Name: Playbook - Hannah Bower - W3/D4
Uploaded: 2023-12-12T00:44:19.859Z
Duration: 45 min
Description: W3/D4

Stephanie

Divya

Sweat is gold! Tougher than it looks but powered through!

Mhairi

Maddy

Don’t know why I was so excited to do this workout 😆 just when I think they can’t get any harder I get proved wrong. This was dreadful 😂

Tiffany

I thought I was going to die…it was great! 😂

Megan

I had very poor sprints!! No gym, so I did around my garage🤣🤣. All good, great session! Thank you🧡🧡🧡

Maria

The treadmill part is confusing because it says 16 m which converts to 0.009 mile or if it’s 60 yards that converts to 0.03 miles. 0.17 miles on the treadmill Is drastically different than those conversions so I really wasn’t sure what to do! Slowed down my workout for sure

Loren

Courtney

So I don't have a treadmill or anywhere I can really go with my kids so I hope that substituting the sprints for high knees is equivalent. I was so dead by circuit b that I had my 3 yo cheering me on too😅. I just have to say thank you for being you and giving me inspiration to push for myself and for my kids most of all❤

Krystal

Took the whole fam out to the field for this one and it was a good workout for all of us 👍🏽

Mica Betts

Awful, exhausting, wanted to cut it short. But oh so good!

Holly

Kathleen

kielee

The description doesn’t match the workout

Sara

Oh boy that was hard!!! I did it though so feel amazing. Congratulations on your newest addition to the family

Great workout! There were just differences in exercises and lengths between the description and the checklist for circuit A

Chloe

Shelby

Awesome! 

The information in the workout summary was different than the information when workout started

Preview didn’t match the interactive page.

Dynette

Warm Up:
x Run 1 mile, 20x alligator chops, 20x standing toe touches, 20x tornado twists, squat hold for 1 minute

Circuit A: Field/Outside Workout
Everything is done in field increments of 60 yards (30 yards down and back). This can also be done on a treadmill of .017 of a mile
A1: Sprint
A2: Walking Lunges
A3: Sprint
A4: Lateral Squat Walks
A5: Sprints
A6: 20xKettle Bell Squat Jumps

Circuit B:
B1: 10xBurpee to Stretch Jump
B2: 10xPush Ups
B3: 20xRussian Twists

Cooldown:
x Stretch – watch video for reference

Everything is done in field increments of 60 yards ( 30 yards down and back/16m) This Can also be done on a treadmill of .17 of a mile

Sprints

- Stand tall, holding dumbbells by your sides
- Step forward and plant your foot, pressing the floor away to return to a standing position

Walking lunges (dumbbells)

- Place the band on your feet
- Start with a hip wide stance
- Push your hips back and come down slightly 
- Walk sideways

Lateral band walk

- Hold the dumbbell between your legs with both hands
- Come down pushing your hips back bending at the knee
- Explode up, jumping up
- Land softly and repeat the exercise

Jump squats with a kettlebettle

Circuit

- 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 with high jump

- 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

- Sit on the floor and lean back until your back is at 45 degrees and your legs are off the floor
- Extend your arms or hold a ball and turn from one side to the other

Russian twists

W3/D4

I liked this one. I had to switch it up for at home for a couple of things but it got me moving!!

Caitlin

James Marie

Loved this! Great challenge, got all the little and big muscles. Sweat city, and minimal equipment. Perfect!

Sara Zaki

W1/D1

This one had me feeling out of shape 🤣🤣🤣 it was a good workout that made me sweat!!

Great, is there any substitute for the ball slam? I don’t have a medicine ball. Thanks

Stephany Rojas

This was rough. Legs were on fire! But loving it!

Karen

W1/D2

This was a good one! Good way to start a Monday. 😊

Taylore

Loved this!! I did 60 on-30 off, 45 on-20 off, and 30 on- 15 off for extra challenge. Great sweat!

Ashley Jennings

W1/D3

Maura

I cud really feel the burn by the arch lifts 🔥loved it

Lizzy

W1/D4

I am so happy that i found u Hannah! I feel so much difference and more stamina 😊😊😊

W2/D1

Another butt kicker. Really like the 1 mile run added to the warm up. I used to run a 5k 4 times a week, but now I am down to 2 for now. These workouts have been great to mix up exercise

Paige

Great workout, helping me towards my pull-up goals!

W2/D2

Eeicka

W2/D3

Aziza

Really didn't feel like working out today but so glad I went and got it done!

W2/D4

Major shoulder burn with this one  feels good!!

I had to modify some exercises because i am doing it from home ( we are still in lockdown - Melbourne, AU) but it was awesome 👌

W3/D1

It wasn’t clear as to whether to do 20 reps in a ladder sequence or just 20 reps.  As for reverse lunges if it’s a ladder of 7 sets , it’s way too much considering all the progressions that lead to this workout. It’s like taking a program from 35% to 80% in one workout.  Also I managed to complete the squats but there were no squats in this whole program so to just jump on to such aggressive workout can be unattainable . Otherwise thank you . Love this app!!!

Flora

👍done! Feeling so great to get this in

W3/D4

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