Name: Playbook - Hannah Bower - W6/D5 Optional Full Body Get Stronger 3.0
Uploaded: 2022-09-28T01:33:01.519Z
Duration: 40 min
Description: W6/D5 Optional Full Body Get Stronger 3.0

Kate

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

Delaney

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!!!!

Cynthia 

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

aboyce9

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

So challenging but so good 🔥💪🏼 LOVING the full body AMRAP workouts!

Meaghan

This was just as tough as it was in week 2 😅 I was dripping sweat about 2 rounds in 😅

Madeline

This was incredible. One of my fav workouts for sure

Hannah

Sarah

Went up on weight and pushed through!! Loving the feeling of getting stronger! 😍

Kadie Burns

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

So excited to be a part of this challenge!

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

Andrea

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?

Starting this program again, and from last time I’m starting the same weight for some movements and stronger for others. Man am I sweating after that EMOM!😅😂

Autumn

Loved this! Excited to go through this plan 🙌🏼

Jody

Squat - 145
Deadlift - 165
Barbell press - 85 
Knee push ups - 15
EMOM- got through the 8’s and was 2 reps shy of finishing the 9’s

21w + 5 days

Gina

Buy-In Workout

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

This was the best thing to listen to ever. ❤️🙏🏻

This is mostly what’s missing in the fitness industry 🙏🏼🙏🏼

Week 1 Mindset: Setting the stage and managing expectations

love it!! excited to start this journey w you!!

Gabrielle Rick

I didn't get to do this challenge in January and now I'm determined. I'm gonna be sorrrreee tomorrow.

Kara

W1/D1: Legs and Core Get Stronger 3.0

even in a hotel gym, this workout slapped !!! so good !!

Such a well rounded workout! Love that it wears out my muscles and then gets my heart rate UP!!

W1/D2 Chest and Back Get Stronger 3.0

Alexandra

It’s so amazing to see that I can lift a bit more than the last time.

Keri

Maria

W1/D3 Bicep and Tricep Get Stronger 3.0

Paige

Love these workouts with the conditioning at the end.

Margaret

Always get a really good sweat with this one especially after the conditioning 🔥🔥

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

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

I started crying listening to this as consistency has been my largest struggle. I used to be a personal trainer and drove my self hard and after I changed my career I have struggled to find my self within health and fitness again. It used to be my largest passion and I thrived in it but now I can't seem to find where I fit in it anymore.

Alleah

Mindset 2: Cultivating Consistency

Definitely going to feel this tomorrow 🤣 legs are on 🔥🔥

Great leg day! I’m so happy you put modifications on here. The gym was crowded so I was able to use the modifications you recommended since a lot of things weren’t available.

I absolutely love the conditioning after strength! Your workouts are amazing 💜

Jessalyn

W2/D1: Legs and Core Get Stronger 3.0

Allison

Cathy

W2/D2 Chest and Back Get Stronger 3.0

Love the variation of workouts! ♥️ By far my favorite program I’ve ever done to date

Mindy

Jaclyn

W2/D3 Bicep and Triceps Get Stronger 3.0

Ahhh!!!this workout is always so intense!! I love it!!! 🔥🔥🔥

Great lift and conditioning workout. 💪

Catherine

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

I love full body days since I can move quickly through from set to set since the muscle group is always changing!

That felt great! I’m going going back on the optional workouts that I missed earlier in the program to complete this program fully! 
I got through 4 rounds in 30 mins. I probably could of made one more round but ran short of time. Glad I did it!

5 rounds and I'm dead (good dead 😃)
Love this workout can be as hard/easy as I'd like depending on the weight used.

Hana

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!

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

Shaking!! 🔥 you don’t realized how strong you gotten until you can do a workout without modification I love that feeling! 🤗🤗

Cassie

Rylee

W3/D1 Legs and Core Get Stronger 3.0

The plank complex is a sneaky little bugger!!

W3/D2 Chest and Back Get Stronger 3.0

Had to modify due to gym availability and ability. I was a bit disappointed about that... but still walking away with jello arms and that gym high!

Conditioning was so hard! Modified almost everything but my arms are still shaking 💪

Some of the move were very advanced… thank goodness for modifications 😅

W3/D3 Biceps and Triceps Get Strongr 3.0

Hands down best program I’ve ever done. The variation keeps it interesting and fun!

Tracy

Great workout, reminded me why I love weight training ❤ Thanks!

Nicole Loewen

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Great workout! These whole body workouts are great, I really like how they are laid out! Thanks!

Woah!! Love this one!!  Only 35 mins, 6 rounds and I am soaked!! Sweat is gold! 🙌🏼🙌🏼💪🏼

W3/D5 Optional Full Body Workout

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

Loved this. I have had some days that I know I needed discipline over rest 😂. It's hard! I feel like it's definitely something you learn about yourself overtime. Thank you 💛

To Rest or Not To Rest

Just another reason to be grateful for working out, my body, and that leg day feeling 💪🏼💪🏼💪🏼

No matter how many times I do Bulgarian Split Squats, they still kick my butt!!! Such a great workout!!

This week is so good, I’m repeating it and going heavier

W6/D5 Optional Full Body Get Stronger 3.0

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