20 MINUTES

20 MINUTES

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20 MINUTES
  • 20m GET STRONGER STRENGTH (BODYWEIGHT)

    Get stronger with this bodyweight strength workout. Warm-up followed by two strength circuits completed for two rounds each.

    - Highlighted exercises: iso split squat, split squat, hollow hold
    - Recommended for runners and cyclists
    - Low-impact, beginner, and pregnancy friendly (modify core exer...

  • 25m INTRO UPPER BODY STRENGTH (DBs)

    Beginner-friendly upper body strengthening workout using dumbbells (5-10lbs). Mobilizing warm-up followed by strength circuit completed for three rounds.

    - Highlighted exercises: wall push-ups, bicep curls, upright row
    - No music

    Equipment needed: dumbbells, elevated surface

    Intensity: 2/5
    Le...

  • 20m SOOTHING HIP-OPENING STRETCH

    Yummy hip stretch targeting the IT band. Stretches are held up to two minutes:

    - Highlighted stretches: 90-90, 1/2 frogger stretch, spinal twist variation
    - No music

    Intensity: 2/5

  • 20m BEGINNER LOWER BODY WORKOUT (BODYWEIGHT)

    Beginner-friendly, lower body strength workout using bodyweight only. Quick warm-up followed by the four best exercises to target the booty, thighs, and hamstrings

    - Recommended equipment: chair and wall
    - No music

    Strength score: 2/5
    Level: Beginner

  • 20m RELAXING LOWER BODY STRETCH

    Relaxing lower body stretch including stretches for the ankles, hips, and hamstrings. Each stretch is held for two minutes. Includes music.

    Equipment needed: rolled-up blanket or towel recommended

  • 20m POWERFUL FULL BODY STRENGTH (KBs)

    Intermediate, full body strength workout using kettlebells or dumbbells (18-25lbs). Two strength circuits and a bodyweight cardio finisher. All circuits completed three rounds each.

    - Highlighted exercises: goblet squat, single-arm row, push-ups, split squat, sprawls, lateral bounds
    - Great work...

  • 20m TONING LOWER BODY STRENGTH (DBs)

    Beginner-friendly lower body strength workout using dumbbells. Warm-up, two leg circuits, and a killer core finisher.

    - Highlighted exercises: SLSL, SL hip raise, 1.5 squat, bicycles, butterfly sit-ups
    - No music
    - No jumping

    Equipment needed: dumbbells

    Strength score: 3/5

  • 20m INTENSE BODYWEIGHT CARDIO

    High-intensity, advanced cardio session using bodyweight only. Four circuits of exercises, including a warm-up, two cardio sets, and a core finisher.

    - Highlighted exercises: sprawls, reverse pull-thru, mountain climbers, high knees, star jumps
    - No music

    Equipment needed: shoes are recommende...

  • 20m CORE BURNOUT (DBs)

    Intermediate core strength workout using bodyweight and dumbbells (5-10lbs). Bodyweight warm-up followed by three circuits of core exercises.

    - Highlighted exercises: reverse plank, mountain climbers, 1/2 kneeling chop/lift, 1/4 get-up
    - No jumping and knee friendly
    - No music

    Equipment needed:...

  • 20m TONING FULL BODY STRENGTH (DBs)

    Intermediate, full body strength workout using dumbbells (5-10lbs). Warm-up followed by three strength circuits completed two times each.

    - Highlighted exercises: sumo deadlift, push press, renegade row, DB pull thru + back fly
    - Low impact and no jumping
    - No music

    Equipment needed: dumbbells
    ...

  • 20m GENTLE LOWER BODY STRENGTH (BODYWEIGHT)

    Beginner-friendly lower body workout using bodyweight and a box. Class structure: three circuits of knee strengthening exercises completed for two rounds each.

    - Highlighted exercises: step-up, straight leg lift, hip extensions (no squats or lunges!)
    - Low-impact, beginner, and pregnancy-friend...

  • 20m SWEATY BODYWEIGHT TABATA

    Intermediate, full-body Tabata HIIT workout using zero equipment. Class structure: warm-up followers by four Tabata circuits. (Tabata = 20 seconds of work, 10 seconds of recovery repeated for four minutes).

    - Highlighted exercises: mountain climber, quick feet, sprawls, bicycle-abs

    Sweat score:...

  • 20m LOW-IMPACT BODYWEIGHT STRENGTH

    Low-impact and beginner-friendly strength workout using bodyweight only. Warm-up followed by two strength circuits completed for three rounds each.

    - Highlighted exercises: squat, bodyweight plank row, push-up release, bicycles
    - Includes music

    Equipment needed: none

    Strength score: 3/5
    Level:...

  • 20m TONING BODYWEIGHT CARDIO

    Intermediate, full-body cardio workout using bodyweight only. Warm-up followed by three circuits completed for two rounds each.

    - Highlighted exercises: squat + kick, lateral bounds (skaters), push-up reach, 1/4 get-up
    - Includes music

    Equipment needed: none, shoes recommended

    Sweat score: 4/...

  • 20m LOW-IMPACT CARDIO (DBs)

    Low-impact and beginner-friendly full-body cardio workout using dumbbells (10-15 lbs). Warm-up followed by three circuits of no-jumping cardio exercises.

    - Highlighted exercises: jack squat, quadruped push-up, heel drops
    - Includes music

    Equipment needed: dumbbells

    Strength score: 3/5
    Level: B...

  • 20m LOW-IMPACT BOOTY & THIGHS

    No jumping, lower body strength workout using mostly bodyweight (one exercise with 10lb dumbbells). Class structure: standing warm-up and two strength circuits completed two times each.

    - Highlighted exercises: isometric split squat, clamshell abduction, single-leg hip raises, sumo lean
    - No jum...

  • 20m KNEE-STRENGTHENING WORKOUT (BANDS)

    Beginner-friendly strength workout using resistance bands. Class structure: warm-up followed by three circuits of knee-strengthening exercises.

    - Highlighted exercises: clamshell, squat, "clock" drill, deadlift
    - No jumping, beginner, and pregnancy-friendly
    - Includes music

    Equipment needed: r...

  • 20m EMPOWERING FULL BODY STRENGTH (DBs)

    Intermediate full-body strength workout using bodyweight and dumbbells (10-15 lbs). No jumping, beginner, and pregnancy-friendly (modify core exercises as needed). Great for runners and cyclists.

    Class set-up:
    - warm-up
    - (2) strength sets, including isometric holds
    - bodyweight core finisher

    ...

  • 20m HEART-PUMPING BODYWEIGHT TABATA

    Quick full-body HIIT workout using no equipment. Warm-up followed by four Tabata rounds.

    - Highlighted exercises: wall march, 1.5 squats, SLDL, sprawls, under-the-fence
    - Includes music

    Equipment needed: none. Add dumbbells to increase intensity.

    Sweat score: 3/5
    Level: Intermediate

    Tabata i...

  • 20m LOW-IMPACT BODYWEIGHT TABATA

    Low-impact, beginner-friendly Tabata HIIT using no equipment. Warm-up followed by four rounds of Tabata intervals using bodyweight exercises.

    - Highlighted exercises: step jacks, squat + kick, standing spider, curtsy lunge
    - Low-impact, beginner, and pregnancy-friendly
    - No music

    Equipment need...

  • 20m FIERY BODYWEIGHT CARDIO

    Advanced cardio workout using no equipment. Warm-up followed by four cardio circuits using bodyweight exercises.

    - Highlighted exercises: crab reach, sprawl, side-to-side shuffle, star jump, mountain climbers, bicycles
    - No music

    Sweat score: 5/5
    Level: Advanced

  • 20m KILLER BODYWEIGHT TABATA

    Advanced full body Tabata HIIT using no equipment. Warm-up followed by four rounds of Tabata intervals using bodyweight exercises.

    - Highlighted exercises: jump squat, sprawl, push-up release, bicycles
    - No music

    Equipment needed: none

    Sweat score: 5/5

    Tabata is 8 rounds of 20 seconds of work...

  • 20m BASELINE FULL BODY STRENGTH (DB/KBs)

    Beginner-friendly, strength workout using an elevated surface and weights (15-30lbs). Class structure: three sets of strength circuits repeated for two rounds each.

    - Highlighted exercises: reverse lunge, goblet squat, bear crawl, elevated push-up
    - No jumping, beginner, and pregnancy-friendly (...

  • 20m STEP CARDIO 02

    What to expect:
    - side mambo steps
    - up and over the step

    Equipment needed: step
    Don't have a step? Put a yoga mat or towel down and 'le' step on that!