Do the following three exercises for as many rounds as you can in 20 minutes.
Remember, take breaks when needed, sip water intermittently, and pay attention to your heart rate. Stop the workout if you feel faint or nauseous.
1. Sandbag Squat ( 96 lbs.) x 10
2. Jumping Pull-ups x 10
3. Push-ups x 10
Pointers:
- If you do not have a sandbag use a barbell and perform a front squat, or use dumbbells. Work with a weight that is comfortable for you. Or, use no extra weight and perform body-weight squats.
- If jumping pull-ups are difficult, substitute it with a dumbbell row or another pulling exercise that will target your back.
Just to give you a range, I was able to do eight complete rounds and it was tough. My heart rate was in the 150-170 range for most of the workout.Have fun!