Name: Playbook - Hannah Bower - Gym Full Body 4.5.22
Uploaded: 2024-03-06T20:30:23.662Z
Duration: 45 min
Description: Gym Full Body 4.5.22

Jackie

Such a good challenging workout! 🍑💪

Sarah

Felt the burn! Feel great! Happy Mother’s Day!

Kayla

Leigh-Ann

~35m Good all around upper body, mixing with your lower body/pilates/mobility video.

That was brutal after vacation! Wow!! Nice burn !

Meaghan

Bailey

Melissa Variny

Love these challenges. They never disappoint and I always surprise myself! Today I did dips with my legs elevated for the first time ever!!

Maddie

It was the perfect balance for a middle of the week workout! Love how you combine and create workouts! Simple and hard as hell!

Danielle

Love this! My son was jumping up with the candlesticks

Samantha Slenbaker

Nice fiery one. Was fully expecting the candlesticks jumps being a pistol squat ones 😂

Hana

That 2nd finisher was way harder than it looked like it was going to be! My arms are on 🔥🔥

Shelby Hosman

Loved it! Had fun doing both of the finishers (attempting the candlestick things😆)

Anessa

This is a full body challenge workout. 

The past few weeks we have been working on progressive overload with squatting technique, now it’s time to show off that hard work in a standard 5x5 set of squats. See what you can do (safely)! 

All you will need for this workout is:
Barbell (can be subbed for heavy dumbbells)
Set of weights 
Optional: band, bench/chair

Equipment substitution: dumbbells or kettlebells 

If using dumbbells increase reps to 10-12

Barbell reps: 6-8

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

You will need a pair of weights and an optional bench or chair.

Equipment modifications: chair, bench, ottoman

Modifications: can absolutely place feet on the ground. Or if at a gym, the dip machine 

Form:
- 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 
- Extend your arms engaging your chest to push up

Dips

Equipment Substitution: kettlebells, bands 

Modifications: standard curls 

1 rep= 1 full rep + 1/2 rep 

Form:
-Stand with your core engaged, feet firmly planted into the ground, neutral spine 
-Perform a full range of motion bicep curl
-At the top of the next rep, lower down to 90 degrees and pause 
-Curl the weight back to shoulder level 
-Repeat

1 1/2 bicep curls

Dips ss Curls

You will need a pair of weights and an optional chair/bench

Equipment modifications: chair, sofa, leaning against a wall 

Modifications: take the incline out and perform laying flat on bench or floor 

Form:
-At 45 degree angle engage your core 
-Keeping your elbows at a 45 degree angle press the weight directly overhead 
-lower 
-Repeat

Incline Chest Press

Voice over contains form and breathing cues

Bent over row

Chest Press SS Row

Finisher #1: Candlestick ss Commandos

All you need is your body! Try and have as minimal rest as you can.

This is definitely a challenge! There’s plenty Ways to modify: 

1. Tie a band or rope in front of you, use the band or rope to pull yourself up 

2. Cross your ankles after your roll to help you stand up 

3. Substitute with single leg squat to chair or single leg pistols

4. Substitute with any compound movement that you do enjoy!

Candlestick Jumps

You know the drill! Keep your core tight and hips square as you go from plank to forearms.

You can always go down onto your knees if you need to.

Commandos

Finisher #1 Candlestick jumps ss Commandos

Ready to feel the 🔥

5 bicep curls 
5 shoulder press 
5 overhead Tricep extensions 
5 around the worlds each way 
5 front raises 
5 per side bent over row 

You can absolutely use a single dumbbell for this as well.

Finisher #2 Plate Complex

Gym Full Body 4.5.22

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

Morgan

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!

Cleo

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 4.5.22

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