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20-Minute Full Body Split
Welcome to my 20-minute full body split strength workout. In this workout we separate our circuits into dedicated segments for upper body, core and lower body. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Description
Following a warmup, this workout is made up of 3 segments (upper body, core and lower body) consisting of of 3 strength exercises each. Each move is performed for 25 seconds with 10 seconds of rest between moves. The purpose of the workout is to build your strength and endurance by challenging one major muscle group at a time. I used a set of 15 lb (6.8 kg) and one 20 lb (9.1 kg) dumbbells.
Workout Video
Workout Breakdown
There are 3 segments of this workout, each containing 3 exercises. Perform each exercise for 25 seconds followed by 10 seconds of rest for 3 rounds. Take an extra 35 seconds between segments.
Exercises
Upper Body
- Hands-off Pushup
- Hammer Curl
- Arnold Press
Core
- Oblique Sit Up
- Tuck Extension
- Jack Knife
Lower Body
- Curtsy
- Front Lunge
- Side Lunge + Heel Raise
