Awesome workout for your legs, bum, shoulders and core. I did this workout two days ago and I’m feeling it big time. It’s crazy what 20 minutes can do my friends!
HIIT (High Intensity Interval Workout) with 50 seconds on, and 10 seconds off, 4x through for a total of a 20 minute workout. Print Workout Here
Warm-Up
- 1 Minutes of Jump Rope – Jogging/marching on the spot, or simulated jump rope work as well!
Workout
- Jump Rope – Be sure to jump light and soft on the knees. If you don’t have a jump rope, feel free to do a simulated jump top, jog on the spot, or march on the spot.
- Runner’s Lunge with 4 Step-ups and 4 Jump-Ups, right side – With your right leg in front, bend it deeply into a 90 degree bend while you take your left leg straight behind you as much as you can. Then, bring your left leg up towards your chest four times, followed by jumping it up four times. NOTE: The position looks like you’re about to start a race. Be sure to keep your right heel planted when you step your left leg back, and always look up so you have good form and posture throughout the exercise.
- Runner’s Lunge with 4 Step-ups and 4 Jump-Ups, left side – With your left leg in front, bend it deeply into a 90 degree bend while you take your right leg straight behind you as much as you can. Then, bring your right leg up towards your chest four times, followed by jumping it up four times. NOTE: The position looks like you’re about to start a race. Be sure to keep your left heel planted when you step your right leg back, and always look up so you have good form and posture throughout the exercise.
- Low Plank Hold – With your elbows underneath your shoulders, lift your hips up into a plank and hold it here for two sets. NOTE: If you need a break, drop your knees to the floor but keep your hips up and your body forward to work those abs.
**Repeat these 5 exercises 4 times through, without a break, to complete 20 minutes of a stellar leg, bum, shoulder and abdominal workout.
NOTE: Remember you can always do these exercises for more sets to amp up your routine, burn more calories, and breakdown more muscle fibers. Enjoy the fact you’ll be burning calories for 48 hours after your hard work is done :)
Cool Down/Stretching
- Complete 2-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
that was so much harder than I thought…….legs are burrrrrrrrrrrrrrrrrrrring – lol
I’ve gotten some great feedback about that one! Glad you liked it Kim :)
Glad I fit this sweaty one in…. we leave for Dominican tmrw morning ;) Thanks, Ash
Oh fun!! Enjoy your vacation Becky!! Thanks for fitting us in before you left ?
All done! ?
Yahoo!!!
Done! Sweeaaaty!!!! ?
Beauty!! Way to rock it Tracy.
That one was tough. I’m hoping I can build up to adding more of the jumps in the running man lunges. Those are killer.
Without a doubt you can!!! Maybe come back to this one and give it a shot!
Felt awesome after this workout. Had some good music today and was into it lol….I jumped the whole time woot
Wow good for you!! Music can really set the mood too!
Done!!
Nice ???
Wowzers that was a workout!
That’s what I like to hear! You rock Jen. Fun working out with you on Monday too!
Loved the legs!?
Perfecto!!
Holy hell!!! I’m shaking!!
I think that means it worked lol
Yowsa I say
Thanks!!
You’re welcome!!
The runners lunge were a challenge for my balance today! Anything you can recommend to improve balance? Ever since I’ve had the baby I find my balance is off more often than not!
Yes hormones actually make your balance off!! Especially when people are pregnant or on their periods. One of the best things to do is strengthen the side of your butt and core. Maybe sneak in some of those bonus workouts when you can Patricia!
Yikes that was great, my legs are heavy. Thanks Ash.
I’m so pleased you ladies are really feeling this workout!! Nice job Ash!
Went by quicker than I thought it would…yay!
Perfect! That’s the beauty of these fast and efficient workouts. Ty fly by!
Thanks, Ashley. A good one! Reminds me of how much more you used to talk before the workout started!
Oh yes, definitely a chatty Kathy when I started these videos 4 years ago! They’ve been tailored since then. Thanks for sticking around all this time Sandra!
Done! Also wanted to let you know that I had watched one of your last FB live videos and it motivated me to finally kick cream and sugar in my coffee. I have been doing almond milk for the last week and I can’t believe I did not do that sooner! Thanks for keeping me motivated not only with the workouts but with nutrition and self esteem! You gals are truly badasses at what you do and I am so grateful for it!
Oh shit!! That is so damn awesome Kristina! Good for you. I bet you feel less bloated and really get to enjoy the taste of coffee now. Thanks for sharing your success. Keep kicking ass!!
Done! Had to sub in dead bug and v-sit for the plank cause of my ab separation but still a killer ended with the squat and hip dip challenge. Great way to kick off my Friday.
Nice!! So pumped you took the modification. Depending on how bad tour ab separation is (2 or 3 finger widths) you must be careful with the planks too. They can exasperate it. Feel free to email me if you have more questions!
Phew! This one is a keeper to challenge my balance. Thanks, Ash!
Great idea!! You’re welcome Amber.
Awesome, thank you Ash! Those runner’s lunges with the jump were killer!
They always are!! So pumped to see you did this over the weekend ;)
This was a tough lovely 20 minutes. The jump rope 50 sec was super quick but those legs felt twice as long! I had to go wash my face before commenting!
That’s unreal!! It’s not often people need to go wipe their face and hands before commenting. New win!!
I never liked this one when I first did it and I feel the same way still now lol. It was a great workout but OUCH. THANKS FOR ANOTHER One.
Thank YOU for giving it another shot despite the dislike. You rock Dawn. Always love seeing your comments.
Done and done.
That was awesome I’m away for the week dealing with family issues and really need to destress and keep working out. Ty Ash
Oh I’m glad it came at the right time. Sending you hugs Pat xo
Just finished. It was tough! But I enjoyed it and got a great sweat on! I can feel the motivation and excitement of working out coming back!! Thanks xox
Yay, that’s the best Sarah!! Love hearing that.