20-Minute Upper Bodyweight Workout


Set Up

  • Area size – 2m x 2m
  • Time – 20 minutes

Workout

Exercise

Active Rest

Pike Push Ups

40 secs 20 secs

Tricep Dips

40 secs

20 secs

Push Ups

40 secs

20 secs

Supine Push Ups

40 secs

20 secs

Supermans

40 secs

20 secs

Raised Toe Touches

40 secs

20 secs

Plank Up

40 secs

20 secs

Upright Plank

40 secs

20 secs

Wide To Close Push Ups

40 secs

20 secs

Plank

40 secs

20 secs

Pike Push Ups

40 secs

20 secs

Tricep Dips

40 secs

20 secs

Push Ups

40 secs 20 secs

Supine Push Ups

40 secs 20 secs
Supermans 40 secs

20 secs

Raised Toe Touches 40 secs

20 secs

Plank Up

40 secs

20 secs

Upright Plank

40 secs

20 secs

Wide To Close Push Ups 40 secs

20 secs

Plank 40 secs

20 secs

Increasing the level of difficulty:

  • Decrease the rest time between exercises.

Decreasing the level of difficulty:

  • Increase the rest time between exercises.

Link to Equipment List

Footballs
Cones
Bibs
Poles
Small Goals