Name: Playbook - Hannah Bower - W3/D4 Low impact (w/chair)
Uploaded: 2023-12-12T00:44:19.875Z
Duration: 45 min
Description: W3/D4 Low impact (w/chair)

4 rounds and in love with the new moves!🤩

Leigh-Ann

Even after just 2 rounds I’m feeling it!

Danielle

Wooooooo 🔥 burning 🥵 but such a great workout

Kelly

I’ve never done anything like this workout. It is SO good and works all the little muscles I never notice are weak and need strengthening. I appreciated this one, will be doing it again!

Julia

So amazing. It was a nap time workout. But man did I sweat! I just got my new sweat is gold t-shirt and rooted!!! I'm super stoked to try it out! Anyways thank you for the workout! I am always so humbled and amazed how challenging body weight workouts are! ❤️

Caitlin

That is a deceivingly hard workout! Thanks 😅😰

Naomi

Just about through 3 rounds at 40 mins so I finished it off 👍 Perfect for a night when I really didn't feel like jumping around. Still sweaty and feeling strong!

Nicole Loewen

It was hard! At the end I got cramp in the calf muscle. It was soo painful 😵

Edyta

Almost completed 5 rounds! I'm proud of myself 🙂

Mina

I was wondering if I could get some feedback about the last exercise? The sit ups on the chair- I feel and see I’m bulging and coning and feel pain in my lower back, leading me to believe I’m not doing these right or e having my core properly. In many of your workouts, I have seen improvement in my core engagement! But this one, I felt a little defeated and need help! Thank you:)

Hanna

I’m so happy to have so much iso work in these programs. It’s helped me identify and begin correcting imbalances which have likely been the cause of my injuries. Thank you!!!  Merry Christmas!  🙏🏻🎁🎄✌🏻❤️🏃🏼‍♀️

Cricket

Not a fan of the chair stuff. Buying a bench so maybe it will help with balance.

Britany DeWitt

Super tough on my glutes! Awesome - just get frustrated when I can’t do the move at all (not enough strength yet) and can’t figure out a mod like on the bridge lifts.

Corey

I thought this would be easy...I thought wrong! 💕

Christian

Much harder than it looks! Love the back work in addition to lower body.

More modifications or something for people to do that doesn't hurt the top of their feet etc when using a hard chair

Samantha

All types of trainings are so amazing 💪💪💪 feel super happy!

Anna

I really like this workout. And the first time I did it I couldn't complete all the exercises. Now I can!

Jen B

Really great home workout. Man you can feel it!

Erika

Perfect for days you don’t think you’d have enough energy! I’m feeling work in muscles I probably didn’t know existed! The slowness of the movements definitely challenges differently.

Karissa

Rachel

Loved working my body in a different way!

Jenna

Never underestimate a low impact workout 😅

Linda Tran

On the first screen it says 35 minutes, but when you open it says 40. When looking at all exercises the first one is 10 reps and all others say 1. You have to open them to get the actual number of reps.

Alaina

Myriam Rivera

Mild exercise. Nice for a Sunday! Thank you, and Father's Day!

Janet West

Jenn

You should get your heart rate up and maintain it! You will also break a sweat and feel differently in your muscles. Make sure to not rush. These are slow and deliberate movements squeezing your muscles.

You will do 10 reps ( each side ) each exercise for as many times through the circuit for40 minutes.

- Start by placing your hands and feet on the floor
- Make sure your back is straight 
- Place your foot on the chair and raise your lower body off the ground
- Come down placing your knee on the ground and extend your led to the side
- Keep your body tight throughout the movement

Chair hold with leg extension

- Place your forearm and leg on the floor
- Raise your hips off the floor
- As your raise extend your leg and your arm
- Keep your body tight

Chair plank to extension

- Lay on the floor face down with your arms extended in front of you
- Raise your legs squeeze your glutes 
- Raise your upper body rotating your shoulder and reach for your hamstrings
- Reverse the movement to come back to the initial position

Segmented arch lifts

- Lay on the floor in front of a chair
- Place one foot on the chair and extend your opposite leg
- Push through your heel bringing your hips up
- Reach for your extended leg with both arms
- Bring extended leg to the chair and repeat

Bridge with leg extension

- Place on foot on a chair and step up 
- Come down slowly and pause about half way down
- Kick your leg back 
- Continue to come down keeping your body tight

Segmented step-up with kickback

- Sit on the end of the chair holding on to the sides 
- Bring your legs off the floor and keep them bent
- Extend one slowly reach full extension and bend it again
- Repeat on the opposite side
- Extend both legs

Leg extension on chair

AMRAP

W3/D4 Low impact (w/chair)

Yay! This was a perfect workout to get back to it while the kids play outside and we all enjoy the sunshine ☀️ thanks Hannah!

Katie

Enjoyed my first workout on your program, it got me sweating haven’t done burpees is ages! Thank you so much looking forward to the rest of your workouts 😊

Maks

Love this one so much. Love that your little boy is with you. I just completed it with my three kids, it wasn’t perfect but I did it and it felt amazing. Thank you Hannah for sharing your hard work! This is so helpful and you totally motivate me!

Kerry

W1/D1 Full Body (band + hand weights)

These past two weeks cannot seem to catch a break. Nephews shared hand foot and mouth so now no gym for me. So grateful for the variety that is offered.

Morgan

Emily Storm

Great for a rest day and still feel the burn! 🔥

Alexandra

W/D2 Leg & Glute with resistance bands

Delaney

I think that was one of my favorites workouts I have done on the app so far. I have a love/hate relationship with upper body but that made me feel empowered! 💪🏻

Not my Favorit i dont have the Equipment.

Mary

W1/D3 Upper body ( bands )

Perfect when you’re tired and don’t have the motivation or energy for any cardio. Especially when you’re still recovering from the last workout!

Neacolette

Looking at the line up I was like this won’t be too bad… WRONG 🥵🥵🥵 
Loving the challenge. Feeling so strong!

Emily

Abigail

W1/D4 Low impact- glute focused

Whew this was a good recovery workout! Took me double the time because my toddler was very persistent in getting my attention and adding some weight 🤣🤣

Lindsey

That was more than I thought I could do.. I'll be back for more

Kara

A little too advanced at my current stage. Doesn’t mean it won’t be a 5⭐️ later down the road though. Gives me something to work toward!

Nikyla

W1/D5 Recovery + Abs/core & hip stability

This ended up being a day after Christmas workout for me and was perfect! I was feeling lazy and unmotivated and this was just the right length to make me get some movement in

Adrian Moritz

Rocking with the workouts everyday this week again so a great one for helping loosen up my very sore muscles from our last leg day!

Bekah

I didn’t want to workout this morning, but knew I needed to so I could feel good today. Only 10 minutes but got my heat rate up and my legs are burning. Thank you!

Laura

W2/D1 10 Min - Full body workout with me

Didn’t even get to all the rounds and I am full on sweating 😅 Such a great one!

Whooo! That was mentally tough with 5 rounds. And physically obviously.

Don't let the simplicity fool you! This was a good one.

Mariah

W2/D2 Lower body (bodyweight)

Kiki

Brittney Howell

That final superset was death! Lifting my phone is hard 😂🔥

W2/D3 Upper body (dumbbells)

Woke up not in the best mood today and knew I needed a workout. This was perfect! That last exercise I loved! Really felt the burn through the whole workout.

Great work outs! I love that I am working on core balance and flexibility with pretty much everything! Loving this app so far!!

W3/D4 Low impact (w/chair)

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