20 Min FULL BODY SCULPT (Arms, Glutes & Abs) | Resistance Band or No Equipment

Tone your entire body in just 20 minutes! This high-energy Full Body Sculpt & Sweat session is designed to target your arms, glutes, and abs using a mix of high-rep isolation moves and intense cardio bursts.

I recommend using a resistance band to maximize the burn, but this workout is 100% effective using light weights or just your own bodyweight. No matter your gear, you’ll leave this session feeling stronger and energized!

✨ WHAT TO EXPECT
This workout is broken into three focused 4-minute work blocks. We start with upper body sculpting, move into a glute-focused burn, and finish with deep core/ab work. Between each block, we’ll spike the heart rate with a 1-minute cardio burst to keep the calorie burn high!

🧘 EQUIPMENT OPTIONS
Recommended: Long or loop resistance band.
Alternative: Light dumbbells (2–5 lbs).
No Equipment: Can be done entirely bodyweight!

▶️ TIMESTAMPS
00:00 Intro

00:18 Warm-Up

02:20 Block 1: Arms
Front raise pulses
Goal post to parallel
Overhead pulses
Goal post to overhead press

06:20 Cardio Burst 1
Press Jacks overhead
Chest press jacks

07:50 Block 2: Glutes
Banded glute side kick R, pulses
Donkey kick R, pulses
Same thing other side

11:50 Cardio Blast 2
Half burpees
Jump squats

13:20 Block 3: Abs
Deadbug
Russian twist
Serrated sit-ups
Shoulder taps

17:20 Cardio Blast 3
Plank jacks
Mountain climbers

18:20 Cooldown

Want more band workouts? Check out my full barre and bands playlist! https://www.youtube.com/playlist?list=PLurCJ-rIPE-1rQdFH1qsOMPoq1UFd3wj5

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Видео 20 Min FULL BODY SCULPT (Arms, Glutes & Abs) | Resistance Band or No Equipment канала Amanda Soha