Mini Movement Challenge

28 Workouts Level: Intermediate

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“I don’t have the time” is a phrase we’ve all heard and said before. But here’s the deal, you DO have time. It doesn’t take much to keep moving. At the most? 20 minutes! As the holidays ramp up, along with work, friends and family obligations, movement can get pushed to the bottom of the priority list. But the truth is, movement is about helping YOU feel good. And you should always be top priority.

And that’s why I’ve designed the Mini Movement Challenge! It’s a month worth of workouts, all 20 minutes or less! Do it right when you get up, as a quick break at work, or right after happy hour! Just fit it in wherever you can. Don’t wait for the new year to start, get your move on NOW!

This Program Includes:

Dumbbell Quick Strength

Strength Dumbbells

1 Dumbbell Quick Strength

Up for a challenge? Grab a 10-20 pound dumbbell for this fast and furious strength workout with Kaisa. You got this, Team!

Strength Dumbbells

Core + Cardio

Bodyweight, Core

2 Core + Cardio

Join Ashley for this short and (not so) sweet core and cardio workout! She will guide you through a quick workout that’s sure to leave your core burnin’ and heart pumpin’!

Bodyweight, Core

Mobility Flow

Bodyweight, Mobility

3 Mobility Flow

Release stress and tightness within your body with this super fun flow that starts and ends by taking it to the mat. Open up your joints and muscles and feel great!

Bodyweight, Mobility

Don’t Drop the Dumbbells

Strength Dumbbells

4 Don’t Drop the Dumbbells

This routine is super quick, but it’s anything but easy! The name of the game? Don’t ever let go of the dumbbells! This workout is AMRAP-style (as many rounds as possible) so go lighter on the weights because they’re gonna add up!

Strength Dumbbells

Core HIIT

Bodyweight, Cardio, Core

5 Core HIIT

Coach Anthony will lead you through a high intensity interval training (HIIT) workout to get your heart rate up and core burnin’!

Bodyweight, Cardio, Core

Dance Cardio Core

Cardio, Core, Dance

6 Dance Cardio Core

Get ready to sweat while moving to the music with Kisha. She’ll step up your dance game and heart rate before taking you to the floor some core work to the beat.

Cardio, Core, Dance

Quick Recovery One

7 Quick Recovery One

Short on time? It’s still important to get in recovery where you can, and this quick 15-minute routine is the perfect fit! I’ve modified the full routine to focus on a series of essential moves that will help restore your joints and muscles and leave you feeling great!

Step Up Your Strength

Cardio, Strength Chair, Dumbbells

8 Step Up Your Strength

Kaisa cranks up the intensity in this full-body strength workout. Four moves, three times through, with a warm-up and cool-down: let’s do it, Team!

Cardio, Strength Chair, Dumbbells

Bodyweight Turn Up

9 Bodyweight Turn Up

Tyler leads you through a full-body workout that will turn up the heart rate, sweat, and fun!

Athletic Recovery

10 Athletic Recovery

Join Elena for this smooth yoga flow to help your muscles unwind. Whether you’re particularly sore or just looking to get some movement in, this athletic recovery class is for you!

Dynamic Dumbbell

Strength Dumbbells

11 Dynamic Dumbbell

Looking for a quick strength workout but pretty new to movement? TRY THIS! All you need is one dumbbell (or anything weighted!) and 20 minutes. ENJOY! 💪💙

Strength Dumbbells

Mobility Core Mini

12 Mobility Core Mini

Maximize your time with this modified workout! When your schedule’s packed, use this routine to relieve stress, strengthen, and restore the range of motion in your joints and core muscles. It’s a quick hit of self-compassion and sweat!

Crankin’ Cardio

Bodyweight, Cardio

13 Crankin’ Cardio

How hard can you push yourself today? Because we are CRANKING up the intensity in this short, spicy cardio workout. Kaisa takes you through a few circuits of beginner-friendly interval training; 20 seconds on, 10 seconds off. Let’s GO!

Bodyweight, Cardio

Yoga for Sleep

14 Yoga for Sleep

Ashish will lead you through this relaxing yoga flow to help you wind down and prepare to sleep soundly.

20 On 20 Off

Cardio, Strength Dumbbells

15 20 On 20 Off

Coach Tyler is here to lead you through 3 rounds of 5 different moves. You’ll put in 20 seconds of fast-paced work and 20 seconds of rest for each move. Grab a set of dumbbells (Coach Tyler recommends 10-20 lbs), some water, and get ready to sweat!

Cardio, Strength Dumbbells

Full Body Fire

Bodyweight, Cardio, Strength

16 Full Body Fire

This 20 minute workout with Ashley is exactly what you need if you’re short on time or don’t have any equipment handy! This total body burner will get your heart rate up and challenge your strength. Let’s go, Team!

Bodyweight, Cardio, Strength

Floor Flow

17 Floor Flow

We’re taking it to the mat for this 10-minute flow where you can come as you are! Settle into different movements to stretch and strengthen your joints and muscles.

Full Body Fuel

Bodyweight, Cardio, Strength Chair

18 Full Body Fuel

Think you can't get a full body workout in 15 minutes? Phillip is here to prove you wrong, with six bodyweight moves you can do pretty much anywhere.

Bodyweight, Cardio, Strength Chair

War on Core

Bodyweight, Core

19 War on Core

Are you ready to get down and go to war? Follow Tyler through three rounds of five core-crushing moves in this short, intense workout.

Bodyweight, Core

Endurance

Bodyweight, Cardio

20 Endurance

Ready to strengthen your endurance? In this beginner routine we’ll stay in a specific move for 1-2 minutes to challenge our endurance—let’s get moving!

Bodyweight, Cardio

Hip Recovery

21 Hip Recovery

If you sit at a desk all day or experience a lot of tightness in your back and hips, this routine will help open up your joints and muscles so you can move with absolute ease!

Side of Strength

Strength Dumbbells

22 Side of Strength

Join Coach Tyler to explore a new side of strength in this full-body dumbbell workout. He’ll guide you through 3 rounds of 7 unilateral (one side at a time) exercises. Grab a pair of dumbbells (Tyler recommends 10-20 lbs), some water, and get ready to move!

Strength Dumbbells

Core Cardio

Bodyweight, Cardio, Core

23 Core Cardio

Strengthen your core while you sweat! Move through sumo squats, lateral lunges, you’ll even take it down to the mat for planks—no equipment needed!

Bodyweight, Cardio, Core

Good Morning Yoga

24 Good Morning Yoga

Elena takes you through a flow that will wake you up and get you grounded at the start of your day and feel strong all the way to the end!

Dumbbells with Davies

Strength Dumbbells

25 Dumbbells with Davies

Ashley Davies will take you through a complete dumbbell workout to fire up your muscles and get your burn on! She uses 12 lb. medium weights, but you can use whatever you’re comfortable with or even something you found around the house (water jugs, wine bottles).

Strength Dumbbells

Quick Arms and Core

Core, Strength Dumbbells

26 Quick Arms and Core

Arms and abs, abs and arms, it’s a classic pairing! Phillip creates fun and complementary combos in this quick strength flow.

Core, Strength Dumbbells

Spirited Sweat

27 Spirited Sweat

There are 1,440 minutes in a day, all I’m asking for are 15 of them! 😁💪 Plus you don’t even need any equipment for this workout so there really are no excuses! Just pause what you are doing and come join me!

Happy Hips

28 Happy Hips

Are you ready for a fun hip flow, Team? Show those hips some love as we open them up and stretch them out! We also pay some special attention to your quads, so remember to breathe if you’re feeling tight!

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