Name: Playbook - Hannah Bower - W2/D5 Optional Full Body Get Stronger 3.0
Uploaded: 2022-09-28T01:33:01.372Z
Duration: 40 min
Description: W2/D5 Optional Full Body Get Stronger 3.0

I love full body days since I can move quickly through from set to set since the muscle group is always changing!

That felt great! I’m going going back on the optional workouts that I missed earlier in the program to complete this program fully! 
I got through 4 rounds in 30 mins. I probably could of made one more round but ran short of time. Glad I did it!

Janine Ducharme

5 rounds and I'm dead (good dead 😃)
Love this workout can be as hard/easy as I'd like depending on the weight used.

Hana

This was amazing. Quick and effective. Total butt kicker

Lauren

Madison

Jessalyn

Once again coming off a stretch of home workouts (when and what ever I could squeeze in) with endless sick kids this was an amazing 1st day back workout. 

I went 10 lbs lighter each side on the bar bell then I usually would and kept the tempo high. Wonderful sweat,  felt like my old self in it. I'll be doing it again.

Kayla

Delaney

Britton

Melissa Hawkins

Mowed the lawn today. And did lots of walking running errands everywhere. Sometimes exercise doesn't have to look like exercise

Dani Pasano

Shelby

Caitlin

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

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

Maggie

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

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

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

Casey

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😅

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

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

Bicep Curl to Press into Choppers

Week 1 Full Body

W2/D5 Optional Full Body Get Stronger 3.0

Tammy

So excited to be a part of this challenge!

It was great! Exited to start the challenge/workouts :)

Andrea

Releasing January 3rd for the Diet Culture Detox Challenge!

Great explanation and demos of the movements! Lots of useful information.

Kellie Rongey

Amazing explanation. Youre a great teacher

Emily

The Basics Of Modifying

Ashley Powell

I really appreciate the “just get movement in” because I do not go to the gym, but I stress myself out with the equipment I have and not being able to meet the exercise requirement

Jessica

Common Questions: How Do I Modify Gym Workouts For Home?

Starting this program again, and from last time I’m starting the same weight for some movements and stronger for others. Man am I sweating after that EMOM!😅😂

Loved this! Excited to go through this plan 🙌🏼

Jody

Squat - 145
Deadlift - 165
Barbell press - 85 
Knee push ups - 15
EMOM- got through the 8’s and was 2 reps shy of finishing the 9’s

21w + 5 days

Gina

Buy-In Workout

That was excellent and informative feedback and preparation for this challenge ❤️

This was the best thing to listen to ever. ❤️🙏🏻

This is mostly what’s missing in the fitness industry 🙏🏼🙏🏼

Week 1 Mindset: Setting the stage and managing expectations

love it!! excited to start this journey w you!!

Gabrielle Rick

I didn't get to do this challenge in January and now I'm determined. I'm gonna be sorrrreee tomorrow.

Kara

W1/D1: Legs and Core Get Stronger 3.0

even in a hotel gym, this workout slapped !!! so good !!

Such a well rounded workout! Love that it wears out my muscles and then gets my heart rate UP!!

Nicole

W1/D2 Chest and Back Get Stronger 3.0

Alexandra

It’s so amazing to see that I can lift a bit more than the last time.

Keri

Maria

W1/D3 Bicep and Tricep Get Stronger 3.0

Paige

Love these workouts with the conditioning at the end.

Margaret

Always get a really good sweat with this one especially after the conditioning 🔥🔥

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

That was very informative and a lot to take in but excellent information to reflect on

Consistency has been my huge hurdle; putting myself down because I did 3 workouts instead of 4 for the week for example, and feeling like I was lazy in doing so when life threw me curve balls that week. Thank you for this, for reminding us all of finding the why and to persevere. ❤️

Sofia

I started crying listening to this as consistency has been my largest struggle. I used to be a personal trainer and drove my self hard and after I changed my career I have struggled to find my self within health and fitness again. It used to be my largest passion and I thrived in it but now I can't seem to find where I fit in it anymore.

Alleah

Mindset 2: Cultivating Consistency

Definitely going to feel this tomorrow 🤣 legs are on 🔥🔥

Great leg day! I’m so happy you put modifications on here. The gym was crowded so I was able to use the modifications you recommended since a lot of things weren’t available.

I absolutely love the conditioning after strength! Your workouts are amazing 💜

W2/D1: Legs and Core Get Stronger 3.0

Allison

Cathy

W2/D2 Chest and Back Get Stronger 3.0

Love the variation of workouts! ♥️ By far my favorite program I’ve ever done to date

Mindy

Jaclyn

W2/D3 Bicep and Triceps Get Stronger 3.0

Ahhh!!!this workout is always so intense!! I love it!!! 🔥🔥🔥

Great lift and conditioning workout. 💪

Catherine

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

Perfect for days like this week when life is so busy and chaotic and that motivational or goal starts to feel far away or further away.

I absolutely love how you both incorporate more than just speaking about motivation, but speak about other important topics - putting in effort, baby steps, comparing, etc. love this!

Always get emotional during these mindset talks. It is a big weight off of my shoulders to know that perfection is not required during this challenge. Grateful for this community 💕

When Motivation Dwindles

Shaking!! 🔥 you don’t realized how strong you gotten until you can do a workout without modification I love that feeling! 🤗🤗

Cassie

W3/D1 Legs and Core Get Stronger 3.0

The plank complex is a sneaky little bugger!!

W3/D2 Chest and Back Get Stronger 3.0

Had to modify due to gym availability and ability. I was a bit disappointed about that... but still walking away with jello arms and that gym high!

Conditioning was so hard! Modified almost everything but my arms are still shaking 💪

Some of the move were very advanced… thank goodness for modifications 😅

Kate

W3/D3 Biceps and Triceps Get Strongr 3.0

Hands down best program I’ve ever done. The variation keeps it interesting and fun!

Tracy

Great workout, reminded me why I love weight training ❤ Thanks!

Nicole Loewen

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Great workout! These whole body workouts are great, I really like how they are laid out! Thanks!

Woah!! Love this one!!  Only 35 mins, 6 rounds and I am soaked!! Sweat is gold! 🙌🏼🙌🏼💪🏼

W3/D5 Optional Full Body Workout

Great insights, as I reflect on the information discussed, I do notice my body operates at a more optimal level with more sleep/rest in the bank, than on 5  hours of sleep. 
Thank you for sharing great content!💚

I loved this chit chat! This has been something that I feel like I’ve grown in so much over these past few challenges. I notice the times when I’m using its as an excuse rather than as a need.

Taylor

Loved this. I have had some days that I know I needed discipline over rest 😂. It's hard! I feel like it's definitely something you learn about yourself overtime. Thank you 💛

To Rest or Not To Rest

Just another reason to be grateful for working out, my body, and that leg day feeling 💪🏼💪🏼💪🏼

No matter how many times I do Bulgarian Split Squats, they still kick my butt!!! Such a great workout!!

This week is so good, I’m repeating it and going heavier

Justine

W4/D1 Legs and Core Get Stronger 3.0

Bekah

The Y movement is so challenging, is there anything I can do to help improve on that?  Or just more of these exercises?  I guess what I’m trying to ask is, is it a specific muscle that is weaker, causing those to be so hard for me?  Sorry if this is a dumb question.

Katie

Wow. Seemed like a simple workout, but the burn and was real in that conditioning!!!!!

W4/D2 Back and Chest Get Stronger 3.0

My arms are shakingggg. I could barely complete the crab toe touches!!

W4/D3 Bicep and Tricep Get Stronger 3.0

Amanda

Love this one! Short and sweet and sweaty! 🥵😆💪🏼

W4/D4 Shoulder, Glute, and Core Get Stronger 3.0

Such a great workout! Instead of going for rounds I went for time! 8 rounds in 20 min with the heaviest dumbbells I have!! 🔥💪🏼

Megan

Samantha

W4/D5 Optional Full Body Get Stronger 3.0

That was great information, I like the excitement of different sets, or exercises, perhaps that’s why I’ve been inconsistent but it makes sense that to achieve something such as strength or a goal, it needs to be quite repetitive even on the ‘boring’ days. 

Thanks for sharing good content

W2/D5 Optional Full Body Get Stronger 3.0

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