Name: Playbook - Hannah Bower - W2/D5 Optional Full Body Get Stronger 3.0
Uploaded: 2023-12-12T00:44:19.397Z
Duration: 40 min
Description: W2/D5 Optional Full Body Get Stronger 3.0

Reminded me of my CrossFit days. Had me sweating. Got 6 rounds on the clock. Did have to drop the weight down round 5 because my form was suffering but finished strong

Morgan

great workouts! 14 days in your workouts and I can tell a difference in my body 💪🏻

Courtney Stewart

Didn’t have as much time or energy today so I did 25 min and it still killed me. Loving this program so far!

Kathryn

I read the comments before starting and thought to myself "how on earth would you get through 7 rounds in 40 mins?!"
... I finished Get Stronger 2.0 (dumbell program) and then came straight into this program...
The answer is consistent work at whatever your best may be each day, which includes resting when you need it. I finished 7 rounds in just under 41 mins 🔥🔥🔥🔥
#sweatisgold

Cynthia Contreras

Maggie

Back to the grind! 4 rounds
Needed the extra push today!!! ❤️🔥🔥🔥

Sumaiya

I really enjoy your programs. You are the first person I have ever signed up for online workouts. It’s been a year already! Also, I’m from Belize. Happy to see you enjoying our little country :)

Erica Donaire

This was amazing I can’t wait to be as strong as you and only use one barbell weight !

Helena

Decided to call at 35 minutes. Body was exhausted today!

Delaney

Stopped after 35 mins cause I felt like I was losing form in my deadlifts. Not sorry ;) Finished with one of your ab burnouts.

Nicole Loewen

Taylor

Jody

Jessalyn

Autumn

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

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

Britt

Melissa

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 Gloyeske

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

Nikki Ouk

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!!🥰

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 Compton

Claire

Casey

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

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

Andrea

Valinda

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

Jillian

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?

Felt so good (but hated the EMOM) haha 
Squat 150
Dead 185
Press 30
Push up 14 (with mod)
EMOM- 8min 10year each

Paula Kane

Decided to run this program back! I had an itch to lift heavy and thought this would be the PERFECT program. Cannot wait to see my #’s at the end of these 8 weeks🙌🏽🔥. 

Starting Stats:
- Squat: 155lbs x3
-DL: 185lbs x3, 225lbs x1
-Shoulder Press: 40lbs x3
-push ups: 21 reps
-EMOM: 16reps

Cleo

Paige

Buy-In Workout

I love these videos. You both are so pure and make these challenges way easier.

Excited to start this challenge again! It was definitely life changing for me the first time around!

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

Week 1 Mindset: Setting the stage and managing expectations

So sore after the buy in but lightened weight and only did 2 rounds on the finisher. I need to be able to walk tomorrow!

You rock. There are so many programs out there that I think breed exercise obsession and over working your body. I appreciate you and your ability to bridge movement, and self respect ♥️

The body weight conditioning circuit is something SERIOUS. The ultimate burner! 🔥 🔥 🔥

W1/D1: Legs and Core Get Stronger 3.0

Loved everything but the finisher. Too much on my wrists back to back! Modified where I could but was only able to one full
Set in the time allotted 😏

Opted for regular bench instead of DB chest press. I was just playing around with weight and ended up surprising myself! I was able to hit 125 lbs x 1 🥹🙌🏽. My max is 135, so I’m super pleased.

Never in my life would I have thought I would row 50lb DB X10, so safe to say this mama if feeling pretty strong.💪🏽

Caroline

W1/D2 Chest and Back Get Stronger 3.0

Great burn 🔥 good thing I washed my hair yesterday 🤣

Kaitlyn

W1/D3 Bicep and Tricep Get Stronger 3.0

The conditioning circuit was brutal but amazing!  🥵

The circuit was so much fun! 

I was able to DL 195 x 4reps! 🥹🙌🏽
Feeling strong already. Perfect way to end the first week.

The conditioning portion made me feel so good. Great ending to the workout

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

Full of good information! Thank you for taking time to share 💕

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

Mindset 2: Cultivating Consistency

Michelle

That conditioning circuit snuck up on me again 🥵🔥

This just had everything shaking. I’m keeping this ARAMP for days I’m not feeling motivated and either need quick workout or just to get myself started!

W2/D1: Legs and Core Get Stronger 3.0

Carina

🥵😫. Had to push today. Not feeling 💯.  But I made it allll the way.  Everything counts.  No effort is wasted. 💪🏼 #itsmybirthday #45andcounting

W2/D2 Chest and Back Get Stronger 3.0

That was a finisher from hell🥹, respectfully lol.

Brittney Howell

Wow that was quick and efficient! Love the ladders!

Lindsey

W2/D3 Bicep and Triceps Get Stronger 3.0

Amanda

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!

Keri

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

The conditioning followed by the core circuit 😮‍💨 🔥.

Definitely need some work on core engagement and endurance after completing this. The side abductions need lots of work!

Sirma

W3/D1 Legs and Core Get Stronger 3.0

Why did I so highly underestimate the plate complex. Dead.

W3/D2 Chest and Back Get Stronger 3.0

This was not my day! At all. But finished it and was still happy got a workout in.

W3/D3 Biceps and Triceps Get Strongr 3.0

That one had me loving leg day again!! 🙌🏻

So many good isolation moves, and that conditioner was a rep burner! Added in shoulder presses in with a couple of the leg exercises for added shoulder burn and wooh I feel it!

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Alexandra

Got 5 rounds in and almost died!!! 😵😆

W3/D5 Optional Full Body Workout

Such a hard lesson to teach yourself but probably the most beneficial overall!!

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.

To Rest or Not To Rest

Loved it!!!! Pushed me till the very end! Glad to do it!

🔥That was a good one! Note to self…If you think your bands might snap…they are probably going to snap 😬😅

W4/D1 Legs and Core Get Stronger 3.0

Kiki

W4/D2 Back and Chest Get Stronger 3.0

Chris Lwanga

W4/D3 Bicep and Tricep Get Stronger 3.0

I know I am going to be sore tomorrow! Great one!

I sound like a broken record, but I love this one too!! 🔥

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

Had to improvise since the gym was crowded, but I got it done!

Oh boy did this workout humble me! I've been out of the gym for awhile due to every excuse and just not feeling weights right now. I pretty much only want to work on my running and that's what I've done. I've lost almost 20 pounds since August and now I know...it was all my muscles. I knew I've lost my butt but I didn't realize how much muscle I've lost. Whew. But I knew I loved this workout from when I did the program so  I went back to what I loved!

Brandi

Perfect full bod movement after a flight 💜

Allie

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

Totally agree with the random fun workout thing for no reason, haha but to find motivation to keep going

Leigh-Ann

Love that you talk about balancing progress and boredom. Realizing that sometimes moving our body in a fun way may not be pushing towards a asthetic goal, it could very well still be achieving a mental goal (enjoying moving for moving)

Burgundy

When Boredom Strikes

Only could do 5 minutes of the conditioning but still showed up!

Wow my legs are dead!! So good and so intense!!

W5/D1: Legs and Core Get Stronger 3.0

Woot woot! 
Got this done! The conditioning got me real good 🙌🙌🙌

W5/D2 Chest and Back Get Stronger 3.0

Reduced weights and getting back to a routine! 
Felt so good after a while🙌...those bicep curls in conditioning got me real good 🥹🥹

W5/D3 Bicep and Tricep Get Stronger 3.0

Felt real good! 🙌🙌🙌🙌
2x conditioning!

W5/D4 Shoulders Glutes and Core Get Stronger 3.0

The warm up with the y raises with the butterfly stretch are life changing!!

W5/D5 Optional Full Body Get Stronger 3.0

Very good discussion, there’s lots to take away here. Thank you for sharing you’re experiences

W2/D5 Optional Full Body Get Stronger 3.0

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