Name: Playbook - Hannah Bower - Week 5 Day 5: Full Body
Uploaded: 2023-12-12T00:44:20.039Z
Duration: 50 min
Description: Week 5 Day 5: Full Body

This was far too hard for me and I got super discouraged, even with modifications. Gonna keep at it though.

Adrianna

Oh my goodness!!! Was it just me or was that extremely challenging!?!?!?

Chalandra Butterfly

Hana

Loved that booty burnout!! Such a nice switch from using dumbbells, a little stretching and body strength!

Anita

A little short on time, so I did one less round each circuit. And it was still a great workout. Whoop

Mariah

Allie

Teal

I was dead by the time I got to the bottom burn out so I skipped it
I also modified 3rd set to renegade rows with weights 💪 just to make sure I could keep good form
#sweatisgold

Cynthia Contreras

Megan

Morgan

Woah!! I am dead 💀 I modified the heck out of this workout too lol

Nikki Ouk

This is my favorite full body workout!! I love doing it on the weekend mornings! 💪

This was probably my favorite workout of the program this far. It was challenging and I loved the ab challenge at the end

Katie

Delaney

Saraï

I had some choice curse words for this workout! So tough but so good!!

Brennan

Holy crap. This made me feel as if I haven’t been working out 3+ days/week 😭 definitely won’t be doing the conditioning/burn out today, as I will be puking and fainting instead 🥲😆

Celine

Brittany

I was not ready for that!!!! Those sets were killer!!!! 🔥🔥🔥

Brutal and simple as always! LOVE the burn

Danielle

Wow!! That workout may be my new favorite! Definitely saving this one for later!

Wooweee! 10 second break in the beginning gives me hair enough time to wipe off my sweat 😆 everything burns! Such a great workout. Thank you Hannah and Michal!

Keri

Shawnia

Did two rounds of the ab burner and holy moly!

Taylor

Wow! The hardest so far! Pushed through and feeling strong 💪🏼

Hannah Campbell

Hannah! I think even my shins are sweating. Oh my. One thing I like about this program is that I can do this at home, even if the dumbbells I have are a bit heavy for this workout specifically. Definitely a time saver when I don’t have time to drive to the gym before a work day.

Jenna

Rachel S.

That was a crazy burner!! I’m feeling that in my quads, glutes, shoulders and especially the core towards the end. Thank you!!

Janine Ducharme

THAT BOOTY BURNOUT ABOUT KILLED ME. that is all 😂

Caitlin

I'm burning everywhere 🔥🔥 a great start to my rest weekend

Cassandra

Had no idea there was a 5th day last week! Looks like I’m adding it to this week!

Jackie

Holy crap 😅 I have a love/hate relationship with this workout. Definitely didn’t finish the whole thing - but I’m SUPER excited to tackle it again once I’m stronger! 💪🏼

Burn baby burn! Had a hard time with the abs, got front neck pain 😕

Those supersets were killer 🥵💀 loved the booty and ab burnouts at the end!

Laura

I think it was still a great workout.  I just despise Bulgarian split squats. 🥴

Andy

Very challenging but so satisfying when I finished it all. That ab burner at the end is no joke!

Sarah

O.m.g.  those legs at the beginning..... Oh!  And on the last lower body burner, i finally finally finally got my left quad to activate!  Yes yes!

Leigh-Ann

I had to do some modifications like breakdown the splitsquats/RDL into just splitsquats and then the RDL. The last strength superset had to be cut short after 2 rounds because of having issues with my breathing. I have been sick all week, so I decided to stop. I did the circuit once for each leg and the abs burn out. Trying to be better about listening to my body. Especially being 4.5 weeks pregnant. Either way, I feel like a had a good workout 🔥💪🏼. Ready to start my last week of GS 2.0 tomorrow

Patricia

One of my faves! Love the added flow portion🙏

Corie

Jen B

Had to cut this in half due to time (2x through each superset; 1 booty burn each side; 1 ab challenge) - need to try again at a later date doing all rounds.

Anne

Oh, my core was way too weak to do the Conditioning in this one, I also think my flexibility made things more difficult. 🤔

Marie

Erin

The ab and booty burnout at the end were no joke! Currently sprawled on my mat recovering. 😄 I love the feeling of accomplishment though and as tough as the workouts can be I’ll keep coming back. 🤩

Hardcore, i only did ist 3times. I died🥵

daniela kopp

Sarah Sockwell

Love love loved this workout! I true full body, I can feel it in all the targeted areas!❤️ Thanks Hannah! You create the best and most magical workouts!

Shreya

Today is not my day. I didn't want to work out so I started with a shitty mindset. I'm super tired and sore. I got 3/4 of the way through and had no energy or drive left. I tried to discipline myself and push through but my muscles physically are fighting my mind. I'll try again in a couple of days.

Makayla

So far in this program, we have utilized Full Body days as HIIT and circuit training.

This Friday your full body workout will be a compound strength LISS (low intensity steady state) workout.  THIS does not mean easy. Your heart rate should be elevated throughout the entire workout.

Your heart rate may not spike as high as a true HIIT, but our goal with this workout is to maintain your heart rate.Find a pace, minimize rest time, and keep your body moving.

This warmup consist of mobility and strengthening exercises that will get your body ready to move but will also help address common postural imbalances.

Form: 
- In a duck squat position (feet flat, knees pointed outward, booty to heels) shift your weight from side to side.
- If it feels good use your elbows to press your knees further outward to open up your hips.
- Then you'll keep your feet where they are at, lift your butt in the air keeping your back flat to stretch your hamstrings

Duck Rocks + Hamstring Stretch

Form:
- Laying facedown stretch your arms out in front of you
- With your thumbs pointed upward lift your arms as high off the ground as you can
- Swing your arms in a controlled manner to a T-position with your thumb still facing the ceiling.
- Once your arms are at a T-position rotate your arm to protect your shoulder so that your thumb is facing the ground.
-From the T-positon with thumbs down swing your arms to meet  on your lower back. 
-Repeat everything in reverse order
-Then after your Butterfly Y's you do standard supermans
-Lift your chest and legs off the ground at the same time as high as you can
-Squeeze your butt

Butterfly Y’s + Superman’s

Form:
-Laying on your stomach take one leg and swing it backwards over your body so that it rolls to the other side near your glute
- Your hips, chest, and shoulder should come off the ground
-Pause and feel the full body side stretch before rolling to the other side.

Scorpions

Form:
-hands underneath shoulders
-squeeze your butt 
-lift your chest as high as you comfortably and safely can
- keep your shoulders away from your ears

Upward Dog/ Cobra

Form:
- Start feet together and jump to a wide stance
- As you're jumping be prepared to land into a squat position
-Land in your wide foot squat and as you come back up jump to a narrow stance
-Land in a narrow stance squat
-Repeat

Gate Swings

Warmup Week 5

This is a monster superset. You will do a reverse lunge ( go as heavy as you can) into a knee drive (working strength, balance, core, coordination) and you will superset it with a bulgarian split squat and then into a single leg (back leg still up on a bench) romanian deadlift. This one will work core, balance, glutes, hamstrings, and quads.

Recommended reps: 10-12 per side

Recommended weight: medium to heavy 

If you are using light weights: add pulses at the bottom, add 10 reps, add a booty band

If you are using a barbell: 8-10 reps

Form:
- Start with the weight on your shoulder of the opposite front leg
- Step back with the foot with the weight on the shoulder and lower down until knees are 90 degrees
- Push through your glute on your front leg to bring stand up
- With your back foot drive it up to a 90 degree angle
-Lower back into a lunge

Reverse Lunge to Knee Drive

1 rep= 1 Bulgarian Split Squat + 1 SLRDL

Recommended reps: 10-12

Recommended weight: medium

If your weights are light: add 10 reps, add tempo 

Form:
- Start with the weights in either hand
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up
- You'll go straight into your SLRDL
- With a slight bend in the knee, hinge at hips with a flat back until the weights touch mid shin
- Engage your core and stand back up.

Bulgarian Split Squats into Single Leg Romanian Deadlift

Reverse Lunge To Knee Drive SS Bulgarian Split Squat SRDL

The burn you just felt on your legs... we are going to recreate it with your arms. Your first movement will be bicep curl into a shoulder press. Again, these will work best with weight that will challenge you. 

You'll superset with a bent over reverse fly into a tricep extension. This movement you may need a lighter weight than the curls to press, but still challenge yourself as much as you can!

1 rep= 1 curl + 1 press

Recommended reps: 10-12

Recommended weight: medium

If you have light weight: add 10 reps

Form:
- Hold the dumbbells with your palms facing you
- Curl the dumbbells to your shoulders by engaging your biceps
- From your shoulders twist your wrists so that they face away from you
- Press the dumbbells overhead
- Come down in reverse order

Dumbbell Bicep Curls To Press

1 rep= 1 reverse fly + 1 tricep kick back

Recommended reps: 10-12

Recommended weight: medium

If you have light weight: add 10 reps

Form: 
- Hinge over at the waist ( engage your core)
- Keep a slight bend in your elbows
- Start with the weights touching and then using your rear delts, lats, and  scapula abduct the weights shoulder level
- Lower back the weights and pin your elbows to your side
- Extend your weights back into a tricep extension

Bent Over Reverse Fly to Tricep Kickback

Bicep Curl Shoulder Press SS Reverse Fly  Tricep Extension

This superset will focus on strength, mobility, and coordination.

1 rep= 1 pushup + 1 KB reach through
 
Recommended reps: 5-6 per side

Recommended weight: light to medium

Form:
- Start in a pushup position (core engaged, back flat, spine neutral)
- Perform a pushup
- Take your weight and sit your hips back into a downward dog
- Touch the weight to your opposite toe
- Come back to a plank position
- Repeat on the other side

Push-Up Kettlebell Reach Through

1 rep= 5 squats+ 5 pulses 

Recommended reps: 5

Recommended weight: none (but can add a band for assistance)

Add a band to help modify! Tie a band to something sturdy and hold the other end as you lower and come back up.

Form:
-In a kneeling position engage your core
- Tuck your hips so that they are in a posterior tilt
-Keeping a neutral spine and engaged core you will lower your torso as far down as you can
- Engaging your core and quads lever yourself back to kneeling with as straight as spine as possible

Heels Elevated Squat + Pulse

Pushup Kettlebell Reach Through SS. Bodyweight Leg Extension

PLEASE READ: This is a fun yoga-sculpt/ gymnastics inspired glute burnout. PLEASE READ: 

You will do all the listed exercises on ONE LEG before doing them on your other leg. In other words you'll do the circuit PER side, so all 4 movements you'll do on your right leg. You'll start the circuit over and do all 4 movements on your left side. 

I recommend starting with your right leg. For the first two movements you want your right leg being the one in the air, and the 2nd two movements you want your right leg being the one in the front.

Form:
- Start in a downward dog position
- Hips high
- Shoulder blades protracted 
- Lift your right leg into the air
- Engage your core and glutes
- Lower the leg and tap the ground and then extend it as high as you can
- Squeeze your glutes the entire time

Three Leg Downward Dog Taps

Keep your same leg in the air, and you'll go straight into knee to chest. 

Form:
- With your foot extended above engage your core
- Lower the foot and bend at your knee
- Squeezing your core you will drive  your knee as close to your chest as possible. 
- Repeat

Three Leg Downward Dog to Knee To Chest

With your same leg in the air pull it through exactly like you did with the knee-to-chest but this time plant your foot down between your hands.

Form:
- With your leg that was in the air for the previous two movements place it up by your hands
- Straighten your back 
- You will have a 45 degree bend in your knee, place your weight on this leg. KEEP YOUR BOOTY LOW
- Take your back leg extended bring it in to your core/ chest all while keeping the bend in your front knee

Shiva Squat

With your same leg still planted by your hands place your back foot down on the ground, engage your core and stand up to a low lunge

Form:
- In a low lunge with your hips hinged forward and all your weight on your front foot, back foot your leg is straight.
-Keep a flat back and reach your arms out by your ears
- Drive your back knee and then lower your elbows to do a crunch
- Extend outward

Heismans

Booty Burnout (read description)

Week 5 Day 5: 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

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

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!!! 🔥❤️

Lindsay

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

Week 3 Day 3: Shoulders, Glutes, and Core

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.

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

Week 3 Day 4: Full Body

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!

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.

Week 5 Day 5: Full Body

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