Name: Playbook - Hannah Bower - W4/D3 Upperbody (bodyweight )
Uploaded: 2022-10-06T13:35:37.105Z
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

Bicep curls ( as many reps as possible )

W4/D3 Upperbody (bodyweight )

I only did one round because I took a long break from really focusing on exercising since the the summer. Hoping to cycle through these again and keep adding reps. Feels good to do something for me without pressure. :)

Intan

Olga

W1/D1 Full Body (band + hand weights)

Mary

Antonia

Skipped the squats due to knee injury but this is the perfect app to refer to, even as a personal trainer. Some days my brain is fried and I trust Hannah to program a balanced workout with variety and challenge 🎉👏🏼💯

Jessica Mccauley 

W/D2 Leg & Glute with resistance bands

Not my Favorit i dont have the Equipment.

Anna luise

Leigh-Ann

W1/D3 Upper body ( bands )

Abigail

Maggie

W1/D4 Low impact- glute focused

Absolutely amazing. Dynamic exercises that really work. Hannah definitely thinks about ALL the pieces when designing these and shows you how to do it right!

Good idea, but it was so confusing.... If i did all the reps listed, it would take an hour?

More cueing as you are doing each movement would be really helpful!!

W1/D5 Recovery + Abs/core & hip stability

Love the fact that I feel beat and didn't have to spend an hour. Quick, simple, and to the point!♡

Raven

Katarina

I have never gotten so much out of a 10 minute workout! I’m dripping sweat 💛

W2/D1 10 Min - Full body workout with me

Bekah

On vacation & babies were sleeping so wanted to move my body! Perfect for when you have no weights! Love ❤❤

Aerin

Francisca

W2/D2 Lower body (bodyweight)

Chiara

Credevo di poter usare i 5 kg ma era talmente strong che sono dovuta scendere tra i 3 e 4 kili!!

W2/D3 Upper body (dumbbells)

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

Jordyn

Loved this one!  Added one inner thigh abduction exercise.  🤠

W2/D4 Low impact (bodyweight)

Perfect for a quick, effective core workout!

Morgan

Love this one! I can tell it's one that I can build on ad I get better

W2/D5 Recovery: core, rectus & obliques

Sumaiya

Perfect lil bit o everything!  Love the back! Sooo need that today!

Loved that one!! I had to modify a few moves but it still kicked my butt😅 It made me feel strong 💪🏻

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

Finished strong at 29 weeks pregnant. Kicked my butt🔥🔥

Shawnia

This was daBomB!!!! Loved it. One of my many fav workouts!!! Took a little longer but nailed it!

W3/D2 Lower body (bodyweight)

Quick upper body, hitting all my weak spots

Never underestimate a band workout 😪 my back is burning!

Katie

W3 / D3 Upper body ( bands )

4 rounds and in love with the new moves!🤩

Even after just 2 rounds I’m feeling it!

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!

W3/D5 Recovery+ core & shoulder mobility/stability

Katelynn Osterberg

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

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

Sheina

W4/D1 Full body (bodyweight)

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!

Awesome home workout!! Just what I needed today!

Great HIIT workout! Added an extra round😊😅

W4/D2 Lowerbody (bodyweight) HIIT

Sara Zaki

Love this! Would also love some pointers on how to engage my core and not compensate with my back on oblique exercises. Is there an equivalent to lower back touch the ground for those? Thank you!! ☺️

W4/D3 Upperbody (bodyweight )

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