Name: Playbook - Hannah Bower - W4 / D3 Fullbody
Uploaded: 2023-12-12T00:44:19.691Z
Duration: 45 min
Description: W4 / D3 Fullbody

My core is on FIIIIIREEE! Loved this one!

Sarah Heard

Terri

Great sweaty workout! Did an extra round instead of a sprint and loved it 🔥

Nikyla

Katie

Thought the 50 reps on core was a bit much- could have used more intensity on legs and arms- but still a great high quality workout overall! Definitely full body!

Krista Keil

Loved this workout this morning, right amount of cardio and killer abs!!

Tammy

It was good! I repeated circuit 1 a few times to have a little bit more of a challenge! Thank you 💛⭐🤍

Caitlin

Michael

Kaitlyn Kittinger

LOVED this workout!! I love the challenge of having to do 50 reps on some things!

Dakota

Alexandra

Only took 25 min, could have done several rounds on both 🙃

Erin

Sarah

Increased the rounds for the full body but the ab section was super challenging to keep the deep core engaged so only made it through 1 round. 😄🥵😬

Jenna

Chloe

Amazing! Had to modify the stability ball b/c my core just isn’t strong enough YET! 
Love your program!

Stephanie

Nadiia

Sprint for 30 seconds then perform 15 reps of each exercises

Minimal rest between exercises

- Push your hips back and come down
- Keep your core engaged and a neutral spine
- At the bottom position curl the dumbbells

Squat to bicep curl

- Stand with your feet shoulder-width apart
- Your palms should be facing your body, and your torso should be nearly parallel to the ground
- Pull your shoulders down and back and brace your core before starting the exercise
- Lift the kettlebell off the ground and allow it to swing between your legs
- Your knees should bend slightly during this movement, keep your back flat and neck straight
- Forcefully drive your hips forward to propel the kettlebell into the air control the kettlebell with your arms, but don't pull it up
- Allow the kettlebell to swing down and back through your legs
- Control the descent by keeping your core engaged

KB swing

- Hold the dumbbells by your sides
- Pull the dumbbells up leading with your elbow
- Come down in a controlled motion

Upright rows

- Lay on the floor with the ball between your feet
- Lift the ball up until you reach a 90 degree angle
- Keep you back in contact with the floor
- Come down engaging your core

Stability ball leg lifts

Circuit 1

- Lay on the floor with your legs extended
- Your feet should be flat
- Lift your hips off the floor in a controlled motion
- Come down slowly

Butt lifts

- Place you elbow on the floor and the side of your feet on the floor
- Lift your body up off the floor
- There should be a straight line from your shoulder to your feet
- Bring your hips down towards the floor
- Come up engaging your core

Side plank pulses

- Extend your legs on a wall
- Make sure your lower back is on the floor
- Reach toward your toes
- Squeeze the top of your abs

Toe touches against wall

- Start with your elbows on the ground
- Your core should be engaged through the movement
- Turn your body from side to side touching the floor

Plank Hip taps

- Start in a pushups position with your feet on the ball
- Pull the ball in bringing your knees towards your chest
- Make sure your hips don't dip
- Keep your core engaged

Stability ball tuck ups

- Lay on the floor  with your legs extended
- With your hand by your head bring your shoulder off the ground
- Bring your left elbow towards your right knee
- Repeat on the opposite side

Bicycle crunches

Circuit 2

W4 / D3 Fullbody

Izabela

This is a great first workout for me! I’m just starting my new routine after having my 2nd little one… harder than the first one 😳💪

Ashly Vandenengel

This was the best way to start the day🙌🏼

W1 / D1 Full body

Super sore today from yesterdays work out but proud of myself for showing up and pushing even when I wanted to quit.

Elise

Alona

W1 / D2 Full body

Way harder than I thought it was going to be!

Casey

W1 / D3 Full body

Had to turn my brain off and just start the workout today, but as always it was so worth it! I love how approachable each movement is, but still really challenges me!

Trista

Super sweaty!! I love these full body workouts to get back into the swing of things.

Jade

W2 / D1 Full body

drenched after this one! added an extra set for each and it was killer!

Rachel Macias

Haeley

W2 / D2 Full body

Insane workout. My baby slept 2 hours because he's sick. Came here and focused and sweat so good! Another banger!!!! Loved it

Rebecca Milway

Mods for towel push? Our gym floor isn't really suitable for it. Otherwise, loved it!

W2 / D3 Full body

The burpees/jump followed up with the push-up mountain climbers were brutal. But! This is the lowest I’ve ever gone on the push-up, so I felt very accomplished.

Christina

W3 / D1 Full body

OMG. 🫠😂 love these challenging workouts because I’m discovering I can do so much more than I thought I could!

Sweating In places I didn’t even know I could sweat fi

Enjoyed the variety of movements and exercises- new sets that I’d never done before!

W3 / D2 Full body

Super sweaty and stronger than last week!!

Loved! Love the variety in this program. Short bursts and on to something different  but using the same muscles for a good burn! Excited (but sad) to wrap this program next week.

W3 / D3 Full body

Kaci Lynn

Bobbi

I did not want to do this tonight but I did the 1200m row to sub the run and got going. Definitely wanted to stop when I saw banded walks (I don’t pre-read haha) but I muscled through. Thanks for another great one!

W4 / D3 Fullbody

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