Name: Playbook - Hannah Bower - Full Body 5.31.24
Uploaded: 2025-07-18T02:13:10.323Z
Duration: 20 min
Description: Full Body 5.31.24

Morgan

Wowza! I know better than to underestimate a bodyweight EMOM but that was an even bigger challenge than I expected!!

Maddie

Amazing! Great workout! You girls know the secret ingredient 🤜🏻🤛🏻

Eugenia

HOLY MOLY 
Absolutely killer, totally drenched, adding to favorites immediately. This is EXACTLY what I needed today

Krista

Keri

Hana

Really sweated it off. Enjoyed the circuit.

Dominique

Brianna

2 rounds done!! 🔥 saving this one for great cardio!!

Chelsea

Delaney

Yikes 🔥 two rounds and I’m drenched. So good.

Nikyla

Katelyn

Brittney Howell

That was a challenge! My legs and shoulder were burning by the end🔥

Janine

Beatrice

Lauren

After completing some programs For the first time in years I was able to do the side plank crunches and really side plank in general on my feet without having a knee down. Small victories sometimes. Also loving the sister duo back

That was a challenge, so good for those “push yourself” days

Julia

Rachel T

Best EMOM since I started at the first of the year. Did it twice cuz it feat great!

Kelsey

Happy Friday! 

We are ending the work week with a short (16 minute) but spicy full body HIIT. Repeat 2x if you want!

This workout is an EMOM first video will go over the instructions!

All you’ll need is yourself!

You’ll need yourself and an optional band for this warmup

Recommended reps: however many feels good, or 😊 10 to start 
Recommended weight: none 

Modifications: limit range of motion/reps 

Form:
-start on hands + knees
-knees are underneath hips, hands are underneath shoulders
-back is neutral (no arching or rounding), hips are square to the ground 
-with an inhale you are going to very slowly begin to arch your back a single vertebra at a time
-think about pulling your hands to your knees and knees to your hands 
-go slow
-go as far as range of motion allows
-then you will exhale expanding each vertebra at a time again 
-think about pulling the ground between your hands and knees away from each other 
-repeat

Banded Cat Cow

Recommended reps: 10 per side 

Modification: limit range of motion 

Form:
-place your elbow in a bench or safe surface 
-extend your feet out perpendicular to the surface 
-take your top leg and bend it so that your foot is flat in the ground in front of your bottom thigh 
-from there, drop your hip and lower your side body as far as range of motion allows 
-press back to starting and repeat

Side Dip Stretch

Recommend reps: 5-10 per side 
Modification; remove the reach 

Form:
-start in a plank pose where your hands are planted in the ground underneath your shoulders 
-feet are planted behind you 
-bring one knee forward and plant your foot as close to the outside of your hand as possible 
-lean your weight forward 
-from there, extend your arm (same side as forward knee) as far forward as you can 
-pause at the top of the rep 
-lower arm and leg 
-repeat on oppose side

Lizard Lunge Reaches

Optional Corrective Warm-Up

Every minute in the minute ( EMOM) means you’ll set the timer for 60 seconds.

You’ll do 20 reps of the movement within that time frame. Whatever time you have left remaining after your 20 reps is your rest time before starting the next movement.

If it takes you longer than 60 seconds to do the reps, lower them to 10 or 15.

EMOM Instructions

All you’ll need is your body!

This circuit takes 16 minutes, if you have time go through it twice

Recommended reps: 20 squats
Modified rep range: 10-15

Modifications: air squats, squat to toe raise 

Form:
-feet flat on the ground shoulder width apart (can be slightly wider)
-chest tall and ribs stacked over pelvis 
-lower knees to approximately 90 degrees 
-keep your knees pointing slightly outward or straight ahead, but never falling Inward 
-lower into a squat , make sure to keep your glutes and hips low
-instead of pressing back to standing, extend your knees halway and lower again to complete a half rep, aka a pulse
-lower back down 
-then press through your feet and explode upward into a jump 
-as you fall toward the ground land with a slight bend in your knees and go right into the next squat

Squat Jump + Pulse

Recommended reps: 20
Modified rep range: 10-15

Modifications/substitutions: full range squat, squat to chair 

Form:
-starting a standing position with your feet slightly wider than hip width distance apart 
-keep your toes pointing forward or  slightly outward 
-lower into a squat by shifting your hips back, keeping your core engaged, bend until your knees at 90 degrees or lower as far as range of motion allows
-instead of standing all the up, you will only extend your knees halfway, think of this squat as only performing the lower half of the movement 
-once you’re halfway, lower back down to your depth 
-repeat

Half Squats

Recommended reps: 20
Modified rep range: 15-29

Modifications: remove shoulder taps, slow down the pace, step back/forward one foot at a time rather than jump

Substitutions: frog squats

Form:
-Start in a plank position with your hands underneath shoulders, spine neutral, and toes tucked
-engaging your core and your quads you will jump or step your feet into a frog squat (yogi squat for our yogis)
-keeping your hips low, you will raise your chest to lift your hands off the ground
-pause at the top
-lower your hands back on the ground so that you can jump your feet back into a temporary plank position 
-from there, lift one hand at a time to tap your shoulder 
-try not to twist your hips before jumping back into the next frog squat

Frog Jump Backs + Shoulder Taps

Recommended reps: 20 total push-ups (10 rows per arm 
Modified rep range: 10-16 total push-ups (5-8 rows per arm)


Modifications:can place knees on the ground

Substitutions: standard push-ups + plank shoulder taps 

Form:
- Start in a  plank position, hands underneath shoulders, toes firmly planted on the ground, core engaged, hips square , and back is not arched/sagging or rounded/poked
-perform a push-up by bending your elbows out to a 45 degree angle 
-lower your chest to the ground maintaining a braced core 
-lower as far as range of motion and core control allows and then press through your chest to extend your elbows back to stating 
- then pull one elbow at a time towards your rib cage 
-don’t let your torso twist 
-lower your hand 
-repeat

Push-Up Row

Recommended rep range: 20 per leg 
Modified rep range: 10-15 per leg

Modifications: remove the jump and perform static lunge, reverse lunge 

Form:
-start feet firmly planted in the ground 
-hip width distance apart, ribs stacked over pelvis 
-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
-continue to alternate your jumping lunges

Alternating Lunge Jumps

Recommended reps: 20 per side 
Modified rep range: 10-15 per side  

Modifications: side lying crunch

Form:
-start in a plank position with your hands underneath your shoulders, feet extended, hips square, spine neutral (no arching or rounding), and core appropriately engaged to manage pressure
-pick up one of your feet, bend your knees and then drive it laterally to the side to try and touch your knee to your outside elbow
-it is okay to lean into the crunch by shifting your shoulder towards your knee 
-pause at the top of the rep, really mimic the crunch motion 
-then release your leg, and untwist your shoulders back to neutral, and extend your leg back to plank
-repeat on other side

Side Crunch Mountain Climber

Recommended reps: 20
Modified rep range: 10-15

Substitutions: standard single leg glute bridge, hip thrust 

Form:
-start laying in your back with your feet flat on the ground and knees bent 
-from there, take one foot and extend it until it’s laying straight out in front of you 
-put as much of your bodyweight into the foot that’s bent and use your core and hip flexor to lift your extended leg at the same time you’ll press through your glute to bridge your hips up 
-begin to perform glute bridge with a leg lift by lifting hips and leg up into the air 
-press through your foot until your hips and foot are off the ground 
-lower your leg and hips together

(Right Leg) Single Leg Glute Bridge Jumps + Leg Lift

(Left Leg) Single Leg Glute Bridge Jump + Leg Lift

Recommended reps: 20
Modified rep range: 10-15

Modifications: place bottom knee down  

Substitutions: side plank crunches 

Form:
-start laying on your side with your bottom hand flat on the ground and ankles stacked on one another 
-press into your forearm and the side of your bottom foot to help lift your hips, thighs, and torso up off the ground 
-make sure that your hand is underneath your elbow 
-have your shoulders stacked upon each other and your hips stacked upon each other 
-reach your top hand directly overhead 
-from there crunch your top arm and your top knee to meet in the middle of your torso 
-see if you can touch your elbow to your knee 
-briefly touch the joints together before lowering them back to stating position all while keeping your hips high

Right Side Plank Crunch

Left Side Plank Crunch

Recommended reps: 20 squats (10 twists per side)
Modified rep range: 10-16 squats (5-8 twists per side)

Modifications: standard air squat 


Form:
-feet flat on the ground shoulder width apart (can be slightly wider)
-chest tall, ribs stacked over pelvis
-hold your weights with a hammer grip (wrists face each other) at shoulder level
-lower knees to approximately 90 degrees, or however much range of motion allows
-keep your knees pointing slightly outward or straight ahead, but never falling Inward 
-lower into a squat, make sure to keep your glutes and hips low
-press through your feet and as you come to standing, twist your torso to one side while you bring opposite knee and elbow to touch 
-untwist as you lower back down into a squat
-perform on the other side
-repeat

Squat To Twist

Recommended reps: 20
Modified rep range: 10-15

Modifications: place hands on the ground, limit range of motion, tuck one knee up at a time

Substations: situps

Form:
-start seated on the ground with your ribs stacked over pelvis, hands gripping the bench, and an optional weight between your feet
-begin to engage your hip flexors and your core to draw your knees up and toward your belly
-at the same time you will lean forward with your chest to see how close you can get your knees and your shoulders
-from there you will pause at the top of the rep
-then you will extend your legs outward at the same time you will lean your torso backward as far as range of motion
-once you hit your extension level, draw your knees and shoulders back together again

Tuck Outs

Recommended reps: 20 per side 
Modified rep range: 10-15 per side  

Modifications: cross mountain climbers

Form:
-start in a plank position with your hands underneath your shoulders, feet extended, hips square, spine neutral (no arching or rounding), and core appropriately engaged to manage pressure
-using your core, jump both foot upward and to the side of your rib cage as close to your hands as possible
-as soon as your feet touch by your hand jump then back to starting plank position 
-repeat on other side

Mountain Climber Side Jumps

Recommended reps: 20
Modified rep range: 15-20

Modifications: remove the jump and perform static lunge  

Form:
-start feet firmly planted in the ground 
-hip width distance apart, chest tall, core engaged, shoulders retracted 
-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 
-continue to push through your feet and jump as high as you can in the air 
-when you land, land into the same lunge position 
-press through your glutes into another jump

(Right) Static Lunge Jumps

(Left) Static Lunge Jump

Recommended time: 60 seconds 

Modifications: remove pike push-up 

Form:
- Begin by standing tall, bend at the waist and place hands on the floor
- keep your hips high
-shift your weight into your heels as you press your hips back to touch one hand to the the opposite shin 
-shift your weight forward to place your hand back to where it started 
-from there bend your elbow to lower into a push-up touching the top of your head to the ground 
-press back into downward dog 
-repeat in the other side

Downward Dog Touches to Pike Push-Up

EMOM

Full Body 5.31.24

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 💪

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.🔥

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

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

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

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

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

Courtney

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!

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.

Full Body 5.31.24

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