Name: Playbook - Hannah Bower - Week 6 Day 2: “Cardio”
Uploaded: 2023-12-12T00:44:20.183Z
Duration: 50 min
Description: Week 6 Day 2: “Cardio”

Only had time for 2 rounds and im breaking a sweat!

Mariah

I love this program, this "cardio" day is perfect!!! 🔥🔥🔥

Cynthia Contreras

Delaney

Shawnia

This is really a leg workout disguised as cardio 🥲💀

Celine

Danielle

Mariana

Brittany

This workout is TOUGH! But I did better this time than the first time I did it…progress not perfection!!

Nicole

I definitely took breaks, but I finished! That was a great way to get “cardio” in. Thank you Hannah and Michal!

Keri

I did not want to workout today - even halfway through this circuit I kept wanting to quit. BUT I pushed myself through and I’m glad I did that. Today was a day that I needed my tough love for myself haha.

Taylor

My lungs, knees and obliques  are on fire!

Janine Ducharme

Rachel S.

That was good! Not sure if I was supposed to do plank 60 seconds on each side or split 30-30 each side.

Ooooo fiery 🔥🔥🔥 I loved this cardio burner. Took me about 40 minutes total with the warm up and I was sweating and breathing heavy in the first round. Thank you!! 💙🤍❤️

Caitlin

This was way harder than normal today 🥵 those side shuffles had my booty burning 🔥

Shelby Hosman

Gabi

Love this one! The good amount of burn and sweat 😅

Nikki Ouk

Allergies hit me like a MAC truck today, but decided to still get some movement in!! Only got through 2 rounds, but definitely plan to put this one in the regular rotation!! 🥵

That was really difficult! Hannah makes it look effortless!

Jackie

Sarah

This was a really good cardio workout. Really got me sweating

Rebecca Milway

Stephany Rojas

First Round wasn't too bad but that one snuck up FAST! Love it!

Marie

Loren

Great sequence! Challenging but super fun plus I feel like I worked nearly every muscle in my body. 👍😄

Jenna

This was suchhhh a challenge! Pushed me much harder than I would have done on my own 🥵👏🏻

Elli

Loved it! One of those perfectly satisfying workouts that’s challenging and gets the blood pumping!👌

Briana

Love love loved this. So nice to switch it up from heavy lifting. Just what my mind was needing. 🥰🥰

Jurnee

Did not expect to sweat as much as it did! A fully doable 3rounds, done feeling strong 💪🏼

Great workout! honestly I hate HIIT, this wasn’t terrible, would be awesome if the timer was easier to access. Possibly 3 different timers to choose from a 30,45,60 sec timers to gauge increased stamina

Selina

Those gate swings!!! Woweeeee!!!! Loved this cardio. Makes it so much more fun to do when it’s not a constant jog

Alexandra

Oh man the sweat is real on this one!!!!!

Megan

Literal sweat is dripping off my face💧

Autumn

Jocelyn

Also added a 5x5 sets of squats. Really trying to up my weight in that. Almost back to 135 for the first time since a back injury! Also loved the workout

Ashley

This workout snuck up on me. Another workout ending with me drenched 💦 💦! I’m loving this circuit format. A great way to keep the heart rate  elevated.

Cleo

Ciara

Amazing workout!! Most I’ve sweater during cardio!

Michael

Hannah's minute is the longest minute I've ever experienced 😂 this workout just about killed me.

Dani

Whitney

You hit it right on the spot, tough love is needed this week. Cold rainy weather makes getting out of bed so hard but we just got to do it. And feel so much better when it's done

Kassandra Soto

Wow!! I didn’t expect to sweat like that for this workout!! Didn’t realize cardio could be fun 😂. Happy Wednesday!

Serena

Chelsea

Michelle Eisenberg

Legs are definitely stronger but this was hard!! Got it down though 💪🏾

Élise

Killer. So much better than the treadmill 🙌🏻

Sammy

This is my type of “cardio”. These styled workouts are how I do my cardio (I am NOT an eliptigo girl).

All you need is yourself, a pair of dumbbells (optional), a booty band (optional) and a ledge (optional). 

You’ll do 7 movements for a minute each without rest. The only rest is after each round in which you get 2-3 minutes to recover.
 
Remember, this workout is a CHALLENGE. It is supposed to be hard and push you.

But remember you are capable of doing hard things 💛

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 6

This is how I do my cardio, this workout IS a cardio workout.

You’ll do 7 exercises each for a minute with zero rest. You’ll rest at the end of the circuit for 2-3 minutes before repeating. 

You’ve got this, your muscles and your lungs will burn, but just know that you are so much stronger than you think💪🏻

This can be done without with its and without the ledge. 

You’ll go for the full minute so find a pace that challenges you, but that you can maintain proper form.

Curtsy Lunges

The band is optional, so is the ledge. You can do this on the flat ground or you can use a thick heavy textbook!

You get out of this movement what you put into it. The higher you jump, the more oxygen you use, the higher your heart rate the more calories you will burn.

Lateral Side Shuffles

Golden rules for bear crawls:

-keep your core engaged.
-hips stay square toward the ground ( no tilting or twisting your hips).
- keep your booty low.

Lateral Bear Crawl

Nothing like some good old fashion gate swings.

Tips:
-keep your booty low
-core engaged 
-breathe through the movement

You will absolutely feel this in your core, but you’ll also feel these in your hip flexors, so don’t be surprised when you start to feel them burning 🔥 

Remember if you notice coning or breadloafing modify! Shorten the range of motion or place on foot on the ground.

Alternating Knee Drives

You do not have to have your heels elevated, but if you do just know you’ll feel the movement isolated in your quads and core.

Heels Elevated Goblet Squat

You are going to do 30 seconds PER side for these (unless you WANT to do a full minute per, please be my guest 😈).

I will notify you in the video when to switch. 

Keep your hips high, and code engaged.

Side Plank

Weekly Challenge 8.2.21

Week 6 Day 2: “Cardio”

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

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

Posterior planks were hard definitely something to work on.

Lauren

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 :)

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!

Week 6 Day 2: “Cardio”

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