Name: Playbook - Hannah Bower - Week 3 Day 4: Full Body
Uploaded: 2023-12-12T00:44:19.731Z
Duration: 45 min
Description: Week 3 Day 4: Full Body

Back after taking 5 days off from a very bad cold! Gave myself grace and only finished 1 round, still not 100% back to feeling better so I figured I needed to ease into it.

Chalandra Butterfly

Mindy

Had to take 2 weeks off due to me and my kids being sick, so I only did 2 rounds again, but still got a good workout in! My 6 month old also helped by making me hold her during the “non weighted”movements lol

Christine

That was tough!! Got through three rounds!

Adrianna

Sent you a pick of the adjustments I made and why 😁

Jessica

GREAT sweaty quick full body day!!! 💪🦵🥳

Cynthia Contreras

I added in a weight for the lower body stuff. This workout goes so fast!!! 🦵💪🔥🍑🤩👊

Lindsay

Wanted to go through one more time but time didn’t allow it. These moves were really challenging, but that’s what we need to see changes!

Katie

Did two rounds at 45 seconds each. Shorter than usual but still feel great

Delaney

Normally I don’t love repeating workouts so soon but it was kinda fun to see how I’ve improved. I remember last time being spent after two rounds, and this time I was tired but ready for round 3. I’m dripping sweat!

Celine

Needed something full body, quick and effective!

Madison

I did three rounds this time! It was challenging!

Mariana

Kayla

Don't remember how many rounds I did the first time but I know it was less than the 3 I did today... also got through Kang squats with no breaks to reset each time.!!!! Made it through bear crawls but switched to a hold on the 3rd round #sweatisgold

all of the prone positioning is a bit overdone for me specifically but that’s the nature of the app w variety :)

Jessica Mccauley 

Taylor

Keri

This time felt so much easier than the first time! I can really see my core strength improving!

Maria

Playing catch up. I worked long hours this week and skipped this workout a few weeks ago. Squeezing every movement in while having my “off” work week from the regular week 6 schedule workouts I should be doing! This was a great burner!

Janine Ducharme

This is my FAVORITE type of workout. I always thought I was all about slow and heavy weightlifting but it's kind of fun to see how much I can kick my own butt using mostly just my body 😂 great week of workouts!!

Cassandra

Only had time for two rounds but I pushed hard and it was awesome!

Anjelica

Love this!! Only about 20
something minutes but damn I am out of breath and sweaty 🥵!! 😆😆

Nikki Ouk

I got three rounds in but it was a struggle

Jackie

3 rounds is all I have today, but drenched and alive! Thank you!

Elaine

Love this full body cardio! Added another round for three rounds today. Next time I will try for four! I do feel stronger than the first time I did it and I’m so excited about that win!

Sheina

I only gave myself enough time for 2 rounds but pushed it hard! 💪🏼🔥🦵🏼🔥

Slight modifications because of a recent hip surgery, but pushed through 4 rounds and pumped I did!

Becky

Sarah

I needed this today. Last week was a mess. Trying to reframe my thoughts about January because it started in the pooper. 😅 Working to tell myself to take each day at a time and that my mood sets the tone for my day 💛

Caitlin

What a great HIIT workout and so fast! No pushing my body to the extreme, just a great workout to get my body moving.

Was hoping to go for 4 but I’m still feeling a little drained today so we got 3 rounds in and I’m proud of that.  (Working out solo today and I almost gave up 😬)

Andy

This time I only had time to aim for 4 because I have to get ready for work 💪🏼 but definitely still had enough in the tank to continue for 1 more round🥳.

I couldn't do the bear crawls with good form so on my 3rd round I did bear plank and FOR THE FIRST TIME EVER I WAS ABLE TO MAKE IT TO 45SEC. When I started the core guide I couldn't even do 20 sec hold, so this felt awesome. Wasn't easy but was an accomplishment. Same with the pike push-ups. When I started working out again in Feb, I couldn't do them. 

I noticed my core (upper TVA) is weaker when doing dips on my left side 🤔 so I had to keep an eye on that and make sure I include upper TVA ab wraps when doing them next time. 

Anyway, this is super long. Sorry 🥵

MERRY CHRISTMAS AND HAPPY HOLIDAYS TO YOU AND THE AWESOME TEAM! 🎄💕

Patricia

Ran a mile before and then did 2 rounds! Felt good to get my heart rate up!

Rylee

Awesome- even got my 5 year old to make it 4 (modified) rounds with me 😊

Lisa

Love this one! A true full body that gets the heart rate going 💪🏼

Chelsea

Patty Southcott

Managed to squeeze out 3 rounds! Super difficult but well worth it. I always leave the HIIT workouts feeling stronger. 😁

Jenna

Leona

3 rounds. Took last week off for vacation. Exercises last week we're walking around amusement parks for 8 hours.

Alexis Chance

Great! Did 2 rounds and also ran 2 miles! Felt good.

Ashley

Video kept freezing once I went through it the first time. Had to close and reopen app. Outside of that ran through it 3xs (baby started crying). Good times as always.

Bridgid

Woohoo! First workout since beating COVID. Only did 2 rounds since I was off for 2 weeks, but it was good!

Makayla

Woohoo, did 3 rounds! My baby woke up from his nap and joined me on the last round. It really is fun watching him smile while we workout together. I was able to add weights when you suggested. Definitely seeing some progress! Thank you Hannah!

I didn’t complete this workout but wanted to mark it so I knew where to start off next. 

I’m moving straight into week 4 and going to kick some ass this whole week!

Taylor Jackson

Got in 2 rounds, it was all the time I had! Definitely felt stronger by the end, tired....buuuuuut stronger!

Marie

my third week working out four times a week. My strava said I raise my exercise load  to 50% Happy with that.  Hope to get more consistence with my running, since is getting cold and rainy these days and I´m not feeling very motivated to run. Either way Im showing some progress. I felt some pulling on my pubis bone and adductors when doing the twisting kick exercise on bear pose.. I dont remeber the name of the move, I did activate my abs for the move and it was a bit better, but still feeling it. maybe Im still too weak there, not sure Im doing something wrong.
thanks again for all your help and advice.

Monique

So many wins today! More weight on my KB pull through, 3 FULL PUSHUPS to start each set before modifying to knees (and oh the range 💪💪💪so proud of me), and while they were not super fast, today I actually bear crawled through3 sets of those babies!!!!! Lastly the thing I'm most thankful for us the amount of core control I felt throughout the workout but mostly on those full push-ups!!!! I saw results with get stronger 1, but man o man these last 3 weeks in 2.0 have been like leaps and bounds!!!!!! Thank you Hannah!!!!

Paige

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

Week 1 you did two rounds... this week lets see if you can do 3 or 4 rounds!


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 3 Warmup

Week 3 Day 4: Full Body

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

Beatrice

Kevyn

Jillian

Week 1 Day 1: Legs

Kiki

Sometimes you need a good humbling laugh in the gym. The Posterior Plank Pulses definitely were not accomplished today. Will be something I can work towards

Morgan

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

Teresa

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

Amanda

Week 1 Day 4: Full Body

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

Michelle

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!

Marnie

Week 2 Day 1: Legs

Lauren

Week 2 Day 2: Chest and Tricep

Carina

I'm so happy with this program!!! Seeing small victories !!

Week 2 Day 3: Shoulders, Glutes, Core

This is literally my all time favorite workout to sprinkle in every week or two!

Great workout to do anywhere! Perfect for when traveling!

Week 2 Day 4: Full Body

I did one of your hiit workouts and that was amazing!!! 🔥❤️

Ludim

Went for a 2 mi run followed by some outdoor mobility work today. The daybwas beautiful and the work felt good!!!!

Week 2 Optional Cardio

I’m so glad for these chats! When I need them they are here for me. I’ve had a rough week, super sick with body aches and fever so a workout didn’t happen. Even though I’ve only been maintaining one workout a week, I knew breaking my streak on the calendar would be hard to get back from. So a talk about motivation to keep me consistent!

Cristine

I love these little nuggets of mental health goodness ❤️ today was a day that I was lacking motivation and needed to hear the word “discipline”. Thank you both!

Mindset 3: Motivation

I wish there could be more visual instruction or directions for using more standard dumbbells that are rounder or bulkier to hold. I don’t always know how to hold them for certain exercise like the good mornings

Liana B

Love the strength I’ve gained and how noticeable it is after just 2 weeks…. Kinda crazy … still not a fan of conditioning 😅 much more into strength training

Week 3 Day 1: Legs

Skipped the conditioning (motivation was lacking) but my arms felt the burn heavy 👏🏼

Mackenzie

Week 3 Day 2: Back and Biceps

Burn city but I love pushing myself passed what I thought I was capable of

Such a good workout! One of my favorites!

Emily

Mariah

Week 3 Day 3: Shoulders, Glutes, and Core

Love the optional cardio days that give me a little bit of freedom but still maintain structure👏

Did it yesterday. 5 miles of hiking 4000 foot elevation gain. It was a spontaneous hike, and should have said no to it after our leg day. This mama is tired!

Ashley Powell

Did a mix of walking, running, and sprinting since I haven't been feeling it lately. Sweating bullets!

Rachel S.

Week 3 Optional Cardio

This one hit different this time around. My first go through this program felt like a breeze. Life has changed in so much ways that this time through feels and looks so different BUT everything rang just as true as it did the first time I heard it. Last year I was guilty of giving myself too much grace I think. This year I'm definitely having a better balance of discipline (and honesty). Thank you Hannah and Michal

Love this journey we are all on together. I think I go through aspects where I give myself too much Grace or I have too much discipline. I fall into patters that are extreme on both ends of the spectrum and I think that is just the rollercoaster of this journey plus added postpartum.

Grace and discipline are definitely hard to balance. Thank you both for sharing your thoughts.

Mindset 4: Discipline and Grace

It was SO good.. I seriously feel amazing with these workouts consistently

Karly

Week 4 Day 1: Legs

Wish i would have had heavier weight but I added reps because I used what was available! Good workout and quick which was helpful

Sheeeeesh 😤😮‍💨 chest and tris are dense after that life

Allie

Week 4 Day 2: Chest and Tricep

I’ll be honest .. That one was really humbling

Kara

Week 4 Day 3: Shoulders, Glutes, Core

Got 5 rounds ! And I didn't modify anything but the push up to superman!

My favorite workout I come back to at least every other week!

Week 4 Day 4: Full Body

I did leg day conditioning and recovery yoga for my cardio today. I LOVE this day so much because it lets me knock out any of the conditioning that I either didn’t have time for or physically could not complete that day.

Skipped to do 30 min peloton today and will do full body tomorrow

Got a 4 mile hike/run in ... the weather wad gorgeous!

Week 4 Optional Cardio

Exactly what I needed to hear again this week! Thank you wonderful ladies

I’m so happy you guys shared this. Ever since having a baby, I have been obsessed with the scale and getting my body back. Within a couple months (and after sweating off many many pounds of water weight) I was back to my before pregnancy weight. But then after having to stop breastfeeding early for many very unfortunate reasons, I gained 6 pounds I can’t shake. It has been hard for me since no girls I know weigh as much as me. BUT right now I am the healthiest and most in shape I have been for years (probably since running high school track with Michal 10 years ago). Plus I’ve always just been pretty muscular. And if I am all those things now, but I weigh more, then I don’t need the cherry on top! I never liked 🍒 anyway 😜

I needed to hear this today. Thank you guys!

Mindset 5: Why the scale shouldn’t be your only goal.

Never expected the tri-set to be as challenging as it was 😂😂 I’m shaking 🫨

That was a good one! Legs are on fire! Loved the end conditioning!!

Brittney Howell

Week 5 Day 1: Leg

Got a little ballsy on the chest press and upped weight on the second two rounds. Couldn’t quite complete all reps at that weight- but felt great going until failure

Week 3 Day 4: Full Body

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