Looking for an efficient, high-impact workout that fits into your busy schedule? This 20-minute session is designed to maximize your time and deliver results through a combination of lunges, shuttle runs, and farmers carries. Each exercise targets key muscle groups and cardiovascular fitness, providing a comprehensive routine that enhances strength, speed, and endurance. Lunges will sculpt and tone your lower body, shuttle runs will boost your heart rate and agility, and farmers carries will fortify your grip and core. In just 20 minutes, you’ll experience a full-body workout that pushes your limits and leaves you feeling accomplished. Find all of our minimal equipment workouts here.

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Workout Description

Prior to the workout set up two cones 50 feet apart and determine your route for the farmers carry. Set a timer for 20 minutes. At the start of the workout complete 10 shuttle runs, then 16 dumbbell reverse lunges (with one 20 lb dumbbell) then complete a 100 meter farmers carry with one 20 lb dumbbell in each hand. Repeat this sequence until the 20 minute timer goes off. Your goal is to get as many rounds as possible in 20 minutes.

Equipment Needed

• Dumbbells
• Cones or chalk to mark shuttle run and farmers carry length

Modification Options

Beginner: Reduce the amount of the shuttle run to 8 repetitions. Decrease the weight of the dumbbell to 10 to 15 pounds for both the reverse lunges and farmers carry.

Advanced: Increase dumbbell weight to 35 lbs.

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