Name: Playbook - Hannah Bower - W5/D3 Upper Body
Uploaded: 2023-12-12T00:44:20.020Z
Duration: 35 min
Description: W5/D3 Upper Body

Nikyla

This was a great arm workout! You can really feel the work and the burn, especially by the end!

Brittney

Adapted the exercises because I did not have the elastic bands to create the resistance - went with heavier weights and full reps… was proper torture:)

My little muscles thank you!! Circuit À was a burner!!

Alona

Please please make a second sweat at home! I seriously love this one so much

Rebecca Milway

Tracie Hoikka

This workout was so good and I have been wanting to get up in the morning and workout. I love this app so much

My upper body has always been my weak point. I want to look and feel strong in my arms and upper body and man this one will definitely do it

Tristian

Much too heavy for my arms 🥴  so I will give those a bit more attention

Githa

Great!!! I'm loving your upper body series in the get fit at home program. It's helpful to have upper body days when my legs feel like Jell-O 🥴

Caitlin

Sherise

Shoulders are on 🔥! Just found out I was pregnant yesterday so this is my first workout with baby! I feel confident that I can trust you, your workouts, and your pregnancy guide! THANK YOU for being an all around inspiration. 😊

Alexa Gruener

Anna

Great! I’m not exactly a morning person but I wake right up and start into my morning routine. I know the workouts aren’t going to take me hours so it’s easier for me to finish and I’m able to push myself harder each time.

Amanda

Warmup:
 • 30 seconds mini band circles each direction
• Broomstick shoulder rolls
• SA activation
• Alligator chops and cross overs until warm

Workout:
Shoulder Series (mini band optional)
A1: Delt Raise
A2: Bent Arm Abduction
A3: Around the Worlds
A4: Arnold Press
A5: Supine Abduction
Reps: 2x 15-20 reps each

B1: Bicep Curl DB/Resistance
B2: Standing Bicep Curl Sequence
Ladder: Complete according to reps on one arm performing a bicep curl while holding isolation in the other- watch the video for reference
Reps: 3x 8 ladder reps

C1: Kneeling Couch Delt Raise to Row
Reps: 3x 12

D1: SittingWideArmFacePull
D2: Sitting Row
D3: Overhead Face Pull
Reps: 3x 12 each

E1: Standing Rotation Pull (Hammer Chops – Resistance)
E2: Kneeling Rotation (Resistance)
Reps: 3x 17

30 mini band circles
Broomstick should we rolls
SA activation 
Alligator chops and cross overs until warm

Warmup

Shoulder Series (mini band optional)
A1: Delt Raise
A2: Bent Arm Abduction
A3: Around the Worlds
A4: Arnold Press
A5: Supine Abduction
Reps: 2x 15-20 reps each

- Hold the dumbbells with your palms facing up
- Raise the dumbbells with a slight bend at the elbow

Delt raise with supinated grip

- Raise your elbows keeping your arms at 90 degrees
- Come up until your elbows reach shoulder height

Bent arm delt abduction

- Raise the dumbbells in a circled motion rotating your wrists as you go up
- The movement should be controlled

Around the worlds

- Hold the dumbbells with your arms at 90 degrees abs your palms facing you
- Press the dumbbells above your rotating your wrists as you go up
- Reverse the motion to come down

Arnold press

- Hold two dumbbells with your palms facing up
- Keep your elbows close to your body and externally rotate 
- Raise your arms up keeping them at 90 degrees 
- Raise until your elbows reaches shoulder height

Supine abductions yo bent arm delt abductions

Circuit A

B1: Bicep Curl DB/Resistance
B2: Standing Bicep Curl Sequence
Ladder: Complete according to reps on one arm performing a bicep curl while holding isolation in the other- watch the video for reference
Reps: 3x 8 ladder reps

- Start in a shoulder-width stance with a band underneath your feet
- Hold two dumbbells and the band
- Curl up and squeeze your biceps at the top

Resistance band bicep curl

- Left arm: Hold 90 degrees
- Right arm: 1 bicep curl
- Left arm: 1 bicep curl
- Right arm: Hold 90 degrees 
- Left arm: Hold 90 degrees
- Right arm: 2 bicep curl
- Left arm: 2 bicep curl
- Right arm: Hold 90 degrees 

Continue this pattern until you reach 8 bicep curls on each arm

Standing bicep sequence

Circuit B

C1: Kneeling Couch Delt Raise to Row
Reps: 3x 12

- Place your knee and hand on the couch
- Pull the dumbbell up keeping your elbow close to your body
- Raise the db in front of you

Kneeling couch delt raise to row

Circuit C

- Pull the band keeping your elbows close to your body
- Squeeze your back as you pull
- Come back in a controlled motion

Sitting row

- Pull the band above your head
- As you pull your arms should be at 90 degrees

Overhead face pull

- Pull the band towards your face
- Squeeze the top of your back

Sitting wide arm face oull

Circuit D

E1: Standing Rotation Pull (Hammer Chops – Resistance)
E2: Kneeling Rotation (Resistance)
Reps: 3x 17

- Hols the band with two hands
- Rotate your body bringing the band from high to low
- Keep your core tight

Standing rotation pull

- Hold the band in a half kneeling position 
- Rotate your body engaging your core

Kneeling rotation

Circuit E

W5/D3 Upper Body

So good! Got me moving which I so needed!

Tiffani

It was a moderate workout which was fine for at home w/o equipment. My only issue is the timer gets reset if you press other buttons and there us no pause so you lose progress again and again.

Mollie

Awesome and quick way to get a good workout in when you’re strapped for time!

Catherine

W1/D1 Full Body HIIT Circuit

Sabrina

Holy moly! Some of that was tough! Glad I’m getting in the routine to workout more consistently.

Monica

W1/D2 Full Body HIIT Circuit

Very nice one to do on t back porch on a crisp spring afternoon

Samantha

W1/D3 Full Body HIIT Circuit

With a couple of smaller breaks during high cardio exercises, I took some much needed deep breaths, and freaking nailed it!!! I didn't think my knees would handle the last exercises so I used the staircase handle to help assist me when needed!!! This workout was pure 🔥💪👊🦵🍑🥵😍

Lindsay

I just finished my 5th workout and I have never worked out like this. It was pretty challenging to me. I loved switched things up and looked forward to the workout every day.

Devaughna

W1/D4 Full Body HIIT Circuit

That was a little tougher had to modify a little.

This definitely for my heart pumping! So good!

Keri

W1/D5 Full Body HIIT Circuit

Whoever knew a towel could cause so much pain 😂

That challenged my abs and hammies more than they're used to, I love it!!! 🥰🔥💪👊🦵🍑🥵

Fire man fire 🔥!! Ab roll out looked so easy couldn’t do it but tuck up’s made me feel good😇Thank You Hannah 😘

Gurpreet

W2/D1 Full Body HIIT (Bands & Weights)

I am loving your workouts with resistance bands!

This kind of workout is also challenging and strengthening!! 💪🏼💦

Carina

Used moderate resistance bands for the legs and mild resistance bands for my upper body. Wow my tank is toast, but feeling strong AF!!! 🤪🔥💪👊🦵🍑🥵

W2/D2 Full Body HIIT (Bands & Weights)

I amaze myself every day at how much I'm capable of! I'm more flexible because of this circuit and I'm proud of my accomplishments!!! A little progress each day can add up to big results!!! 🔥💪👊🦵🍑🥵

W2/D3 Full Body HIIT (Bands & Weights)

My husband and I are on vacation, but that doesn't mean I can't make 30 minutes for me time!!! I was able to get in a good sweat this morning!! I used my sliders, medium resistance band, 5lb and 10lb dumbbells!!! 🔥💪👊🦵🍑🥵

Sitting all day today so starting my day with one round. :)

Jen Burke

W2/D4 Full Body HIIT (Bands & Weights)

Finally got the motivation to start my workout today!! I only did my workout once within the past week almost. I haven't felt like myself recently. Once I started and put on some good music, I rocked it out!!! Feeling great today!!! 🔥💪👊🦵🍑🥵😍

W5/D3 Upper Body

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