Day 20: You Did It

You made it! Day 20 is a celebration of the strength, consistency, and effort you've built over the past 20 days. Move with confidence, push when you can, and enjoy finishing strong.

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Warm-Up (5 minutes)

Short walk plus dynamic movements to prepare your body:

• Bodyweight squats
• Walking lunges
• Plank hold (30 seconds)
• Arm circles
• Jumping jacks (30 seconds)

Main Workout (16 minutes)

Movements

1. Reverse Lunge (both sides)
2. Single-Arm Upright Row (both arms)
3. Plyo Lunge
4. Single-Arm Front Raise (both arms)

Workout Format

30 seconds work | 10 seconds rest | 6 rounds per exercise

Complete one exercise for 30 seconds work, 10 seconds rest, and repeat for 6 total rounds before moving to the next exercise. For bilateral movements (marked "both sides" or "both arms"), alternate sides each round.

Example for bilateral exercises:

• Round 1: Right side (30 sec work/10 sec rest)
• Round 2: Left side (30 sec work/10 sec rest)
• Round 3: Right side (30 sec work/10 sec rest)
• Round 4: Left side (30 sec work/10 sec rest)
• Round 5: Right side (30 sec work/10 sec rest)
• Round 6: Left side (30 sec work/10 sec rest)

Total time per exercise: Each exercise takes 4 minutes (6 rounds × 40 seconds).

Exercise Demos

Not sure about an exercise? No problem. Watch the demos below to see exactly how each movement should look.

1. Reverse Lunge (both sides)

2. Single-Arm Upright Row (both arms)

3. Plyo Lunge

4. Single-Arm Front Raise (both arms)

Cool-Down (5 minutes)

Take time to stretch, recover, and celebrate what you've accomplished:

• Quad stretch (30 seconds each leg)
• Hamstring stretch (30 seconds each leg)
• Hip flexor stretch (30 seconds each side)
• Shoulder stretch (30 seconds each side)
• Full body stretch in child's pose (2 minutes)
• Deep breathing and reflection (2 minutes)

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💪 Pro Tips

• Celebrate every rep: This is YOUR victory lap - enjoy each movement
• Control those landings: Plyo lunges are explosive - but land with control and intention
• Reflect on your progress: Think about Day 1 vs. Day 20 - you've built real strength
• Finish with pride: You showed up for 20 days straight - that's something special