Name: Playbook - Hannah Bower - Bodyweight Pyramid 9.14.22
Uploaded: 2022-12-19T14:00:52.235Z
Duration: 25 min
Description: Bodyweight Pyramid 9.14.22

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

Elli

Whew. Went down and back up, but swapped the dips and burpees (20 dips and 10 burpees) to expedite. Gotta shower and get back to nursing baby and homeschooling kiddos! Lol

Aubrey

Caroline

Perfect substitute for what was supposed to be a lifting day. Incoming hurricane has the gym closed so shifted gears and found this. Was feeling spicy and went back up the ladder - phew!! I'll be feeling that tomorrow!!

Katie

This was a quick burner! I got ballsy and went back up the ladder! Those 50 jump squats at the end were HARD 😅🔥🔥🔥

Virginia DelBondio

I’m always the MOST sore after your fully body no equipment workouts. Love it!!

Sarah

Jessica

Loved it! Really didn’t feel like doing much today so this was perfect🖤 and I got that post workout high

Shelby

Holy burn! Quick and effective workout that had me GASSED!

Nicole

Woo. Did reps as written down, then halved them to go back up due to time constraints. Was the time estimate based on working back up the ladder too? Or did I do something wrong?! Lol. It definitely didn’t take me 20+ minutes to go down the pyramid.

Danielle

This was the perfect “I don’t have a lot of time” workout

Kassandra Soto

So amazing, many moves I haven’t done in a while and I surprised myself by powering through! 😊

Sara

Feeling stronger and that’s all thanks to your program. I was able to go back up the ladder with my toddler adding extra weight on me during the glute bridges. Thanks Hannah!

Keri

I love the modifications, very helpful, quick and effective

Anna luise

Tan 3 miles before starting this workout. My legs were screaming 🤣 and then you would think it would get easier as the reps come down, but it’s just as tough bc of the exercise. Well done on this Hannah 💪🏽👍🏽

Tamara

Great quick workout to get my body moving!!

Victoria Leon

This is a Bodyweight ladder workout, all you will need is yourself!

This workout is hardest in the beginning, but remember, each movement decreases in reps. You get through the first 2-3 movements and you’re basically done 💪🏻

You can add a booty band if you would like.

Modifications are in the movement descriptions.

If you feel up for it or if you have time, you can climb back up the ladder 💪🏻🤪

50 is a big number! Break these up as you need to! Sets of 10 or sets of 5, rest as needed. 

Modifications: remove the jump and perform air squats. You can squat to toe raise, or You can also squat to chair if needed.

To make these harder, add a booty band.

Form:
-Keep your knees pointing straight ahead (don’t let them fall in)
-Engage your core, and keep your toes pointing forward
-land with flat feet and slightly bent knees
-if jumping hurts, modify!

If you cannot jump you can squat to toe raise.

Squat Jumps

Reps are per side
Recommended reps: 40

Modifications: shown in video 
Level 3: as fast as you can.

Level 2: slow and controlled.

Level 1: hands elevated.

Mountain climbers

Modifications: feet on the ground. Can add weight or bands to increase the challenge.

Substitution: hip thrusts (shoulders on bench, feet on the ground).

Form:
Place your feet on the edge of your surface.

Before you bridge, engage your core and tilt your hips forward into a posterior tilt. This will help target and engage your glutes. 

You do not want an arched lower back.

Feet Elevated Glute Bridge

Modifications: remove the jump, go onto your knees for the push-up, step back instead of hopping your feet back, and step forward instead of hopping your feet forward.

Substations: jumping jacks, gate swings, 


Form:
- Place your hands in front of you with core engaged 
- Hop back back into plank position 
- After landing in a pushups position, hop back

Burpee with push-up

Equipment substations: bench, table, stair, ottoman, anything sturdy and safe.

Substations: if these are hard on your elbows, any tricep movement will work: tricep extensions, pull downs, skull crushers

Form:
- Place both hand on a chair and keep your legs extended
- Come down bending at the elbows
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Chair dips

Bodyweight Pyramid 9.14.22

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!

Kayla

Minimal Equipment Fullbody 12.7.22

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.

Bodyweight Fullbody 11.30.22

Mary-Cathryn

Saryn Johnson

Minimal Equipment Fullbody 11.28.22

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

Intan

Cynthia 

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

Morgan

Perfect workout while on vacay 🔥❤️

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 👌

Hana

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

Leigh-Ann

Bodyweight HIIT 9.20.22

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

Nikki Ouk

Loved this workout! Felt good to lift heavy!

Meghan

Barbell + Dumbbell Full Body 9.19.22

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 💪 💪💪🔥🔥🔥

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!!!

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

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.

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!

Bodyweight Pyramid 9.14.22

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