Name: Playbook - Hannah Bower - Full Body Conditioning: 12.17.24
Uploaded: 2026-06-14T19:47:00.253Z
Duration: 30 min
Description: Full Body Conditioning: 12.17.24

Modified greatly for 23 weeks pregnant and bodyweight only!
3 rounds of:
Alternating lunge jumps
Bench dips
Burpees
Duck walks 
Push ups
Sumo pulses
Good stuff!!

Celine

Lindsay

Elisheva

Stephanie

🥵💦 that was a good one for a first workout in over a year!!

Emma Vangrimbergen

Taylor

Second set was hard for my brain to figure out 🤣 overall good but had to skip the burnouts due to time

Paula Kane

Same structure but some new movements!

You’ll have two circuits (each with a deadline of 10 minutes) and two burnouts (2-3 minutes)

This is a conditioning/endurance workout! Enjoy!

Recommended reps: whatever feels good 😊 or about 10 reps or circles + 10 reps of twists 
Recommended band weight: light 

Equipment modifications: pvc pipe, broom 

Modifications: limit range of motion, wide grip, remove band all together and perform circles + twist 

Substitution: windmills 

Form:
-start standing with your ribs stacked over your pelvis and chest tall, feet firmly planted on the ground 
-hold a band or pvc pipe down in front of your thighs, hands as wide or as narrow as needed for pain free range of motion 
-lift the band up overhead and then behind your head towards your lower back 
-only go as far as range of motion safely and comfortably allows 
-you should feel a stretch, but never sharp pain 
-then lift your hands back overhead to starting position 
-repeat recommended reps 
-then lift the band overhead with arms extend 
-keeping this position twist your entire torso back and forth opening up your entire thoracic cavity

Banded Arm Circles + Twist

Recommended reps: 5-10 per side 

Modifications: remove weights, place arms to a T

Substitutions: scorpions 


Form:
-start lying in your back with your hands held down above your head in a Y position with a pair of weights 
-feet are extended out 
-begin to roll to one side of your body 
-take your top knee and bend it and extend it out towards the ground creating an entire torso twist 
-twist as far as range of motion allows 
-then roll back to stating position over to your other side 
-bend your knee and twist it as far as range of motion allows
-go slow

Weighted Lying Windmill

Recommended reps: 5-10

Modifications: widen knees as belly grows

Form:
-Staying in preacher child’s pose position, with shins flat on the ground, glutes to heels, chest to the floor, and arms extended out in front of you 
-rock your weight as far into your heels and down into your chest as you can 
-perform a diaphragmatic breath, exhaling deeply as you do this 
-then on your inhale shift your weight forward up into your hands
-repeat

Child Pose Rocks

Warm-Up

Your goal with this circuit is to try and go through it 4x. HOWEVER, to keep this workout time friendly, there’s a time limit, at the 10 minute mark no matter where you’re at in your circuit you call it at 10 minutes. 

And while you want to challenge yourself: form> speed, the time limit is just to add some fun, but at the end of the day quality reps and challenging weight is more important than getting through all 4 rounds.

Find a pace, challenge yourself, and keep going!

Reps are per side
Recommended reps: 8-10
Perform reps on one side first
Recommended tempo: explosive 

Modifications: remove the hop, step up to toe raise 

Substitutions: reverse lunge to knee drive 

Form:
-start standing a few inches in front of a box, bench, or safe surface 
-stand tall with core engaged, shoulders retracted 
-lean and hinge forward at the hips so that your Bodyweight is hovering over your foot
-without as minimal jumping or pressing as you can, gently push off your back foot, press through your front glute to “explode” to extension 
-as you’re driving your front foot down, drive your back foot up to a 90 degree angle at the height of your jump 
-as gravity pulls you down, land with a slight bend in your knee and a flat foot 
-the minute your back leg touches the ground rebound into the next rep 
-perform all reps on one side before moving to the other

Explosive Step-Ups

Recommended reps: 10

Equipment modifications: chair, bench, ottoman

Modifications: limit range of motion 

For increase challenge add weight, and slow down tempo 

Form:
-start with your hands firmly planted on the edge of a surface, feet stretched out in front either on the ground or another elevated surface 
- Bend the elbows to lower down, keeping your feet forward of your body, either on the ground or elevated 
- Keep your elbows close to your body and your torso tipped forward 
-think about pushing and keeping your chest open toward the sky 
- Extend your arms engaging your chest to push up

Dips

Recommended reps: 8-10

Modifications: perform on the ground, tuck one knee up at a time, limit range of motion, remove weight 

Substations: situps, deadbugs 

Form:
-start seated on the bench 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

Bench Tuck-Ups

Circuit #1

Your goal with this circuit is to try and go through it 4x. HOWEVER, to keep this workout time friendly, there’s a time limit, at the 10 minute mark no matter where you’re at in your circuit you call it at 10 minutes. 

Find a pace, challenge yourself, and keep going!

Recommended reps: 10
Recommended weight: medium to heavy 

Modifications: step back instead of jump 

Substitutions: standard deadlift, kettlebell swing 


Form
-start standing with a pair of weights in your hands 
-lower your chest to place your weights onto the ground keeping your hands in contact with the weights 
-either stepping or jumping back, shoot your feet into a plank position 
-briefly pause
-step or jump your feet back to being underneath your hips 
-from here, perform a deadlift 
-keep your spine neutral, engage your core, shift your weight into your heels and extend to standing 
-repeat

Burpee Deadlift

Recommend reps: 8-10
Recommended weight: medium to heavy 


Equipment substitutions: kettlebell, bands 

Modifications: instead of performing a snatch like motion to get the weight overhead, break the movement up: deadlift, curl, press 

Form:
-start standing your ribs stacked over pelvis, chest tall, and feet planted firmly in the ground about hip width apart 
-hold your weights down in front of your thighs 
-lower down to the ground by hinging at your hips and bending your knees 
-you’ll lower far enough for your weights to gently touch the ground 
-from there, extend your hips similar to how you would a kettlebell swing 
-this is to help generate momentum to snatch or pull your weights from below your hips to shoulder level 
-you can pause the weights at your shoulder and then strict press them overhead, or you can continue with a snatch motion and snatch them overhead 
-do not lock out your elbows overhead 
-once weights are overhead, lower them to the ground
-repeat

Devil Press

Recommended reps: 10
Recommended weight: light to medium

Modifications; remove the weight, limit range of motion, place your feet on the ground

Substitutions: sit-ups, eccentric sit-ups, crunches 

Form:
-start seated with your weight shifted towards your upper glutes/sacrum 
-keep your chest tall and core appropriately engaged to manage any pressure you may have
-hold your weight by your chest
-pretend a sting is attached to your chest  and someone is pulling it to keep it upright
-bend your knees at a 90 degree angle and lift them a few inches off the ground 
-twist your entire torso to one side as if to touch your elbow to the ground
-switch sides 
-repeat

Russian Twist

Circuit #2

Set the timer for 3 minutes, rest as little as possible and repeat the two movements until the timer is up.

Recommended reps: 6-8TOTAL steps per leg and direction 
Recommended widget: light to medium 

Modifications: perform without weight

Substations: frog squats

Form:
-start in a deep frog or duck squat, hips are parallel with your knees, glutes are close to your heels 
-hold a weight by your chest in a front racked position 
-keep your chest tall and ribs stacked over pelvis 
-keeping your glutes as low as you can to the ground step forward with one root, you’ll maintain a 90+ degree bend in your knees throughout 
-continue to walk like this, staying as low to the ground as you can for the recommended reps

Forward and Backward Duck Walks

Recommended reps: 8-10

Recommended weight: light to Bodyweight 

Modifications: limit range of motion 

Substitutions: squat pulses, static wall sit 

Form:
Start with feet wider than hip width and toes pointed slightly out
-hinge forward at the hips to have a forward lean (this will help target glutes)
-squat down about 3/4 of the way down.
-then begin to rise
-about 3/4 of the way up, lower back down
-continue to pulse between almost all the way down and almost all the way up, never fully completing the rep 
-keep an engaged range of motion never getting hips lower than parallel and ever extended all the way

Sumo squat pulses

Burnout #1

Set the timer for 3 minutes, rest as little as possible and repeat the two movements until the timer is up.

Perform all the reps on one side first before moving to the next, so you’ll do: right side plank twists into right side delt raise before moving on to the left side.

Recommended reps: 8-10 per side 

Modifications: place your bottom knee on the ground for more support, limit range of motion on the twist 

Substitutions: standard static side planks 

Form:
-start in a side plank position with your core engaged 
-hand is underneath shoulders, hips are stacked upon each other, core and glute are engaged 
-keeping your hips driving upward twist your top elbow down to the ground 
-using your obliques straighten back to side plank position.

Side Plank Twist

Recommended reps: 5-10 per side 
Recommended weight/resistance: light to medium 

Modifications: can place bottom knee down (shown in video)

Substitution: leaning delt raise 

Form:
-start laying on your side with your forearm flat on the ground and ankles stacked on one another 
-press into your forearm and your bottom knee and shin to help lift your hips and torso up off the ground 
-make sure that your elbow is underneath your shoulder 
-have your shoulders stacked upon each other and your hips stacked upon each other 
-with your top hand, grab your weight and extend it out in front of you 
-maintain integrity of your side plank as you begin to lift the weight about shoulder level or higher 
-lower slow and controlled without twisting your torso 
-repeat

Side Plank Delt Raise

Burnout #2

Full Body Conditioning: 12.17.24

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

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

Summer Sizzle| Week 3 Day 3| Power & Athleticism

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

Summer Sizzle| Week 3 Day 1| Power + Athleticism

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

This is a challenging workout for gym users and doesn’t relocate a realistic gym set up. I had to skip the treadmill intervals because the treadmill location is not near a location where I could complete the other exercises.

Jessica

Dead and dying but happy about it 🥵 The sweat is pouring down my face

Rachel T

Erin

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

I love the combination of strength training with core!!!

Hannah

jessica

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

Veronica

I had to take a 2 day break after the week 2 day 1 workout because I was sooo sore! This was so challenging today.. those jump squats at the end wowwww

Alexandra

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

Eugenia

Laura

Summer Sizzle| Week 2 Day 1: Power + Athleticism

Did this over the lifting since I’m having muscle fatigue

Summer Sizzle| Week 1 Day 5: Core + Recovery

Felt easy but I’m very sweaty so I know I pushed it! Quite pleasing to have it feel easy but still get some good work done

Morgan

I thought this was gonna be easy peasy but boy I was wrong!  Talk about a sweaty mess! 🥵 ♥️

This was sooo fun and wow dripping sweat yet again!

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

Killer! Even got a dude fist bump in the middle!

Kelsey

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

Loved this workout! Can’t wait to increase weight on those db thrusters 😈

My favorite!!! I loooove a HIIT workout and this checked all the boxes 🤩

Sweaty mess. I told myself “maybe 8 rounds”, but once I got there I knew I could push through. I modified the box jumps and push-ups on the 5h round so I think that helped give me a bit more stamina. But boy, by those last 2 rounds I was getting gassed. Surprised myself by getting Tabata done pretty easily too. Gonna be sore tomorrow!

Summer sizzle| Week 1 Day 2l Metabolic Conditioning

Took a week off for deload and the first actual week of summer and this was such a good welcome back! Looking forward to this program

A week behind and loved this one!! Great way to start the week!💪

Rose

Ended the week with this workout and it was the perfect start to the weekend 🙌🏼

NEW! Summer Sizzle| Week 1 Day 1| Power Athleticm

Glad to get this one done on the earlier side today!! Can’t believe I finished this program even with all the set backs! Can’t wait to start Enough tomorrow!!

Kathryn

RECLAIM| Phase 3| Week 4 Day 5| Upperbody DELOAD

Feeling good! Can’t wait to start Enough!!

RECLAIM Phase3| Week 4 Day 4| Lower Body| Deload

Reclaim Phase 3| Week  4 Day 3| Sprints + Core

So glad this deload week is lining up with my period 😊 makes it easier to convince myself to do a workout when I don’t it won’t be too hard.

Love those Z sits both challenging and provide lots of feedback

RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD

A great deload day! Very sweaty, but felt good!

Hit a PR on the single leg press! Not too bad for a deload day!

Reclaim Phase 3| Week 4 Day 1| Lowerbody DELOAD

Felt stronger than I thought I would today! Was on vacay so didn’t do any of these workouts, but still did 2 rucks and 2 walks while away. Feels good to get back in to it!

Dedra

RECLAIM| Phase 3| Week 3 Day 5| Upperbody Athletic + Power

Felt good to crush this workout before vacay! This week lined up perfectly with my cycle so feeling extra strong 💪🏼💪🏼

Did nooooot want to move today but turned my brain off and got after it. Feeling better than when I started for sure

Pleasantly surprised with my increase and weight and performance all around 🤩

RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + Power

I did the warm up, 8k + 9 min sprints and the core exercises. I'm exhausted and happy for it!. 🤜🏻🤛🏻

Completed last night but forgot to finish in app. 12mph is VERY fast for my little legs to go but I DID do it 🏃🏻‍♀️💨

lol she said, “sorry if these rolling V-ups give you ptsd” 😂

Reclaim Phase 3| Week 3 Day 3| Sprints + Core

Upper body is never my fave but I love this workout!

Deja

RECLAIM Phase 3| Week 3 Day 2| Upper Body Strength + Power

Upped my weights in most of the exercises and still felt like I could’ve gone heavier! Feeling goooooddd today!!

🔥 🔥🔥🔥🔥🔥
Opted for Spanish squats. My quads are on fire!!

Michelle 

Sweaty 😓 great one for the middle of the week

Reclaim Phase 3| Week 3 Day 1| Lowerbody Strength + Power

I am getting better at it and upping the weight in some including landmine ones.

Dominique

The around the world lateral shuffle I find fun to do 😁

RECLAIM| Phase 3| Week 2 Day 5| Upperbody Athletic + Power

I enjoyed it. Intense and simple at the same time.

Didn’t increase weight as much as I feel like I could’ve because my knee was bothering me today but still felt good to get this one done!

RECLAIM Phase3| Week 2 Day 4| Lower Body Athleticism + Power

Couldn’t push myself as hard until the last 20 seconds since I had my 3yr old riding his strider and he wasn’t going that fast 🤣 but did what I could!! I loved it still!

Kayla 

I enjoyed core and cardio. Enjoyed most of it.

Julia

Reclaim Phase 3| Week 2 Day 3| Sprints + Core

I am enjoying it and learning about getting more comfortable and confident in the movements while being stacked.

My push presses are feeling so much better 💪🏽🔥

RECLAIM Phase 3| Week 2 Day 2| Upper Body Strength + Power

I just got done with reclaim you march challenge and was wanting more workouts from Hannah! It was great!! I loved it. Although I have bands at home, my gym doesn’t have the bands like in her videos so I’ll have to bring mine from home next time! I did everything without bands at a slower tempo and I just love love loved it!! Soo good!! 10/10 recommend!

It’s been really hard mentally to stay consistent recently. I’m so glad I convinced myself to just do it today! Felt so good!

I definitely feel it in the glutes and certain areas. I took my time in the exercise. I enjoyed it until the end.

Reclaim Phase 3| Week 2 Day 1| Lowerbody Strength + Power

Courtney

I enjoyed learning new things and took my time on this one.

Whew! Always a little rough doing new exercises, the workout doesn’t feel as smooth but I’m excited to keep going and improving on everything! Felt good to move today, listened to my body and had an unplanned rest day yesterday.

Reclaim Phase 3| Week 1 Day 1| Lowerbody Strength + Power

Loving the little changes in phase 3! Felt really good today!

I enjoyed the upper body and things changed up. I also enjoy the stretches and cool down.

One of the best upper body workouts! 🤜🏻🤛🏻

RECLAIM| Phase 3| Week 1 Day 5| Upperbody Athletic + Power

Did not want to workout today but so glad I did!!

I enjoy lower body and I find it helpful.

RECLAIM Phase3| Week 1 Day 4| Lower Body Athleticism + Power

What a great workout, I also did the running twice! Inspired 🫶🏻

Wow that was good! Did 2 rounds of the treadmill work 👌🏻

Okay those rolling v ups did piss me off at first but once I got in motion no one could tell me shhhhh 🤪🤘🏻
I did struggle to roll from Superman back to my right side without a little finger push but I’ll work on it

Reclaim Phase 3| Week 1 Day 3| Sprints + Core

Felt good to get this done today! Definitely didn’t get as many workouts in this week as I had hoped, but next week is a new week!

I'm seeing some muscles 😱😍 I'm feeling so strong girls!!!

So loved every second of that. Feel so powerful!!!

RECLAIM Phase 3| Week 1 Day 2| Upper Body Strength + Power

We just did a little bit of errry thang today. Finally got connected with me PF which was really cool and strange at the same time.

Optional| HIIT & Mobility/Recovery

Some are challenging but I really enjoyed it.

Much needed core workout after week I had

Ooohh weee.  First time doing this and it has some really sneaky tough moves!  May be a new fave workout.

Reclaim| Bonus Advanced Deep Core (optional)

Reclaim phase 2| Week 4 Day 3| Deep Core + Cardio

My kids were screaming the entire workout but I still feel better getting it done! Here’s to a quick and easy bedtime😅

Shelby

Kept it about the same as last week as I found I had a bit more in the tank than I thought I did coming into my workout today so I increased sets and reps where I felt it and got a god sweat in!

Thank goodness it’s de load on spring break! Working out with 4 under 6 isn’t not easy 😅

Zarah

Reclaim phase 2| Week 4 Day 1| Lower Body Strength| Deload

Hey I finally tried the deficit with the box, instead of grabbing my leg and hey it felt so good. I was able to do it with great balance and form. 🤜🏻🤛🏻

Got it done and feeling great! This might be my favorite routine of this phase

Lowered the weights and heights but it all still felt good!

RECLAIM Phase2| Week 4 Day 4| Lower Body Athleticism| Deload

RECLAIM| Phase 2| Week 4 Day 5| Athletic Upperbody| deload

Might be lower weights and less reps, but she still will make ya sweat!

Decreased sets but kept weights and reps about the same and am already shaky 🤪

RECLAIM Phase 2| Week 4 Day 2| Upper Body Strength| Deload

These kinds of workouts make me feel like a professional athlete 🤜🏻🤛🏻 I love it.

RECLAIM| Phase 2| Week 3 Day 5| Athletic Upperbody

I enjoyed it and it makes sense to take it slow instead is rushing to maintain posture. I find it to be helpful is what I need.

Did not have time for the cool down today! But holy moly I’m dead 💀💀💀 woke up early and did a ruck with the hubby too. Great lower body day today!

That post period strength man 😂💪🏻😅

RECLAIM Phase2| Week 3 Day 4| Lower Body Athleticism

Completed yesterday but forgot to finish in app. Good day to switch things up because my body was hurting

This was a nicely timed workout as I needed to give my body a break from lifting.

Reclaim phase 2| Week 3 Day 3| Deep Core + Cardio

Added weight to my OH presses! Was a struggle at the end but felt good! My arms are dead 🩵

Lauren

Overhead press has always been so hard for me to progress but I’m finally noticing improvements here!

RECLAIM Phase 2| Week 3 Day 2| Upper Body Strength

Whew! That was a good one! Was able to increase my weight a little in the DL and hip thrusts! 💪🏼

BECKY

Today was hard! I felt like everything was just a little bit off today but that’s okay. I still got it done and am proud I didn’t quit

Reclaim phase 2| Week 3 Day 1| Lower Body Strength

Loving the landmine rotational clean and press!! Feels so good to do.

Loved this upper body. Love the athletic days 🔥 💪🏽 Starting to do more cardio again. Feels great 😌

RECLAIM| Phase 2| Week 2 Day 5| Athletic Upperbody

Ran out of time and didn’t get to do the cool down BUT! This workout felt so good! Definitely feel stronger in most of the exercises today.

Full Body Conditioning: 12.17.24

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