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Short Effective Workout


Coached by

Marcus Bystedt
  • Product_icon workout
  • Price Free
  • Level Medium
  • Prerequisites_icon Prerequisites needed
Whole-body program with body weight, no equipment required. Perfect for home or office workouts. The workout can easily be performed at work during your lunch break! If you're working from home, is it important to get in the movement having in mind that you're sitting most of the day - get up, stand up - stand up for your health! Keep it short, keep it simple! 

The byrizz™ Homeworkout Overview;

  • 20 minutes - that's what you need!
  • Use your office furniture to perform the exercises
  • Strength training for the whole body
  • Working at home? This is a perfect lunch break! 
  • Box
  • Chair
  • Yoga Mat

20min funktional bodyweight training at home or office

Follow the workout in the app

Get the best experiance following this workout in the Byrizz app.


Set_lapCirquit training. 3 laps containing

    Set_exerciseSkipping rope · 60 seconds

    Set_rest30 seconds rest

    Set_exerciseHome Training - Leg Deadbug · 20 reps

    Set_rest20 seconds rest

    Set_exerciseHome Training - Hip Thrust · 30 reps

    Set_rest20 seconds rest

    Set_exerciseHome Training - Deep Squat with Stop · 30 reps

    Set_rest30 seconds rest

    Set_exerciseHome Training - Body Saw a.k.a "Bjørgen" · 10 reps

    Set_rest20 seconds rest

    Set_exerciseHome Training - Running Split Squat with Jump · 10 reps

    Set_rest5 seconds rest

    Set_exerciseHome Training - Running Split Squat with Jump · 10 reps

    Set_rest30 seconds rest

Set_lapEnd of lap

Download the app for the best experience

App_store_large   Android_play_store_large

About the app

The app Byrizz is free to use and you can keep your account and use the apps basic features as long as you want for free. In the app you will also find the content you bought here in this shop.

Here are some features you will find in the app:
- Log all types of workouts
- Log weight and body measures
- Import data fron services like Apple Health, Google Fit, Garmin, Runkeeper, Suunto, Polar etc.
- View your results and habits
- Follow friends, boost and comment
- Reach your goals by following our programs and chat with the coach (if included)
- Video instructions for exercises in the programs
- Create social groups and share with your friends
- Gain XP and try to reach new levels

App_store_large   Android_play_store_large

How does it work?

You will follow our workout in the app Byrizz on your smartphone. In the app you will find the workout and perform it any time you want.

How to join:
1. Click the workout you want and then the buy button.
2. As a first step you will have to login with your account or create a new one if you don't have one already. This is the account your purchase will be connected to.
3. After completing the purchase you should download the app Byrizz and sign in using the account you used in the purchase (p2 above). When logged in you will find your workout in the store section of the app. In the app you can also add friends, log all your workouts, track weight and measures and much more.

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