Name: Playbook - Hannah Bower - Gym Full Body 8.6.22
Uploaded: 2024-03-06T20:30:23.582Z
Duration: 45 min
Description: Gym Full Body 8.6.22

My endurance needed this challenging and rewarding workout🔥🔥😅

Autumn

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

Alexandra

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

Jessica

Those Turkish half get ups- Now that I know them, I’ll need to take a second and collect myself the next time I see them in a workout. Wowza.

Shivani

This workout was so hard but fun!! Love that we switched it up a bit!!

Nicole

This is a full body workout with an athletic training approach. There will be power, core stability and functional movements.

Training like an athlete is a specific style of training that can have so many benefits not only in your confidence toward performance e goals but will allow for better movement patterns. It also is a great change of pace and can even be fun.

Warmup up: 1/2 mile to mile walk
5 max sprints- this can be running or on any cardio machine.

Sprints

Heavy Wide stance squats
1/2 Turkish get up 
Dips

Feet a bit further than shoulders with apart perform a squat. Have a slight lean forward and keep tension in the glutes. Don’t completely stand up.

Wide Stance Squat

A phenomenal core exercise. You can absolutely do this without weight to start out.

1. Lay on your back with one knee bent one straight. Roll to your elbow on the opposite side of the bent knee while holding a weight overhead. Perform a sit up holding weight overhead using your back arm for support.

2. Pushing into the bent leg and back arm, Lift your hips up so you can swing your straight leg back behind you in a lunge while your support arm is still on the ground. Will end in a quadruped position one arm extended toward the ceiling.

3. As you swing your leg through, extend your arm up toward the ceiling looking up at the weight. It will help with balance. You will lift your chest up finishing in a single arm overhead kneeling lunge.

5 reps each side

1/2 Turkish Get Up

Add weight on hips to make it more difficult. Bend knees to make it easier

Dips

Circuit 1

This circuit is going to work power + core strength & stability.

If you don’t have a med ball, use a dumbbell and go through the same motions: hold the weight over head and lower it to the other side and back up.

Key reminders: this is an explosive movement. You want to slam the ball as hard as you can and as quick as you can while keeping body strong/stabilized.

Exhale as you throw down.

Kneeling med ball slams

Start in a lunge position. Pushing explosively through your hips and feet laterally to the side and land in a squat.

Modification: skiers. Shown at the end!

Lunge lateral jump

If you have DR, this is a fantastic exercise to begin doing if you are stating to lift weights again: if you notice major coning, opt just for the band + marching or just the weight + marching! 

Grab a moderate weight and hold it above your head without arching your back or ribflaring.

Grab a band and secure it to something chest height: grab band and pull it to chest and hold. The tension should slightly be pulling you to the side.

As you resist being pulled sideways by the band and staying upright and stabilized, lift a knee with a deep exhale and set it back down and repeat on the other side.

Don’t allow yourself to tilt side ways. Goal is to stay as vertical and still as possible while you lift your knees!

Palof Overhead Marches

Circuit 2: Power + Stability

Gym Full Body 8.6.22

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 8.6.22

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