Name: Playbook - YOGOSKENZ . - HOT FROM HANA 🌺 full body (bench & dumbbell)
Uploaded: 2023-08-15T18:25:03.593Z
Duration: 30 min
Description: HOT FROM HANA 🌺 full body (bench & dumbbell)

Great workout!!! Ready to start the day 💪💪💪

Sarah K

Fantastic full body workout!! 
🔥🔥🔥🔥

Amanda

Amazing!! Killer workout for the whole body. I feel so good after completing it. This one is a keeper!

Kynedi

Onegai Muscle!! 💪
Great pump! Quick and easy, just the way I like it.

Danae

Callie Peone

This was SO fun, I did it twice, with handstand practice in between. Thank you!

Jessi

Whew😁😅! I couldn’t get to it first thing in the morning but it was worth the excitement!

amanda

You’ll need a bench & a medium or heavy set of dumbbells (or both)! Took me exactly 25 minutes, 30 with a 5 min warm up. 
Each section focuses on a different muscle group. 

THE WORK: 
5 min warm up on your own 

ARMS
20 DD push ups (Down Dog)
10 bicep curl to military press 
10 bench DD push ups 
10 curl to press 
10 bench DD push ups 
Max bicep curls (til failure) 

LEGS
10 bench jumps 
30 sec malasana squat 
20 weighted squat jumps 
15 ea Bulgarian split squats no weight 
10 ea B. Split squats- weighted 
1 min bench squat hover 

CORE 
20 knee to tricep (40)
15 sit ups with weight 
15 bench tuck crunches 
Plank hold- 1 min

Down dog push ups

Bicep curl to Military Press

These will feel HEAVY. Try to go down to 90 degrees if you can. Breathe! You’re upside down haha. Feel free to lower the reps, the incline, or take breaks between reps.

Down Dog push ups// feet on bench

Bicep curl to military press

Inclined down dog push ups

Now burn out your biceps with doing as many reps as you can consecutively, without rests- til failure! Meaning you can’t curl them up anymore! Phew! You got this! Pump that iron baby! 🔥

Max Rep Bicep Curls

After your 10 reps, sit in a deep malasana squat for 30 seconds to feel the burn of intermittent stretching!

Bench Jumps / Malasana hold

I’m holding a 20lb dumbbell for reference.

Weighted squat jumps

15 each leg 
Bulgarian split squat means your back leg is elevated. 
Be sure to lock in your hip of your front leg to keep your hips square. Knee goes over toes. Push thru your whole foot. You should feel all your leg muscles!

Bulgarian Split Squats- NO weight

10 each leg
I’m holding 15lb in each hand for reference

Weighted Bulgarian Split Squats

Listen to the video so u know how to do this- 
Use the bench for depth reference- 
this should BURN SO BAD 😅

Hovering Squat Hold

Forearm plank 
Knee to triceps
Tapping both triceps = 1 rep

Forearm plank tri-taps

I’m holding a 15lb dumbbell for reference

Weighted Sit Ups

Extend your legs then curl your thighs to your chest 
Be sure to exhale as your extend your legs 
And keep that lower back in contact with the bench!

Bench Tuck Crunch

Try not to move AT ALL. Statue plank!! 

If one minute is too easy, go for two!

Forearm plank hols

HOT FROM HANA 🌺 full body (bench & dumbbell)

Great! My warmup was a bike ride so I did that for the warm up!

Amazing for my work vacation day! ❤️🙌🏻

Alejandra

Hannah

🏈 FOOTBALL CAMP FUN 💥 (fun, full body, bodyweight)

Phew!! That was more challenging than I initially thought it would be!! 💪 🔥

GRIND TIME (upper body)

Teresa

Madie

That Buuurrn!!! 🔥 so good as always great workout

Mallory

💦 LEG YOGO-WO (yoga-based leg workout)

Amazing ! Loved it so much feel the burn and the strech

Ashley

It was stellar! Definitely underestimated this workout lol
With the mornings looking a little different bc of the kids long sleeps, I’m trying things out at home rather than at the gym. Thanks friend!

Kylie Cannon

Love yoga, but i’m not great at working out so this is a great way for me to do both!!

Yogo-WO (yoga-workout) 😁 - full body, no equipment

Loved it! Love the idea of a sandwich workout! 🥪 💪 Another arm challenge complete! Keep it rocking!

First round confident. Second round okay I feel it. Third round ahhhh 😳😩

Kristin

10.5 Sandwich 💪🏽 (arms)

Sweaty Saturday 🥵

Holy moly!! That was tough one for me!! Killer burn by round 2! But I still crushed it!! 🔥🔥💪

I did 2 rounds & my wrists were toast so tested my treadmill mile! 🤙🏼

Sydney

WALL WORK; CORE

Sarah

phew!! That’s a good one to really challenge yourself on!! Loved the fast-pace of it!! Enjoy the day everyone!! ☀️ 💪

Buff Balcony 💪🏽 (upper body/core)

This was an amazing work out!! I am starting from the bottom so I just took my time and made modifications where I needed to. I feel great and so proud of myself for making it through!!

Kelly

Awesome! Your sisters thigh muscles are such goals!! One day 🙏

HOT FROM HANA 🌺 full body (bench & dumbbell)

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