Name: Playbook - Hannah Bower - Week 1 Day 4: Full Body
Uploaded: 2023-12-12T00:44:18.702Z
Duration: 45 min
Description: Week 1 Day 4: Full Body

Teresa

Oh man. Short and sweet!! Loved this workout!!

Amanda

Liana B

Doing this program again since my hotel gym (stuck in an extended stay for work 😒) has a paltry assortment of equipment, and I forgot how much this program kicked my butt. Thank you for the variety of programs you offer. 💜

Jenna

Those bear crawls were harder than expected! 🤪

Nikola

Mariah

Great workout! Minimal weight but a lot of sweat and muscle burning!

Taylor Agee

Loved the tabata! Had to pause a few times to catch my breath so I could maintain proper core engagement, but got it done! 💪🏼

Krista

Makinna

I loved it! I just am starting to workout from a knee injury so I add some of my therapy moves in.

Shanna

Loved this style of workout, but felt like it was focused more on lower body. Also, wish it was less on the wrists but also understand it can be limited.

Jessica

Perfect workout to prep for a day of airplanes and airports 👍🦵💪🏋‍♀️🛫

Cynthia Contreras

I am sweating up a rainstorm! Those dancers were killer but loved the burn it gave and the intensity of the workout! 🤩

Kayla Stock

Love the Rabat’s circuits! Whew! Broke a sweat for sure

Taylor

Perfect!! Was fun and got the heart rate up. What more could I ask for☺️

Shelby

My legs were shaking! Excited for an active recovery day tomorrow to close out week 1.

Rylee

This was so great.  Some different moves that just felt good on a day where I was taking a break from weights but still wanted to feel the burn! And love working out side by side you!! 🔥🙌🏻💗

Michelle

Mary

Brittany

It was good! I modified a lot because I'm almost 2 months pp but really enjoyed this workout

Patricia

Three rounds (doubled the time the last round) super fun and challenging

Delaney

Jaclyn

I was having sharp pain in my pelvis region when trying to do the “ninja kicks” how can I modify??

Jadi

Divya

Ashley Powell

To be honest I hate this style of workout. But with Hannah going through the whole first round with us helped me so much to stay motivated and keep going!!

Julianne

This one is one of my favorites! Love the full body..even if it does kick my butt!

Nicole

Those plank breakers were something else😂

Miranda Wilson

Lisa

Holy shoot that was tough but good way to end the week!

Karlee

3 rounds! That was a fun one - kept me mentally engaged. I loved the pacing and the variety of moves. I am sweating!

I was only able to do 1 1/2 rounds but it still felt amazing!

Keri

Felt like I was going to pass out with 2eorkouts left in the 2nd round. Had to stop early but I still did it!!

Rachel

Aissa Trevino

Girllll. Loved this!! Was a nice change from set weight lifting.

Lauren

I am sweating and out of breath!! Love it!! 🤗🤗

Nikki Ouk

Rachel S.

My favorite type of workout. Fast pace with a lot of variation!

Cristine

Wow. Definitly made me feel week😂 those plank breakers are ruthless!! But I got through two whole rounds!!

Amazing short burner workout!! Loved it!! I added weights for more resistance, felt good!

Janine Ducharme

Started this program over because it’s that good!!

Hannah

I love this workout! Short, sweet, and to the point!

Shelby Hosman

Burn burn burn! This was so effective. Just what I needed

Cassandra

Between a stomach bug and spring break, I didn’t get to work out for over a week. This was the perfect workout to come back to! Loved it!!

Brittani

Wooooweeee that was a SPICY one!!! 🤩❤️‍🔥

Amber

This is a Tabata workout, which means you’ll do each movement for 45 seconds and then rest 15 seconds. 

There’s 12 movements, and you’ll go through this circuit twice for a total of 24 minutes. 

If you’re feeling it go through it one or two more times! 

Movements:
-curtsy lunge to knee drive 
-kang squat 
-fast bear crawls 
-KB pull-throughs
-Deadbug hold + pulse 
-lunge to knee drive 
-side plank dips 
-pikes push-up to downward dog scapular push-up 
-break dancer planks aka ninja kicks 
-squat pulses 
-calf burnouts 
-Superman lifts

Each day you will do a warmup that is filled with corrective exercises, mobility, and will get your full body prepared to put some work in!

1 rep= 1 pull + 1 shoulder roll

Form:
- With or without a band engage your core
- Pull the band or focus on abducting your arms to the side while engage your scapula
- From there with as wide as grip as feels safe and comfortable roll your shoulders back so that your arms perform a half circle
- Repeat

Rear Delt Pulls + Shoulder Rolls

10 per side

Form:
- Start in a child's pose position; knees and forearms on the ground, hips seated back and low onto your calves.
- Press one elbow and forearm into the ground
- Drive your other elbow back above your head opening your thoracic spine
- Try and open your chest as much as you safely and comfortably can

Preacher Tilts

Form:
- Sit on your butt
- Take your front leg and put it at a 90 degree * or as safely close to 90 as you can go* in front of you
- Take your back leg and put it at a 90 degree* or as safely close to 90 as you can go* behind you
- Roll back a little bit on your butt and switch which sides is in front. You will pick up each knee by rolling your foot flat on the ground and then laying your knee down on the other side to make the 90 degree in the opposite direction
- If you can, see if you can do it without using your hands as assistance

90/90 Swivels

1 rep= right foot, left foot, frog hop

Form: 
- Start in a plank position
- Place one foot by your hand 
- Lower your hips, squeeze your butt, and engage your core
- Feel the hip flexor stretch for 1-3 seconds
- Switch sides
- Then do a fog hop where both feet jump to your hands
- Keep your butt low

Lizard Lunge + Hop

Week 1 Warmup

Week 1 Day 4: Full Body

Chalandra Butterfly

Re starting this challenge... I don't remember how many I got last time but today I'm starting off with 13

Kelsey

Week 1 Day 0: Welcome!

I pushed myself so hard last week even after being exhausted that i overtired my back muscles not letting me move!! So learning this now to stop n just was so much goal driven that took 3-4 days off the gym to give myself a second chance n not being hard on myself

Gurpreet

Loved these practical, simple tips even as someone who has been exercising for years.

Kimberly

Goal - Instead of staying up late watching TV after my kids go to bed , I’ll go to bed earlier so I can get up at a decent time
to make it to the gym

Anna

Mindset 1: Getting Started

Kevyn

Jillian

Perfect addition to get back into weights while still focusing on my runs!

Abbie

Week 1 Day 1: Legs

Wow I'm trying "getting strong" workouts! 👌🏻🤜🏻🤛🏻 Excellent

Eugenia

Posterior plank pulses were humbling! You were right, they look simple, hahahaha they were not ☠️

Danielle

Posterior planks were hard definitely something to work on.

Sarah

Week 1 Day 2: Back and Biceps

Had to modify a few exercises due to knee issues, but overall loved the circuits

Another awesome and enjoyable workout!! Starting to feel strong again

Week 1 Day 3: Shoulders, Glutes, and Core

I did this for a Saturday workout after week 2!!! I feel unstoppable!!!

2 miles today while on vacation... so proud of myself. 
This program is the best

Week 1 Optional Cardio Workouts

Practical, sustainable, and enjoyable ❤️ and ditch the perfection 🥹 my heart needed this. Thank you for helping me to reset my mindset!

Elizabeth

So sweet and fun to get to know you guys more. Appreciate you keeping it authentic and realistic :)

Alexandra

That was such a great message!! I absolutely loved it! I’m excited about getting to listen to these.

Cassy

Mindset 2: Consistency

Grace

I was in such a funk with my workouts.. so glad I gave this a try! Bringing me back to love working out.. teaching me to workout to get stronger not focus on killing myself to burn as many calories as possible!

Week 1 Day 4: Full Body

Community

More workouts from Hannah Bower