Name: Playbook - Hannah Bower - Bodyweight Pyramid 9.14.22
Uploaded: 2024-03-06T20:30:23.519Z
Duration: 25 min
Description: Bodyweight Pyramid 9.14.22

Eugenia

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

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

Jillian

Amanda

Morgan

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

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

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

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

Cynthia Contreras

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

Kirrie

DB Full Body: + cardio 8.29.22

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

Audrey

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

Shelli

Bodyweight Full Body 8.20.22

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!😳

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 ♡♡

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!!!

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!💪🏻

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.

Samantha

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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