Name: Playbook - Hannah Bower - Bodyweight Fullbody 11.30.22
Uploaded: 2024-03-06T20:30:23.446Z
Duration: 30 min
Description: Bodyweight Fullbody 11.30.22

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

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

Alexandra

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

Morgan

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

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

Jillian

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

Gym Full Body 10.26.22

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

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

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 Fullbody 11.30.22

Community

More workouts from Hannah Bower