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20-Minute Bodyweight Strength

A short strength session built on harder bodyweight moves in low reps: push-ups, split squats, pike push-ups and hollow holds. Make every rep slow and strong.

6exercises

20min

13sets

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Start workout

Training flow

Warm-up 1 exercises

Jumping Jack

1 sets 30s Full Body

rest 10s

Main 4 exercises

Push-Up

3 sets 5-8 reps Chest

rest 75s

Split Squat

3 sets 6-8 reps Quadriceps

rest 60s

Pike Push-Up

3 sets 5-8 reps Shoulders

rest 75s

Hollow Body Hold

2 sets 20s Abs

rest 45s

Cool-down 1 exercises

Child's Pose

1 sets 45s Lower Back

rest 10s