The question is, is it possible? Possible to get a total body workout in within a set amount of time (in this case 20 minutes)? The answer is yes and in fact, 20 minutes is actually a perfect amount of time. No really, I’m not just saying that. I have actually recorded several 20-minute total body workouts.
A 20-minute total body workout is actually an eternity. If you are saying to yourself, there is no way that 20 minutes is enough time, I’m here to sway your opinion. The key is to stay organized and ensure that you have all your ducks in a row and the first duck? Well that is the right equipment.
And that is where we will start today’s breakdown. In order to complete a total body workout in 20 minutes, you need to have to equipment that is easily moveable. Equipment that doesn’t slow you down or wear you out from lugging it around all over the place. The solution? Simple, resistance bands. But not just any old resistance band. No my friends, I am talking about SPRI Resistance Bands!
The SPRI brands are the bands of choice for the platform I have created and are obvious candidates to help you master the 20-minute total body workout. The variety that the SPRI brand offers are unmatched, and when you can get variety in any workout, always take it. And here is an amazing bonus, you can do a total body workout with just one SPRI resistance band if you want!
And for purposes of this blog we are going to do just that, and we are going to use the SPRI Xertube Resistance Band (pictured). If you would like more information on how to understand the SPRI colors - WATCH!
Now that we have decided what piece of equipment we are going to use, it is time to decide the intended body parts that will be working out. Don’t let this one scare you, I have an easy formula that I am going to share. A long time ago I came to the conclusion that there are seven key body parts that need to be addressed in any total body workout.
Those include the biceps, triceps, back, shoulders, chest, abs and legs (with glutes). If you have those in your workout, you can check off the total body option. A common question that comes up is what order do I work these muscles? The answer is simple, whatever makes you feel better about the workout.
The one thing I will suggest if you are just starting out is to do legs and abs last. They both tend to wear people out the most, so save them for the end so you have something to look forward to when you are nearing your workout completion – being done! Tip: Take any mental advantage in exercising you can get.
Now that we have the equipment squared away, we know the body parts and you have your order, it is time to decide how many sets and reps to do? Before we delve into this one, lets describe what a set versus a rep is. A set is the number of times we are going to start the exercise. For instance, we may do four sets of 10 reps. That means we will start the exercise on four different occasions (hence four sets).
The reps on the other hand are what we do after the set begins. So, using the example above, four sets of 10 reps, would mean that each one of those four sets comes with 10 reps a piece or (40 total reps). So, set one has 10 reps and so on.
I have found that a good number for both is between 4 to 6 sets of 10 to 15 reps.
That will also ensure that you get done within 20 minutes. Remember, the key with the 20-minute resistance band workout is to have an effective and efficient workout. That means you cut back on some reps and sets but make up for it with intensity and lack of breaks.
Here is an easy chart to follow when putting together your 20-minute total body resistance band workout:
The next question is, where should you do this workout from? Well the beauty of what I have just laid out here is that you can do it all from your home. In fact, from your bedroom, living room, basement, garage or where ever you feel comfortable will work. Save yourself the pain of fighting the germs and take the opportunity to workout where you can be the most comfortable of all – your home!
Now the final thing you have all been waiting for – what type of exercises should you do for each body part? Well, here’s the thing, there are too many to list and the variations that I have been able to come up with over the years go on and on.
That’s a good thing however because it helps fight off repetition and boredom of doing the same thing over and over. Here is an example of an awesome 20-mintue total body workout using a resistance band - WATCH!
Now that you know the difference between the two, join me in the Fitness Made Easy platform where we take the resistance band concepts and put them to work. With over 250 videos to choose from, we have a workout that will fit your needs and wants. Join us today and get a 15% discount of your next set of SPRI Resistance Bands!
Join the Fitness Made Easy community today - HERE!