Skimble
Workout Trainer on iOS Device
Download on the App Store   Download Workout Trainer from Google Play.   Download Workout Trainer from Samsung Galaxy Store
Free Intense Workout

Drop & give me 20!

Intense   19 minutes

Target Areas: Full Body

Equipment: Exercise Mat

Drop & give me 20!
Tags
Bodyweight Workouts Full Body Workouts No Equipment Workouts
Description

In honor of the 4th of July we give you this Military-style workout only made for those who can handle the truth! These exercises are to be done for 20 seconds each but, you also have to do 10 rounds. That's right soldier, drop down & give me 20!

Exercises

Set 1: 5 rounds
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
20 seconds
Jump your feet forward to a squat.
Burpees
20 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
20 seconds
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
20 seconds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
20 seconds

Set 2: 1 round
Rest
Rest
2 minutes

Set 3: 5 rounds
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
20 seconds
Jump your feet forward to a squat.
Burpees
20 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
20 seconds
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
20 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
20 seconds

Set 4: 1 round
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
20 seconds

Workout Discussion

04 Jul
That not fair there two for America independent day. Can we have for England please.😜lol
13 Sep
nice
20 Jan
i love this workout
14 Aug
this workout is murder. i love it. i do wish it had some transition time. ten seconds maybe.
03 Jul
How many calories did I burn? Can't find info.

Appears In

cardio
Cardio
weight loss
Weight Loss
fitness tests
Fitness Tests
bodyweight
Bodyweight
full body
Full Body

Related Workouts

Bodyweight Challenge
Bodyweight Challenge
11 minutes, Intense
Art of Exercise Freebie J
Art of Exercise Freebie J
9 mins 30 secs, Intense
Strength and Stamina
Strength and Stamina
16 mins 30 secs, Intense
Workout A (short)
Workout A (short)
10 minutes, Moderate
Workout (rapid)
Workout (rapid)
8 minutes, Moderate
9 Min Bodyweight Challenge
9 Min Bodyweight Challenge
9 mins 10 secs, Intense
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

You Might Also Like

P90x: Ab Ripper X

P90x: Ab Ripper X

Intense 17 mins  
Core   No Equipment
Cut and Chiseled

Cut and Chiseled

Intense 8 mins  
Core   Exercise Mat
2-Min Plank Challenge

2-Min Plank Challenge

Intense 2 mins  
Core   No Equipment
Fat Burner Deluxe

Fat Burner Deluxe

Intense 20 mins  
Full Body   Exercise Mat
Chiseling Cardio Fix

Chiseling Cardio Fix

Moderate 12 mins  
Full Body   No Equipment
HIIT Me Again

HIIT Me Again

Intense 15 mins  
Full Body   No Equipment

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free
Do this workout in Workout Trainer, the best free workout app for iOS & Android.