Name: Playbook - Hannah Bower - 5.16.22 Weekly Challenge
Uploaded: 2025-07-08T00:56:36.158Z
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

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

Summer Burn| Week 9 Day 2| Functional Strength & Core

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

Love this! Trying to incorporate more mobility.  This def made me crack and pop in the right places where I was tense and tight. 🙌🏻💖🔥

Michelle

Summer Burn| Week 8 Day 5| 40 Min Mobility: Follow Along

This one is one of my all time favorites. It will make ya 
✨ glisten ✨

Jordan

Although I read carefully the instructions as you asked for, I found the videos confusing 😮‍💨

CristinaLS

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Michelle 

Summer Burn| Week 8 Day 3| Functional Strength + Core

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Dominique

Sheina

The AMRAP + the TABATA will make you sweat. If you’re not sweating by the end of it, you didn’t give it your all. 

This one was fun!

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Andrea

It was intense and I catch my breath and I took it slow. I enjoyed moving around.

Summer Burn| Week 8 Day 1: Power + Athleticism

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

I was fooled and it did kicked my butt. I still did what I can.

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

So perfect for needing a quick effective workout after a long day! 💪

Chelsea

I enjoyed learning new things and got through it.

Perfect little workout, especially when traveling.

Summer Burn| Week 7 Day 3| Functional Strength & Core

Kelsey

Stephanie

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Dripping with sweat after those KB swings!

Tiana

Some stuff was new to me and I enjoyed it.

Summer Burn| Week 7 Day 1| Power Athleticm

I’m done with week 6 and I enjoyed it that helped me decompress from work and refreshing.

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Felt it burned in the end and definitely gained. 🔥

Always my favorite day with the cardio core

Summer Burn| Week 6 Day 4| Functional Strength + Core

Really enjoy the core emphasis in this one

Just what I needed for first workout of this week. Still behind but I’m doing it at my own pace.

Summer Burn| Week 6 Day 3| Power & Athleticism

Upped weight in everything! Surprised myself because I wasn’t feeling particularly strong today. I’m literally stronger than I think 🥰

Summer Burn| Week 6 Day 2| Functional Strength & Core

Lindsay

Beatrice

Modified a lot. Shoulders bugging me and I’m not sure why so mostly did body weight but still got sweaty

Summer Burn| Week 6 Day 1| Power + Athleticism

Emilia

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Summer Burn| Week 5 Day 5| 40 Min Mobility: Follow Along

Spicy and efficient! Did the 3 min EMOM and had about 30-40 seconds at the end of each round except the last round when I was struggling. Got through the second circuit in about 12min if the rest periods aren’t counted and 15 with 45 sec rest after each set

Summer Burn| Week 5 Day 4| Full Body Conditioning Flow

Will 100000% be feeli by those Supermans tomorrow! 🙇🏻‍♀️

That first circuit is one of my faves. Was dripping sweat by the end. Needed that!

Summer Burn| Week 5 Day 3| Functional Strength + Core

Increased weight and got an additional round in from 4 to 5! Feels good to be moving!

Shawnia

Love this one! Almost 6 sets and am sweatyyyy 🥵

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Reading the comments I was prepared to sweat but HOT DAMN 🥵 🔥 just what my mind and body needed 💪

Summer Burn| Week 5 Day 1: Power + Athleticism

Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

Summer Burn| Week 4 Day 5: Core + Recovery

Loved this! Upped weight for just about everything and felt good!

Summer Burn: Week 4 Day 4| Full Body Conditioning/Flow

Definitely started to lose grip strength in the second circuit at the 3rd set. Had to give up on the hanging tuck ups because I could literally not hold on! 🥹

Shoulder hurt with the hanging core work so I changed that to leg lifts

Summer Burn| Week 4 Day 3| Functional Strength & Core

Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Amber

Cassidy

Summer Burn| Week 4 Day 1| Power Athleticm

Courtney

Always love mobility at the end of the week. 😍

Summer Burn| Week 3 Day 5| Pelvic Floor  + Cardio

I have not been motivated at all these last couple weeks with illness and just tired of working night shift. I feel like I’m going backwards on my progression.  One day at a time.

Started the night before then finished after midnight. Just what I needed.

Summer Burn| Week 3 Day 4| Functional Strength + Core

I loved this! The bi weekly Pilates really served me for this and it was nice to feel rather than see the work I’ve been doing!!!

This was a good deload week workout that still challenges!

Summer Burn| Week 3 Day 3| Power & Athleticism

Running on low fumes today so this one didn’t hit as much since I didn’t push myself as hard but I’m glad I got some movement in either way

Really enjoy this one for the simplicity!!

Definitely upped my weights and felt great to see the progression in a few weeks!

Summer Burn| Week 3 Day 2| Functional Strength & Core

Completed this Thursday but forgot to finish in app!

Might be low impact but not low on sweat 🥵 loved it!

Loved the break from all the plyo but no less of a sweaty mess than normal. 🥵 😂

Janessa Orwig

Summer Burn| Week 3 Day 1| Power + Athleticism

Loved this! Had both of my sons join in; they play club soccer and wrestle and they both struggled through the mobility. Trying to teach them to be intentional with their breaths and movements! We will be returning to this!

Krista

Dina

It was good. As a former dancer, it was interesting to see how mobile I still am in some areas even while being SO tight in other areas from being postpartum. I really appreciated it. Thank you!

KaLinda

Summer Burn| Week 2 Day 5| 40 Min Mobility: Follow Along

Love all the mobility exercises that you have in place….

Arpita

Think I could have gone from 4 min to 3 which was surprising because I really thought I’d be dragging today due to soreness but I had about 1:35 at the end of each EMOM. Got through circuit b in about 14 min with round 3 being the fastest after I found the flow.

Loved the 3 or 4 min EMOM!! Sooo good! 🔥

Summer Burn| Week 2 Day 4| Full Body Conditioning Flow

Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

My legs were quivering at the end of that. 3 mile run before probably didn’t help. But man those Superman’s burn it all out

Summer Burn| Week 2 Day 3| Functional Strength + Core

Loved this one! Burpees are a love/hate. Love because they work so well, hate because they work so well 🤣

Brianna

Julia

Summer Burn| Week 2 Day 1: Power + Athleticism

I always forget how impactful and good it feels to slow down and do some mobility. Some great work in there

Summer Burn| Week 1 Day 5: Core + Recovery

chio

Steph

Summer Burn: Week 1 Day 4| Full Body Conditioning/Flow

been such a busy couple weeks but finally a solid lift in! this felt amazing!!!!

Summer Burn| Week 1 Day 3| Functional Strength & Core

Brittany

Love the EMOM! The single leg hops were WILD 🔥🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

MADE myself do this. That mental strength training though

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Whew! This went both faster and harder than I expected! I usually think of arm days as being slower and lower heart rates but this had me shaking and sweating! 🥵

The finisher is such a fun challenge! 5 mins for me

Wk2/Day 3 PHASE 1 |2.21.25| Chest, Triceps & Delts

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

Didn't get to the 7 mins amarap but did the rest

KRYSTAL

Did half the workout coming off the flu but still feeling like a badass! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

Janine

Amanda

Wk 4 1.30.25 Quads, Glutes & Adductors   

Great workout! My shoulders and chest are shaking!

5.16.22 Weekly Challenge

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