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Full Body · Base

Truck Stop Total 20

Truck Stop Total 20 preview
Full Body · 20 min
Truck Stop Total 20

One squat, one push, one hinge, one pull. Hits everything with zero equipment.

20 min
Base
Truck stop
Session timer
0:00

Space needed

6ft x 6ft, cab step required

Warm-up

  • Air squat with reach
    45s

    Chest tall, sit between the heels, reach the arms up on the stand.

  • Push-Up
    8 reps

    At the top, push the ground away and spread the shoulder blades.

  • Bird Dog
    8/side

    Reach long, no hip drop.

Circuit — 4 rounds

40s work / 20s rest, straight through
  • Bulgarian Split Squat
    40s/side / 20s

    Rear foot on the cab step, torso tall, drive through the front heel.

  • Push-Up
    40s / 20s

    Body one long line, elbows at 45 degrees.

  • Reverse Lunge
    40s / 20s

    Long step back, back knee kisses the ground, drive out of the front heel.

  • Inverted Row (trailer strap or door frame)
    40s / 20s

    Lean back, pull the sternum to the hands, no shrug.

Finisher

  • Plank
    60s

    One line from head to heel, breathe through the burn.

Coach note

This is your bread and butter. Do this 3x a week and you'll feel new in 30 days.