Name: Playbook - Hannah Bower - W4/D3 Bicep and Tricep Get Stronger 3.0
Uploaded: 2022-09-28T01:33:01.431Z
Duration: 45 min
Description: W4/D3 Bicep and Tricep Get Stronger 3.0

My arms are shakingggg. I could barely complete the crab toe touches!!

Cassie

Rylee

Nikki Ouk

Jamie Sturgeon

That was awesome! I took the non stimulant pink lemonade workout and powered through the whole workout!

Janine Ducharme

Evelyn

Shannon

Delaney

Jessica

Loved this whole workout! My arms hurt already  😂🤪

Caitlin

Ashley

Great short workout! Finally perfect the toe touches!! 😄😄

Great workout...still can't do those crab toe touches so I subbed them with a crab plank hold.

Maggie

Melissa Variny

Tough! Not many exercises but working on form and slow movements are killer!

Reagan 

Had to cut out a couple rounds all together due to time. But this was definitely an upper body burner! 💪🏼

This one felt amazing. Went to do the crab toe touches after the plate exercise and nearly fell on my butt 😂 finished with a quick one mile sprint. 💪🏻

Jillian

Feeling so strong 💪🏽 used a 25lb plate for conditioning and I thought I wouldn’t be able to go past 10lb

Jackie

Felt strong today in upping weights! So excited about how strong this program makes me feel!

Sheina

Arms were pure jelly! I couldn't do some of the conditioning, not for lack of trying! Great workout!!

Melody

Chelsea

I don’t think I’ll be able to wash my hair tomorrow!! Great burn!!

Aissa Trevino

Wasn’t feeling a workout today, but showed up and got it done.

Sarah

The biceps pump is real! Just shows how effective the basic moves can be 🤩💪

OMG! Those bicep curls got a girl like 😍

Camille

Alona

Holly S.

Loved this one! Left my arms feeling so tight! Peeped some veins sticking out - loveeeee that feeling!

chelsah skaggs

Finally playing catch up! I liked the variation in this workout. Also gave me a huge bicep pump!

Jeez! They can't aaaallll be my favorite!

Leigh-Ann

Kayla

The crab toe touches really kicked my ass 🥵 I love getting new exercises that challenge me! I’ll definitely be working to improve my balance with those.

Haley DelGreco

Partner workout with my husband! 🔥🔥🔥 this workout had him tired out!

Lily

Cynthia 

Left me feeling mentally unstoppable but physically on fire 😂🔥

Cassandra

Danielle

I used to hate bis & tris. Feeling stronger every day!

Allison

Glad I worked out even though I didn’t want to. Tapping into the whole discipline aspect of staying on track. Got it done and now I’m going to relax ❤️

Rhiannon

Get ready for that P U M P! 

This one made me feel strong. 💪🏻

Rose

Sara

Whewwwwwww. Modified conditioning and it still kicked my ass

Tessa

Rest day turned into a fav workout day!! ❤️ this one!!

Michelle Eisenberg

Loved this workout! I’m going to add this to my favorites. The crab toe touches were tough at first. I thought my wrists were going to break lol but by the second set they felt good and more controlled.

Rachael

I love those fluid plate movements that hit a bunch of muscle groups 🔥🔥🔥

Tatum

Workout:

Eccentric Bicep Curls ss Fast Runners
Skull Crusher ss Overhead Tricep Extensions
Banded Curls ss Banded Tricep Pull Downs

Conditioning:
plate curl to press to around the world
crab toe touches
elevated plank curl

You will need either a pair of dumbbells, kettlebells, or a band for this superset

Equipment Substitution: kettlebell, dumbbell, or band, even a barbell

Modification: standard slow count bicep curl 

Recommended reps: 8-10 

Form:
- Stand with an engaged core, shoulders retracted, tall chest
-Place your bench in your armpit and start with your weight down 
- Curl your weights to your chest
- Lower as slowly as you can
-Curl as fast as you can

Eccentric Bicep Curl

Equipment Substitution: kettlebell, dumbbell, or band

Recommended reps: 15-20  

Form: 
- Stand with an engaged core, shoulders retracted, tall chest
- Perform alternating bicep curls as quickly as you can with good form

Fast Runners

Eccentric Bicep Curl ss Fast Runners

You will need either a pair of dumbbells or a band for this superset

Equipment Substitution: band, kettlebell, barbell

Modifications: can be done with a single weight held in both hands or a weight in each hand

Recommended reps: 10-12

Form:
- Lay on your back  with your arms extended above your shoulders with a weight in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Skull Crushers

Equipment Substitution: band, kettlebell, dumbbell, cable

Recommended reps: 10-12

Form:
- Engage your core, chest tall, shoulders retracted 
- Hold your weight(s) overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Over Head Tricep Extension

Skull Crusher ss Overhead Tricep Extension

You will need either a resistance band or a cable machine for this superset

Equipment Substitution: weights, cable machine

The goal of this superset is to burn out the remainder of glucose in those bicep and triceps

Form:
- Place a band around your feet and in your hands
- Stand tall, engage your core, retract your shoulders, elbows to your side
- Curl the band to your chest
- Fight the resistance on the way down

Banded Bicep Curl

Equipment Substitution: bands or cable machine

Form:
- Hold your band or cable handle so that your pinkys are facing downward 
- Stand tall and keep your elbows close to your side
-Lower your hands using your triceps until they are extended down by your sides
-Fight the resistance on the way up.

Tricep Pull Down

Banded Curl ss Tricep Pull Down

You will need a pair of weights and or a single plate/heavier weight for this conditioning

You will do the same ladder process as yesterday, so be sure to pay attention to the reps and rounds: 

Rep scheme: 15, 12, 9, 6 

Movements:
plate curl to press to around the world
crab toe touches
elevated plank curl

Equipment Substitutions: kettlebell, dumbbell, plate

Modifications: break the movements into parts 

1 rep: 1 curl + 1 press+ 1 circle

Form:
- Bicep curl your weight to your chest
- Press the weight above your head
- Circle the weight around your head

Curl to Press to Tricep Extension

Modifications: place your hands on a book, yoga block or stair for more space 

Reps are per side

Form:
- Place your hands and feet in a reverse table top position
- Engage your core, press through your hands and raise your hips off the ground 
- Keep your shoulders as far away from your ears as you can
- Lift opposite arm and leg and crunch them to meet in front of your midline
- Lower and repeat on the other side

Crab Toe Touches

Equipment Substitution: band, weight 

Go onto the floor to make more challenging 


Form:
-place your hands on a bench or surface and kick your feet back into an extended plank 
-in one hand hold a band or weight 
-curl the weight to your chest maintaining your plank position

Elevated Plank Curl

Conditioning

W4/D3 Bicep and Tricep Get Stronger 3.0

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

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 💕

When Motivation Dwindles

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

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

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

W3/D5 Optional Full Body Workout

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.

Taylor

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 💛

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.

Katie

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

W4/D3 Bicep and Tricep Get Stronger 3.0

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