Name: Playbook - Jessica Cahoy - 20 Minute Challenge Week 1 Day 3 | Abs + Lower Body
Uploaded: 2024-03-26T12:35:29.310Z
Duration: 45 min
Description: 20 Minute Challenge Week 1 Day 3 | Abs + Lower Body

My legs will be screaming tomorrow 🔥🔥

Jessica

Meghan

Lauren

Kathe Martin

Always love a bunch of shorter amraps!! Makes it go fast!

Melissa Hale

Jennifer

Another great workout. I was able to challenge myself with heavier dumbbells.

Adrienne Jenkins

Loved the diversity!!! I love cardio with weights!

Tara

Warm Up C from the Warm Up Bubble

A. AMRAP 8
300 m Row (or 1 Minute of cardio)
14 Weighted Sit Ups (alt: regular sit ups, GHDs)

REST 1 MINUTE

B. AMRAP 6
300m Row (or 1 minute of cardio)
14 Lunges (L+R =2 with a barbell, DBs, or bodyweight)

REST 1 MINUTE

C. AMRAP 6
300m Row (or 1 minute of cardio)
14 Deadlifts (Alt: DB Deadlifts)

- Get into rower and adjust foot straps and damper to your liking 
- Grasp the handle and row
- Legs first
- Lean slightly back at the end 
- Finish with the arms 
- Reverse order to starting position 
- Repeat for time, distance, or calories

Rowing erg

- Bend your legs and place feet firmly on the ground to stabilize your lower body
- Hold a weight at your chest
- Curl your upper body all the way up toward your knees
- Lower yourself back down

Weighted sit up

A. AMRAP 8 Row/Sit Up

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Back Rack Lunge

B. AMRAP6 Row/Lunge

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

C. AMRAP6 Row/Deadlift

Sit Ups
GHDs
DB Lunges
Bodyweight Lunges
DB Deadlifts
Lateral Leg Raises
Jump Squats

- Lay on the ground with knees bent the soles of your feet on the ground
- Come up and touch the floor
- Go back in a controlled motion 
- Engage your core

Sit up

- Position yourself in the GHD
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD sit up

- Start with both dumbbells at your shoulder
- Step forward with one foot and lower down until both knees are at 90 degrees
- Return foot to starting position and repeat on the opposite side

DB Lunge

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight lunges

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Control your leg as it falls back to center
- Repeating the movement for reps

Lateral Leg Raise

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Alternatives

20 Minute Challenge Week 1 Day 3 | Abs + Lower 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

20 Minute Challenge Week 1 Day 2 | Upper 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 3 | Abs + Lower Body

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