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Bodypart Workouts

Total-Body Workout When You Can’t Make It to the Gym

No gym? No problem. All it takes is 20 minutes to complete this total-body workout!

Strapped for time? Can’t make it to the gym? This total-body workout features do-anywhere bodyweight exercises perfect for people on the go. Complete this workout by doing each of these exercises for one minute and going through all six moves four times each.

Jump Knee Tuck

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Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, with your palms down and your fingertips together at chest height. This will be your starting position. Rapidly dip down into a quarter-squat and immediately explode upward.

Bird Dog

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Start with your hands under your shoulders and knees under your hips, and keep your head, neck and back straight. Raise your right arm and reach it forward until it’s in line with your torso. As you bring your arm forward, kick your left leg backward until it’s straight and in line with your torso and hold for one second. Slowly bring your arm and leg back to the ground and repeat with the opposite arm and leg.

Frog Crunch

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Start by lying on your back with your hands behind your head and the soles of your feet flat together. Perform crunches by lifting your shoulders off the floor while also bringing your knees up toward your midline.

Squat Jack

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Squat jacks are a lower-body power and strength exercise that target the quads, glutes and hamstrings. Stand with your feet close together and your hands clasped behind your head, and push your hips back to get into a half-squat position. Jump your feet out to the sides while maintaining the squat position.

Steam Engine

None

Stand with your feet shoulder-width apart and hands behind your head. Lift your left knee and touch your right elbow to your left knee while avoiding bending at the waist. Repeat on the opposite side.

Devan Kline is the CEO, co-founder and trainer at Burn Boot Camp. Learn more about Burn Boot Camp’s approach to mindset, whole-food nutrition, training and community here.