Name: Playbook - Hannah Bower - Gym Full Body 4.29.22
Uploaded: 2024-03-06T20:30:23.638Z
Duration: 36 min
Description: Gym Full Body 4.29.22

Morgan

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

Jenna

Sarah

Loved this challenge! By the end, I had forgot about destroying my legs. Shew! 🥵

Lacey

Such a burner!! Especially moving slow and focusing on form 🔥

Chastity

Those iso hold chin ups were so hard 😫 Room to improve!

Nicole Loewen

Wow loved this one! It kicked my booty and got my heart rate up high on those jumps🥵

Meghan

This was so good but the one leg setups into step up jumps were OUCHY!

Bailey

Awesome workout 🏋️‍♂️ the iso holds are soooo effective !

Meaghan

Was not in the mood today, but I got to it anyway and I am so glad I did! What a fun challenge! :)

Maddie

I have been obsessed with these challenges!! They are challenging without being super time consuming. The single leg work was much needed. The step ups into jumps were a major burner 😮‍💨. Burn baby burrnnnn so gooood😂👏🏽.

Cleo

We are going to continue our work with squats this week in a full body workout. 

Reps are lower, so I encourage you to challenge yourself with the weights you choose.

You’ll need a barbell or set of weights, and a bench and or sturdy surface for this workout.

The progressive overload tool we are going to be using is tempo! We will apply this in the form of slowing down the eccentric movement of the squat. 

Meaning you’ll lower your hips at a slow and controlled tempo. Eccentric focused movements build strength because they tax your muscle in lengthened state.

Afterwards we will dive into full body superset bliss (mostly back and bicep) Enjoy!

4-5 seconds on the way down, pause, and then stand back at normal pace.

Equipment Substitutions: smith machine, dumbbells, kettlebells, even body weights. You can add bands to make this even more difficult.

For more in depth review of squats, head over to the tutorial section.

Form:
- Start with your core engaged, shoulders retracted, feet flat on the ground. 
- Push your hips back as you come down keeping your core engaged; knees outward or over your second toe, and making sure your weight is not following into your toes.
- Keep your eyesight forward and your chest up
- Reach parallel then push through your heels to come back up

Tempo back squats

Where going to completely finish off the legs by super-setting reverse lunge with step-ups that go right into step-up jumps. 

Ouch.

You’ll need either a barbell or weight and a bench for this superset.

Reps are per side. Reps are low, challenge yourself with the weight you choose.

If you don’t have access to heavy weights, increase reps and sets.

Equipment modifications: dumbbells, kettlebells or bands work. 

Elevation is optional! Can absolutely do these flat on the ground.

Form:
- Begin by standing both feet on an elevated surface, engage your core, retract your shoulders, neutral spine 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

You will do 6 step ups, drop your weight, right into 10 Bodyweight step-up jumps for a total of 16 reps.

Equipment modifications: dumbbell, or body weight.

Modifications: lower the height of your surface, minimize the jump, remove the jump and increase speed 

Form:
-Stand parallel with a surface (bench, chair, step, ottoman) with your core engaged, neutral spine, and weight of your choice 
-place your close leg onto the surface. Using your core, glutes, and posterior chain, push through to standing
-try and use as minimal assistance from your far leg as possible 
-slow and controlled back to the ground

Side Step-Ups into Jumps

Reverse Lunge ss. Step-up+jumps

You’ll need a barbell or set of bands/weights for this superset.

You’ll do militarily press superset with bent over rows.

Equipment Substitution: dumbbells, kettlebells, bands

Modifications: you can do these seated to take pressure off of your core 

Form:
- Start with your core engaged, chin and neck neutral, spine neutral, feet firmly planted into the ground, weights at your shoulder 
- It is very important to keep your core engaged and chest/torso still as you press the weight over head. You do not want to arch 
- With the barbell overhead and arms extended Lower weight down to your chest

Military Press

Equipment Substitution: kettlebell, dumbbell band 

Modifications: this may be hard on your core or lower back: so you can do single arm bent over row kneeling on a bench, or incline row on a seated bench 

Form:
- Start with an engaged core, hinge over at the hips (like in a deadlift) with a flat back and chest parallel to the ground, core and lats engaged 
- Grip the weight with a reverse grip, wrists facing away from you.
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Reverse Grip Bent Over Row

Military Press ss Bent Over Row

See next video for substitutions.

Modifications: add band or lightly place your foot on a chair, wall, ledge for assistance 

Form:
-Grab the bar with a reverse grip 
-Pull to 90 degrees 
-Hold as long as you can

ISO Chin-Up Hold

Modifications: you can stand upright for these 

Form:
-Using a weight, dumbbell, kettlebell, or barbell hold with a reverse grip.
-Row to 90 degrees with your elbows 
-Hold the static position as long as you can

Modified ISO Bicep Hold

Gym Full Body 4.29.22

Catherine

got feedback from my boyfriend to start circuit training and holy shoot i have not sweat like this since highschool!

Rachel Macias

My postpartum body could only take me through half of this but it was brutal!

Minimal Equipment Fullbody 12.7.22

Carina

These are the best quick workouts that pack a punch. I’m very grateful to have these during such a busy time of the year 🙌🏻🎅🏼

Michelle

Did 1 round since I did this after cardio and was already spent. Those ninja kick modifications are brutal. 🤣

Emily Storm

Bodyweight Fullbody 11.30.22

Jillian

Amanda

Minimal Equipment Fullbody 11.28.22

This one is hard and good, had to modify but I will work up to the full exercise!!
Love the last one!!!

Brook

Caroline

Katie

Gym Full Body 10.26.22

Wow! I struggled! I had to use moderate weights! 😅💪🏻

Kiki

Pushing myself to be in shape for my surgery!

Molly

Love that I was able to do it at home! Such a good workout, thank you!

Jocelyn

Minimal Equipment FullBody 10.5.22

Needed a „break“ inbetween the actual ignite challenge 🤣 Really loving bodyweight workouts!! Please make a challenge 😁😁

Ouch. Those curtsy lunges about took me out and I only did 3 sets. First workout back after a hiatus, holidays and being sick. Great first workout back sweat sesh. 🥵

Bodyweight FullBody 9.28.22

It's always a challenge!!!🦾😅👍🏻

I like it! 🤩 the upper body series are the most strenuous! 
I reduced the reps in the last two rounds! 😅for the abdomen instead I increased to 4 sets!

Dumbbell Full Body Challenge 9.26.22

Needed a quick physical/mental pick me up and this was it 🫶🏼

Erin

Saved this one as a favorite for sure!! This one snuck up on me quick 😅

Caitlin

I genuinely feel soooo happy after doing your workouts!! It doesn't need to be 17000 steps to feel good and feel strong 💪 I appreciate you immensely ❤️

Heba

Felt good to get some movement in♥️. It was a longgggg day!

Barbell Full Body 9.26.22

Eugenia

Mariah

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 ❤️

Gym Full Body 4.29.22

Community

More workouts from Hannah Bower