Name: Playbook - Hannah Bower - W4/D1 Full body (bodyweight)
Uploaded: 2022-08-02T14:39:29.176Z
Duration: 30 min
Description: W4/D1 Full body (bodyweight)

Did three rounds instead of two. I love the intensity and how great of a cardio endurance this is!

Sheina

Aissa Trevino

Divya

Kayla

Sweaty! 💦
Took the last week off so feeling a bit sluggish but trying not to be too hard on myself for resting.

Morgan

My boyfriend tested positive for covid so I need to quarantine… perfect workout to start the challenge!

Makenna

Emily

Maria

After being gone for two weeks this is just the welcome back workout I needed to keep pushing myself no matter what ❤️💪🏾

Tori

Some of the descriptions on the exercises didn’t completely match the videos.

Lacey

Jenny

The workout was great, but the 2 circuits only took 15 mins to finish. The workout is stated as a 45 min workout!

Michelle

For as quick as that workout was , my legs are burning and I am dripping sweat! So glad I did that 🙌🏽

April

Shelby

Ashley MacKinnon

I did 3 rounds to give me more of a kick in the butt! Loved it !

Caitlin

So so good!! I’m dripping in sweat. 45 minutes of great stuff.

Analise

Whitney

Sierra

I don’t think I did it right. It didn’t feel that touch. Like I’m sweating but not absolutely zonked. Also didn’t take 45 minutes 🤷🏼‍♀️

Yolanda

Katelynn

Short, sweet, sweaty everything I needed this morning 🥵 LOVED ITT!!

Heba

Perfect low impact full body workout, your workouts kick my butt and this is a great way to start the week!!

Leah Jackson

Katie

Corey

Carley

Could have been more upper body involvement

Sometimes I’m not sure if I should be splitting my time on these for each side or each side gets its own 30 seconds each round, for a total of 4 rounds?

Erin

Aleksandra

I have been doing your workouts for years and I never feel bored or like I am doing the same things. I appreciate your hard work because it is hard work coming up with new and exciting workouts all the time. Keep up the great work

sydney

Nikki

Great but I'm confused... on each exercise it says to do 2 or 3 times. Is that per exercise per circuit or how many times to do the circuit overall?

Mona

Loved that this was short, but got a good sweat going for me.

Awesome! Great sweat and still quick to get it in!

Savannah

Intan

Going to try for 3 rounds next time! Awesome circuit!

Jenna

Sabrina

Erin S.

Molly

Heart rate going! Will add weight next time or increase rounds!

Myriam Rivera

Maddie

Perfect for at home with no equipment. Really gets your heart rate up :)

Hannah

Jen B

Sara Lucero

Quick and effective! Especially loved the clarification of when it was 30 sec each side vs splitting the 30 sec between each side so I just followed the directions and could fully turn off my brain.

Rachel

Janet West

Adriana

Move your body! You don’t need to wait to challenge yourself. You don’t need a gym to get endorphins going. Body weight work can be hard but it’s also so very functional!

- Lay on the floor facedown
- Raise both arms and leg squeezing your glutes 
- Lift right leg and left arm
- Repeat on opposite side

Superman’s

- Lay on one side with your legs bent
- Place one hand in front of you by your armpit and the other hand on your head or extend out over your head.
- Push your torso up off the floor with the hand on the floor.
- Engage your tricep and core as you go up. Slow and controlled.

Lying tricep extension

- Place your hands in front of you
-make sure core is engaged going into push-up
- do a push-up and then arm extension overhead!
- After arm extension hop backup
- Jump as high as you can. Push through your toes
***modify and take out jump or push-up if need be.

Burpee push-up & extension with high jump

- Start with your feet together
- Jump and land in a squat position
- Jump and land in the starting position
-knees track over ankles 
-hit at least parallel in your squat depth

Gate swings

- Start with your stance hip-width apart one foot in front of the other
- Bring your knee down until both legs are at  90 degrees
- Jump and switch your feet in mid-air
- then do a lunge to knee drive. To add intensity, do a hop!
- split time in half so you get equal time doing a knee drive on each leg

Jumping lunges with knee drive

- Start by touching a step/rock/elevated surface with your foot
- Repeat on the opposite side
- Increase speed as you feel comfortable
- Use your arms for balance and speed
***do high knees if you don’t have any steps or place to do these.

Stair fast feet

- Start by laying on the floor with one leg vertical in the air
- Push through your heel to bring your hips off the ground
- Squeeze at the top

W4/D1 Full body (bodyweight)

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W4/D1 Full body (bodyweight)

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