Name: Playbook - Hannah Bower - W6/D5 Optional Full Body Get Stronger 3.0
Uploaded: 2023-12-12T00:44:19.956Z
Duration: 40 min
Description: W6/D5 Optional Full Body Get Stronger 3.0

Only did 3 rounds. Were enough! 😅⚡️💦

Carina

Brittney Howell

I’ve been putting this workout off for weeks, first from being sick and then wanting to build muscle up again before conquering it. Feels like an extra big win to do it!!

Kathryn

I'm speechless....
6 rounds 39 minutes
Sweaty jelly mess is all that's left 
#sweatisgold 🔥🔥🔥💪💪💪🦵🦵🦵

Cynthia Contreras

Arpita

Delaney

Challenging and fun workout! Always love the variation

Mindy

It was very good! The choppers with the band felt interesting and oddly good on the core for some reason. 
RDL with the pull to the chest on the last round had me questioning if I could make it as my form was starting to decline but I did 3 full rounds of the whole circuit and I’m happy with that!

Janine Ducharme

Only did 30 minutes, but got 5 rounds in and it kicked my butt!!

Nicole

Shelby

Oh. My. Goodness. What a freakin burner 🔥👏🏻

Lauren

5 rounds in 40 minutes. That one was really tough! I do enjoy having the ability to push yourself with AMRAPs! Thanks!!

Caitlin

Kayla

I actually did the MURPH WOD today, but wanted to keep track of my workout days. Got a great workout!!

Amber

4 rounds done! Some modifications for pregnancy but overall feels great!

Erin

This one was TOUGH, today. I am happy I made it through. ❤️

Cleo

Only did 30 min and 3 times through because I also added in a run. But proud of myself for doing it!

Ashley

5 rounds! I did take the burpees out of the last round because I was over it 😅

Maggie

Cady

6 rounds in 37.30mins - phew! What a beauty!

Casey

Morgan

Fire as always!!!! I am literally dripping sweat!!!!

Part 2. Do you have a twin brother for me to marry?  Haha as I was saying... This was behind fantastic!  I stretched out 5 round in an hour and hot damn!  I'm ready to climb me a mountain

Leigh-Ann

Will you marry me!???🥰😍🥰😍. This made MY WEEK!  I have been so stressed and depressed lately.... Drug myself out of bed today and put off working out until after breakfast

Alona

This workout always humbles me every time!! So good

Rebecca Milway

I’ve been a little sick so I felt super weak during this one! Glad I did it though!

Kayla Lennon

Danielle

Felt better fitting this into my routine. A refreshing challenge to kick off my weekend 😍

Cassandra

Really tough but I also felt so strong! 5 workouts done this week! 💪🏽

Malorie

Deadlift burpees might be added to my favorite list

Alexandria

Loooooooove this one!!!! I feel absolutely amazing!

Melissa

Ciara

That was a SWEATY one! Made the most out of the small living room space and equipment I have!

Jewel

Jenny Winderbaum

This workout was much more challenging this time around. I almost made it 12 PP without my cycle returning. Well, this morning Mother Nature came knocking on my door.😭😂
This workout felt HEAVY. Every lift felt HEAVY. I had to knock down the weight for the push press because I felt as though my form was being sacrificed. All and all, I am stoked I was able to make it through 7 rounds 💪🏽.

Woah!!! Love this one!! I almost didn’t workout today glad I came to gym and got it done!! 🤗🤗

Nikki Ouk

Got a solid 25 minutes in. Planned for 35 but my children had other plans 🤪

Shawnia

This one always takes my breath away…in a good way though! 😉

Sara

These are some challenging moves to do that long lol so fun thou!

Emma

This is the first time I did this one. I wanted to quit after two rounds but kept going and did 5 rounds in 30 min. Everything hurts 😂 I upped weights to two 35 pound dumbbells for push presses and felt pretty good. These workouts really humble me 😆

Sheina

I’m staying in a hotel and everyone is on the machines I wanted so I decided to give this a try. Wow. Even with the basic weights at the hotel gym, this killed me. Loved it.

Roslyn

Heart is pounding! Worked up quite a sweat even with being outside in 45 degree weather!

Victoria

Christine Moller

Full body days are my favorites, this kind of workout is so enjoyable to go through 👌🏽👌🏽👌🏽it felt like I am just playing, I so love it!

Elaine

Challenge Week 6 Done💪🏼✨🔥🔥🔥

Veronica

Leah

Wow. The extra 2 reps per exercise was insane. I ended up only doing 5 full rounds vs the 6 I did in week 2. BUT, that actually equated to more overall reps! 400 vs 384. It was brutal!

Aubrey

These Full Body circuits will always be optional. 

Workout: 40 minute AMRAP ( as many rounds as possible)
Push press
Deadlift to 1/2 burpee
Skull Crusher Pushups
Step-up jumps
Romanian deadlift to row
Kneeling Curl to Press + Choppers

Set a timer for 40 minutes, or however long you have available today and do as many rounds of the following movements.

Reps are slightly increase, so see if you can match or even surpass your previous number of rounds from week 2.

You will need a barbell ( or dumbbells),  and a sturdy bench/chair/ottoman for this workout

8 Push press
8 Deadlift to 1/2 burpee
8 Skull Crusher Pushups
8 Step-up jumps
8 Romanian deadlift to row
8 Kneeling Curl to Press

This can be done with dumbbells, kettlebells, bands, or a barbell

Reminder: push press is very similar to military press. Main difference is that in push-press you use assistance from your your knees and hips. Core always remains engaged

Form:
- Begin with dumbbell in each hand at shoulder level
- With an engaged core and neutral spine, bend your knees and shift at the hips and explode upward to press the weights overhead. =
-Lower the weights to your shoulders while also slightly bending your knees to prepare for the next rep

Push Press

Equipment Substitution: dumbbells or kettlebells will work great.

Modifications: step back, or perform standard burpees. Can also do burpees and then deadlifts 

Form:
-Engage your core, hinge at the hips, neutral spine 
-Engage your lats, sit back in your heels, and pull the weight for a deadlift 
-lower the weight back down
-Jump or step your feet back into a plank position 
-Jump or step back to deadlift starting position

Deadlift to Half Burpee

Equipment Substitution: dumbbells, kettlebells, bands 

Modification: perform standing on a bar, tall bench, or dumbbell skull crushers, or Tricep kickbacks, overhead Tricep extensions 

Form:
-Place your hands on the edge the edge of a surface
-Keep your core engaged 
-The farther you are away the harder it is 
-Using your triceps lower your head to the bench or below
-Press through your triceps back to starting
-keep your torso and head still to isolate your triceps

Skull Crusher Pushup

Equipment substitution: box, ottoman, stair

Modifications: lunges jumps, track starters, alternating lunges 

Form:
-Stand tall and engage your core 
-Place on foot on a safe surface 
-Press through your glutes and jump on the bench leg 
-Drive your opposite knee to 90 degrees 
-Lower safely down by landing on a slight bent knee

StepUp Jumps

Can do these with a barbell, dumbbells, kettlebells, or band

Modifications: split up the movements (just row and then just deadlift)

Form:
-Start with your weight in each hand and in standing position
-Engage your core, retract your shoulders, neutral spine
-Hinge at your hips and shift your hips backwards to lower the weight to mid-shin level
-Keep your core engaged and in the bent over position, row the weight to your chest
-Lower the weight to your shins
-Stand back up to extension
-Repeat

Romanian Deadlift to Row

Equipment Substitutions: can do these with weights, bands, or cables

Reps: 8 reps per movement (curl to press AND choppers )

Form:
-Start in a kneeling position
-Engage your core and curl your weights to your shoulder
-Keep your torso still; you do not want your torso to twist
-From your shoulder position press the weights overhead 
-Lower in the same fashion
-The go into choppers 
-Arms extended, core engaged twist your entire torso keeping your arms straight

Bicep Curl to Press into Choppers

Week 1 Full Body

W6/D5 Optional Full Body Get Stronger 3.0

Tammy

It was great! Exited to start the challenge/workouts :)

Andrea

Valinda

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

Jillian

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

Jessica

Common Questions: How Do I Modify Gym Workouts For Home?

Felt so good (but hated the EMOM) haha 
Squat 150
Dead 185
Press 30
Push up 14 (with mod)
EMOM- 8min 10year each

Paula Kane

Decided to run this program back! I had an itch to lift heavy and thought this would be the PERFECT program. Cannot wait to see my #’s at the end of these 8 weeks🙌🏽🔥. 

Starting Stats:
- Squat: 155lbs x3
-DL: 185lbs x3, 225lbs x1
-Shoulder Press: 40lbs x3
-push ups: 21 reps
-EMOM: 16reps

Paige

Buy-In Workout

I love these videos. You both are so pure and make these challenges way easier.

Excited to start this challenge again! It was definitely life changing for me the first time around!

That was excellent and informative feedback and preparation for this challenge ❤️

Week 1 Mindset: Setting the stage and managing expectations

So sore after the buy in but lightened weight and only did 2 rounds on the finisher. I need to be able to walk tomorrow!

You rock. There are so many programs out there that I think breed exercise obsession and over working your body. I appreciate you and your ability to bridge movement, and self respect ♥️

The body weight conditioning circuit is something SERIOUS. The ultimate burner! 🔥 🔥 🔥

W1/D1: Legs and Core Get Stronger 3.0

Loved everything but the finisher. Too much on my wrists back to back! Modified where I could but was only able to one full
Set in the time allotted 😏

Opted for regular bench instead of DB chest press. I was just playing around with weight and ended up surprising myself! I was able to hit 125 lbs x 1 🥹🙌🏽. My max is 135, so I’m super pleased.

Never in my life would I have thought I would row 50lb DB X10, so safe to say this mama if feeling pretty strong.💪🏽

Caroline

W1/D2 Chest and Back Get Stronger 3.0

Kaitlyn

Veronique

W1/D3 Bicep and Tricep Get Stronger 3.0

The conditioning circuit was brutal but amazing!  🥵

The circuit was so much fun! 

I was able to DL 195 x 4reps! 🥹🙌🏽
Feeling strong already. Perfect way to end the first week.

The conditioning portion made me feel so good. Great ending to the workout

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

Full of good information! Thank you for taking time to share 💕

Britt

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

Mindset 2: Cultivating Consistency

Michelle

That conditioning circuit snuck up on me again 🥵🔥

This just had everything shaking. I’m keeping this ARAMP for days I’m not feeling motivated and either need quick workout or just to get myself started!

W2/D1: Legs and Core Get Stronger 3.0

🥵😫. Had to push today. Not feeling 💯.  But I made it allll the way.  Everything counts.  No effort is wasted. 💪🏼 #itsmybirthday #45andcounting

W2/D2 Chest and Back Get Stronger 3.0

That was a finisher from hell🥹, respectfully lol.

Wow that was quick and efficient! Love the ladders!

Lindsey

W2/D3 Bicep and Triceps Get Stronger 3.0

Amanda

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

Reminded me of my CrossFit days. Had me sweating. Got 6 rounds on the clock. Did have to drop the weight down round 5 because my form was suffering but finished strong

great workouts! 14 days in your workouts and I can tell a difference in my body 💪🏻

Courtney Stewart

Didn’t have as much time or energy today so I did 25 min and it still killed me. Loving this program so far!

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!

Keri

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 💕

Lily

When Motivation Dwindles

The conditioning followed by the core circuit 😮‍💨 🔥.

Definitely need some work on core engagement and endurance after completing this. The side abductions need lots of work!

Sirma

W3/D1 Legs and Core Get Stronger 3.0

Why did I so highly underestimate the plate complex. Dead.

W3/D2 Chest and Back Get Stronger 3.0

This was not my day! At all. But finished it and was still happy got a workout in.

W3/D3 Biceps and Triceps Get Strongr 3.0

That one had me loving leg day again!! 🙌🏻

So many good isolation moves, and that conditioner was a rep burner! Added in shoulder presses in with a couple of the leg exercises for added shoulder burn and wooh I feel it!

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Alexandra

Got 5 rounds in and almost died!!! 😵😆

W3/D5 Optional Full Body Workout

Such a hard lesson to teach yourself but probably the most beneficial overall!!

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

To Rest or Not To Rest

Loved it!!!! Pushed me till the very end! Glad to do it!

🔥That was a good one! Note to self…If you think your bands might snap…they are probably going to snap 😬😅

W4/D1 Legs and Core Get Stronger 3.0

Kiki

W4/D2 Back and Chest Get Stronger 3.0

Chris Lwanga

W4/D3 Bicep and Tricep Get Stronger 3.0

I know I am going to be sore tomorrow! Great one!

I sound like a broken record, but I love this one too!! 🔥

W4/D4 Shoulder, Glute, and Core Get Stronger 3.0

Had to improvise since the gym was crowded, but I got it done!

Oh boy did this workout humble me! I've been out of the gym for awhile due to every excuse and just not feeling weights right now. I pretty much only want to work on my running and that's what I've done. I've lost almost 20 pounds since August and now I know...it was all my muscles. I knew I've lost my butt but I didn't realize how much muscle I've lost. Whew. But I knew I loved this workout from when I did the program so  I went back to what I loved!

Brandi

Perfect full bod movement after a flight 💜

Allie

W4/D5 Optional Full Body Get Stronger 3.0

That was great information, I like the excitement of different sets, or exercises, perhaps that’s why I’ve been inconsistent but it makes sense that to achieve something such as strength or a goal, it needs to be quite repetitive even on the ‘boring’ days. 

Thanks for sharing good content

Totally agree with the random fun workout thing for no reason, haha but to find motivation to keep going

W6/D5 Optional Full Body Get Stronger 3.0

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