20 Minute Express

Express D

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

You open with 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
Push Up	3 × 10
Jump Squat	3 × 10
Plank	3 × 60
Fire Hydrant	3 × 12
Mountain Climber	3 × 12

Other workouts in this plan

Express AExpress BExpress CExpress DExpress E