20 Minute Kick Your Ass Workout

Are you looking for a bodyweight workout to test your strength and endurance? Try this simple little round that I found on crossfit today. It’s their Workout Of The Day or WOD and If you’re not sweating and panting like a dog when you’re done, there’s something wrong.

The idea is to complete as many of these rounds as possible in 20 minutes.

body weight pull ups

Body Weight Pull Ups

Pull-ups & Chin-ups force you to lift your own body weight and are one the best strength training exercises you can do for strength & muscle mass. Pull ups are done with palms facing away from you which then uses more back and less bicep making it harder than chins.

Do 5 reps

body weight push ups

Push Ups

Push ups are a great body weight exercise for the chest and triceps. You don’t need any equipment to do them and they can be done anywhere – at home, at work or even in your hotel room. I recently did a review of the navy seals which adds a little twist to the old favorite.

Do 10 reps

body weight squat

Body Weight Squat

The traditional squat is the king of lower body exercise. It’s a multiple joint exercise involving the ankles, knees and hips building mass in the calves, quads and glutes. Squats are oxygen intensive when done properly as they’re one of the bodies largest muscle groups.

Do 15 reps

What seems a series of simple exercises becomes more complex when you’re shooting for as many rounds as possible within 20 minutes.

This is NOT a beginner workout program as many people have trouble doing even 1 pull up. As the workout continues, you may find that you do 2 pull ups and have to rest before doing another. This is known as rest-pause technique.


This crossfit workout of the day is named “Cindy”

5 Pull Ups
10 Push Ups
15 Squats

Do as many rounds as you can in 20 minutes.

Comments are closed.