Name: Playbook - Jessica Cahoy - 20 Minute Challenge Week 1 Day 2 | Upper Body
Uploaded: 2024-03-26T12:35:29.304Z
Duration: 20 min
Description: 20 Minute Challenge Week 1 Day 2 | Upper Body

Jessica

Meghan

Lauren

Lindsey

Adrienne Jenkins

Tara

Loved the quick amraps! Kept it moving along!

Melissa Hale

Jennifer

Warm Up B From the Warm Up Bubble

A. AMRAP 5
2-4-6-8..
Devil press
DB hang clean
Flow: 2 devil press + 2 Hang clean // 4 Devil Press + 4 Hang Cleans // 6 & 6....etc until the 5 minutes runs out

Rest 1-2 Minutes

B. AMRAP 5
Start where you left off on the last AMRAP and work backwards down the ladder. The goal is to finish before the 5 minutes is up (aka: beat your score)
*Example: if you got to 8 devil press + 6 Hang cleans, start there and then do 6 devil press + 6 hang cleans then  4&4, then 2&2

Rest 1-2 Minutes

C. AMRAP 5
2-4-6-8...
Shoulder to Overhead (with a barbell or DBs)
15s cardio sprint (whatever cardio you want)
FLOW: 2 Shoulder to overhead + 15s sprint // 4 shoulder to over head + 15s Sprint // 6 S2O + 15s Sprint...etc for 5 minutes

Rest 1-2 Minutes

D. AMRAP 5
Start where you left off on the last AMRAP and work backwards down the ladder. The goal is to finish before the 5 minutes is up (aka: beat your score) Same format as AMRAP B

A. AMRAP 5
2-4-6-8..
Devil press
DB hang clean
Flow: 2 devil press + 2 Hang clean // 4 Devil Press + 4 Hang Cleans // 6 & 6....etc until the 5 minutes runs out

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

Dumbbell devil press

- Start holding two dumbbells
- Clean the dumbbells up to shoulder height
- Finish the clean by holding the dumbbells above your shoulders
- Reverse the movement back down

DB hang cleans

A. AMRAP5

B. AMRAP 5
Start where you left off on the last AMRAP and work backwards down the ladder. The goal is to finish before the 5 minutes is up (aka: beat your score)
*Example: if you got to 8 devil press + 6 Hang cleans, start there and then do 6 devil press + 6 hang cleans then  4&4, then 2&2

B. AMRAP5

C. AMRAP 5
2-4-6-8...
Shoulder to Overhead (with a barbell or DBs)
15s cardio sprint (whatever cardio you want)
FLOW: 2 Shoulder to overhead + 15s sprint // 4 shoulder to over head + 15s Sprint // 6 S2O + 15s Sprint...etc for 5 minutes

- Begin with dumbbell in each hand at the shoulders 
- Dip torso by bending your knees and press dumbbells up overhead
- Lower down to your shoulders, elbows forward of your body

Shoulder to Overhead

- Work for time, distance, or calories
- Increase speed as comfortable

Sprint

C. AMRAP5

D. AMRAP 5
Start where you left off on the last AMRAP and work backwards down the ladder. The goal is to finish before the 5 minutes is up (aka: beat your score) Same format as AMRAP B

D. AMRAP5

20 Minute Challenge Week 1 Day 2 | Upper Body

Michele Lopez

20 Minute Challenge Intro

Came over after Sore in 24. Ready to continue my progress 😤

Did the body fit version and got a great sweat!

Brittney

20 Minute Challenge Week 1 Day 1 |  Abs + Lower Body

My legs will be screaming tomorrow 🔥🔥

20 Minute Challenge Week 1 Day 3 | Abs + Lower Body

I am a day behind. I usually take the weekends off to do farm work.

20 Minute Challenge Week 1 Day 4 | REST DAY

Terri

20 Minute Challenge Week 1 Day 5 | Abs + Upper Body

20 Minute Challenge Week 1 Day 6  | Full Body

Loving these quick workouts so I can spend more time with my fam before school starts

Wow. Didn't want to workout but I did it. I am a couple workouts behind but I am knocking them out.

20 Minute Challenge Week 2 Day 1 | Abs + Lower Body

I cut the run down to 2 mins but had enough time to finish what I had cut down. 😅 also used heavier weights than what I am used to! 💪🏼

Finished in 18:37 and biked for 475m...Another on checked off

20 Minute Challenge Week 2 Day 2 | Tuesday 7/25 | Upper Body

Went up in weights! Feeling so proud! 💪🏼🙌🏼

1st AMRAP 2 rounds-20 box jumps and 20 second cardio 

2nd AMRAP- 3 rounds and 4 lunges

Legit have sweat in my eyes and burning like a mofo! 🥵

20 Minute Challenge Week 2 Day 3 | Abs + Lower Body

Had to take a rest day today……somehow I have strep.

20 Minute Challenge Week 2 Day 4 | REST DAY

Such a great one! Never been a huge fan of tabata but this one, I’m saving! Love it!

20 Minute Challenge Week 2 Day 5 | Abs + Upper Body

1st and 3rd AMRAPS ✔️ — I needed a quick workout today and this was perfect!! Got me moving and sweating in only 20 minutes. 💪🏻👏🏻😅

So hard to choose!! I did 3/4 and did the ones I thought would challenge me most! Saving the last one for another day!

Loved it! I’m ready to do the 2 I didn’t do

20 Minute Challenge Week 2 Day 6 | Full Body

These styles of workouts are always 🥴 to me but I put my head down and worked. Great way to start a Monday!

Monday = ✅✅ got my sweat on and felt good to move my body. I don’t have a bike so used jump rope for my cardio sprints! That was fun!

20 Minute Challenge Week 3 Day 1 | Abs + Lower  Body

Cut my run down by like 20-30s but I did it! 10 pushups each round 14 the last!

Loved it! Also did the arms EMOM from the bodyfit workout. My arms are noodles!

20 Minute Challenge Week 3 Day 2 | Upper Body

OH stuff is NOT my jam. But I did it! Used a band for the squats and a med ball for the lunges. My shoulders were SCREAMING!

Had to fitness freedom this one, feeling under the weather! More than nothing!

20 Minute Challenge Week 3 Day 3 | Abs + Lower Body

20 Minute Challenge Week 3 Day 4  | REST DAY

Loved it! Was raining and I did the farmer carry! (FOMO) HAHAA

20 Minute Challenge Week 3 Day 5 | Abs + Upper Body

20 Minute Challenge Week 3 Day 6 | Full Body

Loved the mix up! Got .52miles on the 5 min cardio

20 Minute Challenge Week 4 Day 1 | Abs + Lower Body

Robbie

Living these quick workouts for when travelling! Also, so easy to adjust for whatever the gym at the hotel has!

Alyssa

20 Minute Challenge Week 4 Day 2 |  Upper Body

Hello legs!! 🦵 Got through all the rounds the 1st round. Then 3 rounds + 10 on the 2nd round. I finished it all in 12:37.

20 Minute Challenge Week 1 Day 2 | Upper Body

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