Name: Playbook - Hannah Bower - Full Body Conditioning: 12.20.24
Uploaded: 2025-07-08T00:56:34.622Z
Duration: 20 min
Description: Full Body Conditioning: 12.20.24

Morgan

Kiki

Elisheva

Quick and dirty 15min body weight for this one- needed some movement and this was great

Paula Kane

Added a two mile walk just for some steps. Felt good

Stephanie

Katie

Perfect quick workout for this time of year! 🙌🏻🎅🏼

Michelle

Taylor

Adjusting a few movements this week

This workout is short and sweet! The circuit should take 15 minutes. Go through it once for something quick and spicy or go through it twice for a longer challenge!

Recommended reps: 3-5 per side 

Modifications: limit range of motion (shown in video)

Form:
- Start standing with your ribs stacked over your pelvis and feet planted firm and wide on the ground 
-shift your weight into one of your feet and bend your knee as far as range of motion allows so that you’re in a deep Cossack lunge position 
-you will feel a stretch in your adductors of your extended leg 
-plant your hand either in the ground or on your thigh so that you can reach the hand opposite of the bent knee up and over your head as far as possible 
-you will feel a stretch in your side body and serratus muscles 
-reach as far as range of motion allows 
-release your arm and then begin to shift your weight into your other foot
-repeat the process

Cossack Serratus Reach

Recommended reps: 5-10
Recommended band tension: light to medium 

Equipment modifications: light dumbbells (1-5lbs)

Modifications: remove band, perform one arm at a time, perform standing 

Substitution: snow angles 

Form:
-stand seated with your chest tall and ribs stacked over your pelvis 
-take a band, or a pair of light dumbbells, in your hands 
-lift your arms so that your elbows are parallel with your shoulders and are bent at a 90 degree angle (wrists in line with elbow)
-keeping your back and chest upright see if you lift your wrists to be on top of your elbow keeping your elbow as high as your shoulder 
-this is a goal post position 
-pause at the top of the rep 
-lower wrist back to being in line with your elbow,
-repeat keeping your elbows as high as your shoulders

Banded Scarecrows

Recommended Circles: 5
Recommended twists: 5 per side 
Recommended Side dips: 5 per side 

Modifications, the wider your grip the easier, limit range of motion 

Form:
-start standing with your feet slightly wider than hip width apart 
-hold a band in between your hands, the closer your hands are together the harder, the wider the easier 
-pull slightly on the band so there’s tension 
-keeping your arms straight you will lift the band up over your head 
-you’ll rotate your shoulder sockets and turn your wrists outwards so that you can lower the hand behind your head towards your lower back
-should feel a good shoulder and chest stretch 
-then you’ll lift your arms back overhead, internally adjust wrist and shoulders to bring the band to starting 
-after those reps you’ll hold your hand overhead in a starfish position and keeping your band tight you’ll twist your entire torso from side to side 
-lastly after those reps you’ll keep your banded tension overhead but instead of twisting you’ll dip your chest from one side to the other

Banded Shoulder Series

Warmup

Each movement will be 40 seconds with 20 seconds rest in between.

This circuit should take 15 minutes! You can go through it once and keep it short and sweet or go through it twice for a little longer of a challenge!

Recommended time: 40 seconds 
Recommended weight; medium 

Modifications: air squats, squat to toe raise, perform movements separately 
Equipment substitutions: barbell, kettlebell, band, cables 
Form: -Start standing with feet flat on the ground shoulder width apart (can be slightly wider) -chest tall with ribs stacked over pelvis -core is appropriately engaged to manage any pressure -weight starts on the ground between your feet -Begin to lower into a squat to grab your weight by hinging your hips back and bending your knees -keep your knees pointing slightly outward or straight ahead, but never falling Inward 
-grap your weight  -press through your feet back to standing position 
-then you will lower the weight to the ground by squatting into a low position -place the weight on the ground and then IMMEDIATELY go into your squat jumps  -instead of standing you’ll press through your feet and explode off the ground  -as you fall toward the ground land with a slight bend in your knees and go right into your next sumo squat by grabbing your weight

Squat to Squat Jump

Recommended time: 40 seconds  

Modifications:place knee down

Substitution: side lying crunch

Form:
-start in a elbow plank position with your forearms flat on the ground, 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

Mountain Climber Crunch

Recommended time: 40 seconss

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 time: 40 seconds  
Recommended weight: light to medium

Modifications: perform standard shoulder press  OR standard around the worlds


Form:
-start in a standing position with your feet hip width distance apart, chest tall, and ribs stacked over pelvis
-with your wrists facing each other on one end of four dumbbell press the weight overhead from chest level 
-from here, rotate your weight(s) around your head keeping them about 1-3 inches away from your head)
-switch directions
-once the weight is back in front of your face/chest lower the weight to your chest to repeat

Seated Shoulder Press + Around The World

Recommended reps: 40 sec
Recommended weight: light to medium

Equipment modifications: can perform bodyweight

modifications: can perform on your knees, can perform in plank position. 

substitutions: bear plank shoulder taps

Form:
-start in a bear position with your core appropriately engaged to manage any pressure, feet hip width apart, knees bent at 90 degrees and hovering 1-2 inches off the ground, hands underneath shoulders, and hips square
-place your weight outside a few inches away from your hand
-shift your weight into the hand that is closest to the weight so that your opposite hand can reach through underneath your torso to grab the weight
-once you grab the weight, keep your torso square as you pull it through underneath your torso and place it as far outside your body as you can
-then you’ll place your hand down on the ground and your other hand will then reach through to grab the weight
-the goal is to place it just within reach

Bear Plank Reach Through

Recommended time: 40 sec
Recommended weight: medium

Modifications: limit range of motion, choose a light weight

For those who don’t have kettlebell: You’ll use a dumbbell (hold one end of the dumbbell by the head) and only perform the swing to belly button level 

Form:
-start standing with your ribs stacked over pelvis, chest tall, and feet firmly planted on the ground. It is okay if they are slightly wider than hip width
-place your weight between your feet
-pick up your weight and hold it down in front of your pelvis
-using your hips and your glutes you will generate movement to thrust the weight forward
-again, you are not using your arms, this movement is directed solely by your hip thrust
-keep a slight bend in your elbows and always appropriately engage your core to manage any pressure you may have
-swing the kettlebell until it is chest level with slightly bent elbows  
-pause briefly then let gravity pull the kettlebell down 
-as the kettlebell falls downward with gravity you will shift your hips back into a hinge motion. This is important
-do not round your back, again, shift your glutes backwards to keep a neutral spine as the weight swings between your knees
-gravity will begin pulling the weight forward in which you will thrust your hips to generate the swing thus repeating the exercise

Kettlebell Swing

Recommended time: 40 sec on right side only 
Recommended weight: medium to heavy 

Modifications: decrease weight, place hand or knee onto a stable surface 

Substitute: bench row 

Form:
-start with your feet flat on the ground, one foot forward and one backward in a bent over hinged position
-hold a weight in the hand that is opposite of your foreward foot 
-you can place your other hand down on your thigh or out the side for balance  
-in your hinged position your core is appropriately engaged to manage pressure, spine is neutral, and chin is neither tucked nor arched 
-keep a slight bend in your knees 
-begin to row your weight to your rib cage by engaging your scapula and lat muscles as you pull 
-pull until your elbow is at 90 or the weight is close to your ribs 
-pause at the top engaging your lats for 1-3 seconds 
-lower your weight slow and controlled 
-repeat

Right side 2 Point Stance Single Arm Row

Recommended time: 40 seconds 
Recommended weight: medium 

Don’t have access to challenging weights? Increase reps to 12-15, slow down tempo, add pause, and 1/2 reps

Equipment substitutions: kettlbells, band, bar 

Form:
-start in a standing or seated position, ribs stacked over pelvis, chest tall, and feet hip width distance apart 
-hold your weights so that your wrists face the ceiling 
-keep your elbows close to your sides and your torso completely still 
-using your biceps, curl the weights one at a time to your shoulders 
-squeeze your biceps at the top of the rep
-lower controlled

Bicep Curl

Recommended time: 40 sec on left side only 
Recommended weight: medium to heavy 

Modifications: decrease weight, place hand or knee onto a stable surface 

Substitute: bench row 

Form:
-start with your feet flat on the ground, one foot forward and one backward in a bent over hinged position
-hold a weight in the hand that is opposite of your foreward foot 
-you can place your other hand down on your thigh or out the side for balance  
-in your hinged position your core is appropriately engaged to manage pressure, spine is neutral, and chin is neither tucked nor arched 
-keep a slight bend in your knees 
-begin to row your weight to your rib cage by engaging your scapula and lat muscles as you pull 
-pull until your elbow is at 90 or the weight is close to your ribs 
-pause at the top engaging your lats for 1-3 seconds 
-lower your weight slow and controlled 
-repeat

Left side 2 Point Stance Single Arm Row

Recommended time: 40 sec
Recommended weight; medium to heavy 

Modifications: break the movement down (deadlift, curl, press)

Substitutions: devil press 

Form:
-start in a standing position feet slightly wider than hip width apart, chest tall and ribs are stacked over pelvis 
-have a weight on the floor in between your feet
-lower down into a squat/deadlift position to pick the weight up with one hand 
-appropriately engage your core and your lats AS you press through your legs with a neutral spine to snatch the weight either to your shoulder or directly overhead
-keep a slight bend in your elbow with the weight overhead
-lower the weight down to the ground to switch sides

Alternating Snatch

Recommended time: 40 seconds 
Recommended weight: Bodyweight 

Modifications: closer your heels are to your glutes the easier, lower your hips

Substitutions: bench dips, Bodyweight skull crusher, overhead Tricep extensions

Form:
-start in a sitting position with your feet and hands firmly planted on the ground 
-place your hands either straight ahead or slightly outward if that feels good
-dig into your heels to bridge your hips and torso off the ground 
-you may feel a stretch in your biceps and your hip flexors 
-from here, you will bend your elbows at a 45 degree angle to lower your hips to the ground 
-don’t drop your glutes, but rather keep your torso flat and use your triceps to lower down and extend back up

Crab Dips

Recommended time: 40 sec


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

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

Recommended time: 40 seconds 

Modifications: place your knees down or your hands on an elevated surface.

Feel free to check out the push-up tutorial/progressions video under tutorials highlight

Form:
- start in a plank position 
- core is appropriately engaged to manage pressure, neutral spine, hands underneath shoulders, hips square to the ground, toes firmly planted on the ground, quads engaged 
- lower to the ground with elbows at a 45 degree angle keeping core engaged 
- touch chest to the ground 
- press back to plank keeping core engaged, torso still, and hips square

Push-Up

Recommended time: 40 seconds 

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

Recommended time: 40 seconds

Modifications: limit range of motion (modified version shown at the end)

Substitutions: full body crunch, sit-up OR tuck up

Form:
-start in a seated position with your chest tall and your bodyweight slightly leaning back, knees bent and heels resting on the ground
-lower your upper and lower body at the same time keeping your head and neck off the ground and your heels off the ground
-appropriately manage core pressure
-from this hollow position lift up your chest like you would a standard sit-up, and tuck-up/ crunch in your knees like you would a tuck-up to meet in the middle
-repeat

Sit-up Tuck-up hybrid

Circuit

Full Body Conditioning: 12.20.24

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

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

Summer Burn| Week 9 Day 1| Power + Athleticism

Love this! Trying to incorporate more mobility.  This def made me crack and pop in the right places where I was tense and tight. 🙌🏻💖🔥

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

This one is one of my all time favorites. It will make ya 
✨ glisten ✨

Jordan

Although I read carefully the instructions as you asked for, I found the videos confusing 😮‍💨

CristinaLS

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

Michelle 

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

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Dominique

Sheina

The AMRAP + the TABATA will make you sweat. If you’re not sweating by the end of it, you didn’t give it your all. 

This one was fun!

Summer Burn| Week 8 Day 2| Metabolic Conditioning

It was intense and I catch my breath and I took it slow. I enjoyed moving around.

Just when I start to think I’m getting the hang of these summer burn workouts…you humble me! 😅😅

Cheyenne

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

Angela

Andrea

I was fooled and it did kicked my butt. I still did what I can.

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

So perfect for needing a quick effective workout after a long day! 💪

Chelsea

I enjoyed learning new things and got through it.

Perfect little workout, especially when traveling.

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

Kelsey

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Dripping with sweat after those KB swings!

Tiana

Some stuff was new to me and I enjoyed it.

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

Felt it burned in the end and definitely gained. 🔥

Always my favorite day with the cardio core

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

Really enjoy the core emphasis in this one

Just what I needed for first workout of this week. Still behind but I’m doing it at my own pace.

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 🥰

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

Lindsay

Beatrice

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

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

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

Amber

Cassidy

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!

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

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Whew! This went both faster and harder than I expected! I usually think of arm days as being slower and lower heart rates but this had me shaking and sweating! 🥵

The finisher is such a fun challenge! 5 mins for me

Wk2/Day 3 PHASE 1 |2.21.25| Chest, Triceps & Delts

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

Didn't get to the 7 mins amarap but did the rest

KRYSTAL

Did half the workout coming off the flu but still feeling like a badass! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

Janine

Amanda

Wk 4 1.30.25 Quads, Glutes & Adductors   

Great workout! My shoulders and chest are shaking!

Full Body Conditioning: 12.20.24

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