Name: Playbook - Hannah Bower - 20 Minutes or Less 12.2.21
Uploaded: 2022-09-27T16:49:06.359Z
Duration: 20 min
Description: 20 Minutes or Less 12.2.21

Nicole

Tricia

Jaclyn

Morgan

kaylee

I’m definitely going to do this again! Right before this, I did your core guide Week 1, Day 2. It has helped me to really focus on my core and do modifications so I can engage my core properly. I’m excited to see how strong I’ll get in the next 8 weeks!

Keri

Loved it! Easy to follow and just do right in my own basement 👍

Thank you! Thank you for such great and short workouts! I can feel like I can make 20min to workout and feel great about it! 🙏🏾🙏🏾

Gladis

This weeks 20 minutes or less is a core workout! 

This workout is one giant circuit, 10 reps of everything.

This should take you 7-10 minutes to go through, so if you’re up for it go through it one more time!

All you need is your body. Although you can add weights to make this more challenging.  

There is zero rest (or as minimal rest as you can) between movements.

Recommended reps= 10 reps per side ( I alternate 5 circles in each direction until I hit 10.

Modifications: go onto your knees, or place your hands on an elevated surface. You can also just rock forwards and backwards if your shoulder mobility isn’t up to circles yet.

Form:
In a plank position engage your core 
No sagging or piking 
Protract your shoulders 
Using your core and shoulders press weight forward into circular motions.

Plank Shoulder Circles

Reps:10 bear plank knee taps into 10 bear plank shoulder taps.

Modifications: If you cannot do the taps just yet then it’s perfectly okay to just hold a bear (or any type of modify plank) for 30 seconds.

Form: 
-Start on your hands and knees 
- neutral spine, engage your core
-press into your hand and toes so that your knees hover just above the ground 
- keep your hips still and square as you tap alternate arm to shoulder 
-keep your core engaged as you gently lower your knees to tap the ground.

Bear Plank Knee Taps and Shoulder Taps

Reps: 10 dips per side 

Modifications: place both or one knee down to add support. Limit range of motion. Or start by shifting weight from one forearm to the other.


Form:
-Keep your hips lifted, butt lowered, and core engaged. 
-Only twist/rotate as far as range of motion will allow.

Plank Hip Dips

Reps: 10 per side 

Modifications: keep your top leg down and just crunch your upper body, use your top hand down for stability and balance.

From:
-Lay on your side
-Bend your knees at a 90 degree angle 
-rotate your chest open by reaching your top arm backwards toward the ground
-engage your core and lift your chest and your knee towards the middle

Side Crunches

Reps: 10 per side 

Modifications: limit range of motion 

Form:
- Lay on your back 
-Core engaged
-Place one foot down on the ground
-Touch the other toe to the ground and then lift it to 90 degrees 
-lift your chest UP first and then twist opposite elbow to meet your knee 
-Lower both your upper and lower body together

Alternating Crunches

Reminder. First reps are a demonstration of doing this movement wrong! Momentum is used to lift chest off the ground.

Make sure to maintain engagement and keep shoulder blades off the ground ever so slightly!

Toe Touches

Modifications: place one foot down and use just the tip of your toes to gently use as support to lift your hips. 

Form:
- Lay on the ground with your legs extended above you
- Raise your hips of the floor
- Use you abs to come down in a controlled motion

Butt lifts

You do not need a couch for this! Place your legs in a wide straddle position and perform a crunch. 

Straddle can be feet on the ground wide, feet 90 degrees in the air wide (like a diamond, or feet straight up towards the ceiling and straddle 

Form:
- Lay on the ground placing your feet wide into a crunch 
- Bring your upper body up reaching towards your toes
- Squeeze the top of your abs as you come up

Straddle toe touches (do not need a couch)

Reps: 10 per side 

Modifications: limit range of motion 

Form: 
-Start laying on your back knees 90 degrees, hands pointed to the ceiling 
-Engage your core 
-Lower opposite knee and arm as far as you can go while maintaining cod pressure 
- breathe on the way out as you lift them back to staring

Alternating dead Bugs

Modifications: lift just your upper or lower body, or alternate

Form;
-lay on the ground on your back 
-place your feet together and drop your knees out to the side
-place your hands behind your head 
-crunch your upper and lower body up at the same time
-Imagine someone pulling your knees + chest to the ceiling while keeping knees falling to the side!

Frog crunches

Modifications: tie a band to a steady surface and hold onto the other end as you lower 

Form:
-start seared on your butt
-slowly lower yourself to the ground one vertebrae at a time 
-keep your core engaged and chest tall and pointed towards the ceiling as you sit up 

This is such an important functional movement. Learning to engage properly sitting up or laying down to prevent coning or rounding! Especially pregnant or postpartum

Eccentric sit ups

Reps: 10 per side 

Modifications: place bottom knee down, or place forearm on a elevated surface like a chair or bench 

Form:
-start in a side plank position 
- keep your hips lifted 
- crunch your top knee and top arm together to touch or close to, as you can 
-lower back down

Side plank crunch

To make this more challenging perform in a bear plank position ( knees off the ground).

On the inhale: relax and lengthen the PF and breathe into ribcage laterally: belly will expand some ( check out the video on engaging the PF correctly)

On the exhale: engaging the ENTIRE pelvic floor. Not just a kegel or holding in your pee. Then you will wrap your TVA by thinking about pulling your hips together, middle sides together and ribs together: zipping up a coat or hugging your baby or organs!

As you exhale extend hand and foot as far away from one another a you can and hold.

Pelvis stays neutral and doesn’t shift

Spine stays neutral and knees under hip

Bird dogs

Make sure to really retract the shoulder blades and protract them as you push into a round back.

Inhale as you round back. Exhale as you arch your back 

This should be a nice stretch on those core muscles 💛

Cat cows

20 Minutes or Less 12.2.21

Excellent at home thanksgiving workout! Minimal equipment and tough workout!

Sarah

Jenna

Cardio/Strength 11.23.22

Bailey

Running/Cardio 11.21.22

Those rows at the end definitely catch up 🥵

Jackie

My wrist gave out during the rows with kettle bells, so I switched to dumb bells for more support. I thought I’d be super embarrassed, but I actually just laughed at myself and kept going. One year ago I would have been mortified, but now I understand that everyone makes mistakes, and if you’re not your not growing 🤷🏼‍♀️

Autumn

Rachel S.

Gym Upperbody Pull 11.19.22

Didn’t feel like working out today, but I still showed up and pushed my body🙌🏼

Chiara

Gabi

Dumbbell Upperbody Push 11.17.22

Love the theme, can you put all these together and a highlight/package... Along with the cookie and legs thankful theme?
A. 8x5. 8x7,5. 6x10. 5x10. 5x10.
B. 8x10. 7x12,5. 5x15.  5x15. 5x15.

A. 13x5. 13x10. 10x15. SS.
B. 13x25. 13x40. 10x55. SS.

A. 10x5. 10x7,5. SS.
B. 10x5. SS. 8x5.

A. 60secs, 15. 60secs, 17,5.

A. 8 each way

Leigh-Ann

Dumbbell & Cable Shoulders 11.15.22

Beast of a workout. That triset?!? And then the finisher was…whew.

Aubrey

Aissa Trevino

Julia grammenopoulos

Dumbbell Lower Body 11.14.22

Loved this workout! Quick but fun! Combos were great!

Dumbbell/Band Quad and Calf 11.10.22

Jessica

Natalia

11.8.22 Gym Hamstring and Glute 11.8.22

Nice pre- Turkey induced coma sweat 😅 🦃

Baylee

Brittany

10 Min Core 11.7.22

Enjoyed this one. Those scapular pu are really interesting and I want to start incorporating those more!

Caitlin

Ciara

Really enjoyed this one 😍 can barely hold my phone up lol

Dumbbell Delt, Scapula, Biceps 11.4.22

Definitely need to come back to this one more often! Such a great stretch!

This helps my back is always tight and I could feel this

Anna luise

Do you have back pain? Try this circuit

Oh my gosh. This was a challenge!!!! My legs were on fire and then my arms were lol. And then my abs!! I really enjoyed this one. Happy Monday ❤️

sneaky but great abs. Crazy effective for a short sesh...
2x20lbs for the legs

Exactly what I needed today. I was sweating like a horse 🤣

DB Only Full Body Challenge

Ashley

This was an awesome workout!❤️❤️❤️ The Copenhagens got me!

Sumaiya

Katelyn

Gym Legs: Targets a bit of everything

Great workout took a week off and came back strong !

🥵😵O.m.g. i wanted to barf towards the end and was red faced still when i got home from the gym! And that was only 3 rounds instead of 4!

Laura Thomas

Bodyweight HIIT burner 🔥

All over, seemed quick haha but sweeeaatttt, like it!

Maria

Vacation DB Workout

I LOVED this one. It wasn't too long but I still got a great workout in. That last complex 😵‍💫🤣

My butt is gonna be feeling that workout for a couple days🔥😂😂

First good leg day in 2 weeks. Thanks for always kicking my butt!

Samantha

Leg Day Challenge Workout

This is way harder than it looks! 🥵🥵

Shelby Hosman

Meaghan

Core Challenge

Maddie

OUCH… can’t feel my arms but great burn!!! Had to go super light and still burned!

Lacey

Quick Upper Body Challenge

Holy smokes!!! I think you need a new category now, fit like a gymnast.

Shivani

Getting back in the swing of things and this was a great starter!

Kristen

Body weight HIIT- 12 min

Not a bench to be had so we used a stability ball for the push-ups and a platform extension for the Copenhagen planks which were devious 🥵

Swapped out some exercises and used the smith machine only, went 5 rounds and very pleased with myself!!

Rachel

Gym/minimal Full Body- 35 min

Anna

Mikayla

20 minute or less 5.20.22

Tracy

I’m a pool of sweat! I did the 30 minute option which was roughly 3.5 miles for me. It was a fun, creative and interactive way to get to that distance!

Taylor

Cady

5.18.22 Running/Cardio

All I needed for a saturday workout. 👌🏽👌🏽👌🏽

Elaine

30min can be tougher than it looks. Particularly last set is tough, arms and legs jello

Hana

Holy wow. My entire posterior chain is on fire (in a good way 😂). I forgot how good it feels to be this sweaty.

Haley

5.16.22 Weekly Challenge

Perfect for a quick but beneficial workout! ❤️

4 rounds in 20 minutes after baby boy went down for the night. Good short workout! Just did regular kb swings, don’t feel comfortable adding in the squat swings just yet. Thank you for keeping me moving!!

5 rounds in 30 min. Split out the push-ups by themselves to help with good form

5.13.22 20 Minutes or Less

7 rounds in 35min👍🏽👍🏽 I liked this workout. Minimum weight and still feeling the burn!

Tamara

My coffee kicked in and I got 7 rounds in 40 minutes! (Barf)

🍑 💪🏽 🔥 💪🏽 🍑

5.9.22 Weekly Challenge

6.5mi in an hour… had to modify to the elliptical with a hurt foot, but sweaty af nonetheless 🤷‍♀️

Running Cardio 5.5.22

I have been adding this onto my weekly glute day for over a month now and I can tell SUCHHH a big difference in my glutes!!!! Holy butt burn.  So obsessed with the progress Ive seen!!! 🙌🏼

Katie

Second time doing this routine! Last time it left me with a sore booty and obliques 🔥

This was not a joke!!! My booty definitely burned 🔥

20 Minute or Less : Booty Burner

Perfect workout when I didn’t want to work out!

Kayla Lennon

Got my heart rate waayyyy up! Loved it! 💪🏻

3.25.22 20 Minute or Less HIIT

HOLY SWEAT!!! Seems like an easy workout until the sissy squats hit 🤪

Short and extremely effective!!! I hope I’m doing that sissy squats right!!! Lol

Alexandra

I’m not at a gym so I didn’t have the leg press or back extension equipment so bummer there.

20 Minutes or Less 12.2.21

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