Name: Playbook - Hannah Bower - W2/D5 Optional Full Body Get Stronger 3.0
Uploaded: 2022-02-22T15:40:40.065Z
Duration: 40 min
Description: W2/D5 Optional Full Body Get Stronger 3.0

Shelby

Caitlin

Absolutely love this one.
You can adjust weights/breaks if needed so can be either strength or cardio focused 💪💪

Hana

so good! Usually don’t sweat much during workouts, felt so good!

Victoria

Great workout as always!! Had to forget the time as I'm working around my little but it truly becomes much more enjoyable when you include them & just realize this is a season. Thanks for being a role model for those reminders. ❤

Aerin

Lina

Mandy G

Dripping gold sweat!!! 👊🏻👊🏻 doesn’t matter how many rounds you do this workout is guaranteed for a good sweat session 😅😅

Nikki Ouk

Eiggam84

Went up in weight and added two more rounds!!!

Delaney

Struggled to get 8 reps on some but I bumped up the weight from 15lb dumbbells to a barbell💪🏼🍑 plus added a round since the last time. Getting strong never felt so good!!

Kaylie A

Back at it. 💪🏽 Didn’t complete the 8 weeks straight before due to just — life. Feels good to be back!

Faaaavorite full body! Used my heaviest for most except the last move 💪🏼🔥

My goal was 5 rounds. I survived 6 full rounds with 40lb barbell for deadlifts/push press 💪🏽

Great finisher for the work week!

Jackie

Scaled to 20 min AMRAP with pregnancy & ended with 20 min yoga to total 40 min

Erin

My last 3 sets I did drop sets and that was an awesome burn. Felt so good

Rebecca Milway

That was awesome!  Great full body workout that I can do when I'm traveling. 👏💪🏼

Jen B

Today was my first day at a new gym and this workout was perfect!!🥰

Autumn

Full body===fully worth it! If you have the time do it!! Wowza!

Christa

Idk why I was skipping these full body days. After finishing the 8wks I had no choice but to try it out and I absolutely loved it! I’m drenched in sweat and filled with endorphins. Full body just might become my new favorite day 🙌🏽

Lily

Alicia

Claire

Morgan

Anonymous

Feeling stronger and healthier every day. Thank you!

Jillian

First workout back after a few weeks and it felt great. Thanks Hannah!

Rylee

Sarah

I shot for 6 rounds but I felt good and did a 7th round. I did have to drop the weight and do a lighter weight at the end, but I didn't stop!!

Not gonna lie, I haven’t done a 40 min AMRAP in a loooooong time. That was fricken brutal!! 9 rounds, tried to maintain pace, last 2 rounds I was slow. 

Thanks!! I needed that!

Alona

Omg so fun, but would have liked more glutes!

Leigh-Ann

Raven Alday

Aissa Trevino

I only did three rounds then added a couple of core exercises to get the time up to 30 mins! It was a crazy good one today! Thought I wasnt going to do it but I did

Cassandra

Only 4 rounds for me today. I did 95 lb deadlifts to maintain really good form. Bar for press and DL/Row. Getting it done no matter how much time goes by😅

Madison

I was not wanting to workout today. But as I started to find excuses why I stopped myself and just went for it. I'm glad I did! I did two rounds and some stretching.

Brandi

Only did 20 min cause that’s all I had time for, but it was great!

Ashley

I made my husband do this with me and even though he has a very set lifting routine ever since college sports, he was most definitely feeling it!

Karlee

This workout has to be my most enjoyable one to date. This is going in the favorites for sure! I felt so strong & athletic which is my ultimate goal. Hannah you’re such a gem. I’m glad I joined this challenge ☺️🏋🏾‍♀️

Rachael

Was able to do 3 good circuits. Wanted to end on a good note with good form. Good lord I’m sweaty

Katy

Only did 30 minutes but got 4 sweaty rounds complete using 95# barbell 🥵

Tatum

Katie

Ummm owwwweyyyy!!! I did not do as well as I have been this week but what I did see is i burned as many calories as the days I felt more accomplished. I gave it my all! 💪🏼

Rachel

30 min AMRAP:
4 rounds + 8 push press + 8 dead lift to 1/2 burped + 8 skull push-ups + 4 ea from kneel single leg explodes

Dani Pasano

Really got my heart rate going! Got 4 sets in! Will use this as a benchmark and try to get in 5 next time :)

Kayla Lennon

I did this last night but forgot to swipe! Oops!

Melissa

Jess

Absolutely loved this workout! Great sweat!

Lauren

Simple movements, but soooo effective! It kept our heart rate up the whole time! This was such a great workout. I completed 8 rounds and my husband completed 5 rounds. I even surprised myself and upped my weight halfway through!

Keri

Lexi Williams

These Full Body circuits will always be optional. 

Workout: 40 minute AMRAP ( as many rounds as possible)
Push press
Deadlift to 1/2 burpee
Skull Crusher Pushups
Step-up jumps
Romanian deadlift to row
Kneeling Curl to Press + Choppers

Set a timer for 40 minutes, or however long you have available today and do as many rounds of the following movements.

You will need a barbell ( or dumbbells),  and a sturdy bench/chair/ottoman for this workout

8 Push press
8 Deadlift to 1/2 burpee
8 Skull Crusher Pushups
8 Step-up jumps
8 Romanian deadlift to row
8 Kneeling Curl to Press

This can be done with dumbbells, kettlebells, bands, or a barbell

Reminder: push press is very similar to military press. Main difference is that in push-press you use assistance from your your knees and hips. Core always remains engaged

Form:
- Begin with dumbbell in each hand at shoulder level
- With an engaged core and neutral spine, bend your knees and shift at the hips and explode upward to press the weights overhead. =
-Lower the weights to your shoulders while also slightly bending your knees to prepare for the next rep

Push Press

Equipment Substitution: dumbbells or kettlebells will work great.

Modifications: step back, or perform standard burpees. Can also do burpees and then deadlifts 

Form:
-Engage your core, hinge at the hips, neutral spine 
-Engage your lats, sit back in your heels, and pull the weight for a deadlift 
-lower the weight back down
-Jump or step your feet back into a plank position 
-Jump or step back to deadlift starting position

Deadlift to Half Burpee

Equipment Substitution: dumbbells, kettlebells, bands 

Modification: perform standing on a bar, tall bench, or dumbbell skull crushers, or Tricep kickbacks, overhead Tricep extensions 

Form:
-Place your hands on the edge the edge of a surface
-Keep your core engaged 
-The farther you are away the harder it is 
-Using your triceps lower your head to the bench or below
-Press through your triceps back to starting
-keep your torso and head still to isolate your triceps

Skull Crusher Pushup

Equipment substitution: box, ottoman, stair

Modifications: lunges jumps, track starters, alternating lunges 

Form:
-Stand tall and engage your core 
-Place on foot on a safe surface 
-Press through your glutes and jump on the bench leg 
-Drive your opposite knee to 90 degrees 
-Lower safely down by landing on a slight bent knee

StepUp Jumps

Can do these with a barbell, dumbbells, kettlebells, or band

Modifications: split up the movements (just row and then just deadlift)

Form:
-Start with your weight in each hand and in standing position
-Engage your core, retract your shoulders, neutral spine
-Hinge at your hips and shift your hips backwards to lower the weight to mid-shin level
-Keep your core engaged and in the bent over position, row the weight to your chest
-Lower the weight to your shins
-Stand back up to extension
-Repeat

Romanian Deadlift to Row

Equipment Substitutions: can do these with weights, bands, or cables

Reps: 8 reps per movement (curl to press AND choppers )

Form:
-Start in a kneeling position
-Engage your core and curl your weights to your shoulder
-Keep your torso still; you do not want your torso to twist
-From your shoulder position press the weights overhead 
-Lower in the same fashion
-The go into choppers 
-Arms extended, core engaged twist your entire torso keeping your arms straight

W2/D5 Optional Full Body Get Stronger 3.0

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