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20-Minute, No-Equipment, Full-Body Workout

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

Dec 9 2020

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 triple 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-fulfilment 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)

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Image Source: Priscilla Frederick-Loomis

1. Circuit 1, Exercise 1: High Knees

  • Stand with your feet shoulder-width distance apart.
  • Staying tall and moving with control, quickly raise your right knee up to waist level, balancing on the ball of your left foot. Swing your left arm in front of you as the right arm swings behind you.
  • Continue performing high knees at a rapid pace for 30 seconds.
Image Source: Priscilla Frederick-Loomis

2. Circuit 1, Exercise 2: Caterpillar Thruster

  • Stand with your feet shoulder-width distance apart.
  • Fold forward, bending slightly at the knees, and place your hands on the floor directly in front of your feet, trying not to round the spine.
  • Without moving your feet, walk your hands out until your body is in a high-plank position.
  • Jump both feet forward toward your hands, coming into a low-squat position.
  • Jump both feet back behind you, coming back to the high plank position, and walk your hands back toward your feet. Stand up to complete the rep.
  • Complete as many reps as you can in 30 seconds.
Image Source: Priscilla Frederick-Loomis

3. Circuit 1, Exercise 3: Three-Way Lunge

  • Begin with your feet hip-distance apart. This is the starting position.
  • Keeping your shoulders relaxed and your back straight, step your right foot forward, coming into a front lunge with your right knee directly over your right ankle. Your left knee will be at a 90-degree angle hovering just over the floor.
  • Step your right foot back, returning to the starting position, and immediately step your right foot out laterally, extending the left leg, coming into a side lunge with the right knee aligned with your right ankle.
  • Step your right foot back, returning to the starting position, and immediately step your right foot behind you, coming into a reverse lunge, with the left knee directly over your left ankle.
  • Step your right foot forward, returning to the starting position. Repeat the three-way lunge with your left leg, lunging forward, laterally, and behind you.
  • Complete 30 seconds of three-way lunges per leg.
  • Rest for one minute. Complete circuit one once more, then rest for two minutes before starting circuit two.
Image Source: Priscilla Frederick-Loomis

4. Circuit 2, Exercise 1: A-Skip

  • Begin in a standing position with your feet hip-distance apart.
  • With control, lift your right knee up toward your chest, keeping your left leg straight and taking a little hop on the ball of your left foot. Stand tall, and keep your right foot flexed as you swing your left arm in front of you and your right arm behind you.
  • Alternate sides by lowering your right foot back to the floor, quickly driving your left knee up, hopping with your straight right leg.
  • Continue performing alternating A-skips, raising your knees as high as you can, making sure to land on the ball of your foot with each hop, while swinging the arms.
  • Do as many A-skips as you can in 30 seconds.
Image Source: Priscilla Frederick-Loomis

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5. Circuit 2, Exercise 2: Elbow Plank With Leg Raise

  • Start in an elbow plank position with your shoulders over your elbows and your shoulders, back, hips, and ankles in a straight line.
  • Keeping your abs engaged and your pelvis parallel to the floor, raise your right foot off the floor a few inches or as high as you can while maintaining a neutral spine.
  • Slowly lower your right foot back to the floor.
  • Repeat the leg lift on the left side.
  • This completes one rep. Perform as many reps as you can in 30 seconds.
Image Source: Priscilla Frederick-Loomis

6. Circuit 3, Exercise 1: Lateral Squat Walk

  • Begin standing with your feet directly underneath your hips. Squat halfway down so your thighs are almost parallel with the floor, with your hands clasped together and resting in front of your chest.
  • With the abs engaged, back flat, and weight in your heels, step your right foot sideways about two feet to the right. Remain in the squat position.
  • Slowly step your left foot to the right so you're back in that starting squat position, keeping your weight in your heels.
  • Continue taking lateral squat steps to the right for 15 seconds, and then take lateral squat steps to the left for 15 seconds.
Image Source: Priscilla Frederick-Loomis

7. Circuit 3, Exercise 2: Single-Calf Raise

  • Begin in a standing position with your feet hip-widths apart.
  • Keeping your left leg straight and strong, put weight into your left foot to find balance and raise your right knee to hip level. Stand tall with a neutral spine.
  • Staying balanced on your left leg, raise your left heel off the floor so you're standing on your toes. Raise your heel as high as you can without losing your balance; hold onto a wall or chair if you need help balancing.
  • Slowly lower back down to the starting position.
  • Perform 15 seconds of calf raises on each leg.
Image Source: Priscilla Frederick-Loomis

8. Circuit 3, Exercise 3: Rocket Jump

  • Stand with your feet hip-distance apart. Bring your arms out in front of you with your hands together at chest height.
  • Keeping weight in your heels, your back flat, and your core engaged, lower your hips and squat down so your thighs are parallel with the floor.
  • Quickly push off the balls of your feet with power to raise up, jumping as high as you can.
  • Land softly as you return to the squat position. This completes one rep.
  • Perform 30 seconds of rocket jumps.
  • Rest for one minute. Complete circuit three one more time, then rest for two minutes before starting the circuit four.
Image Source: Priscilla Frederick-Loomis

9. Circuit 4, Exercise 1: Dead Bug

  • Lie on your back with a neutral spine and your knees bent at 90-degree angles. Extend both arms in the air. This is the starting position.
  • Pull your abs in toward your spine, keeping your ribs and pelvis still as you slowly lower your right leg and left arm down away from each other, extending them down until they are almost parallel to the floor. Move your leg and arm with control as you keep your torso and spine completely stable.
  • Return to the starting position, and repeat on the left side. This completes two reps.
  • Perform 30 reps (15 per side).
Image Source: Priscilla Frederick-Loomis

10. Circuit 4, Exercise 2: V-Up

  • Lie on your back, with your legs and arms extended a few inches above the floor. Press your lower back into the floor to engage your abs. This is the starting position.
  • In one movement, lift your arms, shoulders, and legs off the floor, reaching your hands toward your feet with straight legs, creating a "V" shape with your body. If this is too difficult, slightly bend the knees.
  • Lower your arms and legs back down to the starting position.
  • This completes one rep.
  • Perform 25 reps.
Image Source: Priscilla Frederick-Loomis

11. Circuit 4, Exercise 3: Superman

  • Lie on your belly, engage your abs, and extend your arms straight out in front of you, with the legs straight behind you. Keep the shoulders relaxed.
  • Simultaneously lift your legs, arms, and chest off the floor. Hold for five seconds, and then slowly release your body back to the floor.
  • Perform 25 reps.
Image Source: Priscilla Frederick-Loomis

12. Circuit 4, Exercise 4: Russian Twist

  • Sit on the floor with your knees bent.
  • Slowly lean your torso backward until you feel your lower abs engage. Lift your feet off the floor, or rest them on the ground if that's too hard. Try not to round your back.
  • Place your arms out in front to help you stay balanced on your sitz bones.
  • Keeping your core strong, slowly twist your torso to the right, touching your hands to the ground. The movement is not large and comes from the torso rotating, not from your arms swinging.
  • Slowly rotate the torso back to centre and twist to the left touching your hands to the ground.
  • This completes two reps.
  • Perform 50 reps (25 per side).
Image Source: Priscilla Frederick-Loomis

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