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Avoid the chaos at the gym and do this three-move at-home workout instead. It’s quick, but let me warn you now: it’s intense. The addition of the gliders (or towel) requires you to stabilize your muscles in order to perform each exercise correctly. If you’re ready to strengthen your entire body, give this workout a shot.

The 20-Minute Total-Body Workout

Be sure to warm up before jumping into the workout. This total-body workout can be done with gliders, or you can use a towel or even an old t-shirt on a hard surface. The exercises should be done as a circuit, meaning you’ll complete one set of each exercise, taking little to no rest in between. After you’ve finished one round, take 90 seconds of rest and repeat for a total of three to four rounds.

  • Lateral lunge: 12 reps each leg
  • Knee tuck with pike: 10 reps
  • Single-arm push-up: 10 reps on each arm

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