Name: Playbook - Hannah Bower - 5.13.22 20 Minutes or Less
Uploaded: 2022-09-27T16:49:06.503Z
Duration: 20 min
Description: 5.13.22 20 Minutes or Less

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!!

Brittany

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

Rachel

Holy sweat.... that's all I've got to say

Kassandra Soto

Sarah

Morgan

Welcome to this weeks 20 minute or less workout!. 

All you need is a pair of weights or kettlebell🔥

Set your timer, turn on some good music, and see how many rounds you can do in twenty minutes!

Modifications: do push-ups on knees, remove weights and do shoulder taps, step forward instead of jumping forward for burpee

1 rep= right arm push-up row+ left arm push-up row + burpee

Renegade row + burpee

- Start with your feet at a shoulder with stance
- Descend by flexing at the knees, pushing your hips back
- Come down until you break parallel
- Push through your heels extending your legs to come up
- Press the dumbbells above your head

Squat to press

Modifications: eccentric sit-ups, crunches, or any core movement you can do

Remember eccentric motion is important! That’s where you gain strength!

Control and engage your core on the way down.

Sit-Ups

Modifications: standard kettlebell swing!

1 rep= 1 standard swing + 1 squat swing 

Please don’t be intimidated by this movement. When in doubt just do standard kettlebell swings! 

You’ll do a standard swing, then squat down to a frog squat position for your next swing, and then stand back up. Alternate between the two.

This movement is more about timing and getting used to the coordination than it is about strength.

Again, you can always do standard KB swings.

Kettlebell Squat Swing

20 Minute or Less 5.13.22

5.13.22 20 Minutes or Less

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

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

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

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

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. 👌🏽👌🏽👌🏽

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

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

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.

5.13.22 20 Minutes or Less

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