The 20-Minute Garage Workout

• Hold something for balance and swing one leg forward and back.
• Start small and let the range grow with every swing.
• Stay tall — the movement is at the hip, not the lower back.

Common mistake: Throwing the leg straight to its end range on rep one.

• Hug one knee to your chest and rise onto the other toe.
• Step that leg out into a long lunge and hold for a beat.
• Alternate down the floor, no rush.

Common mistake: Short, quick steps. Make each one long and deliberate.

• From standing, hinge down and walk the hands out to a plank.
• Hold the plank a beat, then walk the feet up to the hands.
• Legs as straight as your hamstrings allow.

Common mistake: Letting the hips sag on the way out.

• Back, head and forearms against the wall, elbows bent to 90°.
• Slide the arms up as high as you can while keeping contact, then pull the elbows back down to your ribs.

Common mistake: Ribs flaring and the back arching to reach higher.

• Stiff ankles. Bounce off the balls of your feet with only a little knee bend.
• Spend as little time on the ground as you can, like the floor is hot.

Common mistake: Landing on the heels or sinking into the knees.

• Swing the arms back, then throw them forward as you jump out, not up.
• Stick the landing: feet hip-width, knees over toes. Hold it for 2 seconds.
• Mark your best one each session.

Common mistake: Knees caving in on landing, or falling forward out of it.

• Feet together, hop side to side over a line as fast as you can.
• Stay on the balls of your feet with short, quick contacts.

Common mistake: Hopping too high. This one is about speed, not height.

• On your back, feet flat, drive through the heels and squeeze the glutes at the top.
• Ribs down — do not arch the back to get higher.
• Pause a second at the top of every rep.

Common mistake: Feeling it all in the hamstrings. Push through the heels and squeeze.

• Hands just outside shoulder width, body in one straight line.
• Lower until the chest is a fist's height off the floor.
• Too hard? Put your hands on a bench — raise the hands, don't drop to your knees.

Common mistake: Head diving toward the floor ahead of the chest, or hips sagging.

Knees down is fine.

• Back flat on the wall, thighs parallel to the floor, weight in the heels.
• Breathe. This one is about staying, not moving.

Common mistake: Sliding up as it gets hard. Hold the height or end the set.

• Arms straight up, knees and hips bent to 90°.
• Press the lower back flat into the floor and keep it there the whole set.
• Slowly reach one arm overhead as the opposite leg straightens. Alternate.

Common mistake: The lower back arching off the floor. Shorten the range until it stays down.

• Elbow directly under the shoulder, feet stacked or staggered.
• Drive the bottom hip up so the body makes one straight line.
• Breathe normally the whole hold.

Common mistake: Hips sinking toward the floor, or rolling forward onto your chest.

• Heel to the glute, knees together, tuck the tailbone under.
• Hold a wall so you can relax into it instead of fighting for balance.

Common mistake: Letting the knee drift out to the side.

• On your back, ankle across the opposite knee, pull the bottom thigh toward you.
• Head and shoulders stay down on the floor.

Common mistake: Pulling on the crossed knee instead of the thigh behind it.