Cardio queen

20 min

6 exercises

Jumping Jacks

3 sets

10 reps

Jump rope

5 sets

40 reps

High Knees

3 sets

20 reps

Barbell Clean and Press

3 sets

10 reps

Barbell Bench Press

3 sets

10 reps

Barbell Squats

3 sets

15 reps

This Cardio queen 20 min gym workout plan effectively targets your abs, chest, legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Cardio queen

20 min

6 exercises

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Jumping Jacks

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Jump rope

5 sets

40 reps

Set 1 of 5

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Calves, Glutes & Hip Flexors

Secondary:

Abs, Hamstrings, Quadriceps

Hold one rope end in each hand out to your sides with the middle of the rope behind you.
Keep the rope ends even with your hips.
Rotate your wrists to swing the rope up over your head.
As the rope swings down in front of and towards you, jump over the rope with both feet.
Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.

You can vary the speed, use one leg,alternating legs and even the direction you swing the rope in to increase your stamina and coordination.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

Primary muscle group(s):

Calves

Stand up straight with your hands at your sides.
Keep your back straight and your core tight.
Forcefully press off the ground with the balls of both feet.
Launch into the air and land softly on the balls of your feet.
Focus the tension in the calf muscles, NOT the quadriceps.
Repeat.

High Knees

3 sets

20 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Begin jogging in place, lifting the knees as high as you can.
Try to lift your knees up to hip level but keep the core tight to support your back.
For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
Bring the knees towards your hands instead of reaching the hands to the knees!

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Glutes & Hip Flexors

Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
Continue this back and forth motion, keeping your arms swinging in motion.

Barbell Clean and Press

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Secondary:

Calves, Glutes & Hip Flexors, Hamstrings, Lower Back, Quadriceps

Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
Press the barbell above your head. Lower the bar.

Barbell Bench Press

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Shoulders, Triceps

Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
Once just above the chest, pause, and then press directly up again, exhaling your breath.
Continue until all reps are completed and then re-rack the barbell.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
Push the weights up by straightening your arms.
As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
Lower the dumbbells by slowly bending your elbows back to 90 degrees.
Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Sit on the seat with your upper chest just above the horizontal handles.
Push the foot lever until you are able to grasp the lever.
Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
Release the foot lever and press the hand lever out until your arms are fully extended.
Return the weight until your chest muscles are slightly stretched.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.

Barbell Squats

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Lower Back

Set up the barbell on the squat rack so that it is at the same height as your upper chest.
Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
Grip the bar with your hands comfortably wider than your shoulders.
Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
Stand with your legs shoulder width apart.
Bend your knees forward and allow your hips to bend back as if sitting down,
Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
Hold for a count of one.
Push up through your heels while straightening your hips and knees, until you are standing in the start position.
Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):

Glutes & Hip Flexors, Hamstrings, Quadriceps

Secondary:

Calves

Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.

Primary muscle group(s):

Quadriceps

Secondary:

Calves, Glutes & Hip Flexors, Hamstrings, Lower Back

With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
Pause for one second.
Pushing up from your heels, raise back up to starting position and repeat.

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Calves, Glutes & Hip Flexors

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.

Workout done!

Exercises done

of 6

Total time

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