Name: Playbook - Sally McRae - POWER 20 Total Body Training
Uploaded: 2022-12-23T16:26:17.629Z
Duration: 20 min
Description: POWER 20 Total Body Training

Samantha

All the sweat! What an awesome workout 👏🏼

Paola

Kristen

Cassy

Suz…

Amber Zychowski

This workout was for my mama. The stronger person I've ever known. She fought until her last breath.

Nikki

That one legged Swiss ball move…comical! 🤪 Gotta work on that one!

Awesome!! Feels so good to be able to test & stregthen my body again!! Ty! 💪🏼🙌🏼💛

Shawnette

Harder than i think every time!! Great workout

Jennifer Lagerbohm

Cecilia

Man that was hard! Didn’t need my run warmup.😂 curious why the timer is 45 sec for the dumbbell exercises? If it’s to allow setup time, I could use that for the ball stuff too!

Jennifer

Couldn’t swipe through the different exercises in each sub-set.  It took me from cardio to strength to core instead of allowing me to go through all the exercises in each area.  Rare miss on the app

Great workout!! -16 today in MT. Garage gym was out… but no excuses, brought my dumbbells inside and got to work! #DTW! 💪💪💪

Jordan

Kristi

Thomas

Great workout to start the day and complement rubbing!

Maia

Perfect for a quick burn . I also did each set as a circuit to keep the heart rate up the whole time

Laura-Jayne

On a work trip needed something quick to get my whole body working and this just did it. Thank you so much Sally.

Beth

First training that I picked up, loved it.

Flávio

Awesome! Short, sweet, and shweaty! Thanks so much, Sally! 💛💛💛

Hannie Ylagan-Nicanor

Harder than it looks!!! Great start to the week

Michelle Logan

Mandy

Steffanie

Couldn't work out how to get  the app to cycle through each exercise with timer. Had to consistently tap the screen

Dale

Jessica

Damn the high knees and the Swiss ball 🥵🔥

Frannie

Chrissy

Martha

It was great!! Perfect workout when you have short time!! 
I do have one question for you- how do you eat/recover after a hard workout? 
Thanks Again!!🏃‍♀️

Jason

Grace Fa’avesi

Andrea

Irene

Michelle

Christine

Haven’t felt like doing much a few weeks out after my 55K. This was perfect!

I haven’t sweat this much in ages! Great push

Teisha

All the sweat! Great whole body workout 💪

Sarina

Frnak Sanchez

Jessica Preston

Kristin

Loved it! But the timing system was clunky. I’d love to be able to start the workout and do it all the way through with timer and breaks built in. If it has that capability already, it wasn’t clear to me how to set it up that way! Otherwise 5 stars!

Annie

This 20 minute workout will have you sweating, building muscle and burning fat with its mix of weights, cardio and short rest breaks. 

To ADVANCE this workout, you can more sets OR add on any type of cardio at the end. Think running, cycling, stairmill, rowing, or swimming. 

This is a powerful workout to do when you’re short on time or traveling! 💪

Do each exercise for 30 seconds, then rest for 10 seconds before moving to next exercise. Rest for 30 seconds between each round.

After you do all 3 exercises, repeat them 2 more times for a total of 3 rounds.

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

Jump squats

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Run in place with high knees for time 
- Increase speed as you feel comfortable

High knees

Cardio Tri-set

Use dumbbells or kettlebells and if you need varying weight, have it nearby as you’re working different muscles. 

Do each exercise for 20 seconds.
Rest for 10 seconds then move to next exercise.
After the 3 exercises are complete, rest for 30 seconds then begin next set. You’ll do 3 sets of these 3 exercises.

- Start with dumbbells at sides and feet close together
- Clean dumbbells to your shoulders, step wide, press hips back and lower down until 90 degrees

Dumbbell hang squat cleans

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

Dumbbell deadlifts

- Start with dumbbell in both hands and feet under shoulders
- Step forward a few inches and lower down until both knees are at 90 degrees
- Press through the front heel and stand up then alternate.

Dumbbell Step Lunges

Dumbbell Tri-set

Do each exercise for 30 seconds then rest for 10 seconds before moving to next exercise. 
Do all exercises in the set then rest 30 seconds before beginning next set. 

Do 3 sets total.

-Use hands to stabilize trunk as you lean back. Contract and and extend legs out.
-Exhale out and inhale as legs come close.

Assisted V-Crunches

-Drive knee to elbow
Keep abs engaged and hips slightly lifted

Plank with knee drive

TWO OPTIONS here:
-One leg pulls or two 
-Engage abs and keep shoulders directly over wrists

Swiss Ball Plank w/Knee Tuck

-you can use a foam roller or ball for this. If you don’t have access to either, then modify by doing elevated hip raises/bridges

-stay smooth and controlled as you pull toward your glutes

Hamstring curl w/Swiss Ball

Core Giant Set

POWER 20 Total Body Training

René

Great compound moves. always find the plank rows tough but loved the tricep press and the seated side to sides with raise.
choosing strong 💪

POWER 20 Total Body Training

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