Name: Playbook - Hannah Bower - Week 6 Day 5: Bodyweight
Uploaded: 2023-12-12T00:44:20.229Z
Duration: 60 min
Description: Week 6 Day 5: Bodyweight

I don't even know how to verbalize what that was...
🏋‍♀️🏋‍♀️🔥🔥

Cynthia Contreras

Finished it!!! Wowza that was a tough and 🌶️ one. Positive thoughts at the end to finish

Delaney

The first three rounds were killer ... great way to start the day 🔥🔥🔥💪💪💪

Loved this one! A great workout and kept my attention the whole time!

Brennan

I decided to rest more than 45 seconds between rounds cuz I really wanted to finish! Such a long workout, but we got it done 🥵

Celine

Great way to start the morning!! That was amazing.

Keri

Sumaiya

That was really hard. It seem like it was never going to end until the last two rounds. Thanks for the challenge!

Janine Ducharme

Yay! Finally got theought get stronger 2.0 🤣🤣 took me long enough. I really look forward to the next program I try!!!! This workout was HARD bodyweight is not for the weak!! ❤️

Caitlin

Rachel S.

My go to workout when time and space is tight! So good!

Anna

The first 4 rounds are TOUGH! They are over half of the reps…but once I pushed through, it go easier and I got tougher!! 💪🏼

Nicole

Ohhh the beginning is tough to see the finish line, but stuck with it for 31 minutes and 10 rounds

Jackie

Never underestimate a bodyweight workout. I truly enjoyed this one especially since working out from home kinda not so fun anymore, lol! Will probably hit the gym soon to get my groove back. Regardless, still moving my body at least 5 days a week. Still super grateful I got to workout, despite my brain telling me not to.

Elaine

Kind of an odd question but do you know whether we are supposed to be directly on our tailbone for v-ups? I’ve heard to use your sit bones and be off your coccyx and then I’ve heard to use all three as a tripod. I get some random tenderness in my coccyx at times and not sure if these types of moves aggravate it. Thanks!

Averee

I set a timer and tried to get all 10 sets done in 30 minutes. Made it in 33 minutes so I'm proud of that!!

Rebecca Milway

I wanted to stop so many times! So much harder thank it looks written out 😅🥵 I’m SO proud I pushed through 💪🏼

I feel good! I really pushed myself with these. Still hate burpees lol

Morgan

Brittany

Cannot believe how difficult it was to overcome the mental block, by the end I was adding holds to up the difficulty… goes to show, you stick it out the motivation comes through! Thanks ☺️

That was brutal and I was not feeling it the entire time but I FINISHED every round!! 🙌🏼 which means I’m officially done get stronger 2.0 (minus burpee challenge)😁

Taylor Witmer

Holy crap I did it. Completely didn’t want to when I thought it was 10 rounds of all 20 reps. Still didn’t want to when I read it was a countdown to 2 reps 🤣 but I did it 🎉

Rach

Curious what sub you would recommend for burpees? I'm recovering from a herniated disc and those are a little rough! Thanks! 😁

Cori

Oh man oh man!!!!! I'm speechless!!!!! What a great workout to end the program! Man the core control I have! Thank you ladies! 💪💪💪💪cheers to the next one! #sweatisgold

So damn proud of myself for completely that one!!!!!!!

Dawn

Sara

Thank you for this challenge!!! The mindset changes are everything. I cut out the burpees and did everything else because I've come to learn that I need to improve my core and upper body strength, and good form is imperative. Now I know what I need to work on now that this challenge is over!

Melody

Loved this challenge. With rounds 1-5 I did body weight and added band to squats. Modified push-ups to knees after maxing out regular push-ups, burpee to knees and v-ups to one leg at a time. Then rounds 5-10 added 20 lbs weight to squats and lunges and decreased rest time. And yay with that I finished week 6!!!!

Megan

Amazing workout for the end of the 6 week challenge!! I feel like I continue to show up for myself and feel so proud! Thank yall!! 🙏🏼🙏🏼🙏🏼✨

Michael

Thankful that this stomach bug has came and gone fast. Still wasn’t feeling 100% but definitely better!!! I was able to complete the workout but it definitely took longer than expected.. now hoping to complete the buy out workout tonight or tomorrow morning.

Taylor Jackson

Seriously, this week has been so awesome. I’ve missed a couple workouts because I’ve been working doubles, but I’ve been feeling so awesome! Another one bites the dust🥳

Lauren

Talk about a last full body workout 
I dont think I've ever been so happy to get to the number 2

Kassandra Soto

Loved this workout! Proves you don’t need weight to get a good sweat in. I was able to finish just under 35 mins. I cannot wait to complete the buyout workout. This has been an amazing and rewarding experience.

Cleo

Took me longer than I’d like to admit bu FINISHES ALL 10 rounds!!

Lexie Hattaway

What a great way to end this challenge! This was total mental game!🔥🔥

Chelsea

Way more difficult than I anticipated in the beginning!

Ciara

Welllllll it was harder then it should have been if I had read through it. Lol 
I did 5 rounds of 20 then when I wanted to die and thought 💭 ( she is crazy 5 more rounds ) lol 😂 I read I was suppose to drop by 2 reps each rounds. 🤪
So I did that the last 5 rounds. 
I was awesome though!!

Best finish!! I can feel my leg muscles pulsing haha 😂 but I feel so much stronger than I did when I started this challenge!! It’s only the beginning and I’m so excited for what’s to come! 😆

Élise

Finished!  Just have the Buy out!! So proud of myself can’t wait to start your other programs so happy with my strength at the 6 week mark. 

Thank you! Thank you!!

Michelle Eisenberg

Love a good body weight workout!!!❤️🔥🔥

Tammy

Definitely a different kind of challenge! But proud of myself for pushing through! Today was def dedication not motivation.

Ashley

Who says a challenging workout needs to be filled with equipment or weights. 

This weeks challenge is a Bodyweight workout.

Remember: Bodyweight doesn’t mean easy!

You’ll go through this circuit 10 time, but each time the reps drop by 2.

You’ll start with 20 reps of everything and then work your way down to 2 reps. 

The beginning rounds will challenge your muscle endurance, but don’t discount the lower rep rounds. Less reps means faster turnaround which equals a different kind of burn!

If you are feeling froggy, go ahead and add some weight!

You’ve got this!

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

If it feels too easy, add a booty band

Form:
-Core engaged! 
-Knees point forward not inward! 
- Neutral spine 
- Hips get low

Bodyweight Squats

- Start with your arms extended and your hands directly underneath your shoulders 
- Bend at the elbows and come down
- Push engaging your chest to come up

Pushups

If you want more challenge you can add dumbbells 

Make sure you knee doesn’t cave in as you stand up.

Alternating lunges

- Place your hands on the floor in front of you
- Hop and land in a pushup position
- Come down to the floor
- Hop bringing your feet back close to your hands
- Jump extending your arms

Burpees

You can do these on a bench or on the ground.

What matters here is that you pay attention to coning and breadloafing. 

Only lift and lower your legs as far as you can while maintaining good engagement.

V-Ups

9.20.21 Challenge

Week 6 Day 5: Bodyweight

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

Mindset 1: Getting Started

Beatrice

Kevyn

Jillian

Week 1 Day 1: Legs

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

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

Eugenia

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

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!

Taylor

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

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.

Katie

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

Patty Southcott

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 6 Day 5: Bodyweight

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