Name: Playbook - Hannah Bower - W8/D4
Uploaded: 2023-12-12T00:44:20.716Z
Duration: 30 min
Description: W8/D4

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

Divya

Vivi

Great workout! Definitely kept my heart rate up and was a challenge.

Sarah Mauricio

Shelby

Last round of B was total mind games... I love how you push my limits!

Warm Up:
x 8x DEAD Mill: 30 seconds on, 1 minute of walking

Workout: Full Body Circuit
A1: 20x Walking Lunges
A2: 12x Long Frog Jumps
A3: 20x Backward Walking Lunges
A4: 12x Long Frog Jumps
A5: 20x toe band squats
A6: 10x Burpees
A7: 20x toe band walks to tap
A8: 10x Burpees

Repeat Circuit A 2x

Circuit B:
B1: 20x Med Ball Slams
B2: 12x Push Ups
B3: 20x Side Med Ball Slams
B4: 12x Bicep Curl to Shoulder Press
B5: 10x Walking Lunges w/ Med Ball Slam
B6: 15x Plank Dips
B7: 20x Med Ball Slams
B8: 10x Russian Twists

Repeat Circuit B 2x

Cooldown:
x Stretch – watch video for reference

Deadmill

- Stand tall, holding dumbbells by your sides
- Step forward and plant your foot, pressing the floor away to return to a standing position

Walking lunges (dumbbells)

-Jump as far as you can using your arms for momentum
- Land bending your knees bringing your glute close to the ground
- Repeat

Frog jumps

Using dumbbells or straight bar

Exhale as you stand

Knee tracks over 2nd and third toe

Press through your heel and use hips to stand! More pressure in your hips rather than your knee!

Walking lunges

- Place a mini band on your feet
- Step side ways
- Flex at the hips and knee coming down for a squat
- Come down until your legs are at 90
- Stand up returning to the initial position

Toe band squat

- Place your hands in front of you
- Hop feet back 
- After landing in a pushups position, hop back

Burpee

- Place the band on your feet
- Start with a hip wide stance
- Push your hips back and come down slightly 
- Walk sideways

Lateral band walk

Circuit A

- 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

Med ball slam

- Lie on the floor face down and body straight with your toes on the floor and your hands shoulder with apart
- Make sure you are holding your torso up at arms length
- Lower yourself until your chest almost touches the floor 
- Press your upper body back up to the starting position and squeeze your chest

Pushups

- Curl the dumbbells up
- Squeeze your video at the top
- Press the dumbbells overhead

Curl to press

- Step forward holding the ball over your head with arms fully extended 
- Slam the ball beside your foot
- Grab the ball off the bounce 
- Bring your opposite foot forward returning to the initial position

Med ball slam with walking lunges

- Place you elbow on the floor and the side of your feet on the floor
- Lift your body up off the floor
- There should be a straight line from your shoulder to your feet
- Bring your hips down towards the floor
- Come up engaging your core

Side plank dips

- 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

Circuit B

W8/D4

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

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

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

Maddy

W7/D3

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.

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

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

W8/D4

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