Name: Playbook - Hannah Bower - W4/D3 Upperbody (bodyweight )
Uploaded: 2022-08-02T14:39:29.184Z
Duration: 45 min
Description: W4/D3 Upperbody (bodyweight )

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

Sarah Sockwell

Meaghan

Nicole Loewen

I feel like I will feel this one tomorrow 😅

Carina

Incredible arm pump from this one! Loved it

Lindsay

Mina

Never underestimate a Hannah Bower bodyweight workout. 🙌🏼🙌🏼

Dani

It was a mommy and me workout because my little wouldn't go down for a nap 😓. But I got it done.

Caitlin

Kinda easy but it was a good morning workout 🙌🏻. Now I’ll go run!

Hannah

I definitely can tell my arms are stronger than when I started this program. 👏🏼👏🏼

Corey

Would be fun to have alternative to table pull-ups

First 2 circuits were tough on my wrists.

Chelsea

Modification or different excersize in place of table row, I dont have a strong enough place to do table rows

Samantha

The beginning workouts were killing my wrists, I’m not what I should be doing to strengthen? my wrists? Or if I’m doing something wrong?

Erin

Sherise

Fantastic! Perfect quick upper session for a busy day

Danielle

I feel like it’s difficult to achieve my calorie goal when doing an arm workout. Any ideas?

Brit

Shreya

I thought that workout was going to be a lot easier than it actually was. I can't believe how tricep extensions are still so challenging after doing them in most of your workouts.

Jenna

Skye Beasley

Great alternative! Just crushed this in my office before work! Thanks!

Rachel

Not sure if I’m doing something wrong/ missing a part but my time with that was only 22 minutes. Where I think the workout said it was 45 minutes. Enjoyed it, just curious if my timings off or if the timings a rough estimate?

Could be a little longer. Maybe another round of each?

Sarah Mauricio

amazing! I am so grateful I discovered your workouts ... they're awesome

Hi Hannah ! “Stay in home workout” is it safe for pregnant women ? Thanks

Good! I have trouble keeping my core engaged during exercises where I plank, sometimes even if I go on my knees. Any tips for strengthening my core for that specific movement/exercise?

Amber

Gizelle

Jenn

My arms feel like they're going to fall off.

Jamie Lee

Harder for me to do today. Started out smaller steps.

Janet West

Jessica Patton

Sarah

Super sore from this workout but I love it

Kirsten

Great! Hits all the major upper body muscles.

Briana

I love how Hannah’s workouts challenge me in so many different ways. It always keeps my body guessing!

Kamilah

- Place both hand on a chair and keep your legs extended
- Come down bending at the elbows
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Chair dips

- Start in a push-up position
- Your spine should be in a neutral position and your core should be engaged 
- Lift your hand off the floor and touch your opposite shoulder
- Repeat on the opposite side
- Bend your elbows and come down performing a push-up

Shoulder touch + push-up

Superset 1

- Lay on one side with your legs bent
- Place one hand in front of you and the other hand on your head
- Push your torso up off the floor with the hand on the floor
- Engage your tricep as you go up

Lying tricep extension

- Place your hands on the floor and raise your hips 
- Your back should be straight
- Come forward as you come down
- Push through your hands extending your arms to return to the initial position

Pike push-ups

Superset 2

- Lay underneath a table
- Hold the edge of the table
- Keeping your legs slightly bent with your feet on the floor, pull your body up
- Squeeze your back at the top

Table rows

- Start in a plank position with your forearms on the floor
- Keep your core engaged and back straight during the movement 
- Rotate your upper body or go back and forth

Plank circles + back and forth

Superset 3

- Start holding dumbbells with your palms facing away from you
- Curl the dumbbells up squeezing your biceps at the top

W4/D3 Upperbody (bodyweight )

Community

More workouts from Hannah Bower

W4/D3 Upperbody (bodyweight )

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Hannah Bower

Community