# 20-Minute Bodyweight Blast

Get ready to feel strong and energized from head to toe! This quick 20-minute routine hits every major muscle group using just your bodyweight — no equipment, no excuses.

## Warm-Up

- 1 × 30s Jumping Jacks
- 1 × 20s Arm Circle _(Clockwise then counterclockwise)_
- 1 × 20s Hip Circle _(Clockwise then counterclockwise)_
- 1 × 10 Leg Swing _(Each leg)_
- 1 × 5 Inchworm

## Main Workout

- **Circuit · 3 rounds**
  - 12 Push-Up
  - 10 Squat Jump
  - 10 Reverse Lunge _(Each leg)_
- **Circuit · 3 rounds**
  - 10 Pike Push-Up
  - 15 Glute Bridge
  - 30s Mountain Climber
- **Circuit · 2 rounds**
  - 30s Plank
  - 20 Bicycle Crunch
  - 20s Superman Hold

## Cool Down

- 1 × 30s Child's Pose
- 1 × 25s Seated Hamstring Stretch _(Each leg)_
- 1 × 25s Quad Stretch (Side-Lying) _(Each leg)_
- 1 × 30s Cat-Cow