Name: Playbook - Hannah Bower - W3/D4 Upper Body
Uploaded: 2023-03-24T21:28:19.635Z
Duration: 35 min
Description: W3/D4 Upper Body

Loved this one! Shoulders were on fire at the end 🔥🔥

Nikyla

Cassie

This burned more than I thought it would😂

Taylor

This is a killer arm workout! My arms were burning each exercise. If you want a great arm workout, this is a good one!

Brittney

Camila

Nice and short and to the point! Loved it

Delaney

Logan

Great! It would be great if you indicated each side when the number of reps is for each side! Some of the exercises is very evident others not so much !:)

Stephany Rojas

Staying in a hotel so they had no bands so modified. I was sable to use cable machine so that was a treat!!

Alona

Arms are shaking, but feeling awesome. 💪 Love upper body, what a great workout to start the day. 😃

Jennifer

Definitely didn’t sweat as much as the previous workouts, but I can already tell my arms are going to be sore tomorrow!🙏🏼 would this specific workout be considered a LIIT? I feel like I could keep going/have more energy to burn, but trying to trust the process☺️

Ps, I really love that I’m able to interact with you/your sister directly. Trying to only reach out when I have true comments/feedback - want to be mindful of your time!!

Kate

I'm so excited because I ordered the rooted energy and electrolytes! And they will be perfect with the workouts. Next will be the pre-workout because this workout was amazing but I know it'll take up a notch. This workout was awesome and I feel pretty strong! Might do the get stronger program next 💪

Rebecca Milway

Perfect quick and effective upper body burn!

Danielle

Such a good upper body workout! I love working shoulders

I absolutely love this HIIT workout program. Would love to see more like this. I LOVE the workout variety. Thanks Hannah! I’ve been on your workout feeds on social since 2016 and relate to you even more now since we’ve become moms around the same time. ❤️

Rachel

Jessica

Melissa

Camie

Evelyn

Paige

Washing my hair is gonna be a struggle after that 😅💪🏼

Lacy

Lily

It was a great arm pump! I need to find something to replace the green band you use. I only have your twenty two bands that are to big for those exercises!

Caitlin

Sherise

Anna

Loved it! I usually hate doing upper body/arms but I really enjoyed this one!

Amanda

Another arm workout that I felt like I could do! I loved the crab toe touches. They were easy for me so that makes me wonder if I was doing it incorrectly 😆. Thanks again for great workouts!

Katie

Warmup:
• 30 seconds mini band circles each direction
• Broomstick shoulder rolls
• Triceps stretch
• Alligator chops and cross overs until warm

Workout:
Workout: Upper Body
A1: Lat Pull Downs – Resistance
A2: Triceps Extension
Reps: 3x 30 seconds each

B1: Crab Toe Touches
B2: Plank Pushups
Reps: 3x 12

C1: Triceps Extension (Mini Band)
C2: Biceps Curl (Mini Band)
C3: Pushups
Reps: 3x 12

D1: DB Shoulder Series
Reps: 2x 12

30 mini band circles
Broomstick should we rolls
SA activation 
Alligator chops and cross overs until warm

Warmup

A1: Straight arm pull Downs – Resistance
A2: Triceps Extension
Reps: 3x 30 seconds each

- Hold the band with your palms facing down
- Pull the band towards your hips
- Engage your back as you pull

Straight arm pull down

- Hold the band with palms facing each other
- Pull the band without bringing your elbows forward 
- Engage your triceps as you pull

Tricep extension

Circuit A

B1: Crab Toe Touches
B2: Plank Pushups
Reps: 3x 12

- Start with your hands and feet on the floor
- Bring your hips off the floor
- Lift one hand up and touch the opposite foot
- Repeat on the opposite aide

Crab toe touches

- Start in a push-up position
- Bring one elbow down to the floor
- Repeat on the opposite side
- Keep your core engaged through the movement

Plank pushups

Circuit B

C1: Triceps Extension (Mini Band)
C2: Biceps Curl (Mini Band)
C3: Pushups
Reps: 3x 12

- Hold the mini-band with one arm behind your lower back
- With your other arm hold the other side of the mini-band
- Extend your top arm engaging your tricep
- Make sure your elbow doesn't flare out

Mini band tricep extension

- With a band around your wrists curl the dumbbells up 
- Squeeze your biceps at the top

Mini band bicep curl

- Lie on the floor face down and body straight with your toes on the floor and your hands shoulder with apart
- Make sure you are holding your torso up at arms length
- Lower yourself until your chest almost touches the floor 
- Press your upper body back up to the starting position and squeeze your chest

Pushups

Circuit C

- Hold the dumbbells with your palms facing you
- Raise the dumbbells up in a controlled motion until you reach shoulder height

Side delt raise

- Hold the dumbbells in your hands
- Your arms should be at 90 degrees
- Press the db above you

Alternating shoulder press

- Hold the dumbbells by your side
- Come up until the dumbbells reach your shoulders
- Come down in a controlled motion

Front delt raises

Circuit D

W3/D4 Upper Body

Sarah Filiaga 

I have bad knees- degenerative to the highest degree-so that was tough. Great for others though!

Ricki

First workout done!!! Sweating and feeling better already!!

Karen

W1/D1 Full Body HIIT Circuit

Did only one round of each. But got a def. Sweat on! 🔥

Kelly

Could only do one circuit because of work from home life. Still enough to break a sweat and get the blood flowing!

Ashley Powell

Nikola

W1/D2 Full Body HIIT Circuit

So challenging, doing just one round brings on the sweat!

Dani

Wasn’t able to jump between lunges at the end. Legs on fire 🔥👍

That was a tough one! My legs feel like jello

Mariah

W1/D3 Full Body HIIT Circuit

Chelsea

I love how easy it was to wake up and just use my body & my home… my steps were too high for the last exercise but the rest was Fantastic!!!

Sofia H

My legs want to collapse! Great sweat shesh.

W1/D4 Full Body HIIT Circuit

Jennifer Jimenez

AWESOME workout!!! The single leg bridge workout was KILLER 🔥🔥🔥

Christina

W1/D5 Full Body HIIT Circuit

Nycole

Amazing! Feeling more and more strength each day.

Courtney

Suzanna

W2/D1 Full Body HIIT (Bands & Weights)

Nicole

Had to cut a few exercises to 30 seconds instead of a minute but this was a tough one!

Brittany

Today was hard energy wise… food is still a huge unknown.  Trying to trust the process.  37 is hard.  Hormones are hard.  Buh

Elisa

W2/D2 Full Body HIIT (Bands & Weights)

Tasha

Gloree

W2/D3 Full Body HIIT (Bands & Weights)

This was a great one! I'm so excited to get back into doing these workouts

Carina

Proud to move my body and get a workout in 🤟

Emily

Lacey

W2/D4 Full Body HIIT (Bands & Weights)

This one is a fantastic HIIT workout! It kept my heart rate elevated throughout the entire workout. Each exercise is a challenge and each circuit proved to be a burner!

W2/D5 Full Body HIIT (Bands & Weights)

It’s been so long since I’ve done an exclusively upper body day, and wow I forgot how much this one burns!!! 
💧✨

Haley

Breah

Megan

W3/D1 Upper Body

The first exercise how it’s read and how you check it off is very confusing. After looking through the whole workout I think I did the first one right. I just followed the idea as the second one. Just so you’re aware!🥰 I love all your workouts and you are a wonderful person. Thanks for what you do!!

W3/D2 Legs

It’s not recording my workout today!😭 I worked out for 38 min but it won’t record so I keep trying to say I did it. I hard closed the app but it won’t work. Haha

W3/D3 Full Body HIIT (Bands & Weights)

Definitely got my heart rate up and now I can’t get down the steps!

One of my faves! Did it today as my birthday workout! 🥳🎂💪🏼

Michelle

One of the toughest one - loved it 💪🏽💗

Nicki

W3/D5 Legs

Lorena

Thank you! For a mama of a 1 year old, I don’t get to the gym nearly enough. But I definitely just worked out harder with that round AND at home 😍

Jess

W4/D1 Full Body HIIT (Bands & Weights)

Great movements for my upper body!! Those little muscle will be sore but good sore 💪🏽.

W4/D2 Upper Body

Had to cut the very last round of circuit 3 because my son woke up but I feel good about waking my butt up early to move! 

Good workout. Felt like my HR was low on second circuit but my legs are feeling it!

I’m exhausted but loved every minute of it

W4/D3 Lower Body/Glutes

Hated this (in a good way) 🔥 it starts slow and turns real fast. Then add a great ab burner at the end. I’m dead 💀

Perfect go get moving on this snow day 😊❄️

Lauren

W4/D4 Full Body HIIT - Burpee EMOM

This was an arm burning workout! I can barely type this out. You will leave this workout feeling like your arms are on fire in the best way!

W4/D5 Upper Body

This was a very hard leg workout! I felt like I worked hard from start to finish.

Jesi Stephens

W5/D1 Lower Body (Stairs)

Molly

So good! Was a bit confused by the instructions. I couldn’t tell if I was supposed to do both circuits twice or just once.

W5/D2 Full Body HIIT (Bands,Weights,Jump Rope)

This was a great arm workout! You can really feel the work and the burn, especially by the end!

Adapted the exercises because I did not have the elastic bands to create the resistance - went with heavier weights and full reps… was proper torture:)

My little muscles thank you!! Circuit À was a burner!!

W5/D3 Upper Body

Tracy

Definitely my favorite leg! I can barely walk 😅😍

Shayla

Circuit B 2nd and 3rd exercises had glitches and couldn't load

W5/D4 Legs

It has been a while but great to be back and this was hard!

This workout is intense and heart pounding! You will leave this one out of breath and feeling accomplished.

Another one to add to my favourites! 😅

W3/D4 Upper Body

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