Name: Playbook - Hannah Bower - Bodyweight Full Body 8.20.22
Uploaded: 2024-03-06T20:30:23.561Z
Duration: 15 min
Description: Bodyweight Full Body 8.20.22

Perfect vacation workout and my three year old followed along lol 🥰❤️

Jillian

Audrey

Great way to get back into it after a few days off on vacation!💪🏻🔥

Shelli

Morgan

Loved it! This was a great body weight workout, really made me sweat 💪🏼.

Tamika

Exactly what I needed today! I pushed pretty hard this week so this was the perfect routine to get some movement in without pushing it too far 💪🏻

Did the upper body circuit this time (those push up taps though! 🥵) and one round for he core circuit to end the workout 💪🏻

🔥🔥 it was a great challenge workout to come back too!

Gladis

Had some extra time so I did the lower body circuit and the core circuit two times through 🥵

A great one for a busy day and little time and motivation!

Rachel

Just exactly what I needed!! I wanted to workout, but not bring out any weights 😂 don’t ever let “body weight workout” deceive you though! This was such a good one!! Thank you Hannah!

Keri

Rebecca

Every time so good!! Nice sweat and felt all the moves! 👊🏼♥️

Natalie

Whew. Did 16, 10, 8, 10, 16 for the legs, just 16, 10, 8, 10 for arms so I could still squeeze in the abs before I had to get going!

Aubrey

WHHOOAAAA!!!! That was a good quick sweat!!!! Push ups definitely need some work! #sweatisgold

Cynthia Contreras

Kate

Short and so effective! Felt the burn! 🔥

Aissa Trevino

So great for my lifestyle. I wake up early to work out kids always up too!

Charissa

Need a quick workout, no equipment but want some good challenging movement? This is a great body weight workout! Quick, a bit of a  burn and some cardio work. All you need is yourself and a chair.

Ab circuit is optional! 

If you want to make it more difficult, add weight or another round! 🥰

8 reps each exercise! No rest between exercises. 

If you see hard coning, pressure down on the pelvic floor, bulging, pain on the linea, leaking..please modify. 

Correct core engagement and management of pressure is really important especially if you are postpartum. Engaging pelvic floor and TA to help manage pressure is key but don’t over engage the core. Just enough to make sure pressure isn’t pushing up against the tummy or any bearing down on the pelvic floor.

If you have a hypertonic pelvic floor: no engagement on the floor during any exercises unless Told otherwise by your physiotherapist.

Exhale as you touch your toes. Don’t allow your shoulder blades to completely go flat on the ground. This prevents momentum from being used.

Toe touches

Keeping your core engaged. (Don’t hold breath) hold one leg while you lower the other.

Modify: lessen the range you lower your leg if you have any sign of bulging/coning or leaking urine.

Scissors

Keeping leg extended touch elbow to knee maintaining core engagement. Exhale as you touch elbow to knee. 

Modify: keep other leg on the ground or bent.

8 reps each

Half Bicycle

If you need to modify: the hand pulses is shown! 

Keeping legs/hips still lean to one side as far as you can go and back up and repeat on the other side.

DeadBug tilts

Lower as far as you can go while maintaining form

If you start seeing major arching of the lower back or can’t keep core engaged or notice holding breath, bearing down, bracing or coning please modify by bending your knees.

Leg Lifts

Keeping shoulder blades off the ground, exhale and deeply engage core inward or “wrap in” while pulsing hands between your legs. Try to relax hips in the butterfly stretch.

Butterfly Crunches

Twist until elbows reach across your body. Modify: place feet on ground.

Cherry Pickers

Dead Bugs

Straighten legs all the way to make more difficult. Bend knees more to make easier or modifying to protect core

Hollow Hold

Ab/core Circuit (optional)

Bodyweight Full Body 8.20.22

Catherine

got feedback from my boyfriend to start circuit training and holy shoot i have not sweat like this since highschool!

Rachel Macias

My postpartum body could only take me through half of this but it was brutal!

Minimal Equipment Fullbody 12.7.22

Carina

These are the best quick workouts that pack a punch. I’m very grateful to have these during such a busy time of the year 🙌🏻🎅🏼

Michelle

Did 1 round since I did this after cardio and was already spent. Those ninja kick modifications are brutal. 🤣

Emily Storm

Bodyweight Fullbody 11.30.22

Amanda

Minimal Equipment Fullbody 11.28.22

This one is hard and good, had to modify but I will work up to the full exercise!!
Love the last one!!!

Brook

Caroline

Katie

Gym Full Body 10.26.22

Wow! I struggled! I had to use moderate weights! 😅💪🏻

Kiki

Pushing myself to be in shape for my surgery!

Molly

Love that I was able to do it at home! Such a good workout, thank you!

Jocelyn

Minimal Equipment FullBody 10.5.22

Needed a „break“ inbetween the actual ignite challenge 🤣 Really loving bodyweight workouts!! Please make a challenge 😁😁

Ouch. Those curtsy lunges about took me out and I only did 3 sets. First workout back after a hiatus, holidays and being sick. Great first workout back sweat sesh. 🥵

Bodyweight FullBody 9.28.22

It's always a challenge!!!🦾😅👍🏻

I like it! 🤩 the upper body series are the most strenuous! 
I reduced the reps in the last two rounds! 😅for the abdomen instead I increased to 4 sets!

Dumbbell Full Body Challenge 9.26.22

Needed a quick physical/mental pick me up and this was it 🫶🏼

Erin

Saved this one as a favorite for sure!! This one snuck up on me quick 😅

Caitlin

I genuinely feel soooo happy after doing your workouts!! It doesn't need to be 17000 steps to feel good and feel strong 💪 I appreciate you immensely ❤️

Heba

Felt good to get some movement in♥️. It was a longgggg day!

Cleo

Barbell Full Body 9.26.22

Eugenia

Mariah

This one was fun! I played with the modifications and it had me running out of breath! These shorter effective workouts are so prime for me in the early morning! Thank you ❤️

Bodyweight HIIT 9.21.22

Loved it for getting back on track after a recovery 🎉

Bodyweight HIIT 9.20.22

So good! Always love this one when I need to get a quick workout in!

So good!! I love the full body workouts. 

Just wondering, I was looking for a coach who could help me with preconciving/prenatal care. Is there anyone or any resources you would recommend?

Barbell + Dumbbell Full Body 9.19.22

Whew!!! 🥵
Did this workout as a finisher to my workout. I just cut everything in half. What a burn!🔥

Maggie

Fun and simple for when motivation is low!

Bodyweight Pyramid 9.14.22

Made it farther through that ab burnout than ever before ... it is a burnout for sure 
🫠

Starting again after an indulgent summer break. Good to be back!

Intan

After being sick for over a week, this was the perfect workout to get back into it. Slow and steady with light weight.

Dumbbell Full Body 9.12.22

Shelly

Wow that was a great workout! I feel everything!! 😆😆

Nikki Ouk

Gym Full Body Challenge 8.29.22

Sara

Kirrie

DB Full Body: + cardio 8.29.22

I couldn't finish this one.. yet. I did assisted pullups and girl pushups ... so. Close.

Kara

Love this one!! 🔥 saving this one to favorites 😊

Gym Full Body 8.17.22

I absolutely loved this one! And I think I have finally gotten my form down for RDLs - my lower back didn't ache this time and I was actually feeling it in my glutes

Rachel S.

Felicia

Gym Full Body 8.10.22

My endurance needed this challenging and rewarding workout🔥🔥😅

Autumn

THIS was soooo much fun!! I loved the different exercises that I’ve never done before.

Alexandra

Sweating over here for sure! Those half up things!!! Yikes!😳

Jessica

Gym Full Body 8.6.22

Becky

Blake

Tougher than it seems 😛🏋🏼‍♀️

Dumbbell Full Body 7.26.22

Idk about anyone else but I LOVE ladder workouts 💪 💪💪🔥🔥🔥

Lacey

Body Weight Full Body 7.22.22

Loved it! Will definitely repeat it over and over and over again ♡♡

Sarah

Madison

Gym Full Body 7.9.22

Did this one as a strength workout and loved it!

Holy burn! My legs and shoulder are toast! Love it!!!

Nicole

Barbell Fullbody  6.25.22

Holy moly needed 50mins!!! And little bit more rest 😅👌🏻💪🏼

Treating myself to some of my favorite lower weight, higher intensity workouts before the new year to get ready for the Ignite challenge 💪🏻💥

Dumbbell Full Body 6.20.22

Holy shit 🤪 did this with my bf and we both struggled. Such a great burn and feel super confident to get better at it.

Jackie

After vacation and then coming down with the stomach bug… this is EXACTLY what I needed to ease back into things. Got a good sweat in!🔥

Courtney

Kettlebell Full Body 5.28.22

Really love this one. Heart rate going up and down, sweating buckets 💪

Hana

Great all over... You scared me in the descriptions, but this was perfect!

Leigh-Ann

Dumbbell, Barbell Full Body 5.23.22

My favorite workout! Somehow with your workouts.. I know I couldn't do any more at the end, but I feel legitimately stronger

DRENCHED🥵🔥 felt SO GOOD!!! Adding this to my favorites!

Crystal

Gym Full Body 5.2.22

Great workout! Felt like I hit a little bit of everything.

Jenna

Gym Full Body 4.29.22

Kayla Lennon

That kicked my ass! 🥵🥵 just what I needed today !

Stephanie

Dumbbell Full Body 4.27.22

Great workout!! I had fun with the one especially the pull ups 😆

Whew what a burner! I was dripping of sweat 😅

Gym Full Body 4.19.22

Those abs tho 🔥🔥🔥
This one is saved in my faves. Keep coming back to it and for good reason. Great combo of movements with strength and mobility.

They felt amazing!  It was a Burner I always want to stop at 3 sets but pushed through and even got a 5 minute run in.

Kayla

This circuit was tough! I really felt like I pushed myself through this one. Definitely give this one a shot!

Brittney

Dumbbell Full Body 4.11.22

Such a good challenging workout! 🍑💪

Felt the burn! Feel great! Happy Mother’s Day!

Gym Full Body 4.5.22

Had to only do 2 rounds because of pelvic floor spasms. I’m trying to get back to my pf pt but the waitlist is packed. Wondering if your core program can potentially help? I bought the program about 3 years ago and it was very helpful but I think there might have been major changes to it and idk if I still have access?

Brenna

Perfect workout after a long week with a sick kid all by myself and while working overtime 🥵

Yikes that was so much harder than it looked. Really good flow, after round 2 body started being tired. Defo doing this one again

Single Dumbbell Full Body 3.20.22

Wasn’t the prettiest workout I’ve ever had… however I do feel STRONGER! Definitely will repeat this tomorrow 💪🏻

Ahhhh just what I needed after killing my legs yesterday...a good HIIT! This is one I’ve done a bunch of times and still love it! 🙌🏻💪🏼

Bodyweight Full Body 3.29.22

Weights felt heavy today, hate that. But I know there are a lot of external factors and proud for pushing thru. Quick 25 minutes and feel like I'm in a better head space.

So good! Have to skip the burpees too much action for my knee now but I’ll get there!

Saving this one! It’s a gem! Quick! Full body workout. Great sweat session!

Dumbbell High Impact Full Body 3.11.22

Such a good workout! Nothing makes you sprint harder than your 3 year old cheering you on🙌🏼😂

Sarah Heard

First workout back after vacation and it was rough but great!

Heart rate elevated and legs are dead🥵 definitely want to repeat this one again! Make me feel so good!💪🏻

Bodyweight Full Body 8.20.22

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