Welcome to FEAST MODE!
If your schedule feels as full as your plate will be later this week, this workout will help you fit in a full-body sweat session in just 20 minutes.
This is a staple our Campbell personal trainers often use because it hits strength, cardio, and core all at once.
All you have to do is warm up for 4–5 minutes with some light cardio, bodyweight squats, arm circles, and then repeat this circuit 2–4 times, depending on how much time (and energy) you have.
Feast Mode: Full-Body 3-for-1 Workout
Do each move for 30 seconds, rest 30 seconds, then move on to the next exercise:
1️⃣ Goblet Squat to Press
Hold a dumbbell (or anything heavy) at your chest. Squat down, stand up, and press overhead. Works legs, glutes, shoulders, and core. Our Campbell personal trainers love this move because it gives clients maximum value in minimum time.
2️⃣Squat Thrusts (No Jump)
From standing, place hands on the floor or a low bench, step back to a plank, step forward, and stand. Quick, low-impact cardio that gets your heart rate up.
3️⃣ Single-Arm Row (Right Side)
Hinge at your hips, hold a dumbbell in your right hand, and row to your ribcage. Your core stabilizes while your back and arms work.
4️⃣ Single-Arm Row (Left Side)
Repeat the same row movement with the left hand.
5️⃣ Plank with Shoulder Taps
Hold a plank from your hands, tap opposite hand to shoulder without letting your hips twist. Builds anti-rotation core strength.
6️⃣ Reverse Lunge to Knee Drive
Step back into a lunge, then drive your front knee up as you rise. Switch legs halfway through. This spikes your heart rate and challenges stability.
7️⃣ Optional Finisher: Push-ups + Crunches
10 push-ups and 10 crunches after each round, if you’ve got a little left in the tank.
This hits every major muscle group, elevates your heart rate, and builds core control, without needing a lot of time or equipment..
All you need is 20 minutes and a small space!
The best part is, workouts like this aren’t about ‘burning off’ a meal. They’re about feeling strong, energized, and aligned with your goals.
Do it this week and you’ll thank yourself later! If you want support building consistent, time-efficient routines, our Campbell personal training team is here to help you stay on track and feel strong all year long.
Committed to Your Success,
The Method3 Fitness Team
Method3 Fitness is conveniently located in San Jose. Our team of personal fitness trainers serve clients in Los Gatos, Campbell, Willow Glen and other surrounding Bay Area cities.
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The Method3 Fitness blog is updated weekly by our San Jose personal trainers. All content is designed to improve the way you move, eat, and think so you can achieve your goals and live stronger for today. Check back here each week and LIKE our Fan Page, to stay up to date on the latest tips, strategies and methods to get active, gain energy and get healthy again!
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