Name: Playbook - Hannah Bower - Week 4 Day 4: Full Body
Uploaded: 2023-12-12T00:44:19.895Z
Duration: 45 min
Description: Week 4 Day 4: Full Body

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

Chalandra Butterfly

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

Michelle

ded 🫨 added weight, got the same # of rounds, but in less time- slight mod in going for weight/rounds and not time

Allie

Taylor Agee

Psyched myself out before starting this one. So glad I did it! Had 30 minutes to get it done after my procrastination 😂😬🔥

Brittney Howell

Missed the snatches on the first rd so did 2 sets at the end

Makinna

Only got through 4 rounds today after a quick 5k.... upped my weight focused in on my form and let me tell you those 4 rounds left me full body jelly! 
#sweatisgold 💪💪💪

Cynthia Contreras

Made into round seven! Loved every minute

Delaney

6 rounds with 15lbs. In the future I think I can do 20 lbs and still get through 6 rounds

Paige

(Almost) 7 rounds at 30 pounds
This workout was a rollercoaster of emotions for me. Throughout these workouts I am really learning to turn off my brain and go to work. I have found that I am the one getting in my own way and my body is capable. I went from wanting to do the full 40 minutes and get 6 rounds, to wanting to lower the reps (especially the triceps) but not doing it, to wanting to only do 30 minutes, to convincing myself to do 40 minutes through tears, to finishing 6 rounds with 5 minutes left, to pushing through to get one more round done (except triceps, those were done lol) in those 5 minutes even though I could’ve been done at 6 rounds and no one would’ve known. I am learning to test my limits and to stop getting in my own way!

Celine

I do love this one. Saved for after the program too. Doing it in 115 weather was hard. I could only hang for 35 minutes due to a lot of fatigue 😩

Ashley Powell

30min 5 full rounds and 15 F.S beginning 6th round at 35#kb
Upper body did 25#kb.

Ludim

Only got 5 rounds in this time however I either added reps or weight to each exercise  #sweatisgold 
LOVE THIS PROGRAM!

Only had time for three full rounds but I maintained 15 on legs and 10 for arms on all three. That was a great little workout when I woke up kind of late this morning!

Cristine

5 rounds later I am very sweaty, great workout!!!

Charlotte

Great workout! I only got to 3 rounds with 35lbs. I started feeling a pinch in my ribs, but I think I just need to surg really good. All in all though, great!! I started I January doing your workout plans and I was 140 lbs. I'm proud to say I'm now 124 lbs and healthy/ happy!

Amber

I started with this one this week because I only had a short amount of time. I really liked doing something fast for my first workout! Great burn 🥵

Cassandra

Damn only did 6 rounds this time cuz of my stupid period and a toddler pulling my hair when I was laying down 🤣

Nikki Ouk

By far the hardest I’ve pushed myself. 
Wk2: 15lbsfor 7 rounds
Wk4: 20lbs for 8 rounds and finished with 1 round at 15lbs 💪🏽

Jackie

Elaine

Loved it!!!! AMRAP is one of my favs, it’s like challenging yourself to just do one more! I got one more in then last time 💪🏼🦵🏼🔥

Becky

Sarah

It was cut 10 minutes short with a hungry baby but I love this one!

Andy

7 rounds in 40 minutes. Needs improvement but I'm getting there!

Rebecca Milway

Last work of the year and the week 💪🏼🔥

HAPPY NEW YEAR TO YOU AND YOUR TEAM! My best wishes🎊🎉🌟

Patricia

Today's AMRAP full body felt so good...I love these workouts!

Krystal

Stephany Rojas

7 rounds!!! I can’t believe it. I didn’t think I could finish the last round because I had only 2 minutes left, but I did it!!! I can’t remember how many rounds I did the first time, but I know it wasn’t 7 😂😂

Keri

savannah

Did 3 sets in 31 min 30 sec. No rests between sets. Lifted 25-30lbs and then on the snatches and superman push-ups I dropped to 10 reps. Needed to stop because I had to be done by 630a to get my kids ready for school. I think getting 3 sets in is better then nothing! :-)

Bridgid

Went higher weight and more intentional in reps, so did less rounds but I feel like I got more effect from it

Ashley

I had a kettlebell but it would be nice if how to do snatches with a dumbbell and an alternative to the diamond crunches-seems advanced.

Martha Mollett

Got 5 rounds! One less than past time but I lifted heavier so that's a definite win!

Makayla

I didn't quite get to finish the 40 minutes but made it up in physical chores around the house! 😊

Marie

Twisted my pelvis last Sunday and have been out and in a lot of pain but after some chiropractor treatments, walking, and stretching it’s getting better had to modify because of my back. It felt great to get back into it. I was very upset that I couldn’t continue to follow the challenge workouts in track but then I remembered there is life and all the things that come with it. Thanks for all the lessons you have taught through the challenge. ❤️

Kayla

So far, my fave of all the Get Stronger 2.0 workouts, despite the format of the workout within the app!

Carrissa

Last time I did 4 rounds in 30 min using a 15 lb dB and this time I completed 5 rounds in 30 min using a 20 lb db!!! Honestly surprised how quickly I’ve developed more strength and endurance! So happy

Amazing as expected! I really liked this one! I got 7 cycles in

Gabriela

That was a mistake. 🤦🏼‍♀️ I was trying to start the workout. I’m sure it’s amazing as usual!

Felt so much stronger doing this than the last time!!!

Elli

5 rounds in 33 minutes. Same as last week but I increased my upper body weight!🥳

Melissa

5 rounds in a little over 40 minutes! Feeling accomplished on my lazy Sunday!

Morgan

I used a 10kg kettlebell again but this time completed 9.5 rounds which is at least 1.5 more than last time. I also had the courage to workout in just a sports bra the last 10 min because I wasn’t going to quit just because I was too hot with a shirt on even though I was embarrassed of my stomach. I feel so proud of myself after this workout.

Hayley

Rebecca

Oh man was I dreading this workout!  But got myself out of bed and gotter dun! Used same weight as last time (20lbs for upper, 35lbs for lower) and made six full rounds and 2 exercises. Last time I made it 7.5. But I’m not complaining. #sweatisgold

Megan

Stephanie

You have officially made it to the second week! CONGRATULATIONS!

So today is a 40 minute AMRAP (as many rounds as possible). 

What this means is you will set your timer for 40 minutes (or for however long you have) and go through the following circuit as many times as you can. When you are finished, please right down in the comments the amount of rounds you got through! You will need this in the future. Feel free to share it on the FB community page as well!

The goal with this circuit is to have 1 weight the whole time so that you never have to set it down. 

This weight should challenge your legs for 15 reps and challenge your upper body for about 10 reps. For reference I am using 35lbs. 

MOVEMENTS:
Front squat
Bicep curls
Tricep extension 
RDL
KB swings 
Snatches 
Push-up to Superman 
Diamond crunches 

This workout goes by the rule of 5’s. If after a few rounds your leg movements feel easy, you can go up in reps, but you must go up in reps of 5. So either 20 or 25 reps. 

If your arms start to get tired (if you are using heavy weight) you can drop the reps, but must be in reps of 5. So from 10 reps to 5 reps. 

You should start to feel a full body fatigue about 10 minutes in. 

If you only have light weight your rep scheme is 

25 for your legs and 15 for your arms. 

Remember adjust as you need to! You’ve got this!

This warmup has mobility and corrective exercises in it to not only get your body ready to work, but to also address common postural and body imbalances.

Form:
-Start in a lunge position 
-Engage your core 
-Scoop your hips forward (squeeze your butt and think about rolling your hips toward your belly bottom).
-Holding the pelvic tilt reach your opposite arm overhead as you lunge down.
-should feel a stretch in your obliques, hip flexors, and quad.

Posterior Pelvic Tilt Lunge + Reach

Form:
-Get on your hands and knees
-Back flat and engage your core
-Lift one leg at a 90 degree angle and perform as wide as a circle as you can
-Don’t tilt your body

Kneeling CARS

Form:
-Bring one knee up to a 90 degree angle (can use your hands).
-Turn it out to the side to 90 degrees
-Reverse the order
-Make the movement as big as you can

Standing CARS

Form:
-Standing with your back against a wall place your elbows at a goal post position.
-Raise your hands above your head WHILE keeping your back, shoulders, and elbows touching the wall

Serratus Wall Reaches

Form:
-Place your elbows against the wall 
-Retract and protract your shoulders 
-Slide your arms up the wall

Protraction/Retraction Scapula Slides

Week 4 Warmup

Week 4 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

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.

Week 1 Day 2: Back and Biceps

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

Jessica

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

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 4 Day 4: Full Body

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