Name: Playbook - Hannah Bower - W4/D3 Upperbody (bodyweight )
Uploaded: 2023-12-12T00:44:19.944Z
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?

Britney Winter

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 )

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

Katie

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.

Morgan

Emily Storm

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!

Emily

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!!

W4/D3 Upperbody (bodyweight )

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