Our Favorite Part of This 20-Minute Bodyweight Workout Are the 4 Intense Core Moves at the End

Priscilla Frederick-Loomis

Not everyone can train for the 2021 Olympic Games like Priscilla Frederick-Loomis, but we can certainly try to train like we are! Professional athlete, former certified Level 1 high school and college track and field coach, and 2016 Olympian, Loomis is a high jumper who represents Antigua, and she created this workout for POPSUGAR.

The purpose of this workout is to include a variety of exercises to strengthen your entire body and make you feel pushed, motivated, and energized. Loomis is eager to encourage others to find self-fulfillment and gratitude through mind and body movement and said, “I want everyone to do exercises that an Olympian actually does. By completing this workout, they can say, ‘I did a 20-minute Olympic workout and I feel phenomenal.'”

Priscilla’s “Olympian in the Making” Full-Body Workout

Directions: Warm up with a few minutes of riding a bike, jogging in place, or jumping rope, plus do a few dynamic stretches like reaching reverse lunge, Downward Dog to high plank, and fire-hydrant circles. This workout includes four circuits. You’ll complete each circuit twice, taking little to no rest in between each exercise and one minute of rest in between rounds. Take two minutes of rest between each circuit. After you perform two rounds of the first three circuits, complete circuit four (which is all core-strengthening moves) for one round with no rest in between exercises. After the workout, do this 10-minute stretching routine.

Circuit 1 Complete 2 rounds
Exercise Time
Exercise 1: High knees 30 seconds
Exercise 2: Caterpillar thruster 30 seconds
Exercise 3: 3-way lunge 30 seconds per side
Circuit 2 Complete 2 rounds
Exercise Time
Exercise 1: A-skip 30 seconds
Exercise 2: Plank with leg raise 30 seconds
Exercise 3: Mountain climber 30 seconds
Circuit 3 Complete 2 rounds
Exercise Time
Exercise 1: Lateral squat walk 30 seconds (15 seconds per side)
Exercise 2: Single-leg calf raise 30 seconds (15 seconds per side)
Exercise 3: Rocket jump 30 seconds
Circuit 4 Complete 1 round
Exercise Reps
Exercise 1: Dead bug 30 (15 per side)
Exercise 2: V-up 25
Exercise 3: Superman 25
Exercise 4: Russian twist 50 (25 per side)

Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.

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