20 Minute Express

Express C

This is the Express C workout from the 20 Minute Express plan. It trains Shoulders, Quads, Core and Glutes across 5 exercises, and takes roughly 70 to 85 minutes.

You open with Pike Push-Up while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest about a minute on the harder lifts, and add a little weight whenever you own the top of the rep range.

The workout

Exercise	Sets × Reps
Pike Push-Up	3 × 10
Lateral Step Up	3 × 10
Dead Bug	3 × 12
Hip Thrust	3 × 10
High Knee Skips	3 × 12

Other workouts in this plan

Express AExpress BExpress CExpress DExpress E