Name: Playbook - Hannah Bower - W1/D3
Uploaded: 2023-12-12T00:44:19.524Z
Duration: 45 min
Description: W1/D3

This was a good one! Good way to start a Monday. 😊

Caitlin

Taylore

Loved this!! I did 60 on-30 off, 45 on-20 off, and 30 on- 15 off for extra challenge. Great sweat!

Ashley Jennings

My very favorite workout to date!

I see how much growing I have left to do.

This was more of a mental challenge for me.  I’m starting to see more and more how my mentality either hinders me or helps me grow 🌸🌻🪷

Katie

Alicia Young

Flora

Karen

A good burn!! So far this program is fun to do! I don’t get bored half way through the workout so I’m able to finish strong! 💪🏼

Jordyn

Divya

Imani

Super hard!!! But felt soooo good at the end

Jess

🥵 so glad to be back on your programs. They Rock and they work and I'm not crashing 1/2 through them. Win!! ❤️❤️

Beth Schuster

Elizabeth

This was hard but sooo good! I really like it!🤘🤘🤘💜💜💜

Maria

Savannah

Really surprised at how D2&3 have kicked my butt despite the vast majority of exercises being BW only! Lovin it!

Vivi

Made fewer modifications today and really feel good! Took yesterday as a rest day and was open when my friend invited me to yoga! Felt great to connect with her and myself <3

Tiffany

Had a headache yesterday, so I did the workout today. So glad I waited! Sweating, sore, accomplished. Great movement today

Sara

Warm-Up:
• 10x alligator chops, 20x standing toe touches, 20x gate swings

Circuit: Full Body
Circuit A: Perform each exercise for 1 minute. Rest 30 seconds in between each exercise

A1: Bench Hops 
A2: Arnold Press (mini band optional)
A3: Bench Hops
A4: Lunge Bench Step Ups (30 seconds) 
A5: Bench Push-Ups 
A6: Resistance Band Gate Swings

Repeat Circuit A total of 2x
1 – 2 minutes of rest between Circuit A and B 

Circuit B: Perform each exercise for 1 minute. Rest 30 seconds in between each exercise

B1: Burpee to Vertical Jump
B2: Push-Ups
B3: Medicine Ball Slam
B4: Wall Sit with Toe Taps
B5: Russian Twists
B6: Lunge Hops
B7: Squat to Shoulder Press

Repeat Circuit B 2x

Cooldown:
• Stretch – watch the video for reference

Do a set of the second exercise immediately after you finished the first exercise.

A1: Bench Hops 
A2: Arnold Press (mini band optional)
A3: Bench Hops
A4: Lunge Bench Step Ups (30 seconds) 
A5: Bench Push-Ups 
A6: Resistance Band Gate Swings

Repeat Circuit A 2x
1 – 2 minutes of rest between Circuit A and B – No more!

- Place your hands firmly on a bench
- Hop from one side to the other
- Make sure you engage your core as you jump

Bench hops

- Start by placing a band below your wrists and holding the dumbbells with the palms of your hand facing you
- Press above your head-turning the dumbbells until your palms are facing away from you
- Revert the motion bringing the dumbbells down

Banded Arnold press

- Step forward bringing you back knee the ground
- Both of your legs should be at 90 degree angles
- Step on to the bench with your back leg
- Extend the front leg to bring the back leg up on to the bench

Lunge to bench step up

- Lie on the floor face down and body straight with your toes on the floor and your hands shoulder with apart
- Make sure you are holding your torso up at arms length
- Lower yourself until your chest almost touches the floor 
- Press your upper body back up to the starting position and squeeze your chest

Pushups

- Hop and land in a squat position
- Hop and return to the initial position
- Keep your chest up

Resistance band swings

Circuit A

Do a set of the second exercise immediately after you finished the first exercise.

B1: Burpee to Vertical Jump
B2: Push-Ups
B3: Medicine Ball Slam
B4: Wall Sit with Toe Taps
B5: Russian Twists
B6: Lunge Hops
B7: Squat to Shoulder Press

Repeat Circuit B 2x

- Place your hands in front of you
- Hop feet back 
- After landing in a pushups position, hop back
- Jump as high as you can

Burpee with high jump

- Grab a medicine ball and stand with feet shoulder-width apart
- Begin by reaching back as far as you can holding the ball
- Swing arms forward and slam the ball against the ground in front of you as hard as possible
- Catch ball as it bounces off the ground and repeat

Medicine ball slam

- Place you back on the wall and come down until your legs are at a 90-degree angle
- Push into the wall with your feet
- Raise one toe and then repeat on the opposite side

Wall sit with toe tap

- Sit on the floor and lean back until your back is at 45 degrees and your legs are off the floor
- Extend your arms or hold a ball and turn from one side to the other

Russian twists

- Start with one foot in front of the other in a wide stance
- Bend your knees slightly and jump

Lunge hops

- 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

Circuit B

- Stability ball swivel
- Elbow planks
- Light stretching

- 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/D3

I liked this one. I had to switch it up for at home for a couple of things but it got me moving!!

James Marie

Loved this! Great challenge, got all the little and big muscles. Sweat city, and minimal equipment. Perfect!

Sara Zaki

W1/D1

This one had me feeling out of shape 🤣🤣🤣 it was a good workout that made me sweat!!

Great, is there any substitute for the ball slam? I don’t have a medicine ball. Thanks

Stephany Rojas

This was rough. Legs were on fire! But loving it!

W1/D2

Maura

I cud really feel the burn by the arch lifts 🔥loved it

Lizzy

W1/D4

I am so happy that i found u Hannah! I feel so much difference and more stamina 😊😊😊

W2/D1

Another butt kicker. Really like the 1 mile run added to the warm up. I used to run a 5k 4 times a week, but now I am down to 2 for now. These workouts have been great to mix up exercise

Paige

Great workout, helping me towards my pull-up goals!

Mhairi

W2/D2

Eeicka

W2/D3

Aziza

Really didn't feel like working out today but so glad I went and got it done!

W2/D4

Major shoulder burn with this one  feels good!!

I had to modify some exercises because i am doing it from home ( we are still in lockdown - Melbourne, AU) but it was awesome 👌

W3/D1

It wasn’t clear as to whether to do 20 reps in a ladder sequence or just 20 reps.  As for reverse lunges if it’s a ladder of 7 sets , it’s way too much considering all the progressions that lead to this workout. It’s like taking a program from 35% to 80% in one workout.  Also I managed to complete the squats but there were no squats in this whole program so to just jump on to such aggressive workout can be unattainable . Otherwise thank you . Love this app!!!

👍done! Feeling so great to get this in

W3/D2

Great workout  feeling great for the rest of Saturday now!

This made me sweat so good! The mountain climbers were very challenging. Took me just over an hr to complete

I am addicted to sweat, putting tick when I finish exercise...love it! Thank you😁

W3/D3

Stephanie

Sweat is gold! Tougher than it looks but powered through!

W3/D4

Didn’t burn a whole lot of calories but my LEGS are on fire!!!!!!

I altered it a bit so I could do it outside while my kids played! That’s what I love most about this app is things can be changed to fit your schedule!

It was great! Felt so good! Needed those endorphins 😊

W4/D1

Another great Sunday session, feeling the upper body pump! 💪

L9ve sholders, arms all upper body exercises 💖💖💖

Big day for me!! Worked out on vacation! Discipline kicking in hopefully

W4/D2

Woohoo 3 days in a row! The workout looks simple but u do it , it tests ur boundaries 😃😃

Killer Saturday Session, always harder than they look these ones 🥵

Finally got my wall sit to a minute! Super proud of myself - it was all mental!

W4/D3

W4/D4

Oh my god! That was sooo amazing! Its going to ache tomorrow in my upper body😛

I promised myself I would workout today and even though it’s late for me on a Sunday I did it! The only modification I made was to the scapular pull ups. I for the life of me cant think big circles. So instead I focused on just holding myself for 10-15 seconds. I have very little grip strength so I thought that was worth it.

W5/D1

When there are exercises that do one side like with the back step lunges, is it 15 each side for each round or 15 one side then round two is the other side?

Legs are jello after that but feeling strong 💪

Wooooo! I felt so strong today when doing my legs. And by the end I felt tired and so soo accomplished

W5/D2

I am a dead bug after this! I🤸‍♀️

The start to another week! Loving this challenge and this program!! Thanks hannah:)

Hannah

W5/D3

My arms and shoulders are fried. Felt so good.

W5/D4

Whats the replacement excercise for Abduction challenge.thanks u so much

Legs are burning 🔥  always a good feeling!

This workout was good but it took me almost 2 hrs! I get confused as to whether I’m supposed to do each set per leg or if I split the reps between legs or just one leg at a time

W5/D5

Arms and shoulders on fire 🔥 once again, great workout!

OMG!!! Only mod was assisted chin-ups 🥲🥲🥲 I DID IT. 💙💙💙 hope this stays up for a little so I can finish the 8 week program. I’m loving it

Thank you! Question on the shoulder series...is it 3 min. AMRAP each direction? 🥺

Barbara

W6/D1

The tricep push-ups were nearly impossible for me. I could have used an adaptation for us weaklings.

Alyssa

This one felt so good. Got half the squat jumps. Did half gate swings. But the rest was *chefs kiss* I even asked someone for help with a machine. Just feeling great getting more confident and comfortable in the gym

W6/D2

This program is so amazing. I can feel myself get stronger with each session! Love it!!

Mica Betts

Refreshing to have a quality leg day without a whole bunch of squats!

Holly

W6/D3

I’m looking for a good tutorial for the trap push ups. My elbows won’t go down or up at the same time

Samantha

Shelby

W6/D4

😍😍🔥🔥🔥I honestly enjoy all of your workouts but this one is definitely one of my favorites. I did this one at home so I had to modify the sprints for high knees and jumping jacks (I alternated each time).

Becca

W6/D5

Little sis tagged along for this one and it kicked both our butts!!

Filling the place holders would be awesome!! Also on the single leg 20-16-12 etc rep splits, are we supposed to do 20/leg? Or 20/set, making it 10/leg on that first set?

Lindsey

W7/D1

Holy shoulders Batman. That was a tough one.

Awesome great arm day. The rear delt machine💀💀💀

W7/D2

Done! Kicked my butt! One of the exhaustive workouts💪🤸‍♀️

Maddy

W7/D3

That burnout set was nearly impossible and made very little sense.  But I loved everything else.

W7/D4

W7/D5

Great workout! Just FYI you’re missing the videos from the second screen. Instead of 4 moves for each, there’s only 3 listed. I followed what was laid out on the first screen.

Sarah Mauricio

kielee

W8/D1

Missing rep/sets, so I did the usual 😊

Erin

Your leg days are always killer! I did 4 rounds of each superset. The workout lists 1 round for each, and that didn’t seem correct?

W8/D2

Exhausted!!! Way to create a killer upper bod workout

Alexandra

W8/D3

Did it! Dont knw how u make russian twists look so easy 😛 it takes so much of my core yo do it

W8/D4

Wooooo I did it!! 🙌🏼🙌🏼 finished the year strong with the 8 week challenge :)

W1/D3

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