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    This document outlines a 20 minute workout that can be done without gym equipment. It consists of repeating a 3-2-1 circuit of strength, cardio, and abs exercises for a total of 3 circuits. Each strength exercise is done for 45 seconds, each cardio exercise is 30 seconds, and each ab exercise is 30 seconds. The circuits include exercises like pushups, squats, jumping jacks, planks, and crunches.

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    This document outlines a 20 minute workout that can be done without gym equipment. It consists of repeating a 3-2-1 circuit of strength, cardio, and abs exercises for a total of 3 circuits. Each strength exercise is done for 45 seconds, each cardio exercise is 30 seconds, and each ab exercise is 30 seconds. The circuits include exercises like pushups, squats, jumping jacks, planks, and crunches.

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    56 views1 page

    Img 0004

    Uploaded by

    cleishman
    This document outlines a 20 minute workout that can be done without gym equipment. It consists of repeating a 3-2-1 circuit of strength, cardio, and abs exercises for a total of 3 circuits. Each strength exercise is done for 45 seconds, each cardio exercise is 30 seconds, and each ab exercise is 30 seconds. The circuits include exercises like pushups, squats, jumping jacks, planks, and crunches.

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    of 1

    SLIM WITHOUT A GYM

    3-2-l Workout
    3 Minutes Strength

    2 Minutes Cardio

    1 Minute Abs

    REPEAT AS MANY TIMES AS YOU CAN (at least 3 times for a 20 minute workout)

    CIRCUIT #1:

    Strength: (:45 seconds) Pushups {:45 seconds) squat and press with weights (don't drop arms)
    REPEAT!

    Cardio: (:30 seconds)Jumping Jacks (:30 seconds)jump rope (both legs) REPEAT!

    Abs: (:30 seconds) Basic Crunch (:30 seconds) Reverse Crunch, just lifting legs

    ClRCUIT 2:

    Strength: (:45 seconds) Dumbell Row (in squat position, flat back, tight abs) (:45 seconds) Bicep
    curl with lunge. REPEAT!

    Cardio: (:30 seconds) Butt Kicks (:30 seconds) center squat Front Punches. REPEAT!

    Abs: Plank, add twists last :30 seconds

    CIRCUIT 3:

    Strength: (:45 seconds) Chest Flys {:45 seconds)Anterior Lunge with Alternating Side Raises
    REPEAT!

    Cardio: Jumping Jacks, Butt Kicks, Boxing punches front with squat, Jump Rope (:30 Sec each)

    Abs: Bicycle Crunches

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