21 Jump Street

You’re just 21 minutes away from being done your workout for the day.

Today’s workout is an advanced workout focused on full-body compound movements.

Compound exercises are exercises that work for multiple muscle groups at the same time.

Using compound exercises is a great way to fit in a lot of work in a short period of time.

Complete one set of each exercise inside the circuit before moving on to the next.  Once you reach the end, go back to the top of the circuit.  Repeat as many times as indicated before moving on.

Rest when needed but I want you to try and move through the entire circuit with no more than 15 seconds of rest in between exercises – only IF needed.

If you have the time, finish with 10 minutes of cardio of your choice: go for a walk, run, bike ride, jump rope, or do some stairs in your house– anything you just get your heart rate pumping. You can choose between a steady-state or HITT cardio session – It’s completely up to you!

20 Minutes

Dumbbells, Timer, Mat

Circuit #1 - Repeat 3 Times

Alternating Renegade Row to Squat & Press

click image for video demonstration

Reps: 60 Seconds

Rec. weight: 8-25 Lbs

Rest time: 15 Seconds

Side Lunge and Row to Reverse Lunge and Curl

click image for video demonstration

Reps: 60 Seconds Each

Rec. weight: 5-15 Lbs

Rest time: 15 Seconds

Plank Toe Taps to Single Arm Reach

click image for video demonstration

Reps: 30 Seconds Each Side

Rec. weight: Body Weight

Rest time: 15 Seconds

Fall Down to Squat Thurst

click image for video demonstration

Reps: 60 Seconds

Rec. weight: Body Weight

Rest time: 60 Seconds

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