Name: Playbook - Hannah Bower - Day 7: 12 Days of Christmas Challenge
Uploaded: 2025-07-18T02:13:10.898Z
Duration: 30 min
Description: Day 7: 12 Days of Christmas Challenge

Slower mile today, but I worked out in the evening, which I enjoy less. Plus forgot my gym shoes, so I wore my kitchen shoes. At least I won’t be deterred. 😣

Jenna

Loves this workout!! My 2 year old did it with my with her 1 lb weights too! 😍😍

Jessica

Katie

The format is perfect for finals week! Short and evil!

Courtney

I did days 2-7 as a pyramid to catch up on days! It was great for a full workout!

Rachel

Ah I feel my running was improving and then today was a struggle! But I did it :) loving this challenge

Kayla

Today made me regret the fun I had last night lol, but we got through it👍🏼

Kirsten

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

Day 7: 12 Days of Christmas Challenge

Summer Burn| Week 10 Day 5: Core + Recovery

Damn near took me out but in the best way!

Abby

This one always has me dripping sweat 🙌🏼

Lexi Lou Williams

Hey.. hey you… want a good sweat sesh? Pick this one… you’ll be dropping your glistening magic everywhere!

Summer Burn: Week 10 Day 4| Full Body Conditioning/Flow

This one was a mental challenge today. Didn’t want to workout but did it anyway. I know I’ll never regret moving!

Summer Burn| Week 10 Day 3| Functional Strength & Core

Aissa Trevino

Loved the cool down it was definitely needed!!

Caitlin

Killed it this morning! Proud of myself 💪

Rachel T

Summer Burn| Week 10 Day 2l Metabolic Conditioning

Those V Ups taking me back to my cheerleading conditioning days 😎

This one is a goooood one!

Glad to be back with functional training. Switched to hiit for a while and needed something different ❤️

Jennifer

Summer Burn| Week 10 Day 1| Power Athleticm

My favorite lower intensity running workout!

Summer Burn| Week 9 Day 5| Pelvic Floor  + Cardio

Good start to the week with this one 🤘🏻

Summer Burn| Week 9 Day 4| Functional Strength + Core

I enjoyed it and I felt the burn and working.🔥

Dominique

Ashley

This one always gives me a good glow sesh 😎

Summer Burn| Week 9 Day 3| Power & Athleticism

Just what I needed and I enjoyed the full body core.

Great sweat and did extra set lifted a little heavier to burn off this anxiety and stress

Michelle 

Summer Burn| Week 9 Day 2| Functional Strength & Core

Kelsey

It went well with the other one I did today. My legs still burned in Bulgarian squat.

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

Just what I needed today. I couldn’t stand straight when I woke up because my lower back pain so I listened to myself and did this instead of forcing a gym session. Amazing thank you.

I was extremely anxious this morning. Body is tight, mind is tired and I didn’t want to go to gym. This was perfect. ❤️

Summer Burn| Week 8 Day 5| 40 Min Mobility: Follow Along

I took a break from this app to just go back to basic lift spilt. This year has been the hardest year and my gym motivation started to lack again so decided to revisit the app. This workout was just what I needed today

Morgan

It was good but confusing. Instead of seeing it as options it looks like double exercises with auto timer and longer than 4 minutes. I chose the week 5 since that one I enjoyed and still sweated.

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Feel great and I know that I am going to be sore later.

Summer Burn| Week 8 Day 3| Functional Strength + Core

Martyna

Amber

Andrea

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Chelsea

Oh my goodness this was HARD and humbling! 
The deadhangs were frustrating because my grip strength is SO weak that I ended up having a few 5 second hangs towards the end of the 2 minutes 🥵

Summer Burn| Week 8 Day 1: Power + Athleticism

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Cassidy

Absolutely killer but my favorite kind 😈

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

Found a new fav exercise in Copenhagen drives! Felt good to try some new but somewhat familiar movements

Just finished Grit 1 and 2 so this was a fun change!

Lisa

Loved the new moves. Feeling tired but STRONG! 💪🏼🔥

Summer Burn| Week 7 Day 3| Functional Strength & Core

I love this one! Sweaty and hard!
The skater with MB finisher definitely finished me 😂😂

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Beatrice

Dripping with sweat after those KB swings!

Tiana

Summer Burn| Week 7 Day 1| Power Athleticm

I’m done with week 6 and I enjoyed it that helped me decompress from work and refreshing.

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Increased weights but modified a bit at the end because I was so wiped 🥵 looking forward to the three days hamstring soreness 😂

Summer Burn| Week 6 Day 4| Functional Strength + Core

Completed yesterday, killed my legs and core but in a good way. It’s been cool to see the progress

Summer Burn| Week 6 Day 3| Power & Athleticism

Upped weight in everything! Surprised myself because I wasn’t feeling particularly strong today. I’m literally stronger than I think 🥰

Angela

Summer Burn| Week 6 Day 2| Functional Strength & Core

Lindsay

Modified a lot. Shoulders bugging me and I’m not sure why so mostly did body weight but still got sweaty

Stephanie

Summer Burn| Week 6 Day 1| Power + Athleticism

Emilia

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Brooke

Summer Burn| Week 5 Day 5| 40 Min Mobility: Follow Along

Shreya

Spicy and efficient! Did the 3 min EMOM and had about 30-40 seconds at the end of each round except the last round when I was struggling. Got through the second circuit in about 12min if the rest periods aren’t counted and 15 with 45 sec rest after each set

Summer Burn| Week 5 Day 4| Full Body Conditioning Flow

Will 100000% be feeli by those Supermans tomorrow! 🙇🏻‍♀️

That first circuit is one of my faves. Was dripping sweat by the end. Needed that!

Summer Burn| Week 5 Day 3| Functional Strength + Core

Increased weight and got an additional round in from 4 to 5! Feels good to be moving!

Shawnia

Love this one! Almost 6 sets and am sweatyyyy 🥵

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Reading the comments I was prepared to sweat but HOT DAMN 🥵 🔥 just what my mind and body needed 💪

Summer Burn| Week 5 Day 1: Power + Athleticism

Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

Summer Burn| Week 4 Day 5: Core + Recovery

Loved this! Upped weight for just about everything and felt good!

Summer Burn: Week 4 Day 4| Full Body Conditioning/Flow

Definitely started to lose grip strength in the second circuit at the 3rd set. Had to give up on the hanging tuck ups because I could literally not hold on! 🥹

Shoulder hurt with the hanging core work so I changed that to leg lifts

Summer Burn| Week 4 Day 3| Functional Strength & Core

Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Summer Burn| Week 4 Day 1| Power Athleticm

Always love mobility at the end of the week. 😍

Summer Burn| Week 3 Day 5| Pelvic Floor  + Cardio

I have not been motivated at all these last couple weeks with illness and just tired of working night shift. I feel like I’m going backwards on my progression.  One day at a time.

Started the night before then finished after midnight. Just what I needed.

Summer Burn| Week 3 Day 4| Functional Strength + Core

I loved this! The bi weekly Pilates really served me for this and it was nice to feel rather than see the work I’ve been doing!!!

This was a good deload week workout that still challenges!

Summer Burn| Week 3 Day 3| Power & Athleticism

Running on low fumes today so this one didn’t hit as much since I didn’t push myself as hard but I’m glad I got some movement in either way

Really enjoy this one for the simplicity!!

Definitely upped my weights and felt great to see the progression in a few weeks!

Summer Burn| Week 3 Day 2| Functional Strength & Core

Completed this Thursday but forgot to finish in app!

Might be low impact but not low on sweat 🥵 loved it!

Loved the break from all the plyo but no less of a sweaty mess than normal. 🥵 😂

Janessa Orwig

Summer Burn| Week 3 Day 1| Power + Athleticism

Loved this! Had both of my sons join in; they play club soccer and wrestle and they both struggled through the mobility. Trying to teach them to be intentional with their breaths and movements! We will be returning to this!

Krista

Dina

It was good. As a former dancer, it was interesting to see how mobile I still am in some areas even while being SO tight in other areas from being postpartum. I really appreciated it. Thank you!

KaLinda

Summer Burn| Week 2 Day 5| 40 Min Mobility: Follow Along

Love all the mobility exercises that you have in place….

Arpita

Think I could have gone from 4 min to 3 which was surprising because I really thought I’d be dragging today due to soreness but I had about 1:35 at the end of each EMOM. Got through circuit b in about 14 min with round 3 being the fastest after I found the flow.

Loved the 3 or 4 min EMOM!! Sooo good! 🔥

Summer Burn| Week 2 Day 4| Full Body Conditioning Flow

Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

My legs were quivering at the end of that. 3 mile run before probably didn’t help. But man those Superman’s burn it all out

Summer Burn| Week 2 Day 3| Functional Strength + Core

Loved this one! Burpees are a love/hate. Love because they work so well, hate because they work so well 🤣

Brianna

Julia

Summer Burn| Week 2 Day 1: Power + Athleticism

I always forget how impactful and good it feels to slow down and do some mobility. Some great work in there

Summer Burn| Week 1 Day 5: Core + Recovery

chio

Steph

Summer Burn: Week 1 Day 4| Full Body Conditioning/Flow

been such a busy couple weeks but finally a solid lift in! this felt amazing!!!!

Summer Burn| Week 1 Day 3| Functional Strength & Core

Brittany

Love the EMOM! The single leg hops were WILD 🔥🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

MADE myself do this. That mental strength training though

Day 7: 12 Days of Christmas Challenge

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