exercise that helps you activate and strengthen your glutes teaches you to extend your hips while maintaining a neutral spine, and braced core and lays the foundation for you to progress to bigger and better booty-building exercises.

Targets: The main muscles hit will be your gluteus maximus, thighs, hips, core, and hamstrings

How to do it

•      Bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Your feet should be about hip-width apart.

•      Bend your elbows to 90 degrees so that only your upper arm is on the ground.

•      Then drive up through your heels and upper back to lift your glutes off the ground. Drive your hips up as high as possible, squeezing the glutes hard. Keep your belly button drawn in so you don’t hyperextend your back/

•      Do not push backward off your heels. Make sure you are driving straight up and that your knees aren’t caving in.

•      Squeeze your glutes for a second or two at the top and lower back down to the ground before repeating.

•      You should feel this move in your glutes and hamstrings and not in your low back.

•      Do not rush through glute bridges. Take time to hold at the top and feel the glutes activate

11.    Diamond Push-Ups – 20 reps

Nothing beats diamond pushups for building an iron chest. And not only the chest. Diamond push-ups are also a top-notch exercise to make your triceps grow.

Targets: Triceps

How to do it

•      Get on your hands and knees.

•      Position your hands to close together so your index fingers and thumbs make a diamond shape. It might look like a triangle, depending on the flexibility of your thumbs.

•      Stretch your legs back into a standard push-up position.

•      Keeping your core braced, lower yourself until your chest reaches the floor. Your elbows will flare out to the sides.

•      Return to the starting position.

12.    Isolated Single-Arm Curls – 25 reps /arm

Photo Source: Positive Health Wellness

If you don’t have a set of dumbbells it’s not a problem, you can use a set of 1l water bottles

How to do it:

•      Start with your arms extended out, making a T-shape with your body.

•      Hold the weights with an underhand grip and your palms facing up.

•      Curl one arm up to about a 90-degree angle.

•      Return the arm down, parallel with the ground.

•      Keep your opposite arm extended throughout the curls. Once you’ve completed your reps, repeat the steps with your other arm.

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13.    Superman Lateral Pull – 30 reps

This particular exercise is a favorite of mine: it hits every muscle in your back (and even your glutes).

How to do it

•      To begin, lie straight and face down on the floor or exercise mat. 

•      Your arms should be fully extended in front of you. This is the starting position.

•      Simultaneously raise your arms, legs, and chest off the floor. Then extend your elbows back towards your hips and squeeze your shoulder blades together while you exhale.

•      Slowly begin to lower your arms, legs, and chest back down to the starting position while inhaling.

14.    Spiderman Push-Up – 20 reps

The Spiderman Push-Up is great if you’re getting tired of the standard push-up and need a challenge. This exercise is primarily chest and arm strengthening, but it also increases hip flexibility and works your core too

Targets: Strengthens the core in addition to the typical push-up muscles.

How to Do it:

•      Assume a standard push-up position. 

•      As you lower yourself toward the ground, simultaneously bring one knee out to the side and up to touch your elbow, with your leg parallel to the ground. 

•      Your knee should touch your elbow at the lowest point of the push-up.

•      Reverse the movement to the starting position and repeat on the other side.

End the training with mobility exercises

They are very important so you don’t get to move around like an old man before time :)). But for them, you have to have very well-warmed-up muscles, which is precisely what they are done after training. HERE are 11 stretching exercises for beginners.

Establish a schedule and respect it

Sport, of any kind, involves discipline. There is no difference if you do it at home or in an organized setting. You don’t have to be moving daily. You can take a day off to rest, especially if you work out intensely.

You can even take 2 days off. It’s your choice. Just like the time of day you do your workout.

Establish a program according to your activities and respect it. It only takes a little organization.

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