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All-Out 20-Minute Metcon, the first workout program from Men’s Health Next Top Trainer champ Jah Washington, is designed to help you burn calories, build muscle, and improve your endurance anytime, anywhere, in just 20 minutes a day, with absolutely no equipment. It’s available on the All Out Studio app.

Bodyweight workouts are one of the most accessible ways to exercise. You can take on a session in any setting without worrying about equipment, you can move quickly from one set to the next, and you can be creative without constraints.

One of the easiest ways to train without gear is to focus on your lower body. But unlike sessions that use heavy weights to recruit the biggest muscles in your body to make the bigger and stronger, a bodyweight leg day is all about piling up volume and performing quality reps. You’ll want to challenge your quads, glutes, hamstrings, and more by mixing in different planes of movement and keeping the intensity high.

Jah Washington, the Men’s Health Next Top Trainer winner, uses this style of training in his new program with All Out Studio, 20-Minute Metcon. The bodyweight-only workouts are designed to push you, mixing in strength-building movements and high-energy protocols guaranteed to get you sweating.

Here, Washington demonstrates a full day of training using the 20-Minute Metcon program. The lower body workout uses squats, lunges, and plyometrics to improve your strength and conditioning. For each of the three blocks, you’ll use the every minute on the minute (EMOM) protocol—perform the prescribed number of reps at the start of each minute, then rest for the remainder of the period. When in doubt, just follow Jah.

The 20-Minute Metcon Lower Body Workout

Warmup

60 seconds – alternate T-Spine rotations side to side you’ve reached the walkout position.

Block 1

Perform 8 rounds of 8 reps of each exercise every minute on the minute.

Block 2

Perform 6 rounds of 6 reps of each exercise every minute on the minute.

Block 3

Perform 4 rounds of 4 reps of each exercise every minute on the minute.

CLICK HERE FOR WORKOUTS

Want more bodyweight exercises and workouts from Washington? You’ll need to check out the full 20-Minute Metcon program, only on All Out Studio.

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