Name: Playbook - Hannah Bower - W3/D5 Optional Full Body Workout
Uploaded: 2023-12-12T00:44:19.696Z
Duration: 45 min
Description: W3/D5 Optional Full Body Workout

Sirma

Alexandra

Got 5 rounds in and almost died!!! 😵😆

Nikki Ouk

🔥🔥 my shoulder are weak which makes OH squats and push ups challenging but it was nice to work on both of them in this workout.

Kathryn

Challenging but fun and kept it interesting.

Neacolette

7 sweaty rounds! 4 of them with full pushups instead of modifying ... form needs work now but it's still progress 💪💪💪🔥🔥🔥

Cynthia Contreras

Only had time for 2 rounds but felt so freaking good!
Great start to a Saturday 😁

Sumaiya

Added a weighted vest for some “spice.” 🔥🥵

Delaney

Those overhead squats with one arm were a burner 🔥😓. Great workout to end on a Friday!

Dedra

Andrea

Margaret 

Audrey

Autumn

Woah!! It’s been a minute since I did a full body from this challenge damn its tough!! but feels so good but a bit sluggish lol did 5 rounds tho not to shabby 😆😆

Great workout! These whole body workouts are great, I really like how they are laid out! Thanks!

Janine Ducharme

Rylee

Woah!! Love this one!!  Only 35 mins, 6 rounds and I am soaked!! Sweat is gold! 🙌🏼🙌🏼💪🏼

Today was hard and humbling. Felt like I had to fight every single step!!

This one was a sneaky lil B! Did 1 Mike run to start and then 5 rounds!

Taylor

Jessica

This was so hard today for reason only had time to do 4 rounds 😆

Last set best set! Extra weight, and extra dance moves!!!

Perfect for my early morning workout! The slow deadlifts were killer!

Reagan 

Great full body. Sweating a lot. Feel good

Katie

Never skip full body! I am smoked. Nothing like a solid full body amrap to make you dig deep. Pure euphoria at finish. Lurve!

This was challenging but so good!! Upped my weights on the overhead squat to a 35 pound dumbbell and I’m proud of that increase!

Sheina

I can do my right leg pistol squares with no assistance but left is very difficult and need assistance so working on that! This was a great home workout for me this Sunday. thanks guys💛

Madison

This really built difficulty as it went along 😅 Did this downstairs while my daughter napped and even with dumbells (and an old bowflex machine for banded abs 😂) I am dripping. 🙌🏻👏🏻

Jillian

That was one of the toughest workouts I’ve done in a while. Worked a lot of things that are weaknesses but in a weird way felt so good to struggle through the workout! Had to make some modifications but made it 4 rounds 🏋🏽‍♀️💪🏼

Loved that one! Got 5 rounds in and didn’t need to modify any of the push-ups! 😄💪

Sarah

Had just 20 minutts. But got swetty 😂😍

Ariane

Mere personal opinion - not my favorite workout! Have absolutely LOVED everything else!

chelsah skaggs

Alona

Oh wow, that was original! Gotta do this one again as a check in!

Leigh-Ann

Cierra

Definitely kicked my tush, and everything else 😂

Danielle

Nice little sweat sesh! Over head squats required a lot of core engagement.

Kayla

Love those full body days!!!! I was able to get through 5 rounds of actual pushups!!! Form needs a little work but we have graduated from modied to full pushups!!!!!! 🙌🙌🙌💪💪💪💪

Man do I have all the awkward sweat stains today 😅🙃 This was a challenge but an amazing workout 🤘🏻

Raven

Had 7min left over. Did 3 sets of everything. Have been in a funk, Wednesday I rest and on those days I become down and so relaxed that Thursdays are tough. On top of it I have been lazy/tired and not waking up early before my family to get a workout in, again causing a funk. Need to bump this funk and get rid of it! Good low key workout this morning. Thank you as always for creating these programs!

Bridgid

Those bear plank rotation were 😅 had to improvise still need ab strength before I can do that one ha! Getting stronger everyday though!!

Alma Shamatov

Just did 30 min. cause I am also supplementing it with legs/shoulders. Energetic Sunday! Feeling really motivated to work hard today

Ashley

Quick Saturday workout - 3 rounds in 21 min coupled with a walk!

Loren

Did 25 cardio plus two rounds of this for a quick workout

Laura

Britt

PERFECT Friday workout!! I don’t know if you answer questions but I have DR 3.5-4 finger sep, should I work out my DR before I do anything else? Or can I work out and work on DR at the same time?

Rachel

Woah! That push up to toe touch combo is 🔥🔥🔥🔥🔥

Kayla Lennon

Today, I went with, “if you have to think about not working out, then woman, get moving.” It wasn’t 💯 pleasant, but I’m glad I did it.

Set your timer for 40 minutes or as long as you have available. Go through the following movements as may times as possible.

Workout:

Sumo Eccentric RDL
Pistol Squats
Overhead Squat
Bear Plank Rotation
Banded Ab Crunch
Toe Touch to Pushup

Set your timer for 40 minutes or as long as you have available. Go through the following movements as may times as possible.

Workout:

10 Sumo Eccentric RDL
5 per side Pistol Squats
10 per side Dumbbell Snatches
5 per side Bear Plank Rotation
10 Banded Ab Crunch
5 per side Toe Touch to Pushup

Go as slow as you can on the way down

Equipment Substitutions: dumbbell, barbell, kettlebells

Modifications: perform at standard speed

Form:
- Engage your core, retract your shoulders, stand tall
- Stand in a wide toed out stance with the barbell in your hands
- Lower into a squat by bending your knees outward
- Stand up to full extension

Eccentric (slow) Sumo Deadlifts

These are a challenge, use as many modifications as you need

Modifications: Use a wall/bar for assistance, limit range of motion, place your other foot lightly on the ground for stability

Substitutions: single leg squat to chair/box, step-downs, 

reps= 5 per side (if you are doing a substitution increase reps

Form:
-Stand tall and engage your core, retract your shoulders
-Place your weight into one leg
-Lower down into a single leg squat by shifting your weight into your heels and shifting your hips backward
- Do not let your knee turn inward

Pistol Squats

Equipment Substitution: barbell, dumbbell, kettlebells, band 

Modifications: hold the weight at shoulder level or down by side 


Form:
- Start with weight overhead and arms extended
- Press hips back and lower to parallel keeping the weight behind your head
- Press through heels to stand up and return to start

Overhead Squats

Equipment Substitutions: pillow, folded towel/blanket, yoga block, water bottle, ball, can use a weight instead of band

Modifications: break the movement up, go onto your knees, remove the band

5 reps per side

Form:
-Start in a bear plank position
-Squeeze an item (yoga block, folded towel, water bottle) between your knees 
-Holding a weight or band in one hand rotate open until the resistance is above your head
-Lower down into plank

Bear Plank Rotation

Equipment Substitution: cable machine 

Modifications: limit range of motion

Substitutions: any core of your choice 

Form:
-tie a band above your head 
-engage your core 
-hinge at the hips and pull the band to touch the group 
-resist the band on the way up

Banded Ab Crunch

Modifications: go on your knees, remove weight

5 reps per side

Form:
-Start in a pushup position
-Perform a pushup (knees or toes)
-Shift your hips back into downward dog
-Touch opposite hand to opposite toe
-Repeat

Pushup to Toe Touch

Full Body Circuit

W3/D5 Optional Full Body Workout

Tammy

It was great! Exited to start the challenge/workouts :)

Valinda

Releasing January 3rd for the Diet Culture Detox Challenge!

Great explanation and demos of the movements! Lots of useful information.

Kellie Rongey

Amazing explanation. Youre a great teacher

Emily

The Basics Of Modifying

Ashley Powell

I really appreciate the “just get movement in” because I do not go to the gym, but I stress myself out with the equipment I have and not being able to meet the exercise requirement

Common Questions: How Do I Modify Gym Workouts For Home?

Decided to run this program back! I had an itch to lift heavy and thought this would be the PERFECT program. Cannot wait to see my #’s at the end of these 8 weeks🙌🏽🔥. 

Starting Stats:
- Squat: 155lbs x3
-DL: 185lbs x3, 225lbs x1
-Shoulder Press: 40lbs x3
-push ups: 21 reps
-EMOM: 16reps

Cleo

Paige

Brandon

Buy-In Workout

I love these videos. You both are so pure and make these challenges way easier.

Morgan

Excited to start this challenge again! It was definitely life changing for me the first time around!

That was excellent and informative feedback and preparation for this challenge ❤️

Week 1 Mindset: Setting the stage and managing expectations

The body weight conditioning circuit is something SERIOUS. The ultimate burner! 🔥 🔥 🔥

Great workout and just what I needed.  Never disappointed 🫶🏻

Kaitlyn

W1/D1: Legs and Core Get Stronger 3.0

Opted for regular bench instead of DB chest press. I was just playing around with weight and ended up surprising myself! I was able to hit 125 lbs x 1 🥹🙌🏽. My max is 135, so I’m super pleased.

Never in my life would I have thought I would row 50lb DB X10, so safe to say this mama if feeling pretty strong.💪🏽

Caroline

W1/D2 Chest and Back Get Stronger 3.0

Veronique

W1/D3 Bicep and Tricep Get Stronger 3.0

The conditioning circuit was brutal but amazing!  🥵

The circuit was so much fun! 

I was able to DL 195 x 4reps! 🥹🙌🏽
Feeling strong already. Perfect way to end the first week.

The conditioning portion made me feel so good. Great ending to the workout

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

Full of good information! Thank you for taking time to share 💕

That was very informative and a lot to take in but excellent information to reflect on

Consistency has been my huge hurdle; putting myself down because I did 3 workouts instead of 4 for the week for example, and feeling like I was lazy in doing so when life threw me curve balls that week. Thank you for this, for reminding us all of finding the why and to persevere. ❤️

W3/D5 Optional Full Body Workout

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