Name: Playbook - Hannah Bower - W3/D4 Upper Body
Uploaded: 2023-12-12T00:44:19.833Z
Duration: 35 min
Description: W3/D4 Upper Body

I crushed that workout! Only move I couldn't do were the crab walks because my arms kept collapsing from previous moves haha!!! Great start to my day!!! 🔥👊🥵💪

Lindsay

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

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

So good! Got me moving which I so needed!

Tiffani

It was a moderate workout which was fine for at home w/o equipment. My only issue is the timer gets reset if you press other buttons and there us no pause so you lose progress again and again.

Mollie

Awesome and quick way to get a good workout in when you’re strapped for time!

Catherine

W1/D1 Full Body HIIT Circuit

Sabrina

Holy moly! Some of that was tough! Glad I’m getting in the routine to workout more consistently.

Monica

W1/D2 Full Body HIIT Circuit

Very nice one to do on t back porch on a crisp spring afternoon

Samantha

W1/D3 Full Body HIIT Circuit

With a couple of smaller breaks during high cardio exercises, I took some much needed deep breaths, and freaking nailed it!!! I didn't think my knees would handle the last exercises so I used the staircase handle to help assist me when needed!!! This workout was pure 🔥💪👊🦵🍑🥵😍

I just finished my 5th workout and I have never worked out like this. It was pretty challenging to me. I loved switched things up and looked forward to the workout every day.

Devaughna

W1/D4 Full Body HIIT Circuit

That was a little tougher had to modify a little.

This definitely for my heart pumping! So good!

Keri

W1/D5 Full Body HIIT Circuit

Whoever knew a towel could cause so much pain 😂

That challenged my abs and hammies more than they're used to, I love it!!! 🥰🔥💪👊🦵🍑🥵

Fire man fire 🔥!! Ab roll out looked so easy couldn’t do it but tuck up’s made me feel good😇Thank You Hannah 😘

Gurpreet

W2/D1 Full Body HIIT (Bands & Weights)

I am loving your workouts with resistance bands!

This kind of workout is also challenging and strengthening!! 💪🏼💦

Carina

Used moderate resistance bands for the legs and mild resistance bands for my upper body. Wow my tank is toast, but feeling strong AF!!! 🤪🔥💪👊🦵🍑🥵

W2/D2 Full Body HIIT (Bands & Weights)

I amaze myself every day at how much I'm capable of! I'm more flexible because of this circuit and I'm proud of my accomplishments!!! A little progress each day can add up to big results!!! 🔥💪👊🦵🍑🥵

W2/D3 Full Body HIIT (Bands & Weights)

My husband and I are on vacation, but that doesn't mean I can't make 30 minutes for me time!!! I was able to get in a good sweat this morning!! I used my sliders, medium resistance band, 5lb and 10lb dumbbells!!! 🔥💪👊🦵🍑🥵

Sitting all day today so starting my day with one round. :)

Jen Burke

W2/D4 Full Body HIIT (Bands & Weights)

Finally got the motivation to start my workout today!! I only did my workout once within the past week almost. I haven't felt like myself recently. Once I started and put on some good music, I rocked it out!!! Feeling great today!!! 🔥💪👊🦵🍑🥵😍

W3/D4 Upper Body

Community

More workouts from Hannah Bower