Name: Playbook - Hannah Bower - Gym Full Body 4.19.22
Uploaded: 2022-11-17T15:16:30.698Z
Duration: 35 min
Description: Gym Full Body 4.19.22

Great workout!! I had fun with the one especially the pull ups 😆

Nikki Ouk

Whew what a burner! I was dripping of sweat 😅

Jackie

Lacey

Great wake up call this morning thank you! ❤️

Kayla

Sunshine and preworkout really helped me through this one!

Ashley

🥲that was intense! Didn't think I'd make it to the end but I did it! Wohoo💪

Angela

Cady

This weeks challenge is a full body workout. 

There’s not alot of movements, but there is a good amount of reps. The rep scheme on many of the movements is a descending ladder. 

As the reps get lower, the weight that you choose should increase. That’s the key to making this week out work!

This workout is gym based, but read the movement descriptions for equipment substitutions and modifications.

Pick a light weight, or even no weight. 

This is a great way to warmup for your next heavier sets. 

You’ll do one set of 15-20 squats at a light of medium weight.

Warmup Squat

Equipment substitution: dumbbells or kettlebells 

As the reps get lower, increase your weight. Last set of six should feel very challenging.

Form:
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

As the reps get lower, decrease the amount of assistance you are using. Example: lighter bands, less resistance on a machine, or Bodyweight 

Equipment Substitution: dumbbell pullovers (description below), lat pull downs, or single arm row.

place your shoulders on a bench, box, or edge of a sofa so that your feet are out in front of you in a glute bridge (similiar to hip thrust). Keep your hips lifted, core engaged, and have a pair of dumbbells reached over head. Lower the dumbbells so that they are parallel with your ears and then back up to directly overhead to perform a dumbbell pullover. 


- Can’t do a pull up?- check out my pull up tutorial on the tutorials highlight and incorporate one of the progressions. Goal is to work toward a harder profession as the guide progresses.

Pull-ups

You’ll need either a barbell or set of hand weights for this superset.

Equipment Substitution: dumbbells or kettlebells.

1 rep= 1 full rep + 1 half rep 

As the reps get lower, increase your weight. Last set of 4 should feel very challenging.

Form:
-Engage your core, retract your shoulders, neutral spine 
-place one foot back at 90 degrees 
-lower all the way down 
-press all the way to extension 
-lower down halfway 
-stand back to extension

1&1/2 Reverse Lunge

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 engaged, neutral spine
- lower to the ground with elbows at a 45 degree angle keeping core engaged 
- touch chest to the ground 
- press back to plank

Push Up

One and one half Lunges ss Push-ups

You’ll need a bench, chair, or box, and a plate/weights for this superset.

Equipment substitution: dumbbells or kettlebells 

Modifications: reverse lunge 

As the reps get lower, increase your weight. Last set of six should feel very challenging.


Form:
- Start with the weight(s) overhead 
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

Equipment substations: chair, bench, box, sofa 

Modifications: standing or laying down dumbbell skull crushers 

Recommended reps: 8-10 

Form:
-place your hands on a box/surface 
-engage your core 
-lower your head below your hands using your triceps 
-lift your head using your triceps

Skull Crusher

Overhead Bulgarian Split Squat ss Skull Crushers

Gym Full Body 4.19.22

So freaking good!!! Iso glutes at the end got me!!! 
Modified the pullups with 10reps of assisted pull ups (still learning)

Sumaiya

Loved this one! Had to use bands for the pull-ups but those were hard!!! Thank you ❤️

Caitlin

Autumn

Gym Full Body 10.26.22

Rachel

Madison

Minimal Equipment FullBody 10.5.22

Perfect workout while on vacay 🔥❤️

Maggie

This workout really pushed me to give my best!

🔥🔥🔥...this was a great workout 💪 My legs feel pumped up!

Bodyweight FullBody 9.28.22

Whew!!! 🥵
Did this workout as a finisher to my workout. I just cut everything in half. What a burn!🔥

Fun and simple for when motivation is low!

Elli

Bodyweight Pyramid 9.14.22

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 ❤️

I got such a good sweat!!! I’m loving these body weight workouts.

Keri

Me and my sister were able to do this together!!

Bodyweight HIIT 9.21.22

Jessica

Loved this workout! Felt good to lift heavy!

Meghan

Great full body workout! Pushed me in all the right areas!

Barbell + Dumbbell Full Body 9.19.22

Such a great workout those windmills got me.

Kirrie

Dumbbell Full Body Challenge 9.26.22

Great full body pump to start my day! I’ve been struggling to get out of bed to workout lately, but this was a great great workout to get me going again 💪🏾

Haven't worked out in a few weeks ... this was exactly what I needed!!!!

Cynthia 

Such a great workout! Burned my legs out early and then it took a ton of dedication to power through! 🔥

Nicole

Kaci Lynn

Lots of modifications for pregnancy, but still such a fun one! Just the right amount of time for my ever decreasing energy in third trimester 😂

Tessa

Barbell Full Body 9.26.22

This was amazing ❤️ 💕endorphins after this one - guaranteed!

Edyta

Leigh-Ann

Absolutely loved this just to get some movement, been struggling with exercising becaus of autoimmune disease no matter what Exercise I try I’m always hurting for days after

Anna luise

Bodyweight HIIT 9.20.22

Maddie

Dumbbell Full Body 9.12.22

My goodness! Talk about sweat 🥵 great workout!

Sharlene

Love this one!! If your reading the comments you HAVE to do this workout. Great full body for a Friday

Bailey

Gym Full Body Challenge 8.29.22

One of my faves! Steadily moving up the weights and surprising myself 🥰

Morgan

DB Full Body: + cardio 8.29.22

Loved it! This was a great body weight workout, really made me sweat 💪🏼.

Tamika

Exactly what I needed today! I pushed pretty hard this week so this was the perfect routine to get some movement in without pushing it too far 💪🏻

Did the upper body circuit this time (those push up taps though! 🥵) and one round for he core circuit to end the workout 💪🏻

Jillian

Bodyweight Full Body 8.20.22

Gretchen

Alexandra

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

Needed something quick and effective while my daughter took a nap and this workout was perfect! 🥵

Shelby Hosman

Gym Full Body 8.10.22

My endurance needed this challenging and rewarding workout🔥🔥😅

THIS was soooo much fun!! I loved the different exercises that I’ve never done before.

Sweating over here for sure! Those half up things!!! Yikes!😳

Gym Full Body 8.6.22

5 ends! Ya Killin me smalls!
A. 20, 25, 5th round 5×20, highest box
B. 20, 25, 5th 35lbs x 7
C. 3, 6
D. 8 times
E. 20, 25, 5th 30bs
F. 20, 25

Only had time for 3 rounds, but I still got a good sweat!!

Samantha

Dumbbell Full Body 7.26.22

Sara

Wow! That was deceiving. This was a ‘I don’t wanna workout today’ workout and it definitely pushed me! I loved that the workout started with the most reps first. Kept me going 💪

Kayla Lennon

Body Weight Full Body 7.22.22

Rylee

Amazing workout with some modifications for the pulls ups and planks due to pregnancy 💪🏻💪🏻

6 rounds in 35 minutes. DRENCHED. the perfect workout if you need to blow some steam. wow!!!!!! 👏🏽🥵

Saryn Johnson

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

Easily one of the best workouts I’ve ever done. Literally hits every muscle group. Thank you!! Can’t wait to up my weight over the next couple weeks 💪🏼

Jaclyn

Dumbbell Full Body 6.20.22

Courtney

Absolutely brilliant workout if short on time. Don't be fooled you will get your ass kicked 😂

Hana

Everything burns! Such a great challenge. Definitely gonna do this one again.

Kettlebell Full Body 5.28.22

Really love this one. Heart rate going up and down, sweating buckets 💪

Great all over... You scared me in the descriptions, but this was perfect!

Dumbbell, Barbell Full Body 5.23.22

Crystal

Sarah

Gym Full Body 5.2.22

Great workout! Felt like I hit a little bit of everything.

Jenna

Gym Full Body 4.29.22

Holy sh*t - after two rounds I was dripping. I got through all five rounds 🤘🏼💪🏽

Gee whizz these are harder than they look. Fuck off to the swivels they are tough! Loved it xx

Katherine

Dumbbell Full Body 4.27.22

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.

Caroline

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.

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

Yikes that was so much harder than it looked. Really good flow, after round 2 body started being tired. Defo doing this one again

Superb! Just what I needed today! Did the entire 3 rounds with my 15lbs DB! This one's a killer!!!

2 rounds being 37wks prego absolutely had to modify but it was a good one to just get my body moving

Single Dumbbell Full Body 3.20.22

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! 🙌🏻💪🏼

Michelle

Katie

Shelaine

Bodyweight Full Body 3.29.22

So good! Have to skip the burpees too much action for my knee now but I’ll get there!

Erin

Saving this one! It’s a gem! Quick! Full body workout. Great sweat session!

Great quick HITT! I was feeling not well about myself today and this picked me right back up. Thank you!

Dumbbell High Impact Full Body 3.11.22

My 🍑 is on fire! Those sprints at the end 👏👏👏

Lily

Barbell Full Body 3.7.22

Quick and efficient! It’s all I need before heading to work. 👌🏽

Elaine

I’m dead - awesome workout. Will be feeling that one tomorrow!!

Emily Hardy

My legs were shaking by the 2 round of Bulgarian split squats. Also, what’s the best alternative for the skull crushers. I tried using a bench and could not pull myself back up.

Gym Full Body 12.14.21

Solid burner, I’ll come back to this one.

Wicked workout!! Just what I needed before going out to a social this evening!! Thanks Hannah!

Janine Ducharme

Gym Full Body 12.6.21

I feel so good after completing this exercise. It was tough, but not impossible and it helped me see just how strong I am. I can’t wait for the next one!

Whitney

Bodyweight Full Body HIIT Circuit 3.27.21

Loved it. So many different movements was great to keep my brain distracted. Cool down at the end was the best.

Getting back into the swing of workouts and this is just what I needed. I took my time and felt the burn!

Alix Blacklin

Hardest one I’ve done yet 🔥 💪🏼

Band and Dumbbell Full Body Circuit 3.27.21

Great workout. Ending had me a little dizzy but after resting I was fine. It’s been a long time since I’ve been challenged like this 😵‍💫

Chelsi

Jamie Fearon

YES! Today I felt dead exhausted after the run, lunges, squat hold. But I stuck to it and completed the workout, it felt so good!! Thanks for being a great motivator 🙌😇

Alyssa

Resistance Bands, Dumbbells, Medicine Ball Full Body

Chris Lwanga

Caroline Mbabazi

Definitely had to modify but what a tough great workout. And on vacation! Looking forward to the day I’m strong enough to complete it without modifying!

Gym Full Body 4.19.22

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