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.

To finish off a standard lower body bodyweight workout with a challenging capstone series, take a note from Jah Washington. The Men’s Health Next Top Trainer winner has a new program out with All Out Studio, 20-Minute Metcon, that is all about bodyweight workouts, which means that he has plenty of leg day moves for your gear-free routine. This Super 6 Finisher uses the every minute on the minute (EMOM) protocol. You’ll have to work hard, but you have some built-in rest periods to look forward to—if you can finish all of the reps in time.

20-Minute Metcon: Super 6 Leg EMOM Finisher

Set a timer for 6 minutes. At the start of each minute, perform 6 reps of each movement, then rest for the time remaining. When the next minute begins, start with a fresh round of reps. Continue until the timer ends.

“Send that back knee down toward the floor; push off that front leg top get up.”

“Try to keep the feet parallel, bend on the direction you’re going toward, and really push off that leg.”

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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