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

2. Bodyweight Squats

Directions:
Do all A exercises then all B exercises. For example, you’ll do A1 (siff squat) then A2 (prisoner hold jump squats and then start over with the siff squat for the second set. Do the same for the B and C exercises.

The workout

A1. Siff Squat
Sets: 6
Reps: 15
No rest
Stand shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet, and stay there throughout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.

A2. Prisoner Hold Jump Squats
Sets: 6
Reps: 15
Rest: 60 sec.
Stand shoulder-width apart with your feet slightly turned out. Places your hands behind your head. Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.

B1. Feet-elevated Pike Pushups
Sets: 4
Reps: 8
Rest: 60 sec.
Get into a pike position—arms straight and legs straight with your hips high in the air—with your feet on a bench or small box. Slowly lower yourself, and drive back up.

B2. Alternating Split Squat Jumps
Sets: 4
Reps: 5 each
Rest: 60 sec.
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly, and jump as high as you can each time.

C1. Salute Planks
Sets: 3
Reps: 5 (each arm)
Rest: 30 sec.
Get into a plank position. Bring one hand to your forehead in a salute position, and hold for three seconds before switching arms. Prevent your hips from twisting as you salute.

C2. Body Saw
Sets: 3
Reps: 10
Rest: 30 sec.
Get into a plank position with only your feet on Valslides. Squeeze your glutes, and tighten your core. Then, push your body backward with your forearms as far as you can. Pull yourself back to the starting position, and repeat. The farther back you push, the harder you hit your core.

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