10 At-home Workouts to Build Muscle in Under 20 Minutes

10. Bodyweight Lower Body/Abs

Directions: Do all A exercises, then all B exercises, then all C exercises.

A1. Bulgarian Split Squat Jumps
Sets: 3
Reps: 6 (each leg)

B1. Bulgarian Split Squat Countdowns
Sets: 2
Reps: 21 (6 to 1) — Do six reps, then do a six-second iso hold with your rear knee just off the floor. Go straight into five reps followed by a five-second iso hold, then four, etc, all the way down to one rep. In total, it’s 21 reps, and 21 seconds of holds.

B2. Straight-leg Situps
Sets: 2
Reps: 15

C1. Glute Bridge V Walkouts
Sets: 2
Reps: 6

C2. Straight-leg Reverse Crunch
Sets: 2
Reps: 12

Prev11 of 11Next