Name: Playbook - Hannah Bower - W2 / D3 Full body
Uploaded: 2023-12-12T00:44:19.371Z
Duration: 45 min
Description: W2 / D3 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

Trista

Rebecca Milway

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

Katie

Ohh loved it. Frog jumps literally killed me😍

Gurpreet

Increased to 7kg on legs (walking and down), less breaks in between. Finished in approx. 30 min.

Karla

Definitely getting me back in shape after giving up a couple months back! Glad I'm getting these back in my routine.

Mary

Divya

It gets easier, but still get me all sweaty and pooped afterwards! #sweatisgold

Matlynn

Great workout, but could you clarify some small details I’ve noticed in each workout of the 4 week total body:

1. Warmup: do we do both the run/walk in text description and the 2 min agility warmups in video? I’ve been doing both most of the time, but just wanted to see what your ideal plan was. 

2. In the cool down section: when you say reps on the stability ball hold, do you mean seconds? I’ve just been doing 15 second holds, followed by 15 sec rest, then repeat the 2 other sets before doing the the ball swivel sets. 

Just want to make sure I’m following along correctly-ish 🙈😂

Thanks!

Briana

Sweaty Sunday sesh done and dusted!! 💪🥵

Mhairi

Yes! Still getting stronger. Still getting sweaty. Still moving

Sara

Second week done and I’m feeling great!! ❤️

Rachel

Got to this one late- but that’s life, and I still got it done!!! 🥳

Amazing. Sweating like a sinner in church.

Brittany

I wanted to throw up doing that workout lol

Montie

Great sesh. I was sorry to hear about the ransom situation. I'm glad you didn't give them what they wanted. We do not negotiate with terrorists!

Angie

Caitlin

I was having a hard time with this one but I added in sprinting and jogging intervals beforehand. So that made it much tougher!🤣🙈😩

Taylor Jackson

Anna Stolte

Did you mean 35 reps or 35 seconds? Thanks! Loving the program!!

Dakota

Sarah

Hope Jenkins

Jenn

Ran a mile at the beginning and took less time on breaks and I feel great after this one!

Rylee

I’m definitely seeing improvement in my endurance and strength!

Jenna

Jessica

Was great! Had to improvise the first exercise since I didn’t have a weight plat to slide across the floor but overall great fun and was able to stay interested the whole time!

Stephanie

Perform each exercise for 35 seconds with 30 seconds rest.

- increase exercise time or decrease rest as needed.

- Place both hands on the plate with your arms extended
- Push through your legs 
- Keep your back and neck in a neutral position

Pound towel push

- 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 with your feet at shoulder width apart
- Lift one Db in front of you and the other Db laterally 
- Alternate sides

Dumbbell alternating/lateral delt raises

- Bring one knee up moving your arm forward
- Repeat on opposite side
- Increase speed as you feel comfortable

High knees

- Lay on the floor with the ball between your feet
- Lift the ball up until you reach a 90 degree angle
- Keep you back in contact with the floor
- Come down engaging your core

Stability ball leg lifts

- Hold the dumbbells by your sides
- Pull the dumbbells up leading with your elbow
- Come down in a controlled motion

Upright rows

Circuit 1

-Cool down 
-Elbow planks- perform these back to back. 10-15 sec rest between each set.

-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

W2 / D3 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

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

Alona

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!

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

Jade

W2 / D1 Full body

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

Rachel Macias

Haeley

W2 / D2 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!

W2 / D3 Full body

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