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Hannah Bailey Swapped Skinny For Healthy
Hannah Bailey believed being skinny meant healthy – until she altered her view.
Vital stats
Before: 110lb
After: 125lb
When I was 14, I was on a professional triathlon team, swim team, cross-country and track. I did my first marathon when I was 15 and, as a typical high school girl, body image was something I always struggled with.
I was at my lowest weight was after I ran my marathon: I remember never feeling satisfied with how I looked and was lost, wondering where to go next.
The turning point was my junior year of high school. I decided not to go out for any sports that year, because I was feeling burnt out. This is when I first got into lifting.
It took me a good year and a half after than to dive into bodybuilding, and to get over the fear that lifting would make you look bulky.
I used to obsess over the scale and seeing the numbers go up was hard for me to watch. Even though I was making huge changes to my body composition, I let the scale determine my progress.
I started taking measurements and assessing how I felt mentally and physically to realize the amazing progress I was making.
Hannah’s workout
Cardio: HIIT for 15 minutes 2-3 times per week and LISS (either biking, running, or incline walking) for 20-30 minutes once per week.
Legs
| Heavy squats | 3x 5-8 |
| Leg extensions | 4x 10-12 |
| Sumo squats | 4x 10-15 |
| Glute kickbacks | 4x 10-12 |
| Walking lunges | 4x 20 |
| Single leg hip raises | 4x 10-12 |
| Plyometric burn out | |
| Jump lunges | x30 |
| Burpees | x15 |
| Box sit jumps | x20 |
| Mountain climbers | x50 |
Shoulders/ triceps
| Heavy shoulder press | 3x 8-10 |
| Lateral raises | 4x 10-15 |
| Front raises | 4x 10-15 |
| Resistance band reverse flyes | 4x 10-20 |
| Tricep kickbacks | 4x 10-20 |
| Plyometric burn out | |
| 30 second burpee db press | x30 |
| 30 second lateral raises | x30 |
| 30 second front raises | x30 |
| 30 second commandos | x30 |
| Repeat (45 secs - 1 min rest) | 10 mins |
Back/ biceps
| Heavy deadlifts | 4x 5-8 |
| Lat pulldowns | 4x10-12 |
| BB biceps curls | 4x 10-12 |
| Cable rows | 4x 10-12 |
| Straight arm pulldowns | 4x 10 |
| High cable curls | 4x 12 |
| Bent-over BB rows | 4x 10 |
| Plyometric burn out | |
| Kettlebell swings | x20 |
| Spider push-ups | x12 |
| Second plank | 40 seconds |
| Treadmill sprints | |
| Repeat | 3-4 rounds |
Glutes/ hamstrings
| Leg press wide stance | 4x 10-15 |
| Sumo squats | 4x 10-12 |
| Leg press narrow stance | 4x 10-15 |
| Jump lunges | 4x 30 |
| Reverse hack squats | 4x 12 |
| Single leg hamstring curls (each leg) | 4x 12 |
| Glute kickbacks | 4x 10-12 |
| Calf raises | 4x 30 |
| *Day 5: Active rest | Plyometric workout or 30 min run/walk |
Upper body/ core
| Shoulder press | 4x 10 |
| Hammer curl to press | 4x 12 |
| Tricep dips (to failure) | x4 |
| Lying leg raises | 4x 20 |
| Weighted cable crunches | 4x 10-12 |
| BB bicep curls (narrow, wide, narrow) | 4x 10-10-10 |
| Lateral raises (drop set) | 4x 20-15-10 |
| *Day 7: Rest |
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