Collin's At-Home 20 Minute Shredders
Dad's Bod
Strength & ConditioningBuilt for busy dads who don’t have hours to train—but still want real results. These 20-minute, high-intensity workouts are designed to burn fat, build muscle, and keep you moving with purpose. No gym, no wasted time—just efficient, hard-hitting sessions you can do anywhere. Whether you’re squeezing it in before work or after the kids are down, these workouts deliver maximum impact in minimal time so you can stay lean, strong, and ready for anything.
Pull Day Circuit
A
Circuit A (10 Min AMRAP) Jump rope – 60 Band rows – 20 Band curls – 15 Superman hold – 30 sec
Pull Day Circuit Round 2
B
Circuit B (10 Min AMRAP) Jump rope – 50 Single-arm band row – 12/side Hammer curls (band) – 12 Rear delt band pull-aparts – 20
Conditioning
A
Full Body Circuit
Circuit A (10 Min AMRAP) Jump rope – 75 Burpees – 10 Squat to press (band) – 15 Mountain climbers – 40
Conditioning
B
Full Body Circuit Round 2
Circuit B (10 Min AMRAP) Jump rope – 60 Jump squats (vest optional) – 12 Push-ups – 15 V-ups – 15
Conditioning
A
Push Day 1
Circuit A (10 min AMRAP) Jump rope – 60 reps Push-ups (vest optional) – 15 Band overhead press – 15 Pike push-ups – 10
Conditioning
B
Push Day 1 Round 2
Circuit B (10 min AMRAP) Jump rope – 50 reps Decline push-ups – 12 Band chest fly – 15 Bench dips (or chair) – 15
Lower and Core Circuit
A
Jump rope – 60 Squats (vest) – 20 Reverse lunges – 12/leg Band RDL – 15
Lower and Core Circuit Round 2
B
Jump rope – 50 Bulgarian split squat – 10/leg Glute bridge (vest) – 20 Plank – 45 sec
Collin Quinn
Bachelor's Degree in Kinesiology. Bachelor's Degree in Nursing. Over 10 years of professional training experience.
Years of training knowledge distilled into one system. Efficient workouts built for real life and busy schedules. The strongest version of you starts today.
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Collin's At-Home 20 Minute Shredders
Collin's At-Home 20 Minute Shredders
Collin's At-Home 20 Minute Shredders
