The Body 20 — Bodyweight Training Programme for Busy Adults

Twenty minutes. Four sessions a week. Bodyweight only. That is all it takes to build real, functional strength at home.

The Body 20 is a structured upper and lower body training programme designed for busy adults who want to get stronger, move better and feel more energetic — without a gym, equipment, or hour-long workouts. All you need is a mat.

The four sessions:

• Upper 1 — Push focus: chest, shoulders, triceps and core
• Lower 1 — Squat focus: quads, glutes, hamstrings and calves
• Upper 2 — Pull focus: back, rear shoulders and core control
• Lower 2 — Hinge focus: hamstrings, glutes and posterior chain

The 20 exercises:

Upper 1 — Push: Push-ups · Pike Grabs · Tricep Dips · Mountain Climbers · Superman Hold Lower 1 — Squat: Bodyweight Squats · Reverse Lunges · Glute Bridges · Squat Hold · Calf Raises Upper 2 — Pull: Superman Hold · One Arm Rows · Elbows to Knees · Plank In & Outs · Flutter Flys Lower 2 — Hinge: Single Leg Romanian Deadlifts · Single Leg Glute Bridge · Sumo Squats · Lateral Lunges · Donkey Kicks

What's inside:

• 20 exercises across 4 sessions — 5 exercises per session, 3 rounds each
• Clear step-by-step instructions with illustrations for every movement
• 3 scheduling options — 2, 4 or 6 sessions per week
• A 4-week progression plan so the sessions keep challenging you
• A tear-out reference sheet with all four sessions to pin on your wall

What you'll gain:

• Real functional strength within 4 weeks of consistent training
• Better posture and a stronger core from week two
• A complete training system that fits into 20 minutes
• A sustainable habit built around sessions that actually fit your life

Who it's for: Busy professionals and parents who want to train at home without equipment. No gym membership. No complicated programming. Just show up four times a week and do the work.

What you need: A mat. That's it.

Fitness by solved. · bysolved.com