Name: Playbook - Hannah Bower - Day 12: 12 Days of Christmas Challenge
Uploaded: 2024-03-06T20:30:23.901Z
Duration: 35 min
Description: Day 12: 12 Days of Christmas Challenge

Sally

Challenging but amazing! Quick but effective 💪 accomplished another day for myself 🤩

Eugenia

12 days of christmas to ring in 2023!! HNY, Hannah and Michal! ♡♡

Maddie

Holidays and nightmares with traveling got in the way, but finally finished the 12 days of Christmas! Thanks for the fun challenge Hannah and Michal!

Celine

Caught a cold right before Christmas so used this to ease back in after resting for a few days

Morgan

Coming back to this during the holiday break for a quick mindless workout. Perfect to get ready for the next challenge!

Rachel

Finished! So ready for the 30min and under challenge. And I think if it doesn’t start every day with running I’ll be more excited to wake up early! :)

Cristine

Caitlin

Loved this! So fun! Can’t wait for the 30 min challenge! 💪🏻

Aissa Trevino

So happy to finish this challenge!! How fun!

Kirsten

Markie

Those lunge squat jumps at the end are killer!

Danielle

Had to take some days off due to a back strain, but finished with this and it was such a great workout!

Nicole

Katie

The moment we’ve all been waiting for! 

The final day!! 

So proud of you all, happy holidays 🎄

Need some accountability for this season!? Be sure to join the Facebook group, we are all in this together 💛

https://www.facebook.com/groups/451724679422276/?ref=share&mibextid=S66gvF

HERE WE GO! 

Jog/run/walk one mile OR 10 minutes of cardio or your choice. 

Modifications: stair-stepper, bike, rower, eliptigo, ski erg, jump rope. You can walk up and down your stairs, perform step-ups on your couch, high knees, jumping jacks

1 Mile OR 10 Minutes of Cardio

Recommended time: 2 minutes
Every 10-20 seconds switch from front plank to side plank 

Modifications: can go onto your knees, can place hands on a bench 

Substitutions: bear plank 

Form:
-start on your hands and knees. Hands are directly underneath your shoulders, tuck your toes underneath you 
-engage your core and your glutes straighten your knees by squeezing your quadriceps 
-keep your hips square and spine neutral. No arching or sagging 
-every 10-20 seconds switch what direction you are planning on (front/side/side)

Plank

1 rep= 1 right arm, 1 left arm, both arm 
Recommended reps: 3 
Recommended weight: medium to heavy!!

Modifications: alternating single arm shoulder press (take out the two arm press)

Form:
-in an upright seated position, engage your core and plant your feet firmly on the ground 
-if you don’t have a bench you can do these seated on the ground 
-press the weights to shoulder level 
-retract and engage your scapula, using your shoulder muscles press one of the weights overhead 
-do not lock out your elbow, keep a slight bend 
-lower the weight back to your shoulder 
-perform the press on your other arm.
-lower
-then press both arms at the same time
-keep your core engaged and torso still for any and all overhead movements

Kneeling 1-1-2 Shoulder Press

1 rep= 1 push-up, 1 clean or deadlift, 1 front squat, 1 push press 
Recommended reps: 4
Recommended weight: medium to heavy 

Modifications: go onto knees for push-up 

Substitutions: thrusters 

Form:
- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders 
- Perform a front squat and then a shoulder press pressing the dumbbells overhead
- Reverse the motion and repeat

Man Maker

1 rep= 1 inchworm + 1 push-up 
Recommended reps: 5
 
Modifications: limit range of motion, can go onto knees for push-ups 

Substitutions: barbell rollouts 

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 plank position keeping your core engaged 
- keeping your elbows close to your body, lower into a push-up, you should feel this target your triceps 
-push up back to plank 
-walk your hands back to your feet 
- Repeating the entire sequence for time or reps

Inchworm to Military Push-up

Reps are per side 
1 rep= 1 snatch, 1 curtesy lunge, 1 pulse
Recommended reps: 6
Recommended weight: medium to heavy 

Modifications: snatch to reverse lunge

Want to make this harder? Hold the weight overhead 

Form:
-start standing feet hip width apart, core engaged, chest tall, shoulders retracted
-hinge at the hips and bend your knees pick up a weight on the ground 
-in a similar staring position as a deadlift, extend your knees to standing while you pull the weight with your elbow leading the weight 
-once the weight is shoulder level, turn your wrist so that your hand is now leading the pull 
-press or catch the weight at shoulder level 
-with the opposite leg of whatever arm is holding the weight, step backwards and 45 degrees to the side 
-lower into a curtsy lunge 
-after one full rep, lower one more time for a pulse rep 
-press back to standing
-lower the weight to the ground 
-switch sides

Snatch to Curtsy Lunge Pulse

1 rep= 1 deadlift + 1 row 
Recommended reps: 7
Recommended weight: medium to heavy 

Modifications: can do rows first and then deadlifts 

Equipment substitutions: barbell, kettlebell, bands 

Form:
-start standing. Core engaged, shoulders retracted, feet hip width apart
- Hold the weights with your palms facing towards 
-Hinge at the hips and lean forward
- At the halfway point, pause
- With your spine and neck in a neutral position pull the bar or weights up to your chest and squeeze your back muscles at the top of the rep 
- Bring the weights down to
Shin level 
-perform a Romanian deadlift to come back to standing 
-repeat

Deadlift to Row

1 rep= 1 sumo deadlift + 1 squat jump 
Recommended reps: 8
Recommended weight: heavy 

Equipment substitutions: can use dumbbells, barbell, band 

Modifications: perform toe raise instead of a jump 

Form:
-start with your feet slightly wider than hip width
-core is engaged, chest tall, shoulder retracted 
-lower down into sumo deadlift to pick up a weight that is on the ground and between your feet 
-deadlift or squat the weight up to standing 
-lower back down to drop the weight 
-from this lowered squat position, explode from the ground into a squat jump 
-land with a slight bend in your knees, squat down to pick up your weight
-repeat

Sumo Deadlift + Squat Jump

1 rep= 1 hammer curl, 1 standard curl, 1 angled curl 
Recommended reps: 9
Recommended weight: light 

Equipment substitutions: dumbbell, band

Form:
-start standing with your core engaged, shoulders retracted, and a weight in each hand 
-start with a hammer grip (wrists face each other)
-curl the weights to your shoulders keeping your torso still and elbows close to your body
-lower the weights down 
-flip your wrists so that they face the ceiling 
-curl the weights to your shoulders keeping your torso still and elbows close to your body
-lower the weights down
- keep your wrists towards ceiling, but move your hands 45 degrees outward keeping your elbows near your body 
-curl the weights to your shoulders keeping your torso still and elbows close to your body
-repeat

3 Way Bicep Curl

1 rep= 1 full + 1/2 a rep 
Recommended reps: 10
Recommended weight: medium 

Modifications: 1-1-2 overhead Tricep extensions 

Form:
-start standing engage your core and keep your chest tall and torso still 
-lift both weights or a single weight overhead, keeping your shoulders engaged and a slight bend to your elbows 
-do not lock out or hyper extend your elbows when they are overhead 
-lower the weight all the way down behind tour head 
-keep your bent elbow in line with your shoulder joint
-don’t let your elbow fall outward 
-press the weight back up overhead 
-lower the weight back down behind your head to the halfway point 
-press it back to overhead extension 
-this is one rep
-repeat

1 1/2 Overhead Tricep Extension

*one of the progressions for standard sissy squat*

Recommended reps: 11

Modifications: can use a cable, use - a band or multiple bands to hold onto, limit range of motion 

Form: 
-optional* station a band or multiple bands, at midline level height while your on your knees, to a steady object
-scoot back so that there is tension. The farther back you are, the more assurance you will get; the closer, the more Bodyweight this becomes 
-in a kneeling position with your chest tall and shoulders retracted, lean your whole torso backward 
- it is very important to engage your core and keep your torso stable as you lower down 
-go as far as range of motion allows
-engaging your core, hip flexors, and quads keep your torso straight as you lift back up to kneeling

Bodyweight Leg Extensions

1 rep= 1 left lunge jump, 1 right lunge jump, 1 squat jump 
Recommended reps: 12

Modifications: remove the jump and perform static lunge to squat or side lunge to squat 

Form:
-start feet firmly planted in the ground 
-hip width distance apart, chest tall, core engaged, shoulders retracted 
-jump or step back into a lunge position keeping chest tall, toes pointing forward, and knees forward or slightly out, but never inward
-lower into a lunge
-at the depth of your lunge push through your feet and your glutes keeping your chest tall 
-in the air switch your lead legs 
-when you land, land into the other side lunge, lower down
-press through your glutes into another jump
-when you land this time, bring your feet parallel to land into a jump squat position 
-lower into a squat 
-as you jump out of your squat you land in a lunge
- this is one rep, repeat

Alternating Lunge Jump To Squat Jump

Day 12: 12 Days of Christmas Challenge

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

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! 😅💪🏻

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

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

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 😅

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

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!

Bodyweight Pyramid 9.14.22

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

Sara

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!😳

Jessica

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 ♡♡

Sarah

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!💪🏻

Day 12: 12 Days of Christmas Challenge

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