20-Day Full-Body Fitness Program

Anthony J. Yeung
by Anthony J. Yeung
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20-Day Full-Body Fitness Program

While you don’t need a new year or a new decade — or even a new day — to kickstart a fitness program, sometimes that turn of the clock or calendar is just the fresh start you need.

Inspired by this new decade, and all the potential that lies ahead, we put together a fun fitness program to help you gather momentum for getting in better shape and reaching your goals.

Each day for 20 days, you’ll do 20 reps of two exercises. Even better, you’ll only have to keep track of 10 basic exercises — but this rotation of moves helps you target more body parts and muscle groups while giving others a break. The best part is it doesn’t take a lot of time so it’s relatively easy to commit to — and, for that reason, it’s super effective.

Also, since you’ll get stronger as the days progress, we’ll give you slightly harder movements so you still get a great muscle-building, fat-slashing effect on your body.

20-Day, 20-Rep, 2-Move Fitness Program
Here’s how it works: For 20 days, you’ll do 20 reps of the first exercise. If you can’t do 20 in a row, take as little rest as possible until you reach 20. If it’s too easy, add more weight. (Be careful: 20 reps adds up quickly.) Take a minute break and then do 20 reps of the second exercise. Then you’re done for the day!

EXERCISE DESCRIPTIONS

3-Point Dumbbell Row

The move: Facing a bench with your right hand and right knee on the bench and torso parallel to the ground, grab a dumbbell with your left hand, squeeze your shoulder blades, and pull your elbow by your ribs and back into a row. Do 10 reps and switch sides.

Glute Bridges

The move: Lie on the ground with your knees bent and feet flat on the floor. Drive through your heels and squeeze your glutes to push your hips up. Repeat. Do not use your lower back you pull yourself up.

Hip/Thigh Extension

The move: Lie on your back and bend one knee so it makes a 90-degree angle and stick your other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it in line with your torso. Do 10 reps and switch sides.

Lateral Squats

The move: Start with a very wide stance and your feet straight. Sit back into one hip and push that knee out. Repeat on the other side.

Pushups

The move: Get in a straight-arm plank position with your hands about shoulder-width apart. Keep your lower back flat and don’t let your hips sag. Lower yourself and keep your elbows close to your body as you descend, with your chin lifted. Push back up to the starting position.

Reverse Lunge

The move: Take a long step back — long enough so your knees make two 90-degree angles at the bottom — and pull yourself back up with your forward leg. Start with dumbbells and advance to a barbell in either the back-squat or front-squat position.

Squat

The move: Stand with your feet shoulder-width apart with your toes slightly out. Start the movement by sitting backward and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom, drive through your heels and keep your knees apart.

T Pushups

The move: Start in a pushup position. Descend toward the floor. As you’re pushing up, extend one hand to the sky. Watch that hand with your eyes. Repeat, reaching up with the other arm.

TRX Pushups

The move: Grab the TRX straps and get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat and don’t let your hips sag. Lower yourself and keep your elbows close to your body as you descend. Then push back up to starting position.

TRX Rows

The move: Grab the TRX straps from underneath with your feet closer to the anchor point. Squeeze your shoulder blades together and pull yourself up while keeping your body straight like a plank.

About the Author

Anthony J. Yeung
Anthony J. Yeung

Anthony, a certified strength and conditioning specialist, is a fitness expert at Esquire, GQ and Men’s Health and gets guys in shape for their wedding at GroomBuilder.

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