Name: Playbook - Hannah Bower - W3/D5 Optional Full Body Workout
Uploaded: 2022-09-28T01:33:01.407Z
Duration: 45 min
Description: W3/D5 Optional Full Body Workout

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! 🙌🏼🙌🏼💪🏼

Nikki Ouk

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

Delaney

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!!!!!! 🙌🙌🙌💪💪💪💪

Cynthia 

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

Raven Alday

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

Britton

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.

Loved this!! Did 5 rounds of this after doing the bis and tris day from this week

Tess Creatura

Idk why I can’t do a squat with a dumbbell above my head! Any tips?

Melissa

Great workout for a Sunday. Kind of took it easy kind of took it hard today. Definitely wasn't prepared for the overhead squats to he so challenging with 10lbs... I had to lower down just to keep form to keep arm straight. That was a new feeling. Hope you had a great weekend ❤

Aerin

Had a great workout! Had to modify some things, but still was able to get in 40 minutes.💪🏼🎉

Ivon

Did one round to make my lazy Saturday feel just slightly less lazy 💪🏻

Ciara

Did a little over 30 minutes.  I was a bit sore from this week and listened to my body. Felt really good to get up and get sweating before the rest of my day.

Shawnia

Killer! Did it with my boyfriend and we put the space heater on to spice it up a bit.

Rhiannon

Last day of workouts in the books 🔥🔥

Emma

Kirsten

You never really know how sore you are, until full body comes around 
😂👏🏽. The two most challenging exercises were the slow essential sumo squats and the push up ankle touches. I quickly found out how fatigued my upper body was.  I love how my body is constantly sore because the workouts are constantly having my body guessing!  Get Stronger 3.0 is by far my favorite program. 🔥

Cleo

Chelsea

Push up to ankle touches 😝 It was tough but I made it 😅

Lexi Williams

Love it!!!! 💪🏼💪🏼 that was a fun one 😁

This workout was a killer! So good😮‍💨

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

So excited to be a part of this challenge!

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

Andrea

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?

Starting this program again, and from last time I’m starting the same weight for some movements and stronger for others. Man am I sweating after that EMOM!😅😂

Autumn

Loved this! Excited to go through this plan 🙌🏼

Jody

Squat - 145
Deadlift - 165
Barbell press - 85 
Knee push ups - 15
EMOM- got through the 8’s and was 2 reps shy of finishing the 9’s

21w + 5 days

Gina

Buy-In Workout

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

This was the best thing to listen to ever. ❤️🙏🏻

This is mostly what’s missing in the fitness industry 🙏🏼🙏🏼

Week 1 Mindset: Setting the stage and managing expectations

love it!! excited to start this journey w you!!

Gabrielle Rick

I didn't get to do this challenge in January and now I'm determined. I'm gonna be sorrrreee tomorrow.

Kara

W1/D1: Legs and Core Get Stronger 3.0

even in a hotel gym, this workout slapped !!! so good !!

Such a well rounded workout! Love that it wears out my muscles and then gets my heart rate UP!!

Nicole

W1/D2 Chest and Back Get Stronger 3.0

Alexandra

It’s so amazing to see that I can lift a bit more than the last time.

Keri

Maria

W1/D3 Bicep and Tricep Get Stronger 3.0

Paige

Love these workouts with the conditioning at the end.

Margaret

Always get a really good sweat with this one especially after the conditioning 🔥🔥

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

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. ❤️

Sofia

I started crying listening to this as consistency has been my largest struggle. I used to be a personal trainer and drove my self hard and after I changed my career I have struggled to find my self within health and fitness again. It used to be my largest passion and I thrived in it but now I can't seem to find where I fit in it anymore.

Alleah

Mindset 2: Cultivating Consistency

Definitely going to feel this tomorrow 🤣 legs are on 🔥🔥

Great leg day! I’m so happy you put modifications on here. The gym was crowded so I was able to use the modifications you recommended since a lot of things weren’t available.

I absolutely love the conditioning after strength! Your workouts are amazing 💜

Jessalyn

W2/D1: Legs and Core Get Stronger 3.0

Allison

Cathy

W2/D2 Chest and Back Get Stronger 3.0

Love the variation of workouts! ♥️ By far my favorite program I’ve ever done to date

Mindy

Jaclyn

W2/D3 Bicep and Triceps Get Stronger 3.0

Ahhh!!!this workout is always so intense!! I love it!!! 🔥🔥🔥

Great lift and conditioning workout. 💪

Catherine

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

I love full body days since I can move quickly through from set to set since the muscle group is always changing!

That felt great! I’m going going back on the optional workouts that I missed earlier in the program to complete this program fully! 
I got through 4 rounds in 30 mins. I probably could of made one more round but ran short of time. Glad I did it!

5 rounds and I'm dead (good dead 😃)
Love this workout can be as hard/easy as I'd like depending on the weight used.

Hana

W2/D5 Optional Full Body Get Stronger 3.0

Perfect for days like this week when life is so busy and chaotic and that motivational or goal starts to feel far away or further away.

I absolutely love how you both incorporate more than just speaking about motivation, but speak about other important topics - putting in effort, baby steps, comparing, etc. love this!

Always get emotional during these mindset talks. It is a big weight off of my shoulders to know that perfection is not required during this challenge. Grateful for this community 💕

Lily

When Motivation Dwindles

Shaking!! 🔥 you don’t realized how strong you gotten until you can do a workout without modification I love that feeling! 🤗🤗

Cassie

W3/D1 Legs and Core Get Stronger 3.0

The plank complex is a sneaky little bugger!!

W3/D2 Chest and Back Get Stronger 3.0

Had to modify due to gym availability and ability. I was a bit disappointed about that... but still walking away with jello arms and that gym high!

Conditioning was so hard! Modified almost everything but my arms are still shaking 💪

Some of the move were very advanced… thank goodness for modifications 😅

Kate

W3/D3 Biceps and Triceps Get Strongr 3.0

Hands down best program I’ve ever done. The variation keeps it interesting and fun!

Tracy

Great workout, reminded me why I love weight training ❤ Thanks!

Nicole Loewen

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Great insights, as I reflect on the information discussed, I do notice my body operates at a more optimal level with more sleep/rest in the bank, than on 5  hours of sleep. 
Thank you for sharing great content!💚

I loved this chit chat! This has been something that I feel like I’ve grown in so much over these past few challenges. I notice the times when I’m using its as an excuse rather than as a need.

Loved this. I have had some days that I know I needed discipline over rest 😂. It's hard! I feel like it's definitely something you learn about yourself overtime. Thank you 💛

Caitlin

To Rest or Not To Rest

Just another reason to be grateful for working out, my body, and that leg day feeling 💪🏼💪🏼💪🏼

No matter how many times I do Bulgarian Split Squats, they still kick my butt!!! Such a great workout!!

This week is so good, I’m repeating it and going heavier

Justine

W4/D1 Legs and Core Get Stronger 3.0

Bekah

The Y movement is so challenging, is there anything I can do to help improve on that?  Or just more of these exercises?  I guess what I’m trying to ask is, is it a specific muscle that is weaker, causing those to be so hard for me?  Sorry if this is a dumb question.

Wow. Seemed like a simple workout, but the burn and was real in that conditioning!!!!!

W3/D5 Optional Full Body Workout

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