20 Minute Body - Trilogy 1

Brett Hoebel
Year Released: 2014

Categories: Boxing/Kickboxing/Martial Arts , Circuit Training (cardio and weights) , Floor Aerobics/Hi-Lo/Dance , Total Body Workouts



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Cardio Capoeira – Trilogy 1. This is one of the bonus workouts and is included in the first trilogy. The total running time including the warm up and cool down is 29:14.

Main Menu – Cardio Capoeira, English subtitles, Spanish subtitles

Set, Music, and Exercisers - The set is nice, light, and airy looking. There are some 20 Minute Body banners on the back wall and it’s not cluttered looking and the exercisers aren’t too close together. The music is instrumental and I can’t recall it at all which means it was neither really good nor really bad. I do remember that it helped pace the workout nicely. Brett works out with 1 other female exerciser. Brett is not wearing a shirt and is wearing long pants. The woman is wearing athletic tops and tights. She is supposed to modify some of the moves by not going as low.

Equipment – no equipment is needed. You may want to have a towel and water nearby although there are no breaks during the workout.

Warm Up – This is the same warm up throughout the series. The moves include forward fold to plank, cat/cow, spider lunge w/ a twist, sumo squat to forward fold, sumo squat w/ twist, 8 jumping jacks.

Main workout – There are 4 sections to this workout that each last 5 minutes. The sections are punches, kicks, capoeira, and combined where you take exercises from all the previous sections.

In addition to the main moves listed below are filler moves such as jacks, balanca, and bunda (small squat jumps). As an example, you might do 8 side kicks, then go into 8 balanca before doing the 8 side kicks on the other lead.

Punches – jabs, crosses, knife, double jabs, triple jabs, jab/cross. At times the punches are done double time.
Kicks – side to side stomps, side kicks, knee thrusts, front kicks, something like a crescent knee, something like a crescent kick.
Capoeira - jinga, esquiva, jinga/esquiva combo with a pivot, balanca.
Combined – takes moves from all the previous sections.

Cool down – This is the same cool down throughout the series and uses a towel to help increase the stretch. Stretches include seated twist, laying glute/low back, laying hamstring, laying figure 4, and laying twist.

Overall Impressions: I was hoping this workout would have been more capoeira moves. As presented, I’d say it’s about 60% capoeira and 40% filler moves. That ratio doesn’t make the workout bad, just not what I was expecting from a workout titled Cardio Capoeira. I did enjoy the workout and appreciated that it didn’t have a big learning curve. My overall grade would be a B.

As presented by Brett I’d say the workout is solid intermediate. While the woman is supposed to be modifying, she doesn’t modify any of the impact although it would be easy enough to think of a modification on your own as mostly you just need to take out the jump. Still, I think it was a missed opportunity to make this workout appear more accessible to beginners. Advanced exercisers will probably find this workout is not intense enough as the pacing and choice of capoeira moves are not conducive really getting the heartrate up.

Instructor Comments:
Out of all the trilogy 1 workouts, Brett is the most focused in this workout. This is due to the fact that he does the entire workout with you and doesn’t have the opportunity to move around and comment on background exercisers. Brett’s form is impeccable and he is beautiful to watch. There’s no way I looked that fluid doing the capoeira moves! And Brett is his usual encouraging self and offers good form pointers, and frequently reminds the at-home exerciser to modify when needed.

Sabine Reuter

03/08/2015

What follows is some general information about the 20 Minute Body System and Brett Hoebel and a detailed review of the first workout in the first trilogy, Primal Movements.

About Brett and the 20 Minute Body System: Brett Hoebel is a celebrity fitness trainer who also has a passion for the Brazillian martial art of capoeira. Many of his previous workouts are infused with moves from this martial art and 20 Minute Body is no exception. Luckily, you don’t need training in capoeira to enjoy this workout. Brett contributes to a lot of fitness magazines, has been a trainer on the TV show the Biggest Loser, and has partnered previously with fitness giant Beachbody. I believe he has a good reputation in the fitness community as a well-respected and credible trainer.

The 20 Minute Body DVD set is divided into 3 different levels called trilogies. Each trilogy has 3 main workouts. Trilogies 1 & 3 each have a bonus workout, Cardio Capoeira and BPS Booty & Abs/Chest & Abs/Stretch & Recovery, respectively. Even though the set is called 20 Minute Body, the 20 minute refers to only the main workout. When you add in the warm up and cool down it is closer to 30 minutes total.

This review is for the Primal Movements workout in the first trilogy.

Main Menu– Introduction, intro w/ English subtitles, intro w/ Spanish subtitles, Primal Movements (PM), PM w/ English subtitles, PM w/ Spanish subtitles. From what I saw, there is no music off option.

Set, Music, & Background Exercisers: The set is nice, light, and airy looking. There are some 20 Minute Body banners on the back wall and it’s not cluttered looking and the exercisers aren’t too close together. The music is instrumental and I can’t recall it at all which means it was neither really good nor really bad. I do remember that it helped pace the workout nicely. Brett works out with 4 background exercisers. There is 1 man and 3 women and all are wearing athletic tops and bottoms and no one is noticeably mugging for the camera or acting in an obnoxious fashion. Brett and Jesse demonstrate each exercise using dumbbells (when applicable). One woman shows modifications using exercise tubing, another woman shows bodyweight only modifications, and the third woman shows modifications suitable for those just starting out with fitness.

Equipment: Everyone has a mat, towel, and water bottle. Depending on how you want to do the workout, other equipment may include 1 set of moderate to heavy dumbbells (you may want to have 2-3 sets on hand depending on the exercise) or exercise tubing w/ handles.

Warm Up: cat/cow, spider lunge w/ twist, sumo squat/forward fold adding in a twist, 8 jumping jacks.

Main Workout: Six different moves make up the workout and are done in a ‘45 seconds on/15 seconds off’ format. You repeat the six exercises a total of 3 times. However, each round you are encouraged to progress the movement and Brett offers ideas of how to do this for each exercises, for each piece of equipment, and for each fitness level. The 3rd time through Brett calls the Spice round and everything is amped up a bit to finish with a flourish. You end the main workout with a two minute drill. Below are the exercises.

Squats to overhead press (spice round side squat to overhead press)
Push-Ups (spice round push-up jacks)
Side lunge to overhead snatch (spice round both dumbbells)
Bent over rows (spice round piston rows)
Wood chops (spice round is done in single count)
Low plank (spice round add alternating arm reach)

2 Minute Drill: split shuffles/jog

Cool Down: Brett uses a towel for most of the cool down stretches. Stretches include seated twists, laying glute/low back stretch, laying hamstring stretch, figure 4 stretch, laying twist.

Overall Impressions: First off, let me say that I liked this workout immensely. I think this workout has a chameleon quality to it and could feel like a strength workout or like a cardio workout depending on who you follow. I chose to use dumbbells and follow Brett and Jesse and for me it felt like a solid weight/metabolic workout. When using the weights, you are encouraged to go heavy (Brett is using 25s, I used 10s and probably could have gone heavier) and the exercises are done a controlled pace. Had I chosen to follow one of the women, I imagine the workout would have felt more cardio as they often move faster because of the different equipment or bodyweight only. I thought the modifier did a great job of showing easier variation of the exercises and keeping the pace moderate. The only place I didn’t think the modifier did a good job was in the 2 minute drill, and it would be easy enough to make your own modifications as the moves were very basic. I think this workout could appeal to many fitness levels as the amount of weight you choose, the pace you choose, and who you follow could make it anywhere from high beginner to advanced level.

Instructor Comments:
Brett can be a little cheesy and over the top at times. I personally didn’t mind it as I tend to like instructors who are boisterous and quirky rather than reserved and stoic. I adore Tony Horton and BJ Gaddour and, while I think that Brett is not as in your face as they can be, he is cut from the same cloth. Brett does most of the workout with you and occasionally will stop to walk around and show what each person is doing, show how they are progressing the exercise, and to offer encouragement. There is the occasional fist bump, ‘UH’, and moment of nuttiness, and nothing that distracted me from a great workout.

Sabine Reuter

03/05/2015

This is a review for 4x4 – Trilogy 1

Main Menu – 4x4, English subtitles, Spanish subtitles

Set, Music, and Exercisers - The set is nice, light, and airy looking. There are some 20 Minute Body banners on the back wall and it’s not cluttered looking and the exercisers aren’t too close together. The music is instrumental and I can’t recall it at all which means it was neither really good nor really bad. I do remember that it helped pace the workout nicely. Brett works out with 4 background exercisers. There is 1 man and 3 women and all are wearing athletic tops and bottoms and no one is noticeably mugging for the camera or acting in an obnoxious fashion. One woman shows modifications suitable for someone just starting with fitness.

Equipment – a mat is working out on a hardwood floor or slick surface. Have a towel and water bottle close by.

Warm Up – This is the same warm up throughout the series. The moves include forward fold to plank, cat/cow, spider lunge w/ a twist, sumo squat to forward fold, sumo squat w/ twist, 8 jumping jacks.

Main workout – There are 4 exercises in this workout. The work to rest ratio is 1 minute work/15 seconds of rest or transition. Each time you complete the 4 exercises is a round. You do four rounds total.

This is a progressive workout in that each round the exercise gets modified slightly to make it harder. The exercises and how they progress are below.

Jinga (alternating reverse lunge) – slower count/slower count, then tempo/all tempo/tempo + add a knee thrust.
Capoeira sit through – slow count sit down/slow count, then tempo sit down/slow count sit through w/ arm raise/tempo sit through w/arm raise and balanca.
Esquiva (sumo squat w/ side lean)- slower count/slower count, tempo/all tempo/all tempo with outside hand touch.
Capoeira sit up – slower count w/ punch/ slower count with roll to back extension/slower count + roll to plank/ slower count w/roll to plank tuck, tempo.

Cool down – This is the same cool down throughout the series and uses a towel to help increase the stretch. Stretches include seated twist, laying glute/low back, laying hamstring, laying figure 4, and laying twist.

Overall Impressions: This workout really snuck up on me. After the first round I thought the workout might be too easy and kind of boring. By the end I was sold and found that I had really enjoyed the workout. As each exercise progressed in the subsequent rounds the work really started to add up and my butt and thighs were on fire, I was breathing heavily and I was a sweaty mess. It reminded me of several Men’s Health workouts were the first time through the exercises acts as a warm up and other rounds are more intense. That was definitely the case with 4x4. If you don’t progress the exercise, this workout is suitable for a high beginner. If following all the progressions, I think intermediate to low advanced exercisers will enjoy the workout. Advanced to high advanced exercisers may find the first two rounds too easy for their fitness level.

Instructor Comments:
Brett is more animated and demonstrative in this workout than in Primal Movements. There are a lot more ‘UHs’, fist pumps, and other over the top moves such as cartwheels and capoeira kicks. I found I was working so hard that it didn’t really bother me, but then this type of stuff usually doesn’t. But if you’re bothered an at times over the top instructor, you’ll probably not like 4x4. Outside of the antics, Brett offers a lot of encouragement, good form pointers, and frequently reminds the at-home exerciser to modify when needed.

Sabine Reuter

03/05/2015

This is a review for 30 Hi 30 Lo – Trilogy 1

Main Menu – 30 Hi 30 Lo, English subtitles, Spanish subtitles

Set, Music, & Exercisers -The set is nice, light, and airy looking. There are some 20 Minute Body banners on the back wall and it’s not cluttered looking and the exercisers aren’t too close together. The music is instrumental and I can’t recall it at all which means it was neither really good nor really bad. I do remember that it helped pace the workout nicely. Brett works out with 4 background exercisers. There is 1 man and 3 women and all are wearing athletic tops and bottoms and no one is noticeably mugging for the camera or acting in an obnoxious fashion. One woman shows lesser impact modifications.

Equipment – a mat is required if working out on a hardwood floor or slick surface. Have a towel and water bottle close by because you’re going to sweat in this workout.

Warm Up – This is the same warm up throughout the series. The moves include forward fold to plank, cat/cow, spider lunge w/ a twist, sumo squat to forward fold, sumo squat w/ twist, 8 jumping jacks.

Main Workout – This is a predominantly cardio workout with a bit of strength work to give it a metabolic component. As the title would suggest, this workout has 30 seconds of work followed by 30 seconds of active recovery. There are 5 exercises that make up this workout. Each time you complete the 5 exercises is a round and there are 4 rounds in this workout. Each time through the exercises you are shown options of how to progress the exercise to make it more challenging. The exercises are below.

Side to side burpee
Jump lunges
Plyo push-ups
High knee run
Low to high plank

Cool down – This is the same cool down throughout the series and uses a towel to help increase the stretch. Stretches include seated twist, laying glute/low back, laying hamstring, laying figure 4, and laying twist.

Overall Impressions: I found this workout to be challenging and fun. I liked the 5 exercises repeating but with slight variations each round to keep it interesting. I didn’t have to think about choreography at 5:30 am! I did about 60% of the workout following Brett and the other 40% following the modifier and doing it this way thought it was a solid high intermediate/low advanced workout. If you follow Brett and really push the pace, advanced exercisers will find this a very effective shorter workout. The modifier showed variations with less impact, not without impact, so those folks with knee and wrist issues may need to modify even further. That being said, I think as done by the modifier this is a high beginner/low intermediate workout. If you’re okay with drill based cardio workouts, this one is a winner!

Instructor Comments:
While not as animated as he was in 4x4, Brett is still very enthusiastic and energetic in this workout. There are quite a few fist bumps, loud ‘UHs’, and ‘whoos’ that let the at home exerciser know Brett is into the workout. I don’t remember any cartwheels or other extravagant movements that could be distracting. Most of Brett’s talk during the workout is on working at your pace, what modifications you can do if your wrists or knees are troublesome, and offering encouragement. I found him to be really motivating and encouraging and was happy to see that he was as gassed as I was at the end of the workout.

Sabine Reuter

03/05/2015