Name: Playbook - Hannah Bower - W3/D5 Legs
Uploaded: 2023-12-12T00:44:19.849Z
Duration: 35 min
Description: W3/D5 Legs

Woo-hoo that was awesome!! I'm getting better at my fast feet movements since I started doing more crossfit training!!! I love heavy strength training but love lighter weight and endurance training too!!! 🦵🍑🔥👊🥵😍

Lindsay

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

Megan

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

Michelle

One of the toughest one - loved it 💪🏽💗

Nicki

This is one of my faves!!  All legs yet cardio built in. 
I do wonder about the high reps in the second round. Usually I go heavy enough to do 8-10.  But with the higher reps set at 20 do I lighten my weights?

I is one of the hardest home workouts I have done on here! There are some tough leg exercises that also keep your heart rate elevated throughout each circuit. I highly recommend this one!

Brittney

Taylor

Wow! My legs are definitely jello after this one, what a great workout!

Jesi Stephens

Taylor Witmer

Another great workout! Would like a couple extra rounds next time

Delaney

Holy hell!! Those reverse lunge to knee drives killed me!! Cardio is Hardio!!

Alona

Love it, it challenging! But i cant jump. I love weight training but high intensity doesnt go well with me. Maybe too much KX pilates i do?!.

Thank you😊

Maria

So good. 🙌🏻💗
And when you went missing off IG I actually got worried!! Lol 
It’s the Italian mom in me. 😂

Tammy

I found this one to be the most challenging workout of this program thus far! No need to respond🙂 thank you!!!

Kate

Felt good to push a little but more weight. I love the mix of weight and body weight because it's actually been doing me a lot of good. I've leaned about a little bit since I started!

Rebecca Milway

Legs are feeling like jelly after that one!!! Perfect to do with a baby that doesn’t want to be set down 😅

Danielle

Love this one!  I was dying but able to modify here and there and push through.  Awesome conditioning and calorie burn at the same time. Will def be doing this one again! 🔥🙌🏻👊🏼

Shakkkyyy legs = great workout 10/10 !!!!!

Hannah

Felicia

Blake

Hi Hanna I love your workout. I even manage to do 5x a Week and run on the other 2. I am grateful for that since I am a bit overweight, unfit mother of 2 who finally seems to get her groove back 😎. Thanks!

Githa

Can’t do any jumping moves atm as I’m rehabbing an ankle sprain but I found these easy to adapt and still get a great workout

Anjelica

Thank you for another great workout 🙌🏼🤩🤗🔥🦵

Camie

Katelynn

Killer legs!!! Thank you for some awesome workouts lady! 👊🏼

Lacy

Good morning workout yay!! Sweatttt sweaattt

I have completed these workouts before, but each time it burns 🥵 🔥

Shreya

Great! I’m starting to feel a little discomfort around my knee during squats and lunges. Even with good form and low impact. Any recommendations to modify?

I'm dead lol. That was an excellent workout Hannah!

Caitlin

I am DEAD! Week 3 done and I have never seen my back this defined before!!! It’s my motivation to complete this 5 week program 😍

Alexa Gruener

Great! I’m usually not able to squeeze your Leg days into 35 mins like it says - even if I’m not really taking much of a break in between circuits. Not sure what I’m doing wrong here😅 Nevertheless- love your workouts! 
Regards from Norway

Marianne

Lauren Wilson

Good workout but I sometimes get confused on the reps/timings. Like for the last one it said 1-1 minute, I did 1 minute squat to curtsy, then 30 sec one side of the lunge pulse, 30 sec the other side, is that right?

Holly

I’m dead! Lots of sweat. Muscles dead 😄

Anna

Some of the sets/reps were a bit confusing to me...but great sweat out regardless!

Katie Fraser

I definitely need to do more of your other warmups - straight leg marches, walking hamstring stretches, etc.

Amanda

Holy shit! 🤢 usually I feel like my legs are pretty strong but this workout definitely pushed me to my limit today!

Definitely one of my favorite lower body workouts on your app! Lower body always gets me sweating the gold!

Navita

If sweat is gold, I just earned a few thousand! Great workout! HR up and breathing harder but not completely out of breath!

Janet Pishnery

Quick but efficient. Was done in a little over 30 minutes but I am drenched in sweat 🔥🔥🔥

Morgan

Rachel

Warmup:
• 30 seconds fast feet on steps
• 20 gate swings
• 15 spider mans
• 10 RDLs
• Alligator chops and cross overs until warm

Workout: Legs
A1: Jump Squats – Resistance
Reps: 5x 30 seconds

B1: Stiff Leg Dead Lift (Elevate feet)
B2. Sumo Squat
Reps: 4x20

C1: Hip Thrust
C2: Reverse Lunge to Knee Drive
Reps: 1x 20, 15, 12, 10, 8, 5, 16

D1: Squat to Curtsy Lunge
D2: Side Lunge to Pulse
Reps: 2x 1 minute

Warmup:
• 30 seconds fast feet on steps
• 20 gate swings
• 15 spider mans
• 10 RDLs
• Alligator chops and cross overs until warm

Fast feet on steps

- Hop and land in a wide squat position with your toes pointing out
- Hop and landing in the initial position 
- Make sure your keep your chest up

Gate swings

- Lean towards one side keeping one leg extended
- Reach toward your extended leg
- You should feel it in your hamstrings

Spider-mans

- Come down bending at the hips
- Raise one leg behind you and reach for the floor in front of you
- Keep a neutral spine

RDL’s

- Extend your arms in front of you
- Bring one arm back
- Repeat on the opposite side

Alligators chops (tornado twists) and crossovers until warm

Warmup

A1: Jump Squats – Resistance
Reps: 5x 30 seconds

- Place a band above your knees
- Flex at the hips and knees bringing your body down
- Come down until the top of your thigh is parallel with the floor
- Explode up, extending your legs and jumping extending your arms above you

Jump squats - resistance

Circuit A

A1: Stiff Leg Dead Lift (Elevate feet)
A2: Sumo Squat
Reps: 4x20

- Place your toes on an elevated surface
- With your legs extended hinge at the hips and come down
- Keep your back straight throughout the movement 
- As you pull up engage your hamstrings

Stiff leg deadlifts ( elevate feet)

- Start in a wide stance with your feet pointing out 
- Perform a squat flexing at knees and hips
- Come down until you break parallel 
- Push through your heels extending your legs to come up
- Squeeze your glutes at the top

Sumo squat

Circuit B

B1: Hip Thrust
B2. Reverse Lunge to Knee Drive
Reps: 1x20,15,12,10,8,5,16

- Place your upper back on an elevated surface
- Push through your heels bringing your hips off the ground 
- As you come up squeeze your glutes

Hip Thrust

- Step backward 
- Bring your back knee down until both legs are at 90 degrees
- Come up by pushing through your front leg 
- Squeeze your glute
- Drive your back forward bringing your knee up

Reverse lunge to knee drive

Circuit C

C1: Squat to Curtsy Lunge
C2: Side Lunge to Pulse
Reps: 2x1 minute

- Step backward placing your foot on the ground about hip-width apart
- Bring your back knee down
- Come down until both legs are at 90 degrees
- Drive through your front foot bringing your back leg off the ground
- Bring your knee up in front of you

Squat to curtsy lunge

- Step sideways
- Bring your body down keeping one leg extended 
- Come up and drive your knee up

Side lunge to pulse

Circuit D

W3/D5 Legs

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/D5 Legs

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