Name: Playbook - Hannah Bower - 20 Min Bodyweight Fullbody 11.24.21
Uploaded: 2024-03-06T20:30:23.524Z
Duration: 20 min
Description: 20 Min Bodyweight Fullbody 11.24.21

Janine Ducharme

Ashley 

Quick and powerful workout that left my breathless!

Sheina

Awesome! Challenging for 20 minutes! Thanks for always being positive and pushing me to do my best. ♥️

Natalie

Absolutely love your workouts!
Question: for the Lunges, commandos, single leg reach. I know it says reps per side so is the first round technically 40 commandos etc? Or 10 per side to make 20?

Mandi

So good! Quick but effective. My legs were burning!!

Katie

What a great little workout. Need to work up to doing them without modifications but I enjoyed it so much I’ll probably try it every few weeks to see how I progress. :)

Cristine

Victoria Leon

Short and simple, but it spikes your heart rate!

Sarah Mauricio

Great workout love the 20 minutes or less fast and effective I was sweating!

Charissa

Emily

Amazing workout! I sent you a message on Instagram, but I’m sure you get a lot and can’t make it through all of them. I sent progress pictures because I’m in shock with myself lol I’ve been trying to get healthier for YEARS and this is the longest I’ve stuck with it (only 10 weeks 😬). I’m so thankful for this app and you for all the work you put into it.

Ashley

Love these 20 minutes workouts! Perfect !

Hannah

Man am I out of shape after being sick for a week. Amazing how fast it goes!

Megan

Yes! Yes! And more YESES!!! Are these the type of workouts coming in your 3.0 program? I love them!!!!

Tamara

No rest breaks, did all 5 rounds and about to add a little upper body ✔️ happy gobble gobble day!

Rach

A great, “quick” workout that got my heart rate up!! Also I great way to start off my thanksgiving! Happy thanksgiving to you and your family. I’m so grateful for you!

Keri

Michael

Happy almost Thanksgiving! 

This weeks 20 minute or less is a ladder workout! 

All you’ll need is your body, but you can absolutely add weights, bands, or booty bands to these to turn up the 🔥

You’ll do 4 (if time is available a 5th round) rounds of the following movements. Be sure to look at the reps because each round the reps decrease.

First round is 20 reps. Second round is 15 reps. Third round is 12 reps. Fourth round is 8 reps. IF you still have time within your 20 minutes, you’ll do a 5th round of 16 reps.

Squat jumps
Commandos 
Jumping lunges
Toe touches 
Sumo squat pulses 
Plank dips

You’ll start each movement with 20 reps, then the next round you’ll drop down to 15 reps, the third round you’ll drop down to 12 reps.

Round 4 you’ll drop to 8 reps.


IF you still have time within your 20 minutes, you’ll do a 5th round of 16 reps.

Modifications: you can add a booty band or light hand weights for difficulty. To modify you can take the jump out and do air squats.


These squat jumps will spike you’re heart rate! 

Keep your knees pointing straight ahead (don’t let them fall in).

Get that booty low, and keep you’re core engaged the whole time. 

If you cannot jump you can squat to toe raise or do regular air squats.

Squat Jumps

Modifications: you can do these on your knees or you can do shoulder taps, or both! 

Reps: total reps. 

You know the drill! Keep your core tight and hips square as you go from plank to forearms.

You can always go down onto your knees if you need to.

Commandos

Modifications: add a booty band or light hand weights for difficulty. To modify for easier, take out the jump.

Reps are per side.

Jumping mountain climbers, aka alternating jump lunges. 

These will spike your heart rate. 

You do not have to jump to feet together in the middle, you can absolutely jump straight into the next lunge.

Jumping Mountain Climbers

Modifications: limit range of motion, or perform vertical toe touches (feet straight up in the air, do not lower them, crunch your upper body to reach your toes).

Reps are per side.

Form:
- engage your core 
- brace your TVA
- touch your alternate arm to your alternate toe 
- only lift and lower to a range of motion you can control pressure on.

Single Leg Toe Touches

Modifications: place your bottom knee down on the ground for support. You can also elevate your upper body on a surface, and feet on the ground for additional support:

- Place your forearm on the floor
- Lift your hips up and down
- Keep your core engaged

Side plank dips

Weight is optional!

- Start in a wide stance with your feet pointing out
- Hold the dumbbell with your arms extended
- Push your hips back and come down
- Come back up without fully extending

Sumo pulses

20 Minutes or Less 11.24.21

20 Min Bodyweight Fullbody 11.24.21

Katie Hughes

Shelby

Excellent! Started with the mile run and had a great workout! 
For the split squats: you said as long as there’s no pain it’s fine but what about tingling? There’s no pain but when I get to a certain range with my left leg it starts to tingle.

Morgan

30 Min Gym Legs 7.7.22

Shalana Brinkman

Carina

25 Min Dumbbell Fullbody 6.2.22

Monica

Taylor Agee

Really great workout if you don’t have a lot of time or maybe you want smthn quick but still a great workout.

20 Min Kettlebell Fullbody 4.29.22

Molly

Kaitlyn

Eugenia

20 Min Bodyweight fullbody 4.22.22

I only had a little over 20 minutes to spare today so I wanted to make the most out of that time! I loved that circuit!! My joints are feeling so much better today too!!! 🍑🦵🔥👊🥵💪😍

Lindsay

Needed a quick workout and this was perfect! Got the heart rate up and kicked in a sweat!

Lacy

I finally got dead bugs figured out 😅 coordination isn’t my forte

Audrey

20 Min Dumbbell Fullbody 4.2.22

Shanele

Sara Paterson

Bekah

15 Min Glute/Booty Burner 5.2.22

Love the low impact workouts for when I’m on my period! They’re perfect. Get a little lift/pump in without the intensity

Navita

20 Min Low Impact Tabata 3.4.22

Great start to my morning!! I love a ‘workout with Hannah!’ Motivates me to follow along with you and try to keep up, while also knowing my limits! And thanks for showing modifications! Definitely couldn’t do the elevated planks with my feet on the stairs but I knew I could just do a normal side plank and do great!

Amazing workout and most importantly incredible feeling afterwards 😊 super proud of myself, another great day with Hannah 💪

Anna

Definitely felt less than coordinated on the side steps up the stairs 😂 good sweat sesh though!!

Brooke

30 Min Stairs 2.3.21

Perfect workout when you want something quick but effective! Was able to do it outside while my kids played!

Jordyn

Love how easy this is to fit into a busy schedule when you just need some quick no-equipment HIIT 🔥🔥🔥

Mela

Great Hiit. Really got my heart pumping, legs burning and sweat dripping.

20 Min Body Weight 2.5.21

All I had was10 minutes and I love that there is an option to complete something in that time.

Loved it. Quick sweat session when you only have 10 to 15 minutes!

20 Min Bodyweight Fullbody 11.24.21

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