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A 20-minute full body workout to do at home, by CruBox co-founder and trainer, Bebe Ding

A 20-minute full body workout to do at home, by CruBox co-founder and trainer, Bebe Ding

Go hard at home

Text: Janice Sim Hazirah Rahim


Let's face it, we're always going to be hard-pressed for time. But when a full body workout takes only 20 minutes of your day? There's no excuse not to work up a sweat — from your inactive limbs down to your core — you can easily accomplish this quick session crafted by Bebe Ding, co-founder and master trainer at CruBox. Slot this enduring workout right before you head out to work or even just before dinnertime rolls along. Either way, it's going to make all the difference, when you're filling up your plate with dessert. 

WARM-UP
2 minutes | 20 seconds for each action

Fitness full-body workout

Side core twist 

Warm up your core and side obliques by crossing your left arm in front of you to the right side, twisting your body, and lifting your back heel. Repeat on other side.

Arm stretch

Left arm cross over your chest to the other side, keeping your shoulders out of your ears.

Fitness full-body workout

Jump squats

Standing with your feet shoulder width apart and toes pointing forward, sit your butt downwards while keeping your chest upright. Don't let your knees go past your toes when looking down. Stay low and jump your feet together, then back out to shoulder with. Control your landing.

Floor to sky

Reach both hands up for the sky, then down to the floor to stretch out the back.

Fitness full-body workout

Jump lunges

Walk one foot back behind you, keeping your chest upright. Your back knee should be 1 inch off the ground. Jump to land your other foot back and now the previous foot goes forward. Keep the back knee 1 inch off the ground. Control your landing with the balls of your feet.

Plank walk outs

From a standing position, reach for the ground and walk your hands out to a plank position, walk it back up and repeat.

*1 MINUTE REST

Round 1
8 minutes 

Fitness full-body workout

Jump squats | 15 times

Standing with your feet shoulder width apart and toes pointing forward, sit your butt downwards while keeping your chest upright. Don't let you knees go past your toes when looking down. Stay low and jump your feet together, then back out to shoulder with. Control your landing with the balls of your feet.

Fitness full-body workout

Lunges to jump knee tucks | 15 on each side

Get into a lunge, except you now push up off your front foot to tuck your back knee into your chest. Try to jump as high as you can and control your landing with the ball of your foot. This works on your explosiveness.

Lizard hops | 15 on each side

Get into a plank position, with your palms on the ground underneath your shoulders. Your toes dug into the ground with your heels in the air. Hop one foot forward and land it on the outside of your hand, then repeat on the other side. Don't let your hips sink down and exhale with each hop.

Fitness full-body workout

Slow bicycle crunches | 15 on each side

Laying with your back on the ground and hands behind your head, lift your chest up and touch one elbow to the other knee as your crunch your knee into your chest. Take two seconds to switch to the other side. Slowing it down will really allow you to feel the abs work. Keep the bottom foot one inch above the ground and fully extend it.

Fast bicycle crunches | 15 on each side

Just like a slow bicycle crunch, except go as fast as you can while fully extending the bottom leg and keeping it low above the ground.

*1 MINUTE REST

Round 2
8 minutes

Fitness full-body workout

Jump tucks | 15 times

Standing with your feet shoulder width apart and toes pointing forward, push up off the balls of your feet and tuck both knees into your chest while getting air. You may use your arms for momentum. Control your landing with the balls of your feet. Try to do it quickly and to get as high as possible as you exhale.

Fitness full-body workout

Burpees | 15 times

Jump as high as you can into the air as and reach your arms upwards, then lean forward land in a plank position with your hands under your shoulders, legs fully extended. Tuck your knees back into your chest and jump in the air again

Side V-ups | 15 on each side

Lean on one side with the bottom arm under your shoulder and forearm on the ground. Using your breath and your core, lift your feet up into the air and reach your hands to touch your toes with the arm on top. Keep your legs straight and your shoulders out of your ears.

Fitness full-body workout

Heel tuck to tricep pushups | 15 times

Start in a plank position, then sit back onto your knees with your palms still planted into the ground. Use the momentum from your feet and move your body forward into a tricep pushup. Repeat. Keep your elbows tucked by your side.

Side pikes | 15 times

Get into a plank position and now use your core to tuck both toes, together, to land on the side of your hands. Landing it left, then right, counts as one set. Remember to use your breath.

Location courtesy of CruBox Singapore 

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