Name: Playbook - Hannah Bower - W7/D3
Uploaded: 2023-12-12T00:44:20.322Z
Duration: 30 min
Description: W7/D3

Divya

Done! Kicked my butt! One of the exhaustive workouts💪🤸‍♀️

Maddy

Warm Up:
28x alligator chops, 20x standing toe touches, 20x gate swings. 10x RDL to 10x Levers, squat
hold for 1 minute

Circuit: Full Body

Circuit A: Each exercise performed for 1 minute with 30 seconds of rest in between each exercise
A1: sit up shoulder press
2: Mini Band Arnold Press
A3: Medicine Ball Slam
A4: Side Lunge to Bicep Curl
A5: Mt. Climber Twists
A6: Resistance Banded Toe Walks
A7: Skater jumps+ row
A8: Glute Bridge w/ Lateral Raise
A9: Jumping lunges
A10: Russian Twists
A11: Squat Jump
A12: Plank Pushups

Repeat Circuit A 2x, rest 5 minutes in between each set

Cooldown:
x Stretch – watch video for reference

Sit up to shoulder press 30 Sec each side

- Start by placing a band below your wrists and holding the dumbbells with the palms of your hand facing you
- Press above your head-turning the dumbbells until your palms are facing away from you
- Revert the motion bringing the dumbbells down

Banded Arnold press

- no med ball, do burpees! 
Grab a medicine ball and stand with feet shoulder-width apart
- Begin by reaching back as far as you can holding the ball
- Swing arms forward and slam the ball against the ground in front of you as hard as possible
- Catch ball as it bounces off the ground and repeat

Medicine ball slam

- Start with your feet at a shoulder width stance holding two dumbbell by your sides
- Step sideways 
- Push your hips back and come down 
- Keep one leg completely extended
- Curl the dumbbells up in the bottom position 
- Step back to the starting position

Side lunge to bicep curl

- Start in a push up position, pressing your hands into the floor and keeping your lower back flat by squeezing your abs
- Bring one knee toward the space between your hands and do not let the foot touch the floor until it has returned to the original position

Mountain climbers

- Place band just above your knees
- Push your hips back
- Walk forward keep your body in squat position

Resistance band toe walks

Skater + row

- Lay on the floor with your knees bent
- Push through your heels bringing your glutes off the floor
- Curl the band and squeeze your biceps as your come up

Glute bridge with resistance bicep curl

- Start with one foot in front of the other in a hip with stance 
- Jump switching the position of your feet in mid-air
- Bring your back leg down until both legs are 90 degrees
-

Jumping lunges

- Sit on the floor and lean back until your back is at 45 degrees and your legs are off the floor
- Extend your arms or hold a ball and turn from one side to the other

Russian twists

- take out jump if need be and go to a toe raise! 

Start with your feet at a shoulder width position
- Push your hips back and flex at the knee to come down
- Come down until you break parallel
- Explode up pushing through your feet

Squat jump

- Start with your elbows on the floor
- Extend one arm followed by the other
- Come up to a push-up position
- Keep your core engaged through the movement

Elbow plank pushups

Circuit A

W7/D3

I liked this one. I had to switch it up for at home for a couple of things but it got me moving!!

Caitlin

James Marie

Loved this! Great challenge, got all the little and big muscles. Sweat city, and minimal equipment. Perfect!

Sara Zaki

W1/D1

This one had me feeling out of shape 🤣🤣🤣 it was a good workout that made me sweat!!

Great, is there any substitute for the ball slam? I don’t have a medicine ball. Thanks

Stephany Rojas

This was rough. Legs were on fire! But loving it!

Karen

W1/D2

This was a good one! Good way to start a Monday. 😊

Taylore

Loved this!! I did 60 on-30 off, 45 on-20 off, and 30 on- 15 off for extra challenge. Great sweat!

Ashley Jennings

W1/D3

Maura

I cud really feel the burn by the arch lifts 🔥loved it

Lizzy

W1/D4

I am so happy that i found u Hannah! I feel so much difference and more stamina 😊😊😊

W2/D1

Another butt kicker. Really like the 1 mile run added to the warm up. I used to run a 5k 4 times a week, but now I am down to 2 for now. These workouts have been great to mix up exercise

Paige

Great workout, helping me towards my pull-up goals!

Mhairi

W2/D2

Eeicka

W2/D3

Aziza

Really didn't feel like working out today but so glad I went and got it done!

W2/D4

Major shoulder burn with this one  feels good!!

I had to modify some exercises because i am doing it from home ( we are still in lockdown - Melbourne, AU) but it was awesome 👌

Maria

W3/D1

It wasn’t clear as to whether to do 20 reps in a ladder sequence or just 20 reps.  As for reverse lunges if it’s a ladder of 7 sets , it’s way too much considering all the progressions that lead to this workout. It’s like taking a program from 35% to 80% in one workout.  Also I managed to complete the squats but there were no squats in this whole program so to just jump on to such aggressive workout can be unattainable . Otherwise thank you . Love this app!!!

Flora

👍done! Feeling so great to get this in

W3/D2

Great workout  feeling great for the rest of Saturday now!

This made me sweat so good! The mountain climbers were very challenging. Took me just over an hr to complete

Tiffany

I am addicted to sweat, putting tick when I finish exercise...love it! Thank you😁

W3/D3

Stephanie

Sweat is gold! Tougher than it looks but powered through!

W3/D4

Didn’t burn a whole lot of calories but my LEGS are on fire!!!!!!

I altered it a bit so I could do it outside while my kids played! That’s what I love most about this app is things can be changed to fit your schedule!

Jordyn

It was great! Felt so good! Needed those endorphins 😊

W4/D1

Another great Sunday session, feeling the upper body pump! 💪

L9ve sholders, arms all upper body exercises 💖💖💖

Big day for me!! Worked out on vacation! Discipline kicking in hopefully

Sara

W4/D2

Woohoo 3 days in a row! The workout looks simple but u do it , it tests ur boundaries 😃😃

Killer Saturday Session, always harder than they look these ones 🥵

Finally got my wall sit to a minute! Super proud of myself - it was all mental!

W4/D3

W4/D4

Oh my god! That was sooo amazing! Its going to ache tomorrow in my upper body😛

I promised myself I would workout today and even though it’s late for me on a Sunday I did it! The only modification I made was to the scapular pull ups. I for the life of me cant think big circles. So instead I focused on just holding myself for 10-15 seconds. I have very little grip strength so I thought that was worth it.

W5/D1

When there are exercises that do one side like with the back step lunges, is it 15 each side for each round or 15 one side then round two is the other side?

Legs are jello after that but feeling strong 💪

Wooooo! I felt so strong today when doing my legs. And by the end I felt tired and so soo accomplished

W5/D2

I am a dead bug after this! I🤸‍♀️

The start to another week! Loving this challenge and this program!! Thanks hannah:)

Hannah

W5/D3

My arms and shoulders are fried. Felt so good.

W5/D4

Whats the replacement excercise for Abduction challenge.thanks u so much

Legs are burning 🔥  always a good feeling!

This workout was good but it took me almost 2 hrs! I get confused as to whether I’m supposed to do each set per leg or if I split the reps between legs or just one leg at a time

W5/D5

Arms and shoulders on fire 🔥 once again, great workout!

OMG!!! Only mod was assisted chin-ups 🥲🥲🥲 I DID IT. 💙💙💙 hope this stays up for a little so I can finish the 8 week program. I’m loving it

Thank you! Question on the shoulder series...is it 3 min. AMRAP each direction? 🥺

Barbara

W6/D1

The tricep push-ups were nearly impossible for me. I could have used an adaptation for us weaklings.

Alyssa

This one felt so good. Got half the squat jumps. Did half gate swings. But the rest was *chefs kiss* I even asked someone for help with a machine. Just feeling great getting more confident and comfortable in the gym

W6/D2

This program is so amazing. I can feel myself get stronger with each session! Love it!!

Mica Betts

Refreshing to have a quality leg day without a whole bunch of squats!

Holly

W6/D3

I’m looking for a good tutorial for the trap push ups. My elbows won’t go down or up at the same time

Samantha

Shelby

W6/D4

😍😍🔥🔥🔥I honestly enjoy all of your workouts but this one is definitely one of my favorites. I did this one at home so I had to modify the sprints for high knees and jumping jacks (I alternated each time).

Becca

W6/D5

Little sis tagged along for this one and it kicked both our butts!!

Filling the place holders would be awesome!! Also on the single leg 20-16-12 etc rep splits, are we supposed to do 20/leg? Or 20/set, making it 10/leg on that first set?

Lindsey

W7/D1

Holy shoulders Batman. That was a tough one.

Awesome great arm day. The rear delt machine💀💀💀

W7/D2

That burnout set was nearly impossible and made very little sense.  But I loved everything else.

W7/D4

W7/D5

Great workout! Just FYI you’re missing the videos from the second screen. Instead of 4 moves for each, there’s only 3 listed. I followed what was laid out on the first screen.

Sarah Mauricio

kielee

W8/D1

Missing rep/sets, so I did the usual 😊

Erin

Your leg days are always killer! I did 4 rounds of each superset. The workout lists 1 round for each, and that didn’t seem correct?

W8/D2

Exhausted!!! Way to create a killer upper bod workout

Alexandra

W8/D3

Did it! Dont knw how u make russian twists look so easy 😛 it takes so much of my core yo do it

Vivi

W8/D4

Wooooo I did it!! 🙌🏼🙌🏼 finished the year strong with the 8 week challenge :)

W7/D3

Community

More workouts from Hannah Bower