20:20 Exercise Plan

Stage 2 of the 12CC is your 20:20 Exercise Plan. You are aiming to complete this every day for the next 20 days. You will be carrying out 20 exercises which alternate from a repetition exercise (20 reps), to a holding exercise (20 seconds). For example, after completing 20 Jumping Jacks, you will be holding a Hip Bridge for 20 seconds and then completing 20 repetitions of a Spotty Dog etc. Make a copy of the list of exercises and have it next to you when you carry out the session. Within a couple of days you will start to remember the exercises and the order they go in.

Before starting the 20:20 plan ensure you complete a warm up first. It only needs to be 5-10minutes and can be as simple as marching/jogging on the spot or skipping (with or without a rope).

Once you are warm you are ready to go. You must complete each exercise one after the other, without a rest gap in between.  It will take approximately 10 minutes to complete (depending on your fitness level) and it is very important not to lose good form on each exercise by trying to rush through them. If you don’t have a stopwatch to time your 20 second hold exercises, you can simply count to 20 (but be realistic and don’t count to quickly). A final tip – if you don’t have carpet you may want to have a towel or mat nearby for any of the lying or kneeling exercises. Good luck and enjoy!


20 Jumping Jacks

20 Seconds Hip Bridge Hold

20 Spotty Dogs

20 Seconds Squat Hold

20 High Knees

20 Seconds Plank Hold

20 Alternate Leg Lunges

20 Seconds Hip Bridge Hold

20 Squats

20 Seconds Squat Hold

20 Knee in Right Leg

20 Seconds Plank Hold

20 Knee in Left leg

20 Seconds Hip Bridge Hold

20 Crunches

20 Seconds Squat Hold

20 Mountain Climbers

20 Seconds Plank Hold

20 Press ups

20 Seconds Hip Bridge Hold


Use the video link at the top of the page to guide you through any of the exercises you are unsure of.

Please be aware by performing any fitness exercises, you are performing them at your own risk.  The Proof is Not in the Pudding or Lorna Catchpole will not be responsible or liable for any injury or harm you sustain as a result of this video.  To reduce and avoid injury, you should check with your doctor before beginning any fitness programme.

Comment below on your progress and feel free to ask any questions regarding the exercises.

Lorna x

Lorna Catchpole


  1. Charlotte   Ã¢Â€Â¢  

    This all sounds awesome! I’m going to do it!!! Always eat too much chocolate in the winter hehe!!

  2. Lisa   Ã¢Â€Â¢  

    Great just done it, it’s a bit warm here today so didn’t fancy a jog. This was perfect, just love hip bridges, any woman who has had children should be told about these little beauties!!

  3. Kim   Ã¢Â€Â¢  

    Definitely do-able in 10 to 15 minutes. Just wondered if it would be useful to have some simple stretches detailed, or similar video to demonstrate. I can’t always remember how to stretch various body parts.

    • Lorna Catchpole   Ã¢Â€Â¢     Author

      Good idea Kim. I will sort that out over the weekend and post something for everybody. Well done to all those who have already done their 20:20 today and to those who haven’t- there’s still time! Remember it only takes around 10 minutes!

  4. Emma   Ã¢Â€Â¢  

    Just done my first session, i’m sweating and my abs are sore..I imagine this is the idea?!!

  5. Caroline   Ã¢Â€Â¢  

    Will give it a go xxxxxx

  6. Kit   Ã¢Â€Â¢  

    Enjoyed it. Just not confident with the mountain climber. Is there a low impact version?

    • Lorna Catchpole   Ã¢Â€Â¢     Author

      Well done for doing it Kit. A low impact mountain climber would be to start in the same position as a mountain climber but with both legs back and do an alternative toe tap in. However if it is hurting your arms/wrists then do standing high knees again and bring opposite elbow to opposite knee. Let me know how you get on

  7. Kit   Ã¢Â€Â¢  

    Thank you! Managed the toe tap. Third day in and now remembering sequences, getting quicker to do as no stopping for the notes. Enjoying the blog. 🙂

  8. Kit   Ã¢Â€Â¢  

    Didn’t do it yesterday due to dealing with sick toddler . Do I do it twice today to make it up?

    • Lorna Catchpole   Ã¢Â€Â¢     Author

      You don’t need to do it twice in one day. Sometimes things will get in the way (like a sick toddler) but just re focus and get back to once a day! It is when you start missing it 3 days in a row that your focus gets lost! Keep your end goal in sight x

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