Name: Playbook - Hannah Bower - W2/D3 Upper body (dumbbells)
Uploaded: 2023-12-12T00:44:19.733Z
Duration: 45 min
Description: W2/D3 Upper body (dumbbells)

Kiki

Brittney Howell

That final superset was death! Lifting my phone is hard 😂🔥

Nikyla

Abby

Credevo di poter usare i 5 kg ma era talmente strong che sono dovuta scendere tra i 3 e 4 kili!!

I always get a better workout when I do these after I’ve been stuck doing my same routine at the gym! Thank you!!!

Chelsea

Courtney

First workout using the app and LOVED it!! Arms were shaking by the time I got to the planks 🥵

Caroline

Jillian

Marianne

Bobbi

Fabulous!! I actually really liked the laying tricep extensions and reverse plank 😬

Brittany

I liked this one! Switched out the tricep push ups for tricep extensions with dumbbells since it felt like my form was wrong. Also used a band for delt circles since I don’t have weights smaller than 6 lbs.

Grace

Sara

Nicole

I hadn’t done a lot of these exercises before! It was nice to learn new ways I could move my body.

Jen Burke

Monica

Lynsey

Patty Southcott

Rosie

Ciara

Loved it!  Have never done the triceps body wt workout before

Meaghan

Gabrielle

That was a tough one! Few modifications. I could NOT do the tricep push one 🙃

Shelby

The side triceps were super tough ended up modifying those to tricep push-ups; however I now have a goal to achieve once I’m postpartum 💪🏽❤️

Candice Stone

Finished this with “All I want is you” by Christina Aguilera and I was singing to my abs. “All I want is you now baby don’t be shyyyyy.” 😂😂😂

Kaylee

Oh my gosh, this workout had quite a few upper body movements I’ve never even tried before and I loved it! It was fun and challenging; my favorite kind of workouts! Thank you for blessing my upper body Wednesday😉🤩👏🏼

Abby Groen

It was good. I wasn’t sure of the lying triceps extensions.

Heather

Great! My upper body is definitely already feeling the burn!

Breah

Definitely harder than it seems ! But I absolutely loved the burn 😊

Tori

A killer for sure! That side floor thingy.. was laughable! That’ll be fun to grow more strength to be able to do 😅

Shenise

Mayra

Killer! My arms hurt but in a good way! Lol

Abagail

Such a beautiful work out. I have a lot of upper body strength and this killed me. I know it was a good workout for me when I'm all red in the face and drooling sweat on my face and every where else. Thank you Hannah!!

Carolyne

One best upper body workout EVER!!! My arms are tired and happy!

Heather Lessard

Matti

Elissa

Raquel

Definitely going to feel that tomorrow 🙌🏼

Dani

This was amazing. I struggled with the tricep sit ups (I can’t remember what you called those) so I modified by using both hands and making it into a side push up.

Kaitlin Ochipinti

Never been happier that I finally purchased your app!! Hitting the gym five days a week isn’t doable with two babies at home! Thank goodness for your workouts, that actually make me feel like I’m getting stronger!!

April

-while holding one arm in an iso delt hold, you will perform 5 delt raises
- Then switch
-repeat 2x for a total of 10 reps
- Come down in a controlled motion

Side delt raises + iso hold

- Lean forward bending at the hips
- Keep your spine neutral and core tight through the movement
- Pull the dumbbells up, keeping your elbows close toy our body
- Pause at the top for two seconds and come down

Bent over dumbbell row

Superset 1

- Curl the db up
- Squeeze your bicep at the top
- Come down slowly
- Keep your core engaged through the movement
- Alternate from hammer to regular grip between reps

Hammer curl, bicep curl

- Start in a staggered stance 
- Lean forward and bring your elbow up
- Keep your spine neutral
- Extend your arm engaging your tricep

Bent over tricep kickback

Superset 2

- Lay on the floor work our legs bent
- Start with two dumbbells in your hands and your arms extended 
- Bring the dumbbells down in a controlled motion
- Right before you touch the floor reverse the movement 
- Engage your chest as your come up

Laying fly

- Lay on one side with your legs bent
- Place one hand in front of you and the other hand on your head
- Push your torso up off the floor with the hand on the floor
- Engage your tricep as you go up
-Exhale and engage your core as you extend your arm.

Lying tricep extension

Superset 3

- Start with a shoulder with stance
- Raise the dumbbells up
- Perform small circles 
- Make sure your don’t move your back when your reach failure
-when you no longer can do anymore, drop the weight and continue.
-circle in both directions for 30 second each

Delt circles

- Place your hands on the floor with your legs extended ( bend legs if it is to hard )
- Raise your hips 
- There should be a straight line from your head to your feet

Reverse plank

Superset 4

W2/D3 Upper body (dumbbells)

Yay! This was a perfect workout to get back to it while the kids play outside and we all enjoy the sunshine ☀️ thanks Hannah!

Katie

Enjoyed my first workout on your program, it got me sweating haven’t done burpees is ages! Thank you so much looking forward to the rest of your workouts 😊

Maks

Love this one so much. Love that your little boy is with you. I just completed it with my three kids, it wasn’t perfect but I did it and it felt amazing. Thank you Hannah for sharing your hard work! This is so helpful and you totally motivate me!

Kerry

W1/D1 Full Body (band + hand weights)

These past two weeks cannot seem to catch a break. Nephews shared hand foot and mouth so now no gym for me. So grateful for the variety that is offered.

Morgan

Emily Storm

Great for a rest day and still feel the burn! 🔥

Alexandra

W/D2 Leg & Glute with resistance bands

Delaney

I think that was one of my favorites workouts I have done on the app so far. I have a love/hate relationship with upper body but that made me feel empowered! 💪🏻

Not my Favorit i dont have the Equipment.

Mary

W1/D3 Upper body ( bands )

Perfect when you’re tired and don’t have the motivation or energy for any cardio. Especially when you’re still recovering from the last workout!

Neacolette

Looking at the line up I was like this won’t be too bad… WRONG 🥵🥵🥵 
Loving the challenge. Feeling so strong!

Emily

Abigail

W1/D4 Low impact- glute focused

Whew this was a good recovery workout! Took me double the time because my toddler was very persistent in getting my attention and adding some weight 🤣🤣

Lindsey

That was more than I thought I could do.. I'll be back for more

Kara

A little too advanced at my current stage. Doesn’t mean it won’t be a 5⭐️ later down the road though. Gives me something to work toward!

W1/D5 Recovery + Abs/core & hip stability

This ended up being a day after Christmas workout for me and was perfect! I was feeling lazy and unmotivated and this was just the right length to make me get some movement in

Adrian Moritz

Rocking with the workouts everyday this week again so a great one for helping loosen up my very sore muscles from our last leg day!

Bekah

I didn’t want to workout this morning, but knew I needed to so I could feel good today. Only 10 minutes but got my heat rate up and my legs are burning. Thank you!

Laura

W2/D1 10 Min - Full body workout with me

Didn’t even get to all the rounds and I am full on sweating 😅 Such a great one!

Whooo! That was mentally tough with 5 rounds. And physically obviously.

Don't let the simplicity fool you! This was a good one.

Mariah

W2/D2 Lower body (bodyweight)

Woke up not in the best mood today and knew I needed a workout. This was perfect! That last exercise I loved! Really felt the burn through the whole workout.

Great work outs! I love that I am working on core balance and flexibility with pretty much everything! Loving this app so far!!

Low impact, but still challenging! Loved it like always!

Jordyn

W2/D4 Low impact (bodyweight)

Carina

Perfect! I needed something low key and recovery today!

W2/D5 Recovery: core, rectus & obliques

Payton

Great workout to ease back into weights again! Thanks for the terrific full body work!

One of the toughest circles I ever did. Don‘t underestimate homeworkouts! 💪🏼💪🏼💪🏼

W3/D1 Full body (w/bands & weights)

I underestimate bodyweight all time until I‘m doing one 😂👍🏼💪🏼

Brutal in the best way possible. Legs are jelly.

Devaughna

Nic burn!! Good for helping me work on stabilizing my core post 3 babies last one being a csection

W3/D2 Lower body (bodyweight)

Such a great short workout! The skull crusher/grasshopper push-ups were brutal together. 😅🤣

Quick upper body, hitting all my weak spots

Leigh-Ann

W3 / D3 Upper body ( bands )

4 rounds and in love with the new moves!🤩

Even after just 2 rounds I’m feeling it!

Danielle

Wooooooo 🔥 burning 🥵 but such a great workout

Kelly

W3/D4 Low impact (w/chair)

Would have been a good finisher if I had done another workout first. Still got my abs great!

W3/D5 Recovery+ core & shoulder mobility/stability

Loving these home workouts I’ve been doing this week. Short, effective and brutal!

Done and happy I kept my commitment even after a long week of work!

Molly

The workout was great. 
The app was annoying.
Kept interrupting the workout for me to give a review and the timer only worked at 15 seconds intervals

Kaitlyn

W4/D1 Full body (bodyweight)

Really good. Got the heart rate up! Usually  not my favorite style of workout but listening to my body and didn't want to lift today so this was the perfect substitute!

W4/D2 Lowerbody (bodyweight) HIIT

Arms is my least favorite day, but I didn’t hate it as much today! 😂

Do you have a recommended warm up to do prior to your workouts? Do you recommend static warm ups? Not always sure how to hop in!

Taylor

W4/D3 Upperbody (bodyweight )

Due to time constraints, I couldn’t go back up the ladder. Even though I couldn’t go back up, that was an awesome workout! Thank you Hannah.

W2/D3 Upper body (dumbbells)

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