Name: Playbook - Hannah Bower - Bodyweight Fullbody 11.30.22
Uploaded: 2025-04-16T16:45:32.064Z
Duration: 30 min
Description: Bodyweight Fullbody 11.30.22

Dynette

This one went way better. I’ve been doing more walking during the week so your workouts are always hitting the right spots!! 😅 💪🏻

Jillian

Wow wow wow...idk what else to say other than I'm cooked and I am not mad about it🤭🤭

Heba

Morgan

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

Had to do a lot of modifications as I'm 27 weeks and baby is sitting incredibly low. But--did it!

Alexandra Lins

Kinsey

Ok this was brutal! Not as simple as it looks!
Got me real good 🫠🫠🫠🫠🫠

Sumaiya

Alexandria

Felt amazing to workout after after a forced break. This workout made me sweat 💦

Eugenia

Excellent body weight workout! Definitely worked up a sweat! #SweatIsGold

Krista Keil

Such a good bodyweight workout! Left me sweating and feeling great!

Emily Jacobs

I like this I’m getting cardio and strength training. I don’t have heavy weights at home so this helps me stay challenged.

Tynetta Naytah

Maryam

short but great for burning! Thanks!! 🔥

Kiki

First workout with you today😍 feels great was hard for beginning but sure can do much better in future

Gurpreet

Workout itself is 🔥. My effort wasn't there, too distracted. So overall today wasn't it. Saving to come back on a better day.

Katie

WOW!!! That was a great quick sweaty burner! 💪💪💪🔥🔥🔥

Cynthia Contreras

Omg loved this quick and all over sesh!🥰

Leigh-Ann

3 rounds done and I'm done. Never ever underestimate the easy looking ones,they kick your butt the most

Hana

Keri

Kayla

Anna

This is a challenging Bodyweight full body workout.

Modifications ARE included so be sure to read movement descriptions, enjoy!

If you’d rather do this for time! Do 40 seconds on 20 seconds rest for all exercises. 2 rounds.

Reps are per side
Recommended reps: 6-8

Modifications: alternating forward and back lunges 

Substitutions: alternating step ups 

Form:
- Start with feet hip width-ish apart, core engaged, shoulders retracted 
- Step forward with one foot flat on the ground and lower down until knees are 90 degrees, or however far range of motion always 
-keep your knee pointing forward or slightly outward, but not inward 
-keep your core engaged and activate your glute
- Push through front heel and glute and stand back up 
- Try not to push off your back foot, motion is powered by the lunging front leg

Bodyweight Walking Lunges

Reps are per side
Recommended reps: 6-8

Modifications: lunge to knee drive, gate swings 

Substitutions: reverse lunge 

Form:

Form:
- Start with feet hip width-ish apart, core engaged, shoulders retracted 
- Jump forward with one foot flat on the ground and and one foot behind out flat on the ground, lower down until knees are 90 degrees, or however far range of motion always 
-keep your knees pointing forward or slightly outward, but not inward 
-keep your core engaged and activate your glutes
- Push through front foot and glute and jump back to standing OR jump right into your next lunge switching your forward foot

Alternating Lunge Jumps

Reps= 1 push-up + 1 knee drive
Reps are per side
Recommended reps: 4-5

Modifications: remove the push-up and perform plank knee drives, use your knees for push-ups 

Substitutions: alternating mountain climbers 

Form:
-start in a plank position with your core engaged, hands underneath shoulders with a slight bend, 
-hips square to the ground, and hips neither piked nor lower back arched 
-perform a push-up (can go on knees)
-keep elbows at a 45 degree angle as you lower
-maintain core control as you push back up 
-then jump both your feet toward your midline and bend your knees so that your elbows and knees touch, 
-jump back to plank 
-repeat

Push-up to knee drive

Reps are per side
Recommended reps: 4-5

Modifications: crab plank touches 

Form:
-start in plank position, hands underneath shoulders, core engaged, feet hip width distance apart, hips neutral (no piking or sagging)
-jump or step one foot by your hand
-with the hand planted firmly, swing your other foot forward as well 
-press through your hands, front foot, and engage your core so that your back foot can swing through your hands 
-kick the leg forward as far as range of motion allows
-reverse the motions one step at a time to get back to plank
-perform on the other side

Ninja Kicks

Recommended Reps: 8–10

Modifications: use a band to help lower yourself, limit range of motion.  

Form:
-start in a kneeling position with your knees and feet slightly wider than your hips
-keep your chest tall, and core engaged, this is really important. Exhale as you come back up, or maintain exhale as you lean back AND back up.
- keeping your torso completely still & neutral, slowly lean your upper body back and down, lowering your glutes to your heels
- Engage your quads to lift yourself forward to starting position

Bodyweight leg extensions

Reps are per side 
Recommended sets: 6-8

Modifications: side lunges, or use a band for assistance 

Form:
-start with feet slightly wider than hip width apart, core engaged, chest tall 
-shift your weight to one foot,
-lower down by hinging at your hips
-keep your weight on your heel as you lower down as far as range of motion will allow
-you may feel a stretch in your other leg which will be straight 
-at the bottom of your squat, pause,
-press through your foot and glute keeling your core engaged to stand up 
-shift your weight to your other side and repeat

Kossack Squats

Reps are per side
Recommended reps: 8-10

Modifications: side lunges, lunge to knee drive 

Form:
- Start with feet shoulder width distance apart, core engaged, and chest tall 
- Leap laterally to one side and land with a flat foot, let your opposite leg cross cross behind you as you land 
- Upon landing, see if you can touch the ground with one hand and then immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

Recommended reps: 2-5
 
Modifications: limit range of motion (walk out to plank position rather than extended plank)

Form:
- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
-if you can, walk a tad further until the hands are a few inches out in front of your shoulders 
- Pause in the extended plank position keeping your core engaged 
- Walk your feet forward to meet your hands in a standing hamstring stretch position 
- Repeating the entire sequence for time or reps

Inchworm

Reps= 1 push-up + 1 step up 
Recommended reps: 8-10

Equipment substitutions: books against a wall, stacked plates, or step 

Modifications: perform at an incline (on wall or bench), push-up + shoulder taps on the ground, go into knees for push-up 

Form:
-start in a plank position with your core engaged, hips square, hands underneath your shoulders 
-perform a push-up (keep elbows at a 45 degree, and core engaged)
-after the push-up step one hand after another up onto a steady surface a few inches on the ground (books against a well, or a step)
-step hands back down 
-repeat

Push-up to elevated taps

Recommended reps: 10-12 ( 6 each side of modifying)

Modifications: one foot at a time, or flat on the ground, can go into bear plank position or hands elevated position 

Form:
-start in a plank position with your feet on a slightly elevated surface (stacked plates, step, or stacked books against wall)
-core engaged and hands underneath shoulders 
-bend both knees at the same time to gently tap knee caps on the ground 
-engage your core to straighten knees to plank position

Elevated Plank Knee Tap

Bulgarian Split Squat

Reps: 10-15 

Modifications: can hold boat pose, one knee at a time, bicycles, limit range of motion 

Can also perform flat on the ground 

Form:
-start in a seated position with bent knees on the edge of a surface (chair, ottoman, bench)
-draw in both your knees keeping your chest tall and shoulders retracted 
-pull knees to chest and pause 
-extend your knees straight out while keeping your legs off the ground 
-extend as far as core control allows
-repeat

Tuck-Ups

Bodyweight Fullbody 11.11.22

Bodyweight Fullbody 11.30.22

Skye

First workout back after 2 babies in 3years, a hip surgery and busy work schedule/life balance. It's time for myself again. This was a great intro back in and I knew where I could modify even more so than what's recommended. Sweating!!!

Ashley

Minimal Equipment Fullbody 12.7.22

Makinna

Ran my half marathon on Sunday and wow it was so fun, but definitely ready to lift some weights!!!! This was a perfect easy lift back into things🤎

Brianna

Minimal Equipment Fullbody 11.28.22

the isolated hold felt easy on the first set then I realized by the end that I extended my arms to become over my core. All I did for the next set is to keep my wrists over my shoulders AND THAT KILLED ME!  I felt it in my lats and core and everything else, this was a fun one, thank you Hannah for always making it fun and challenging. After I do your workouts I genuinely feel strong and ready to concure my day in addition to a big smile on my face ☺️

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

Brook

Caroline

Gym Full Body 10.26.22

Didn’t want to work out today but I’m so glad I did! Thanks for this!!! 🙌🏻

Kirsten

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

Minimal Equipment FullBody 10.5.22

Drenched! 
Needed something low impact but wanted to sweat and this got the job done!

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

Mile run and mile walk with this. Felt strong 💪🏽

Stephanie

The second circuit is always really hard!! 😅

What a killer full body workout! Had to rest a lot during this one! 👏

Dumbbell Full Body Challenge 9.26.22

Emily

bits and pieces of this full body after a 3 mile run!💪🏼

Whole body is shaking, this kicked my 🍑 in the best way!

Marissa

Mariah

Barbell Full Body 9.26.22

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 ❤️

Caitlin

Bodyweight HIIT 9.21.22

35 weeks today and after some modifications this felt amazing!

Erin

Bodyweight HIIT 9.20.22

Slow and steady 
makes the muscles quake-y

Don’t be deceived by this one… it gets ya!

Mariana Olivera

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!

Rachel

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

Been really enjoying these older higher intensity routines to get summer ready 😎

Sara

DB Full Body: + cardio 8.29.22

18 weeks into my pregnancy and finally getting some energy back. Your son’s guest appearance made this workout so amazing 😂 🥹 I ran 3 miles before this and then did the upper and lower circuits - core is tricky right now but going to use some of your pregnancy core workouts instead 💪🏻 ❤️

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

Audrey

Bodyweight Full Body 8.20.22

another full body day in the books! slowly getting back to the weights! 🫶🏼

I loved this workout!! All the compound movements left me feeling strong and capable 🫶🏼🫶🏼

Gym Full Body 8.17.22

Rachel Macias

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

Did 4 sets instead of 7 due to time constraint but either way enjoyed it thoroughly ❤️❤️

Becky

Blake

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

Kirrie

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

This was fantastic, had only 30mins and got 3 rounds! Love the way you structure exercises Hannah💚🤍🖤

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!🔥

Shelli

Courtney

Kettlebell Full Body 5.28.22

Awesome workout!! Dripping that sweet gold sweat 😄😄

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

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

Kara

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

Crystal

Gym Full Body 5.2.22

Wow, that was killer. In a good way! Haha

Julia

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

Jenna

Gym Full Body 4.29.22

5 rounds of absolute madness!! OBSESSED 😍

Due to time, I only got in 3 rounds and it was still a good workout!

Kayla Lennon

Dumbbell Full Body 4.27.22

Great workout! I decided to max out on my back squat, since I haven’t done it in a while. 224 lbs!! 💪 I still got it 🙌

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.

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

Lindsey

Not feeling 100% so this was perfect steady movement

Gym Full Body 4.5.22

Terri

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?

Bodyweight Fullbody 11.30.22

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