Name: Playbook - Hannah Bower - W4/D1 Full body (bodyweight)
Uploaded: 2023-12-12T00:44:19.923Z
Duration: 30 min
Description: W4/D1 Full body (bodyweight)

Loving these home workouts I’ve been doing this week. Short, effective and brutal!

Emily Storm

Done and happy I kept my commitment even after a long week of work!

Molly

The workout was great. 
The app was annoying.
Kept interrupting the workout for me to give a review and the timer only worked at 15 seconds intervals

Kaitlyn

Quick and to the point to work up a little sweat and get that heart going 💙

Jennifer Jimenez

2 rounds.. dripping sweat. Perfect for hotel with no weights workout.

Margaret 

Katelynn

3 rounds, switched the order around the last time.~35 minutes 😍🥵

Leigh-Ann

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

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

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.

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

Myriam Rivera

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

Single leg bridge + bridge (30 seconds of each)

Circuit

W4/D1 Full body (bodyweight)

Yay! This was a perfect workout to get back to it while the kids play outside and we all enjoy the sunshine ☀️ thanks Hannah!

Enjoyed my first workout on your program, it got me sweating haven’t done burpees is ages! Thank you so much looking forward to the rest of your workouts 😊

Maks

Love this one so much. Love that your little boy is with you. I just completed it with my three kids, it wasn’t perfect but I did it and it felt amazing. Thank you Hannah for sharing your hard work! This is so helpful and you totally motivate me!

Kerry

W1/D1 Full Body (band + hand weights)

These past two weeks cannot seem to catch a break. Nephews shared hand foot and mouth so now no gym for me. So grateful for the variety that is offered.

Great for a rest day and still feel the burn! 🔥

Alexandra

W/D2 Leg & Glute with resistance bands

Delaney

I think that was one of my favorites workouts I have done on the app so far. I have a love/hate relationship with upper body but that made me feel empowered! 💪🏻

Not my Favorit i dont have the Equipment.

Mary

W1/D3 Upper body ( bands )

Perfect when you’re tired and don’t have the motivation or energy for any cardio. Especially when you’re still recovering from the last workout!

Neacolette

Looking at the line up I was like this won’t be too bad… WRONG 🥵🥵🥵 
Loving the challenge. Feeling so strong!

Abigail

W1/D4 Low impact- glute focused

Whew this was a good recovery workout! Took me double the time because my toddler was very persistent in getting my attention and adding some weight 🤣🤣

Lindsey

That was more than I thought I could do.. I'll be back for more

Kara

A little too advanced at my current stage. Doesn’t mean it won’t be a 5⭐️ later down the road though. Gives me something to work toward!

Nikyla

W1/D5 Recovery + Abs/core & hip stability

This ended up being a day after Christmas workout for me and was perfect! I was feeling lazy and unmotivated and this was just the right length to make me get some movement in

Adrian Moritz

Rocking with the workouts everyday this week again so a great one for helping loosen up my very sore muscles from our last leg day!

Bekah

I didn’t want to workout this morning, but knew I needed to so I could feel good today. Only 10 minutes but got my heat rate up and my legs are burning. Thank you!

Laura

W2/D1 10 Min - Full body workout with me

Didn’t even get to all the rounds and I am full on sweating 😅 Such a great one!

Whooo! That was mentally tough with 5 rounds. And physically obviously.

Don't let the simplicity fool you! This was a good one.

Mariah

W2/D2 Lower body (bodyweight)

Kiki

Brittney Howell

That final superset was death! Lifting my phone is hard 😂🔥

W2/D3 Upper body (dumbbells)

Woke up not in the best mood today and knew I needed a workout. This was perfect! That last exercise I loved! Really felt the burn through the whole workout.

Great work outs! I love that I am working on core balance and flexibility with pretty much everything! Loving this app so far!!

Low impact, but still challenging! Loved it like always!

Jordyn

W2/D4 Low impact (bodyweight)

Carina

Perfect! I needed something low key and recovery today!

W2/D5 Recovery: core, rectus & obliques

Payton

Great workout to ease back into weights again! Thanks for the terrific full body work!

One of the toughest circles I ever did. Don‘t underestimate homeworkouts! 💪🏼💪🏼💪🏼

W3/D1 Full body (w/bands & weights)

I underestimate bodyweight all time until I‘m doing one 😂👍🏼💪🏼

Brutal in the best way possible. Legs are jelly.

Devaughna

Nic burn!! Good for helping me work on stabilizing my core post 3 babies last one being a csection

W3/D2 Lower body (bodyweight)

Such a great short workout! The skull crusher/grasshopper push-ups were brutal together. 😅🤣

Quick upper body, hitting all my weak spots

W3 / D3 Upper body ( bands )

4 rounds and in love with the new moves!🤩

Even after just 2 rounds I’m feeling it!

Danielle

Wooooooo 🔥 burning 🥵 but such a great workout

Kelly

W3/D4 Low impact (w/chair)

Would have been a good finisher if I had done another workout first. Still got my abs great!

Dani

Meaghan

W3/D5 Recovery+ core & shoulder mobility/stability

Really good. Got the heart rate up! Usually  not my favorite style of workout but listening to my body and didn't want to lift today so this was the perfect substitute!

W4/D2 Lowerbody (bodyweight) HIIT

Marianne

Arms is my least favorite day, but I didn’t hate it as much today! 😂

Nicole

Do you have a recommended warm up to do prior to your workouts? Do you recommend static warm ups? Not always sure how to hop in!

Taylor

W4/D3 Upperbody (bodyweight )

Due to time constraints, I couldn’t go back up the ladder. Even though I couldn’t go back up, that was an awesome workout! Thank you Hannah.

W4/D1 Full body (bodyweight)

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