Name: Playbook - Hannah Bower - W3 / D3 Full body
Uploaded: 2023-12-12T00:44:19.563Z
Duration: 45 min
Description: W3 / D3 Full body

Rachel Macias

Super sweaty and stronger than last week!!

Rebecca Milway

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.

Katie

Starting today in the program I’m feeling good! Body is feeling strong and recovering fast! Was even on track for a 8 minute mile! Thanks for all your hard work putting these together, it’s so so so helpful!

Hannah

Kaci Lynn 

Divya

I’ve had a setback this past week… however, it does shows how much strength I’ve gained in the past month.

Only one good mistake I made was doing weightlifting before doing this which makes it more challenging and had to modify.

Matlynn

Tzivy

Sara

Would love if the 3/4 run was in the drop down section of the warm up :) I almost missed it! 😅

Madison

Michael

This is great. I really pushed myself on this one. Visualizing racing people while doing the towel push. Exhausted. Or as they say in French, pooped.

Angie

Loved this!! Perk for me was I was able to do it outside! Just replaced the weight push to sprints!

Caitlin

It was great! I’m on week 3 and I was just wondering if there were any specific foods to eat/stay away from? I read your tips on nutrition as well!

Dakota

I’m starting to lose a lot of motivation💔

Sarah

Might try to do another round next time. 💪

Jenna

Tamara

Nadiia

Amazing as always! Had to modify the first movement/exercise since I don’t have a weighted plate to push

Stephanie

- Place both hands on the plate with your arms extended
- Push through your legs 
- Keep your back and neck in a neutral position

45 Pound towel push

- Place your back on a wall
- Slide down until your legs are at 90 degrees
- Raise the dumbbells in front of you

Wall sit with bicep curl

- Lift knee up
- Step backwards and bring your knee down
- Push off of back foot and lift knee up again
- Add weight if you want

Reverse lunge (off 6’ box is optional)

- Place band over and around your feet 
- Start by standing with your feet together
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Repeat for the recommended amount of repetitions

Banded jumping jacks

- Place you elbows one the floor
- Keep your core engaged 
- Your neck and spine should be in a neutral position

Plank

- Start with your feet at a shoulder with stance
- Descend by flexing at the knees, pushing your hips back
- Come down until you break parallel
- Push through your heels extending your legs to come up
- Press the dumbbells above your head

Squat to press

- Place your elbow on the floor
- Bring your hip off the floor
- Your body should be straight from your shoulder to your foot
- Bring your knee towards your knee 
- Squeeze your obliques

Side plank crunches

- Start in a push up position, pressing your hands into the floor and keeping your lower back flat by squeezing your abs
- Bring one knee toward the space between your hands and do not let the foot touch the floor until it has returned to the original position

Mountain climbers

Circuit 1

- Stability ball swivel
- Elbow planks
- Light stretching

-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 / D3 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!

Trista

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!

W2 / D3 Full body

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

W3 / D1 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

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!

W3 / D3 Full body

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