Bodyweight

Day 20 - Full Body

Complete 10 rounds as fast as possible.
Rest as needed

• Body squats (30 reps)
• Butterfly sit-up (20 reps)
• Push-ups (10 reps)
• Burpees (5 reps)

Body Squats

30 Reps

1. Stand with the feet a little wider than shoulder-width apart, toes slightly pointing out. You can place both arms out in front of the chest or add a light dumbbell/ kettlebell to make this more challenging.
2. Sit back with the hips and squat down so the hips are below the knees. Make sure as you're squatting down to keep your heels on the ground at all time and push your knees out. We want to avoid our knees caving in as this can put strain on your knee.
3. Press the feet into the ground to stand up.

Butterfly Sit-up

20 Reps

1. Lie flat on your back.
2. Place the soles of your feet flat together and bring them as close to your butt as you can.
3. Let your knees fall to the sides as you open your legs/hips.
4. Reach your hands overhead and tense your abdominal muscles to bring your upper body off of the ground.
5. Keeping your feet on the ground, sit up until your torso is between your thighs.
6. Return to the start position and repeat for the next rep.

push ups

10 Reps

1. In a plank position, place the hands below the shoulders slightly wider than shoulder width apart. Draw your belly button in toward your spine and perform a pelvic tilt, tucking your hips under toward your ribs.
2. Start bending your elbows and lower your chest until it's just above the floor.
3. Push back to the starting position.

burpees

5 Reps

1. Squat down and place your hands on the floor in front of you.
2. Jump or walk both feet back to a high-plank position.
3. Perform one push-up.
4. Jump or walk both feet back in toward the hands.
5. Jump up, reaching your arms overhead.