Name: Playbook - Hannah Bower - 3.25.22 20 Minute or Less HIIT
Uploaded: 2022-09-27T16:49:06.428Z
Duration: 20 min
Description: 3.25.22 20 Minute or Less HIIT

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

Kayla Lennon

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

Aissa Trevino

Leigh-Ann

Did 4 rounds and really all
I had in me to do today but a good way to just get my body moving!

Ashley

Whew! Got through a little over 7 rounds in 20 minutes so I decided to go for it and complete 10 rounds. Lol. Took about 26 minutes. Modified the push ups to knees and did mountain climbers from the floor to protect core (days shy of 7 months pregnant!)  Sooooo 🥵!

Aubrey

Sarah

Rachel

Perfect quick hiit I did at home before I have to get ready for work! SO good!!! 💪💪🥵

Meghan

Goal was to get it under 20 minutes. Did it in 19.23 🎉

Taylor Neuman

Kelly

Listen kids- this is why you always read or watch the full instructions. I didn’t realize until round 4 that we were doing 3 different toe raises in that set of 15. :) maybe I’ll do some to raises every time I get up from my desk today to make up for it !

Cristine

So great! Needed this since 8 week 3.0 ended. Been so sad. Next 6 week program is through someone different but I need a challenge. Something I haven't done. On top of this our dog got hit by a car last night and I've been feeling so foggy and upset. This literally made me feel myself again. Wish we could connect and get a workout in. I'm a SAHM with 3 kiddos and am always looking for a workout buddy. If you ever do group exercises with other women in the Highlands Ranch area let me know! Thanks for always making the time and putting these videos together. Your a Saint!-Bridgid Skidmore

Bridgid

Loved this! Quick enough to do on my lunch break, got 5 rounds in.

Lacey

A quick, but effective workout that made me heart rate go up, and made me sweat! I feel the burn in my thighs already! Thank you!

Kaley

Kayla

Emily

Loved it! Went 5-6 rounds! 💪🏻🙌🏻

Alexandria

That snatch side lunge is a challenge! My range of motion having a weight on sucks, but I’ll get better. Challenge accepted, lol!

Elaine

Phew, those snatch- side lunges had me starting off wanting to quit. But I kept going and I got better at them 🙌

Nicole Loewen

Morgan

This is just what I needed! Extra bonus - my 16 month year old followed along and brought out the 2.5 lbs to mirror what I was doing!

Keri

This was a nice quick sweat! In and out in 20!

Shreya

Love the quick workout. It’s perfect for naptime! I pushed myself 2 more rounds because it was already a short workout and each exercise was only 5 reps!

Alexa Gruener

This weeks 20 minute or less is high intensity.

It’ll be as many rounds as you can within 20 minutes (or however many minutes you have available).

This is full body. You will just need a medium-heavy weight and an optional sturdy elevated surface (chair, bench, sofa, ect).

Enjoy!

Set your timer for 20 minutes (or however much time you have).

You’ll turn some music on, turn off your brain, and then move through the following movements as many times as you can.

5 per leg snatch to overhead side lunge 
5 push-up to shoulder taps 
5 per leg explosive runner jumps 
5 feet elevated cross mountain climbers 
5 narrow toe raises, 5 wide toe raises, 5 per foot toe opposite toe raises

This is a compound movement. You’ll do a snatch to overhead straight into a side lunge.

Reps are per side. 

Can use a kettlebell.

Modifications: if you don’t feel comfortable with the snatch, break down the movement. Deadlift the weight, lift it up your shoulder, shoulder press overhead. 

You can also hold the weight by your shoulder, or perform a reverse lunge if side lunge mobility is a challenge. 

Form:
- Stand with core engaged, shoulders retracted and feet hip width distance or wider apart 
-hinge over at the waist and bend at the knees. Pick up the weight. 
-Using your hips and leading with your elbow pulling the weight snatch the weight to overhead.
-Maintain core control as you step sideways into a side lunge.
-Press through your door, using your glutes and core to come back to standing.
-Lower in reverse order
-Repeat

Snatch to Side Lunge

Modifications: you can go into your knees, or elevate your hands onto a surface.

For more in-depth of push-ups and progressions head over to the tutorial highlight 

Form:
-Start in a plank position. Hands underneath shoulders, core engaged, hips lifted but not higher than shoulders, spine neutral, hips square to the ground 
-Keeping your core engaged and elbows out at a 45 degree angle lower to the floor until your chest touches 
-Press through your hands and push back to plank without moving your spine upward or downward 
-Holding a plank position you’ll tap each hand to the opposite shoulder without twisting your hips.

Push-up Shoulder Taps

Reps are per side.

Modifications: remove the jump, or drive to a toe raise instead of a jump 

Form:
-Start with your core engaged and feet underneath your hips.
-Keep your chest tall as you step back with one foot into a reverse lunge 
-Engaging your core press through your glute and the front of your foot to drive your back knee forward to 90 degrees as you push into a jump. 
-Land back into a reverse lunge

Explosive Reverse Lunge

Reps are per side 

Substitutions: you can do these without elevation 

Modifications: elevate your hands, or you can do bear plank mountain climbers 

Form:
- Begin with your feet on an elevated surface in a plank position 
-Core engaged, hands under shoulders, hips square 
- Alternately bring one knee in toward the opposite elbow then return to starting position 
- Repeating back and forth for time or reps

Feet elevated cross mountain climbers

Reps = 5 slow full range of motion, 5 heals together full range of motion, 5 per foot heal down toe lifts 

Substitutions: elevation is optional 

Modifications: to make these harder add weight or bands 

Form:
-Stand with your core braced and shoulders retracted 
-Hang your heels off a plate, book, stair, or step.
-Lower your heels as low as range of motion will allow
-Keeping your upper body completely still and with a slow tempo press through your toes as high as range of motion will allow.

Toe Raises

3.25.22 20 Minute Or Less

3.25.22 20 Minute or Less HIIT

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

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

Dumbbell & Cable Shoulders 11.15.22

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

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!

Nicole

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

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!

Quick Upper Body Challenge

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

Shivani

Jaclyn

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!!

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. 👌🏽👌🏽👌🏽

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

Tricia

20 Minutes or Less 12.2.21

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.

3.25.22 20 Minute or Less HIIT

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