Name: Playbook - Hannah Bower - 5.16.22 Weekly Challenge
Uploaded: 2022-09-27T16:49:06.526Z
Duration: 40 min
Description: 5.16.22 Weekly Challenge

All I needed for a saturday workout. 👌🏽👌🏽👌🏽

Elaine

30min can be tougher than it looks. Particularly last set is tough, arms and legs jello

Hana

Holy wow. My entire posterior chain is on fire (in a good way 😂). I forgot how good it feels to be this sweaty.

Haley

Wow the sweat that is dripping off me rn is unreal😅😂 goes to show you don’t need a long workout to make it a good one!💪🏼

Autumn

Brooke

Did this one while I was traveling and it was perfect for a hotel gym! I feel like I just did an hour workout but it was only 30 minutes. I’m a pool of sweat!

Taylor

My heart is racing racing, will definitely do this one again!!!

Solange

Sara Lucero

That was tough in the best way possible. This is one of my favorite full body workouts of yours ever

Alexandra

I really enjoyed that one! got my heart rate going

Sophia

First circuit: 3 in 15:24
Second: 3 in 15:23
Third: 3 in 11:08
427 calories burned

Morgan

Kendall

Ciara

Loved this one!!! I’m getting a lot of tension in my neck muscles with the dead bug hold. What am I doing wrong? Too weak core?

Megan

I'm BACK!!! Did a 6 week cut with another program and it was HORRIBLE! 6 days a week doing the same exact thing for 6 weeks. I was SO BOARD but I actually finished it. I'm so glad to be back doing your program again. Today was perfect! Thank you and keep posting!!!

Bridgid

Angela

This was great except the kettle ball swing, sumo squat. The weight didn’t hold me and it fell on my hand when I jumped to plank. Maybe note a heavy weight is needed ?

Tzivy

Equipment: KB or Dumbbells (either works), 1 heavy KB or DB, 1 small plate (optional).

Look familiar? Adding on to a previous challenge, here comes part 3! 

In this challenge you will do 3 circuits, each with 3 movements. Each circuit is a 10 minute AMRAP. You’ll rest fully between circuits.

Your first circuit is 10 minutes of the following. Rest as you need.

5 burpee thrusters 
8 snatch to reverse lunge 
10 Russian twists

If your weights are lighter and you do not feel challenged, increase the reps to 10 burpee thrusters and 12 snatch to reverse lunge).

You will do a burpee with either kettlebells or dumbbells (you can use two, or if you have 1 heavy one that works too) .

From there, instead of jumping you will clean or curl the dumbbells to your shoulders, do a front squat into a push press (aka a thruster).

If you’re weights are heavy do 5 reps (this should be a challenge). If you only have light weights do 10 reps.

Burpee Thruster

Do not be intimidated by the word snatch. 

Reminder: reps are always per side 

Your goal is to take your KB or your DB from the ground to overhead. 

While the weight is overhead you’ll do a reverse lunge. You’ll lunge backwards with the opposite leg of whatever arm is overhead. If my right arm is overhead I’m lunging back with my left leg.

A few tips on the snatch:
-core engaged the whole time
-keep the weight as close to your body as possible 
-lead with your elbow

Snatch to Reverse Lunge

Modifications: limit range of motion, remove weight, or perform side crunches 

You’ll do 20 total (10 per side) for these Russian Twists.

A true Russian Twist is slow and controlled with an engaged core. 

Do not rush these!

Russian Twists

Part 1

The second circuit is 10 minutes of:

-6-8 per leg Single Leg Romanian Deadlift into Bulgarian Split Squat 
-10-12 Plank to Sumo Deadlift 
-40 second penguin taps in a deadbug hold

Modifications: break the movements up into separate movements, use wall or bar for balance, perform Bodyweight.

You’ll do a full rep of a single leg Romanian deadlift and then you’ll do a Bulgarian split lunge. This is 1 rep.

You’ll do between 8-10 reps per leg.You’ll feel your hamstrings, glutes, and lower back start to work, so really focus on a neutral spine and core engagement.

Single leg Romanian Deadlift Into Bulgarian Split Squat

With one single heavy dumbbell or kettlebell or two medium weights, you’ll do 10-12 reps of a plank, jump forward so that the weight is in between your feet and under your hips and you’ll then do a sumo deadlift.

So when you jump (or step) forward you want your feet wide, the weight in between, and toes facing slightly out.

Be sure to brace your core and retract your shoulder blades ( get your deadlifting position settled) before doing the deadlift.

Plank to Sumo Deadlift

You do not have to have a weight for this one, but you’ll do 40 seconds of penguins taps (going side to side) while maintaining a deadbug position.

If you start to see coning and breadloafing then place your feet on the ground!

Weighted Deadbug Penguin Taps

Part 2

The final circuit! 

10 kettlebell squat swings
10 bent over rows
10 commandos

Modifications: standard KB swings 

You’ll start this movement by doing a standard kettlebell swing. 

Remember KB swings are completely driven by your hips, not by your arms. 

Then while the KB is coming back to your hips, drop into a squat position  and do a KB swing from there.

Again, motion is driven from your hips. As the kettlebell is out in front of you, stand up and start the process all over again.

1 rep= 1 high swing, 1 low swing

Kettlebell Squat Swing

Modifications: can do both arms at once, you do not need to drop the weight. Can also place one knee and hand on a bench or chair 

Reps are per side 

- Lean forward bending at the hips
- Keep your spine neutral and core tight through the movement
- Pull the dumbbells up, keeping your elbows close toy our body
- Pause at the top for two seconds and come down

Bent over alternating rows

You know the drill! Keep your core tight and hips square as you go from plank to forearms.

You can always go down onto your knees if you need to.

Commandos

Part 3 5.16.22 Weekly Challenge

Excellent at home thanksgiving workout! Minimal equipment and tough workout!

Sarah

Jenna

Cardio/Strength 11.23.22

Bailey

Running/Cardio 11.21.22

Those rows at the end definitely catch up 🥵

Jackie

My wrist gave out during the rows with kettle bells, so I switched to dumb bells for more support. I thought I’d be super embarrassed, but I actually just laughed at myself and kept going. One year ago I would have been mortified, but now I understand that everyone makes mistakes, and if you’re not your not growing 🤷🏼‍♀️

Rachel S.

Gym Upperbody Pull 11.19.22

Didn’t feel like working out today, but I still showed up and pushed my body🙌🏼

Chiara

Gabi

Dumbbell Upperbody Push 11.17.22

Love the theme, can you put all these together and a highlight/package... Along with the cookie and legs thankful theme?
A. 8x5. 8x7,5. 6x10. 5x10. 5x10.
B. 8x10. 7x12,5. 5x15.  5x15. 5x15.

A. 13x5. 13x10. 10x15. SS.
B. 13x25. 13x40. 10x55. SS.

A. 10x5. 10x7,5. SS.
B. 10x5. SS. 8x5.

A. 60secs, 15. 60secs, 17,5.

A. 8 each way

Leigh-Ann

Dumbbell & Cable Shoulders 11.15.22

Beast of a workout. That triset?!? And then the finisher was…whew.

Aubrey

Aissa Trevino

Julia grammenopoulos

Dumbbell Lower Body 11.14.22

Loved this workout! Quick but fun! Combos were great!

Dumbbell/Band Quad and Calf 11.10.22

Jessica

Natalia

11.8.22 Gym Hamstring and Glute 11.8.22

Nice pre- Turkey induced coma sweat 😅 🦃

Baylee

Brittany

10 Min Core 11.7.22

Enjoyed this one. Those scapular pu are really interesting and I want to start incorporating those more!

Caitlin

Really enjoyed this one 😍 can barely hold my phone up lol

Dumbbell Delt, Scapula, Biceps 11.4.22

Definitely need to come back to this one more often! Such a great stretch!

Nicole

This helps my back is always tight and I could feel this

Anna luise

Do you have back pain? Try this circuit

Oh my gosh. This was a challenge!!!! My legs were on fire and then my arms were lol. And then my abs!! I really enjoyed this one. Happy Monday ❤️

sneaky but great abs. Crazy effective for a short sesh...
2x20lbs for the legs

Exactly what I needed today. I was sweating like a horse 🤣

DB Only Full Body Challenge

Ashley

This was an awesome workout!❤️❤️❤️ The Copenhagens got me!

Sumaiya

Katelyn

Gym Legs: Targets a bit of everything

Great workout took a week off and came back strong !

🥵😵O.m.g. i wanted to barf towards the end and was red faced still when i got home from the gym! And that was only 3 rounds instead of 4!

Laura Thomas

Bodyweight HIIT burner 🔥

All over, seemed quick haha but sweeeaatttt, like it!

Maria

Vacation DB Workout

I LOVED this one. It wasn't too long but I still got a great workout in. That last complex 😵‍💫🤣

My butt is gonna be feeling that workout for a couple days🔥😂😂

First good leg day in 2 weeks. Thanks for always kicking my butt!

Samantha

Leg Day Challenge Workout

This is way harder than it looks! 🥵🥵

Shelby Hosman

Meaghan

Core Challenge

Maddie

OUCH… can’t feel my arms but great burn!!! Had to go super light and still burned!

Lacey

Quick Upper Body Challenge

Holy smokes!!! I think you need a new category now, fit like a gymnast.

Shivani

Jaclyn

Getting back in the swing of things and this was a great starter!

Kristen

Body weight HIIT- 12 min

Not a bench to be had so we used a stability ball for the push-ups and a platform extension for the Copenhagen planks which were devious 🥵

Swapped out some exercises and used the smith machine only, went 5 rounds and very pleased with myself!!

Rachel

Gym/minimal Full Body- 35 min

Anna

Mikayla

20 minute or less 5.20.22

Tracy

I’m a pool of sweat! I did the 30 minute option which was roughly 3.5 miles for me. It was a fun, creative and interactive way to get to that distance!

Cady

5.18.22 Running/Cardio

Perfect for a quick but beneficial workout! ❤️

4 rounds in 20 minutes after baby boy went down for the night. Good short workout! Just did regular kb swings, don’t feel comfortable adding in the squat swings just yet. Thank you for keeping me moving!!

5 rounds in 30 min. Split out the push-ups by themselves to help with good form

5.13.22 20 Minutes or Less

7 rounds in 35min👍🏽👍🏽 I liked this workout. Minimum weight and still feeling the burn!

Tamara

My coffee kicked in and I got 7 rounds in 40 minutes! (Barf)

🍑 💪🏽 🔥 💪🏽 🍑

5.9.22 Weekly Challenge

6.5mi in an hour… had to modify to the elliptical with a hurt foot, but sweaty af nonetheless 🤷‍♀️

Running Cardio 5.5.22

I have been adding this onto my weekly glute day for over a month now and I can tell SUCHHH a big difference in my glutes!!!! Holy butt burn.  So obsessed with the progress Ive seen!!! 🙌🏼

Katie

Second time doing this routine! Last time it left me with a sore booty and obliques 🔥

This was not a joke!!! My booty definitely burned 🔥

20 Minute or Less : Booty Burner

Perfect workout when I didn’t want to work out!

Kayla Lennon

Got my heart rate waayyyy up! Loved it! 💪🏻

3.25.22 20 Minute or Less HIIT

Tricia

20 Minutes or Less 12.2.21

HOLY SWEAT!!! Seems like an easy workout until the sissy squats hit 🤪

Short and extremely effective!!! I hope I’m doing that sissy squats right!!! Lol

I’m not at a gym so I didn’t have the leg press or back extension equipment so bummer there.

5.16.22 Weekly Challenge

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