The Perfect 20-Minute Workout Plan

Minutes	The Workout
0:00-2:00	March in place (or from locker room to weight bench).
2:00-4:00	Squat (butt, legs): Hold a dumbbell in each hand, arms by sides, and squat. Do 20 reps. Rest for 30 seconds.
4:00-6:00	Full or modified push-up (arms, chest, core): Do 25 reps.
6:00-8:00	Alternating lunge (butt, legs): Hold dumbbells, arms by sides, and lunge, alternating legs each time. Do 20 reps on each side.
8:00-9:00	Jog in place.
9:00-10:00	Deadlift (back, butt, hamstrings): Hold dumbbells with palms facing thighs, knees slightly bent and back straight. Bend forward from hips. Stand up, pushing through hips. Do 20 reps.
10:00-11:00	Dumbbell press (shoulders): Stand with feet shoulder-width apart, knees slightly bent, back straight, dumbbells at shoulders, palms forward. Push arms overhead; lower. Do 15 reps.
11:00-13:00	Jumping jacks
13:00-14:00	Bent-over row (shoulders, back): Hold dumbbells, palms facing in. Bend knees slightly and hinge forward from hips, back straight. Pull elbows up to ribs, keeping arms close to sides; lower. Do 20 reps.
14:00-15:00	Basic crunch (abs): Do 25 reps.
15:00-17:00	Biceps curl (arms): Rest for 30 seconds, then do 20 curls.
17:00-19:00	One-arm triceps extension (arms): Extend right arm above head, holding dumbbell. Slowly lower weight behind head, supporting right elbow with left hand. Do 25 reps on each side.
19:00-20:00	Full or modified push-up (arms, chest, core): Do 15 reps.