Fitness Friday: A great 20-minute workout

Merry Christmas and happy holidays. When you're done sipping egg nog and want to get back in shape, take a look at the workout program I developed back in 2011 that focused on efficiency. In the coming months I plan to unveil the third version of it with new exercises. But this will get you started. Here's what we published back then:

Many of you have asked for a simple, efficient, total-body workout that will not only improve strength and mobility, but also improve your golf swing. Not to sound like a used-car salesman, but I'll do ya one better. I'm going to give you a total-body workout routine that will not only improve strength, mobility and hit the key muscles used in the golf swing, but also doubles as a cardio workout. I call it "20 in 20."

Simply put, you're going to do two sets of 10 different exercises (20 sets) in 20 minutes. Doesn't it sound appealing to be in and out of the gym in 20 minutes?

Those "water breaks" and chit-chats with other people in the gym really eat up time. So, instead, try the 20 in 20. Pay attention to proper form and don't be in so much of a rush that you injure yourself.

YOUR WORKOUT

Beginners
(2 sets, alternate exercises)
-- Standard push-up (15 reps)
-- Dumbbell sumo squat (12 reps)

Break

(2 sets, alternate exercises)
-- Plank (45-60 seconds)
-- Alternate-arm dumbbell hammer curls (12 reps)

Break

(2 sets, alternate exercises)
-- Alternate-leg dumbbell back lunge (12 reps)
-- Alternate-arm dumbbell bench on physio ball (10 reps per arm)

Break

(2 sets, alternate exercises)
-- Platform jumps (12 reps)
-- Physio ball Y's T's W's (3 reps, each letter)

Break

(2 sets, alternate exercises)
-- Physio ball Russian Twists (10 reps each side)
-- World's Greatest Stretch (20 second stretch, then 8 reps)

Not sure how to do an exercise? All of these can be found in previous Fitness Friday items.

Advanced

(2 sets, alternate exercises)
-- Med-ball push-up on one leg (15 reps)
-- Goblet squats (12 reps)

Break

(2 sets, alternate exercises)
-- Physio ball plank (60 seconds)
-- Dumbell Russian Twist on physio ball (12 reps, each side)

Break

(2 sets, alternate exercises)
-- Med-ball wall throws (10 reps, each side)
-- One-legged lateral jumps with dumbbells (10 jumps, each direction)

Break

(2 sets, alternate exercises)
-- Dumbbell Turkish sit-up (10 reps, each arm)
-- Speed planks (10 reps)

Break

(2 sets, alternate exercises)
-- Crossover drop lunges with dumbbell curls (12 reps)
-- World's Greatest Stretch (20 seconds, then 8 reps)

Not sure how to do an exercise? All of these exercises can be found if you google them. Many have demonstrated by me or by others.