Name: Playbook - Hannah Bower - W1 / D1 Full body
Uploaded: 2023-12-12T00:44:18.977Z
Duration: 45 min
Description: W1 / D1 Full body

Izabela

This is a great first workout for me! I’m just starting my new routine after having my 2nd little one… harder than the first one 😳💪

Ashly Vandenengel

This was the best way to start the day🙌🏼

Sarah Heard

Getting back in the gym after a couple months off & this is exactly what I need to ease back into it 💕

Molly Grace

Keri

It may be the first time I was using the app. But I had a hard time figure out how to get through the work out. I think finally figured out but I felt like I was constantly having to tap the timer button that it could’ve just automatically switched to the next workout without me having to tap anything. Also it would be nice to have a start exercise count down. Because I woul tap the timer and take me a few seconds to get into the position.

Jazmine

Definitely got a bit sweaty!! Using intentional movement allows each of these exercises to really work your body.

Jade

Whitney Wampner

Eugenia

Ashton

Kayla Stock

Ashley

Such a good workout- week 2 of working with Hannah’s program!

Emily

definitely procrastinated on starting this one once i saw wall sits but just jumped in and loved it!! happy 4th! 🇺🇸🤍

Rachel Macias

Starting this program + a meal plan to prep for vacay in 40 days! Want to be rockin that bikini!

Holly

Alona

Great however I don’t have a ball for the last round

Kali

Haeley

Felt good! Been a hot minute since I've been on this app, but now that some life chaos has slowed, I'm recommitted to my fitness 🤸‍♀️

Ashley Powell

I really like this. I still have a broken finger so these workouts are perfect for easing back into it with light weights!!

Rebecca Milway

35 days to Italy 🇮🇹 so giving myself a lil one month challenge to incorporate into my 2x/week run schedule 🏃🏼‍♀️

Amber

Negin Madelat

I've been working out for years, but this workout made me feel like a newbie 🥵 Love it!

Lynda Mata

4 rounds instead of 3. Really good mix of everything 👌

Katie

I think it was a great intro work out. I’ve really been concerned with my core strength after baby so this was a great step in the right direction

Stacy

Loved it!! It was killing 
Can’t wait to see results after finishing 4weeks😍

Gurpreet

Bailey

It was a great workout!! Really enjoyed it!

Ann Jevitz

Love this! This will be great for on vacation!

Maggie

It was a great change from traditional lifting! Woke up a lot of different muscle groups!!

Sandra Facey

This was a great workout! Able to work to your fitness level. Starting my weight loss and fitness journey after my second pregnancy, this was a great start! Thank you Hannah!

Hannah

Great workout for the first one! Some things I can’t do because I’m working on my shoulder recovery after surgeries. Been over a year but it’s still painful, working on making it stronger little by little. :)

Kelsey

This made me break more sweat than I thought!

olga

Amazing!! My only regret is waiting this long to start. Thank you!!!

Abigail

Karla

Loved this today! Needed something that was a good sweat to condition my muscles and not feel like Ive over done it. Thanks Hannah 😊

Love0918

Excited this was the first workout into the 4 week challenging I’m doing for myself

It was the perfect workout to do when getting back into the gym grind after a month

Neesha

Kiki

Added some alternations because i underestimated myself and turned out it was easy! Yay

Savine

First workout back in the gym in months and damn did it feel good!! Loved this so much. Can't wait for day two 💪🏼💪🏼

Nicole

Sara Zaki

That kicked my ass... I was naive this would be easy.

Kelly

Definitely a great workout when you haven’t been to the gym in a long time! Challenged me but wasn’t too hard on my body

Savannah

Lexi

Was tough but extremely manageable, I loved it! 💪

Chelsa

1st workout down and wowwwww that was tough but it was fun!

Montie

Hey guys! Keep in mind this is a beginner entry program! So if you’re more advanced you will need to modify to fit your conditioning needs!

Check the FAQs out on how you can do that.

Reminder: choose a weight that’s challenging for you. If I don’t use a weight, feel free to add one or a resistance band.

Exercise demonstrations are done with light weights.

30 seconds each exercise, 35 seconds rest between each exercise.

Adjust time as needed to fit your conditioning needs.

You can also add weight or bands to the exercises to make them more difficult.

- Place you back on a wall
- Come down until your knees are at 90 degrees
- Push against the wall

Wall sit

- Stand tall, holding dumbbells by your sides
- Step forward and plant your foot, pressing the floor away to return to a standing position

Walking lunges (dumbbells)

- Start standing tall, hands by your sides
- Hop out so that your feet are hip width, and bring your arms overhead
- Hop back to a standing position and bring your arms to your side

Jumping jacks

- Lay on the floor with your knees bent
- Place your hands by your sides
- Push through your heels lifting your hips of the floor
- Squeeze your glutes and hold

Glute bridge hold

Circuit 1

- Start in a push up position, pressing your hands into the floor and keeping your lower back flat by squeezing your abs
- Bring one knee toward the space between your hands and do not let the foot touch the floor until it has returned to the original position

Mountain climbers

- Start with your feet at a shoulder with stance
- Descend by flexing at the knees, pushing your hips back
- Come down until you break parallel
- Push through your heels extending your legs to come up
- Press the dumbbells above your head

Squat to press

- Place you elbows one the floor
- Keep your core engaged 
- Your neck and spine should be in a neutral position

Plank

Circuit 2

- cool down 
-Elbow planks- perform these back to back. 

-Finish with the Stability ball swivel

-Sit on a stability ball with your feet planted firmly on the ground.
-Keeping your shoulders square and stabilized swivel your hips side to side on the stability ball.
-Focus on the hip swivel and core activation side to side while keeping the shoulders level and square.

Stability ball sit and swivel

- Place your elbows on a stability ball
- Keep your core engaged through the movement
- Your body should be in a straight line from your head to your feet

Elbow plank on stability ball

Cool down

W1 / D1 Full body

Super sore today from yesterdays work out but proud of myself for showing up and pushing even when I wanted to quit.

Elise

W1 / D2 Full body

Way harder than I thought it was going to be!

Casey

W1 / D3 Full body

Had to turn my brain off and just start the workout today, but as always it was so worth it! I love how approachable each movement is, but still really challenges me!

Trista

Super sweaty!! I love these full body workouts to get back into the swing of things.

W2 / D1 Full body

drenched after this one! added an extra set for each and it was killer!

W2 / D2 Full body

Insane workout. My baby slept 2 hours because he's sick. Came here and focused and sweat so good! Another banger!!!! Loved it

Mods for towel push? Our gym floor isn't really suitable for it. Otherwise, loved it!

W2 / D3 Full body

The burpees/jump followed up with the push-up mountain climbers were brutal. But! This is the lowest I’ve ever gone on the push-up, so I felt very accomplished.

Christina

W3 / D1 Full body

OMG. 🫠😂 love these challenging workouts because I’m discovering I can do so much more than I thought I could!

Sweating In places I didn’t even know I could sweat fi

Enjoyed the variety of movements and exercises- new sets that I’d never done before!

Krista Keil

W3 / D2 Full body

Super sweaty and stronger than last week!!

Loved! Love the variety in this program. Short bursts and on to something different  but using the same muscles for a good burn! Excited (but sad) to wrap this program next week.

W3 / D3 Full body

Kaci Lynn

Bobbi

I did not want to do this tonight but I did the 1200m row to sub the run and got going. Definitely wanted to stop when I saw banded walks (I don’t pre-read haha) but I muscled through. Thanks for another great one!

W1 / D1 Full body

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