20 min a day

Time

Time
Time
I have none o f it
I need to have a workout I can do in 20 min.

"What you need is a trainer. A trainer will push you, hold you accountable and get your form corrected."

A trainer will also cost money and then MOST (because they are skeesie used car sales men) will try to make you dependent on them.
A trainer is not needed IF YOU ARE RESPONSIBLE AND WORK OUT

So let's go with you are a person who is responsible... one who holds themselves accountable, one who doesn't have trainer money but wants a quick 20 min workout!

I got you!!
Here is something VERY SIMPLE but you will need a gym :)

Pullups: 50 reps total 
Seated Cable Rows: 10 reps followed by Close-Grip Pulldowns: 3 sets of 10 reps—alternate rows and pulldown 
Hyperextensions: 1 set to failure

so a pull up.... geesh the hardest most intimidating thing ever! If you are i a gym, ask the guy on the floor to show you the dip assist. He (or she) will be able to show you how to use this MOST AWESOME THING EVER to get your pull-ups done!!! 

In my dream gym I would have a smith machine and a dip assist....

anyway

If that is not an option- in your home gym buy a pull up bar. Stand on a chair so that you can start in the UP position, push the chair out of the way and descend as slow as possible.

next is the seated cable row.. ALL GYMS HAVE THIS

if you are at home you will need an anchor point and a resistant tube.. a row is a row.. you are seated (sitting) and you pull the handle to your stomach/chest.

     I get asked what about the grip: how high do I pull: where are my elbows... there are many many ways to do this exercise. You can spend HOURS watching video on the variations.... BUT LETS KEEP IT SIMPLE:   Pull the handle with a grip that is comfortable to the area where the abs meet the ribs with the shoulders in a neutral position :)

Stop over thinking this... it is suppose to be F U N

next

close grip pull down

think

close grip... so my hands are really close together gripping the bar

pull down.... I am pulling something down 

There is a machine at the gym, but if you have no gym, use your resistant tubing and secure at a high point. At home you can do this exercise seated or standing. You just need the resistance above you :)

I found this on a google search and looks like a cool porduct, here is their link https://www.sisseluk.com/

Hyperextension.... not really self explanatory.... in the gym they have an apparatus you can use, ask your guy.

at home, this becomes tricky.... you can use a ball

totally "white trash/red neck ingenuity" bend over the arm of your couch ) belly on the arm head looking at the fabric, secure your feet (IDK how to advise that) and pull your self up, with a straight back until you are looking at the wall..................but don't be this guy... he is pretty creative... he has fashioned some kind of rope to tie his self down to the table but unless you have a dominatrix near by, or maybe are a super duper knot tie-er, I am not sure this is really doable... So maybe no to this one.

That's it. simple and effective:)

Have a super day and get sweaty!!

mo'squat fun!

It has been a min or two since last we spoke.
I know that is sad for you
I know you are tired of the same ole exercises...
But no fear.... I am here to help!

OKAY so you have squats down!!  (yeah you) and you are wanting to change it up.
Now first off... Squats are magnificent creatures that will enhance your butt, strengthen your legs, and make you strong!!! 
DO THEM

now here is a cool variation for the days you feel adventurous.

I did them in the "sissy squat" method... This is simply using a fixed thing (in my case outdoor play equipment) to aid in upright form. 

Start with your feet (toes) under or very close to the thing you are holding on to. (so, um, yeah, not like a chair or something that moves... use something that is fixed, otherwise you are gonna go plop and ow!)

you are still standing
your feet and knees should be touching
then simply open up your feet so that your heels stay together but your toes point out!

your knees will naturally open up as well..

add the squat move

here is the tricky part
1. knees stay behind the toes just like a normal squat
2. knees will naturally try to pull apart... resist this
     2.a: your knees will be apart
     2.b: do not force your knees open or shut
     2.c: keep tension and mind focus on keeping your knees together to resist the outward movement of your knees!

and you simply go up and down 20 times
slower
for real go slow
and deeper
unless you are sitting on the ground (which if you use proper from is IMPOSSIBLE) then you can go deeper!!!

you will feel this in the glutes (butt) with an extra fun emphasis on the outer glute :)
yay and fun

how about a workout to go with it?

20 heel tight sissy squats
40 jumping jacks
26 high knees
2.5 minute jog/run/walk
30 sec rest
and repeat!

Let's do 5 sets for beginners, 10 for in the middlers, and 20 for the advanced!!

Have a super awesome day :)