Name: Playbook - Hannah Bower - W3 / D1 Full body
Uploaded: 2023-12-12T00:44:19.389Z
Duration: 45 min
Description: W3 / D1 Full body

Trista

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

Rachel Macias

Felt so good, and I have my splint off, so I can start going harder!

Rebecca Milway

It would be great to have modifications in the exercises for those with Core issues

Melinda

This full body program is kicking my booty! Thank you!

Hannah

26 kg on rowing. Needed almost all of the pauses today. 10x3 burpees. 4-5 push ups + mountain climbers though 🙈

Karla

Paula Kane

Kaci Lynn 

If you think this will get easier… don’t. You’re in this for a surprise!

My body needs this more than I anticipated!

Matlynn

Mondays started right, ready for the week after that!

Mhairi

After the holiday week. That kicked my ass! But all in a good way! Humbling for sure!

Rachel

Janine

I did it!!!!! I love how challenging this is. I’ll hit a move and be like yes… I can do it! And then the mountain climbers come up and it challenges my mentality and my physical fitness enough where I’m doing it, but at the time I’m not happy… and then at the end of the circuit I feel sooo accomplished!! Thank you for helping me believe in myself again, and gain my gym confidence back! ☺️☺️

Sara

Sweaty! I bumped up to 50 seconds instead of 40 since I’ve been doing 45 for all the other ones!

Nick

Michael

Sandra

Change up the cool down. It’s been the same… I also don’t hs e access to a stability ball.

Pootie

Boom!! ❤️❤️ I love how good these workouts make me feel.

Bekah

Great workout! I am beginning to feel like I need to push myself more so I’m excited for that this week

So good! Surprised I actually finished... Sweatiest I’ve been in a long time hahaha. Also the most calories I’ve burned in a workout too according to my watch. I didn’t want to workout today but did anyway and I’m so so happy!!

Mikauli

You make those stability leg curls look so easy! I gotta keep working on those.

Heath

I saw this workout and immediately thought there is no way I'm gonna get through this but then I watched an "episode" of mindset Monday and took yalls advice on positive thinking and damn this workout was hard but your girl got through it!!!! #muchlove #mindsetmonday

Montie

Ashley Fitzgerald Maswoswe

Caitlin

That was the hardest Ive ever pushed myself and I am so grateful for it!!

Marissa

Erin

Hope Jenkins

Sarah

Chisom

Upped the time and intensity. 🔥🔥🔥

Jenna

I really liked this combination of cardio with weight training!

Rhiann

Lisa

This was fun! Really challenging, had to modify a couple of the moves so my form wasn’t compromised but over all loved it! Again able to complete the whole whole without getting bored!

Stephanie

Perform each exercise for 40 seconds with 30 seconds rest between each exercise.

- increase exercise time or decrease rest as needed to fit your conditioning needs.

- Grab a medicine ball and stand with feet shoulder-width apart
- Begin by reaching back as far as you can holding the ball
- Swing arms forward and slam the ball against the ground in front of you as hard as possible
- Catch ball as it bounces off the ground and repeat

Side to side ball slam

- Sitting tall, with your knees slightly bent and arms gripping the handles
- Pull your arms toward your hips, stopping when your elbows are bent at 90 degrees and in line with your ribs
- Try to squeeze your shoulder blades at the top of each row

Seated row

- Place your hands in front of you
- Hop feet back 
- After landing in a pushups position, hop back
- Jump as high as you can

Burpee to vertical jump

- Begin by doing a pushup
-  Flex the knee and hip, bring one leg until the knee is approximately under the hip
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed

Pushups mountain climbers

- Lay on the floor with your hands by your sides
- Push in to the ball with your heels and lift your hips off the ground
- Extend your legs with-out lowering your glutes
- Pull the ball in using your legs
- Your abs should be tight during the entire movement

Stability ball hamstring curls

- Hold on to the trx with your palms facing up
- Pull towards your forehead keeping your elbows up
- Squeeze your biceps as you pull your body close to the trx
- Keep your core engaged through the movement

Trx bicep curls

- Place band just above your knees
- Push your hips back
- Walk forward keep your body in squat position

Resistance band toe walks

Circuit 1

- Cool down 
- Elbow planks- perform these back to back. 

-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

W3 / D1 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!

Haeley

W2 / D2 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

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

Katie

W2 / D3 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!

Rach

W3 / D4 Full body

By far the most mentally challenging workout to get through, but very rewarding to finish!

My legs are shaking! The booty pump is real with this one. Loved it!

Flora

W4 / D1 Legs

Nice little pump!!! Loving the quick workouts right now!!!

Tammy

W4 / D2 Upper Body

My core is on FIIIIIREEE! Loved this one!

Terri

Great sweaty workout! Did an extra round instead of a sprint and loved it 🔥

Nikyla

W4 / D3 Fullbody

I do these from home and I mainly use bodyweight and these workouts still kick my butt. Only one workout left in the four week full body!! 🤩⭐

W4 / D4 Legs

Hard but so gratifying! I felt like a champ powering through

This was a great workout but the instructions weren’t quite clear- deadmill: wasn’t sure if it was supposed to be on an incline? Was difficult to get to a sprint speed quickly only for 10 sec and then walk. The jog at the beginning wasn’t clear- was it a warm up? Wasn’t sure how many sets were supposed to be done on the weights.

The workouts were great! I added extra sets when I felt the need to push myself further!

W3 / D1 Full body

Community

More workouts from Hannah Bower