Hannah Bower
4 WK Full Body
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Creating a healthy lifestyle and learning to lift and exercise is a learning curve. You cannot jump into exercise expecting to be deadlifting 200 pounds. You need to start small, establish a foundation so that you can grow and build upon that base. This is how goals are met. This is what this guide is for! This guide will introduce you to lifts and establish a conditioning base you can build upon at your own pace if need be. This guide is completely customizable to fit your conditioning levels.
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Love this app!!! Every workout is challenging and I've had amazing results
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About Hannah Bower
Online personal trainer
#community
Hello there, my name is Hannah. I am so honored you have chosen to stop by and check out my page. Before you dive into my workouts, nutrition, and mindset guidance, I’d like to share with you have they came to be.
Like many of you, I am no stranger to hard times. I was once a gymnast for the University of Nebraska. That is until I dislocated both of my elbows at the same time. This is only after recovering from breaking both ankles at the same time.
I lost my sport, my identity, and my self-worth. I spiraled into depression, anxiety, and extreme sudden weight gain. It is no surprise that eating disorders, obsessive thoughts, and low self-worth found its way into my life. In fact they buried me.
I tried every diet under the sun and did cardio for hours, restricted entire food groups with no results. In fact it I was gaining weight. This left me a shell of my former self.
I am sure there’s been a time in your life where you can relate... feeling like nothing in your life is turning out, despite giving it your all.
It was with time, radical self-love, and a refusal to give up on myself that I learned the secrets to to success in fitness. And let me tell you it is not a diet, restriction, self-loathing, or death by cardio.
Hear me loud: you cannot self-punish or hate yourself into a dream body.
My page, and my life is dedicated to helping women break through toxic diet and fitness culture. You are stronger and more capable than you could ever know.
On this page, we celebrate all bodies, in all stages, the small victories, and the big ones.
We celebrate what you can do, not what you look like. We celebrate effort and hard work not outward perfection.
We celebrate adjusting, adapting, modifying, and making it work, whatever that looks like for you.
Whether you do these workouts on your lunch breaks, in between breastfeeding, with the only free 20 minutes you have .... you are welcome here💛
Let’s do this fam #sweatisgold
Frequently asked questions
Creating a healthy lifestyle is a journey
Changing your body mentally and physically takes time. Enjoy the process and you will love the outcome the process produces. Just like any new hobby you pick up, you must learn and ease into the process. If you told yourself you were going to run a marathon and on your first day tried running 12 miles, you probably would not be very successful. It would cause injury and lead to discouragement as you were not able to achieve your goal. That does not mean you cannot run a marathon; you just need to set yourself up for success. Give yourself a chance.
4 week workout layout
Weeks 1-3: The first three weeks we will shock the system, establish a conditioning base, and start burning more calories with High-Intensity Interval Training (HIIT). From there, you will finish with week 4. This guide is to prepare you for the 8-week program which is very similar to week 4.
Weeks 4: Lifting: Upper body, lower body, and full body HIIT circuits.
How the exercises are laid out:
A1. Squat
A2. Reverse Lunge
Reps: 1x 20, 15, 12, 10, 8, 5, 16
Sets x Repetitions: For exercises like reverse lunges, complete repetitions for both legs (unless specified differently).
B1: Abductions
B2. Toe Raises
Reps: 2x 20 (Sets x Repetitions)
C1. V- ups
Reps: 3x 20
A Supersets
A1. Squat
A2. Reverse Lunge
Reps: 1x 20, 15, 12, 10, 8, 5, 16
A superset means simply doing two exercises back to back with minimal rest. One superset is 1 set. If there is just one exercise, you simply perform the sets and reps of that exercise back to back with little rest. For example, in Group A (listed above), you will perform 20 squats and then immediately perform 20 reverse lunges on each leg (left and right) with minimal rest. Then you will do 15 squats and 15 reverse lunges, 12 squats into 12 reverse lunges until all repetitions are complete.
B Supersets
B1: Abductions
B2. Toe Raises
Reps: 2x 20 (Sets x Repetitions)
In Group B, you will perform 20 repetitions of abductions and then 20 reputations of toe raises. You will do Group B superset twice. If there are no reps and sets specified, it is a circuit workout for time (there are a few exercises within the circuits that will be repetitions-based vs time-based). Each exercise will be anywhere from 30- 60 seconds (start with 30 seconds and increase as you progress). If it’s an exercise that is on one leg, switch half way through. The rest between exercises varies from 30 seconds to 45 seconds; this time will decrease as you delve further into the guide.
Rest between supersets
You will do Group A exercises one time. Once Group A is finished, you then can rest 1-2 minutes before moving on to Group B exercises.
Can I work out on sore muscles?
Listen to your body. Being sore is a great thing! If you are extremely sore, take a few days off. You need rest to recover and build back muscle tissue and strength. It is okay to work out on sore muscles. A lot of times working out on sore muscles helps alleviate the lactic acid stored in your muscles. Push yourself, but still be cognitive of when enough is enough.
Do I need to work out 3-4 consecutive days?
NO! This guide is designed to go at your own pace. Each day is labeled (workout one, etc.), but you can choose which day to perform that specific workout. I encourage you to accomplish all the workouts within that week with 2 rest days (example: Mon, Tues, Rest, Thur, Fri, Sat, Rest). This guide can be 8 weeks or 16 weeks if you repeat. Go at your own pace and feel free to repeat workouts as needed. If you struggle during a workout, it is okay to stay on that week for 2-3 weeks until you feel ready to move on. Try to push harder each time you repeat a workout!
If you are just beginning you can repeat weeks 1-2
If you want, you can repeat the first two weeks with 30 seconds on and 30 seconds off in the circuit format until you feel your conditioning levels have improved. You then can repeat the first two weeks again with a longer exercise period of 45 seconds or 1 minute. This is a fantastic tool to help with weight loss, cardiovascular endurance, and confidence
Nutrition - what do I do?
Check out my guides in the "Insights" tab next to the workouts tab.
Certain exercises hurt my knees or back, what should I do?
Make sure you are utilizing proper form, decrease the weight, or replace the exercise with another progression exercise. Often type knee pain is a result of weak or inactive glutes. Focus on loading through your hips during lunges and squats. If pain persists, please consult a physical therapist or Doctor.
How much weight should I be lifting?
This is unique to everyone. You want a weight that is challenging but does not compromise your form. If you finish the set without much struggle, it is too light. On the 20, 15, 12,10, 8, 5, 16 series, start with no weight and build from there. You want to keep the same weight for that entire series on that day and then start building up. Your first-day weight will differ from your final week. If you want to focus more on strength, cut the reps in half and increase the weight and rest times. Pick a weight heavy enough for each set so that you wouldn’t be able to do 2 more reps to your set.
When should I expect results?
Great things take time. If you focus solely on the physical progress, it will be hard to be satisfied. I encourage you to write down three positives about your workout after each workout and one thing you can do better for your next workout to help with your goals. Be patient and treat your small victories and growth like winning the lottery. The more consistent you are, the harder you push yourself and your daily nutritional intake will determine your progression and results. Everyone will respond differently to this guide and that’s ok.
The time allotted for the exercises are too short. Can I change rest time?
YES! This guide is set up for beginners and to create a starting point for most individuals. PLEASE feel free to increase the time of exercises up to 1 minute or decrease your rest period accordingly to challenge yourself. Keep in mind you should be going all out with everything you have for that minute but do not compromise from. We want to keep you injury-free! I worked up to 1 minute on and 20-30 seconds of rest.
How can I increase the difficulty of an exercise?
This guide is built on progressions! Depending on where you are starting you can change this guide to fit your needs. For example: I may say reverse lunge, you can:
• Do a reverse lunge on the floor
• Do an elevated reverse lunge off a box
• Do an elevated reverse lung off a box with weight
Anytime you see dumbbells used for legs you can use a straight bar or barbell. If I show an exercise with just body 5
weight, add weight or resistance! Resistance bands can be used on most leg exercises! USE THEM!
I cannot perform the exercise progression. Can I modify the exercise?
Absolutely! The guide is meant to progress at your own pace. If an exercise is too hard, you can modify it by taking down weight, resistance, or elevation. A perfect example is hip thrusts. You can perform regular hip thrusts with weight on your hips and a resistance band, use just weight or just a resistance band, place your feet on a box, or just do a fundamental glute bridge. The amount of options and freedom you can have for this guide are limitless. You can use it and never hit a plateau.
Do I have to have resistance bands?
No! You do not. However, resistance bands are amazing for more glute activation and strength growth. I use twenty2nutrition bands!
Do I need to take supplements?
No! You do not need supplements to see results. Supplements just aid in the process to help make things simpler or give your body some extra help!
How long should I be working out?
You don’t need to spend hours in the gym to see results. Get in, be intense and get out. If you are in the gym for 1.5 hours because you are taking too many rests, stop that. Fight for yourself and give it your all.
What’s the benefit of full body circuits?
In my experience working high intense circuits that incorporate full-body within your weekly breakdowns is key! It burns more calories and keeps each body part progressing. HIIT (High-intensity interval training) is also the fastest way to allow your body to be able to tap into your fat stores and start burning fat. It mobilizes your fat cells so towards the end of the workouts when we do more isolation exercises, we can oxidize and burn those fat cells. You will also burn more calories throughout the day because of the EPOC effect. (Excess Post Oxygen Consumption).
Engage with me!!!
I would love to be a part of your journey! Please send me progress pictures or how you are doing as you go! Mental progress is just as important as physical, if not more important. No victory is too small to share, I love hearing about your journey. You can TAG me in your photos on @hannahbower2 or email me your progress photos or statements if you wish to be featured. Don’t forget to say #sweatisgold so I can be your cheerleader!
Ex: #SweatIsgold week1 day2
What equipment is needed
Stability ball, bench/box, TRX, cables, barbell, abduction/adduction machine, equipment for pull ups/dips. Many of the exercises can be modified if you dont have that piece of equipment.
Ex: all cable exercises can be modified with bands.
Stability hamstring curls: use socks,
Towels or furniture sliders on your floor!
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