This Gimme 20 workout uses four compound exercise groups to target every major upper-body muscle group.
Aim for medium-to-heavy resistance, approximately 65–85% of your 1RM, and adjust as needed to match your experience and ability.
Format: Compound Strength Training
Exercises: 4
Sets: 2
Reps: 8–10
Equipment: Medium–Heavy Weights
Focus: Upper Body Strength
Level: All Levels
Let's get it done! In 20 minutes, we'll target every major lower-body muscle group with 4 exercises, 2 sets, and 8-10 reps (based on your 1RM).
Aim for medium-to-heavy resistance, approximately 65–85% of your 1RM, and adjust as needed to match your experience and ability.
Equipment: Medium–Heavy Weights
Focus: Make every minute and rep count
Level: All Levels
Light resistance. High reps. Make every one count!
This upper-body endurance workout takes you through 2 rounds of 20 reps of each exercise, using light resistance bands or weights.
Pushup
Russian Twist
Lateral Raise
Tricep Kickback
Superman Row
The goal isn’t to chase the burn! It’s to maintain great form, stay in control, and make each rep as strong as the first.
Equipment: Light weights + resistance band or loop band
Focus: Upper Body + Muscular Endurance
Level: All Levels
This lower-body endurance workout takes you through 20 reps of five exercises targeting:
Glutes
Hip flexors
Quads
Hamstrings
Calves.
We’ll move through multiple planes of motion to challenge the lower body from different angles to make the most of every minute. Let's make each rep as strong as the first.
Equipment: Light–medium weights + resistance band or loop band
Focus: Lower Body + Muscular Endurance
Level: All Levels