Name: Playbook - Hannah Bower - Bodyweight Fullbody 11.30.22
Uploaded: 2022-12-19T14:00:52.157Z
Duration: 30 min
Description: Bodyweight Fullbody 11.30.22

short but great for burning! Thanks!! 🔥

Chiara

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 

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

Beatrice

This is my first postpartum workout on here and it was great! I made a few adjustments, but it felt so good to get it done.

Brittney

Kids were going crazy so I had time for 30 secs no rest and only 30 secs between sets and phew 😅 don’t let time keep you from some movement! I used to be afraid of not doing anything if I couldn’t do exactly as written. Glad I have overcome, thanks to Hannah!

Minimal Equipment Fullbody 12.7.22

Mary-Cathryn

Saryn Johnson

Minimal Equipment Fullbody 11.28.22

Looks deceivingly easy. But I’m sweating a bucket!!

Intan

So freaking good!!! Iso glutes at the end got me!!! 
Modified the pullups with 10reps of assisted pull ups (still learning)

Sumaiya

Gym Full Body 10.26.22

Love this combo so much!!!! Great "quick" sweat to start the year 💪 🔥

Caitlin

Minimal Equipment FullBody 10.5.22

Perfect workout while on vacay 🔥❤️

Maggie

This workout really pushed me to give my best!

Jackie

Bodyweight FullBody 9.28.22

Aissa Trevino

Entire body is on fire! That one never fails to have me laid out on the mat.

Courtney

When she says it looks like 3 easy circuits but they will be sweaty.... she ain't lyin!!!lying!!!! 💪💪💪🔥🔥🔥

Dumbbell Full Body Challenge 9.26.22

It’s been way too long since I’ve been back in the gym & this KILLED! So happy I finally decided to give your workouts a try!

Cheyanne

Looks easy but surely is not. A$$ kicked big time 👌

Burn!🔥
That first set seems so simple until you do it 😂

Loved how this worked consisted of the basics!  Super efficient.  The burner at the end gave me the craziest arm pump.  I was feeling fierce today, so I used the 45lb barbell.  Made it all the way through!  Even managed to do strict should press the entire burner.  Crazy how much stronger I am already feeling after 4 weeks. 🤯

Cleo

Perfect foundational exercises for strength!  💪🏼 🔥

Meaghan

Kaci Lynn

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 ❤️

I got such a good sweat!!! I’m loving these body weight workouts.

Me and my sister were able to do this together!!

Madison

Bodyweight HIIT 9.21.22

Molly

This was amazing ❤️ 💕endorphins after this one - guaranteed!

Edyta

Bodyweight HIIT 9.20.22

Amazing workout! I took the new focus Rose Lemonade pre workout, I felt focused and powered through those with energy and determination. The core exercises were a good finisher, it’s nice to balance everything out at the end. Thanks!

Janine Ducharme

Love this one! Simple but tough!💪🏼💪🏼🔥🔥

Nikki Ouk

Jessica

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!🔥

Fun and simple for when motivation is low!

Rachel

Elli

Bodyweight Pyramid 9.14.22

I love this workout! It was efficient and got the job done!

Rylee

Niccole

Dumbbell Full Body 9.12.22

My goodness! Talk about sweat 🥵 great workout!

Sharlene

Love this one!! If your reading the comments you HAVE to do this workout. Great full body for a Friday

Bailey

Gym Full Body Challenge 8.29.22

Kirrie

One of my faves! Steadily moving up the weights and surprising myself 🥰

DB Full Body: + cardio 8.29.22

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 💪🏻

Bodyweight Full Body 8.20.22

Loved the warm up. Would love to maybe see some more warm up options. I've just been repeating stronger 2.0 warm
Ups. I loved the more dynamic moves. Thank you!!!

Katherine

Gretchen

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

Needed something quick and effective while my daughter took a nap and this workout was perfect! 🥵

Shelby Hosman

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!😳

Gym Full Body 8.6.22

5 ends! Ya Killin me smalls!
A. 20, 25, 5th round 5×20, highest box
B. 20, 25, 5th 35lbs x 7
C. 3, 6
D. 8 times
E. 20, 25, 5th 30bs
F. 20, 25

Only had time for 3 rounds, but I still got a good sweat!!

Samantha

Dumbbell Full Body 7.26.22

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

Sara

Lacey

Body Weight Full Body 7.22.22

Amazing workout with some modifications for the pulls ups and planks due to pregnancy 💪🏻💪🏻

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

Easily one of the best workouts I’ve ever done. Literally hits every muscle group. Thank you!! Can’t wait to up my weight over the next couple weeks 💪🏼

Jaclyn

Dumbbell Full Body 6.20.22

Absolutely brilliant workout if short on time. Don't be fooled you will get your ass kicked 😂

Everything burns! Such a great challenge. Definitely gonna do this one again.

Kettlebell Full Body 5.28.22

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

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

Dumbbell, Barbell Full Body 5.23.22

Crystal

Sarah

Gym Full Body 5.2.22

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

Jenna

Gym Full Body 4.29.22

Holy sh*t - after two rounds I was dripping. I got through all five rounds 🤘🏼💪🏽

Gee whizz these are harder than they look. Fuck off to the swivels they are tough! Loved it xx

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.

Caroline

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!

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

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

Superb! Just what I needed today! Did the entire 3 rounds with my 15lbs DB! This one's a killer!!!

2 rounds being 37wks prego absolutely had to modify but it was a good one to just get my body moving

Single Dumbbell Full Body 3.20.22

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! 🙌🏻💪🏼

Michelle

Shelaine

Bodyweight Full Body 3.29.22

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

Erin

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

Great quick HITT! I was feeling not well about myself today and this picked me right back up. Thank you!

Dumbbell High Impact Full Body 3.11.22

My 🍑 is on fire! Those sprints at the end 👏👏👏

Lily

Barbell Full Body 3.7.22

Quick and efficient! It’s all I need before heading to work. 👌🏽

Elaine

I’m dead - awesome workout. Will be feeling that one tomorrow!!

Emily Hardy

My legs were shaking by the 2 round of Bulgarian split squats. Also, what’s the best alternative for the skull crushers. I tried using a bench and could not pull myself back up.

Gym Full Body 12.14.21

Solid burner, I’ll come back to this one.

Wicked workout!! Just what I needed before going out to a social this evening!! Thanks Hannah!

Gym Full Body 12.6.21

I feel so good after completing this exercise. It was tough, but not impossible and it helped me see just how strong I am. I can’t wait for the next one!

Bodyweight Fullbody 11.30.22

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