Hannah Bower
Get Stronger-Gym
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For anyone wanting to get stronger, build strength and change body composition.
This guide has foundational strength focused exercises, few hiit workouts, core work and stability exercises in almost every workout!
There are more advanced lifts. It’s geared more toward intermediate to advanced but beginners can absolutely join, you just may need to modify and that’s OK! This is a gym based program, some modifications for barbells & cables are mentioned if you need to modify with dumbbells/bands. If you don’t want to find modifications I suggest the other get stronger programs.
Goal:
Strength, body composition & conditioning
Strength, body composition & conditioning
Shred fat, Mobility, Strength, Lean muscle
12 weeks program
4 days/week
45-60 mins
Level:
Intermediate
Intermediate
Goal:
Strength, body composition & conditioning
Strength, body composition & conditioning
Shred fat, Mobility, Strength, Lean muscle
12 weeks program
4 days/week
45-60 mins
Level:
Intermediate
Intermediate
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Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
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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
Who are these workouts for (skill-level)?
Intermediate to advanced as there is more foundational lifting. However, this guide can be modified for beginners!
What do I need to participate in this program?
You will need equipment:
Barbell, dumbbells, box/bench, cables, bands are optional but encouraged, pull up bar or area to do pull ups/dips, stability ball
You can modify and completely use dumbbells and cables or bands for cables but you will need to do that on your own as video demonstrations for all exercises don’t show modifications but rather the gym version.
What are the goals of the program?
Gain strength, gain more mobility any stability with your body, crush fitness goals and fall in love with exercise!
How to schedule the program into a week?
There are 4 workouts scheduled a week. You choose the days that best work for you during your week. With optional HIIT workouts to add if you want. ( although more is not always better. If you’re pushing yourself in each workout with weights, 4 days is optimal for progress) the body needs rest to get stronger!
I suggest taking a rest day either after day 2 and 4!
Why do we repeat workouts?
A couple reasons:
1. Progressive overload (PO) is the key to change. Each time you repeat a workout your goal is to add a progressive overload technique. Either by increasing the weight, adding a band, adding elevation, changing the tempo or increasing the reps. The description will have notes on what is added each week for that workout or add it in your own. If you can’t or don’t apply PC, shoot for adding something the next time you do the workout. That’s key, pushing yourself at your own pace.
2. When you repeat a workout you get to see the progress first hand and it helps increase confidence and maintain consistency.
3. Mastering techniques. You will never fail getting better and stronger and the foundational lifting techniques! The best lifters in the world repeat lifts their entire career.
If an exercise is by itself what does that mean?
A few of the exercises in the guide, especially conventional lifts that come first, are focused on strength training. These will take longer breaks between sets and focus is going heavier.
Some of the other lifts tend to be body weight exercises like pull-ups or dips. I want you to be able to focus on getting stronger in these areas even if you are doing modifications!
How heavy should I be lifting:
“Heavy” is individual to the person.
You will base your weights off the reps. The more reps the lighter you will go and vice versa.
Rule of thumb: if you can do more then 3-5 reps after the suggested reps I give, weight is too light.
Never compromise form for going heavier. However, A few bad form reps on your last set is ok to push through.
How to get the best outcome of the program?
Stay consistent, stay positive and consistently be pushing yourself through progressive overload!- as always your nutrition impacts how well you feel and does play a role in change: check out the insights for guides on nutrition.
How is the guide organized- first 6 weeks
The guide is 12 weeks total split into two 6-week phases.
First 6-week phase: Is 6 weeks of building foundational strength through full body workouts, conditioning and targeting each muscle group 3x while still having optimal recovery.
There are 4 full body workouts and one optimal HIIT workout each week.
Week 1 & 2- You will do week 1 workouts and then repeat those same workouts again on week 3 and week 5. You will then proceed to week 2 workouts and repeat them on weeks 4 and 6. You are repeating each workout 3x and each week we will be adding forms of progressive overload.
Schedule Break Down:
Week 1: Week 1
Week 2: Week 2
Week 3: Week 1
Week 4: Week 2
Week 5: Week 1
Week 6: week 2
How the guide is organized the last 6 weeks
Second 6 weeks phase: This phase will build upon your base through split workouts each session which will increase strength, endurance while being more specific in your training with each muscle group.
Week 7 and 8 split off into an upper, lower and full body splits which will be repeated until week 12 just like the first 6 weeks. You will repeat week 7 workouts on week 9 and week 11 and the same goes for week 8 workouts. They will be repeated week 10 and 12.
Schedule Break Down: weeks 7-12
Week 7: Week 7
Week 8: Week 8
Week 9: Week 7
Week 10: Week 8
Week 11: Week 7
Week 12: week 8
What if I can’t go heavier in weight?
If the guide suggests to increase weight and you can’t, no worries! This is your own journey and your own time.
Keep the weight the same and focus on form or maybe add 1-2 reps of slower tempo within a set and the next time you attempt the workout try to add weight or another progression.
Less worry on the weight amount and more focus on knowing you’re pushing yourself is what matters!
What if there is no progression suggested?
If there isn’t a written progression assume no changes have been made. However, if you feel you want to add weight, elevation, tempo change please do!
Part of learning about fitness workouts is deciding when you can push or scale back!
Rule of thumbs:
• no rep or set change- increase weight
• decrease in reps- increase weight
• increase in reps- keep weight same or increase the third week.
Other forms of progressive overload you can add:
• no rep change- change temp, add elevation or increase progression from the last time.
Warmups
There are 3 different warmups you will do: many of them are the same exercises and that’s ok. Goal really is just to get the body warmed up for movement and blood flowing.
Warmup 1: weeks 1-6
Full body warm up
Weeks 7-12
- lower body warmup
- upper body warmup
- full body warmup - same warmup as weeks 1-6
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