Name: Playbook - Hannah Bower - 20 Min Dumbbell Fullbody 4.2.22
Uploaded: 2024-03-06T20:30:23.377Z
Duration: 20 min
Description: 20 Min Dumbbell Fullbody 4.2.22

I only had a little over 20 minutes to spare today so I wanted to make the most out of that time! I loved that circuit!! My joints are feeling so much better today too!!! 🍑🦵🔥👊🥵💪😍

Lindsay

Needed a quick workout and this was perfect! Got the heart rate up and kicked in a sweat!

Lacy

I finally got dead bugs figured out 😅 coordination isn’t my forte

Audrey

Hannah I forgot how much I loved your app, love the variety of workouts and the quick effectiveness I appreciate you!  💛

Justina

I really didn't want to work out at all this morning. So I found this short little quick workout and made it through

Caitlin

Well it took 25min for me to even get to the kettle swings haha but it felt great and was just what I needed this morning

Paula Kane

Love that I can do it quick and at home!!

Morgan

Kayla

Makinna

Perfect for a quick Saturday morning workout!

Lacey

Kaylie

Set it to 25 cause I thought I wouldn’t be able to finish all circuits in 20. With that, I was able to do 3 sets of the EMOM. Fast and so efficient! 👌🏽

Elaine

Last workout of the year and feeling great!!!

Victoria Leon

Meaghan

Definitely took me 25 minutes with kettle bell swings, but I feel great!

Elyssa

Chelsea

Thank you Hannah for posting workouts that are 20 minutes or less. At 11:00 pm, it’s a struggle between sleeping (or catching up on some sleep when you have a baby) or working out. I remembered that you posed this workout and it was perfect! Perfect amount of time, perfect workout! Thank you Hannah! I appreciate all your hard work.

Keri

Loved the quick heart rate boost! The endorphins were flowing after this one 🙌🏻

Shreya

Did not make it in 20min. Was actually 1susperset short. Will have to improve on this one.

Megan

Amazing workout when you need something fast but effective!!

Michael

I wanted to get a workout in today but didn’t have a ton of time so when I saw this one I know I just had to do it! Perfect amount of time for someone who’s busy to still get a good workout in. Since the workout was on the shorter side I tried to push myself as hard as possible during the entire workout and boy was it a good one!! Thank you for offering shorter workouts too!

Taylor Jackson

Jennifer Boardman

This is the perfect 20 minute workout! I struggle with time in the morning but it's the only time I can get in a workout. Thank you 💕

Courtney

Omg 🤩😍😍🤩love love loved this one!

Candice Stone

First Start a timer for 20 minutes. 

Pick a light weight(s) for this workout, and that’s all you will need for today. 

The goal is to have ZERO rest between movements in a superset and MINIMAL rest between rounds in a superset. 

Rest as minimal between supersets. 

By the time you get to KB swings you should have around 4-5 minutes-ish left of the 20 minutes (THIS WILL VARY). For the remaining time, if there’s any, you’ll do an EMOM ( every minute on the minute) of kettlebell swings until the 20 minutes is up.

Workouts like this will get the job done, in a very short amount of time 💪🏻

This will burn your up your legs pretty quickly.

The key to this superset and this workout is to have ZERO rest between movements and as MINIMAL rest between sets.

Reps are per side.

When you land, pause 1-2 seconds before jumping to the other side.

Modifications: step to the other side, reverse lunges 
SAFTY note: you do not need to jump over the KB. I put mine slightly in front of me for a visual to try and jump over, without directly jumping over. 

This movement will get your heart rate up, work your balance, coordination, core, and power.

Pause Skiier Jumps

Modifications: air squats

Can add weight to these 

Form:
- Start in a wide stance with your toes pointing out
- Keep your arms extended in front of you
- Come down touch the floor and explode up
- Jump up and land softly

Frog jumps

Skiers SS. Frog Jumps

Zero rest between movements. Minimal rest between rounds.

Modifications: go onto your knees, or incline your hands 

For more progressions on push-ups head over to the tutorial highlight 

Form:
- Start in a push-up position, core engaged, hands underneath shoulders, neutral spine, square hips 
- Bend at the elbows to come down
- kepp your core tight throughout the exercise
- Push through your hands extending your arms to come up

Push-ups

Equipment Substitution: bands, kettlebells 

Form:
-stand with an engaged core, shoulders retracted 
-Keepinf the chest and elbows still curl the weights to your shoulders 
-Press the weight overhead 
-repeat

Hammer curl to press

Push-ups SS. Bicep Curl to Shoulder Press

Zero rest between movements, minimal rest between rounds.

Reps are per side 

Equipment Substitution: kettlebell, band

Can also use a bench or chair instead of thigh 

Form:
- Start with a staggered stance
- Lean forward placing one hand on your knee 
- Keep your spine in a neutral position
- Pull the dumbbell up keeping your elbow close to your body
- Squeeze your back as you bring the dumbbell up

Bent over single hand row

- Keep your lower back on the floor and core engaged throughout the movement 
- Extend your leg and your opposite arm
- Repeat on the opposite side

Deadbugs

Single Arm Row Ss. Deadbugs

Any time we perform a lift that is overhead, it is very important that we engage the core properly and avoid an anterior pelvic tilt (arch in your low back). 

Engage your core, scoop your hips forward, and maintaining that position perform your overhead tricep extensions.

Overhead Tricep Extension

- Lay on the floor facedown
- Raise both arms and leg squeezing your glutes 
- Lift right leg and left arm
- Repeat on opposite side

Superman’s

Overhead Tricep Extension Ss. Superman’s

IF you have time left in your 20 minutes, you will do 30 KB swings at the top of each minute you have left. 

So say you’ve used 17 minutes of your 20 minutes and you have 3 minutes left; that means you have 3 sets of 30 KB swings, your rest time is however many seconds you have left until the next minute. So if it took you 45 seconds to do 30 KB swings, then you have 15 seconds rest until your next set.


- Stand with your feet shoulder-width apart
- Your palms should be facing your body, and your torso should be nearly parallel to the ground
- Pull your shoulders down and back and brace your core before starting the exercise
- Lift the kettlebell off the ground and allow it to swing between your legs
- Your knees should bend slightly during this movement, keep your back flat and neck straight
- Forcefully drive your hips forward to propel the kettlebell into the air Control the kettlebell with your arms, but don't pull it up
- Allow the kettlebell to swing down and back through your legs
- Control the descent by keeping your core engages

EMOM KB Swing

20 Min Dumbbell Fullbody 4.2.22

Katie Hughes

Shelby

Excellent! Started with the mile run and had a great workout! 
For the split squats: you said as long as there’s no pain it’s fine but what about tingling? There’s no pain but when I get to a certain range with my left leg it starts to tingle.

30 Min Gym Legs 7.7.22

Shalana Brinkman

Carina

25 Min Dumbbell Fullbody 6.2.22

Monica

Taylor Agee

Really great workout if you don’t have a lot of time or maybe you want smthn quick but still a great workout.

20 Min Kettlebell Fullbody 4.29.22

Molly

Kaitlyn

Eugenia

20 Min Bodyweight fullbody 4.22.22

Shanele

Sara Paterson

Bekah

15 Min Glute/Booty Burner 5.2.22

Love the low impact workouts for when I’m on my period! They’re perfect. Get a little lift/pump in without the intensity

Katie

Navita

20 Min Low Impact Tabata 3.4.22

Great start to my morning!! I love a ‘workout with Hannah!’ Motivates me to follow along with you and try to keep up, while also knowing my limits! And thanks for showing modifications! Definitely couldn’t do the elevated planks with my feet on the stairs but I knew I could just do a normal side plank and do great!

Ashley

Amazing workout and most importantly incredible feeling afterwards 😊 super proud of myself, another great day with Hannah 💪

Anna

Definitely felt less than coordinated on the side steps up the stairs 😂 good sweat sesh though!!

Brooke

30 Min Stairs 2.3.21

Perfect workout when you want something quick but effective! Was able to do it outside while my kids played!

Jordyn

Love how easy this is to fit into a busy schedule when you just need some quick no-equipment HIIT 🔥🔥🔥

Mela

Great Hiit. Really got my heart pumping, legs burning and sweat dripping.

20 Min Body Weight 2.5.21

All I had was10 minutes and I love that there is an option to complete something in that time.

Cristine

Loved it. Quick sweat session when you only have 10 to 15 minutes!

10 Min Bodyweight Fullbody 2.8.21

Exhausted, but pressed play on this quick HIIT in my hotel room—so glad I did it and got some movement in today 🥳

Only had time for a short workout and didn’t want to skip because of time and lack of motivation so this was perfect! Started PF PT two weeks ago and some of these exercises/movements were covered on how to achieve proper core engagement so I had to pause a ton and ensure I was properly engaging so maybe a little less reps than presented but form is way more important than speed for me.

Great in between day! Have really come to love my off fat workouts that aren’t focused on anything but movement ❤️❤️

13 Min Bodyweight HIIT 2.9.21

Only did 2 sets but I’m dripping sweat. Good way to head into a 12 hr night shift

Brianna

12-18 Min Bodyweight HIIT 2.12.21

Great quick burner that pushes my muscles and gets that heart pumping.

I started working 7-7 again and these small workouts are much easier to do before work especially since I need to be there before 7am to look up patients. Thanks lady!

Have friends over and needed something quick but hard! I got it :)

10 Min Dumbbell Fullbody 2.26.21

Renee

Holy smokes guys!!! This one was so hard but so rewarding!! Thank you ❤️

Danielle

10-30 Min Fullbody EMOM 3.19.21

I had the energy and strength so I ended up doing 3 rounds!  💯🔥🤩🙌🏼🥵👏🏻😜💪🏼

Camie

This was great to fit into a super busy Monday! Definitely feeling ready to take on the rest of the day

Mikella

Great workout when you don't want to work out - I worked harder and longer than I thought I would!

15 Min Barbell/Band 3.23.21

Janine Ducharme

Perfect "I don't want to be here" workout. Quick, repetitive, and effective. Got into a good rhythm and felt better by the end.

Nicole Loewen

20 Min Barbell Fullbody 4.3.21

Brittney Howell

I can't count and did an extra round but just made me work a little harder 🙃 really enjoyed this one. Like how it can be made more challenging by adding weight/bands but also done with just bodyweight.

25 Min Dumbbell Fullbody 5.22.21

This is exactly what I needed! Climbing down the ladder made me feel good, but climbing up the ladder gave me more mental strength. I definitely had to modify the last two sets, but I reached my goal of completing it within 30 minutes!

Omg that was intense, I was trying to keep up with you guys, but you are machines 💪 thank you for different levels, I definitely made use of them 😁 happy and sweaty me 🔥

Only made it to the half way point due to time constraints but boy oh boy am I feeling it. After some inconsistency in my routine this kicked my butt right into gear

Kassandra Soto

25 Min Bodyweight Ladder 6.2.21

This was nice, quick and effective to start off my morning!

I completed it, but I had a bit of a headache when I started. I only did abs today because I didn't feel I was going to be able to do a full 30 minutes. Abs are burning!! 🔥👊💪😍

Good, quick and when you don't have much time!

Emily Rasmussen

10 Min Abs 6.5.21

Still love these 10 minutes workouts when I don’t have time to get a full workout in, thank you!! Please continue making more 10 minute workouts!💗

That was perfect! I love the small 10 minute workouts. Please continue to upload more of these.!!!🙌🏼💙💙💙

10 Min Bodyweight 7.15.21

Found this one really fun. But what modifications for the leg extensions. Feel pain inside knees

3rounds hit the core hard. Thank you 😊

Rach

This was a great workout! Love the versatility. Would love to see more workouts like this one! 🙌

Rachael S. Olinger

25 Min Gym Fullbody 8.5.21

Definitely was not an easy workout! Felt great to really push myself

Julianne

😦💀😪 
Wow.
My shoulders are on fire.

Leigh-Ann

15 Min EMOM + Tabata 8.23.21

Perfect for when you want a good workout but not a lot of time!

These are the best work outs with the quickest results I’ve done.

Suzanna

20 Min Minimal Equipment 11.17.21

Ashley 

Quick and powerful workout that left my breathless!

Sheina

20 Min Bodyweight Fullbody 11.24.21

Kirsten

Whewwwwwww did not want to do this today but I got it done 🎉

Sara

Loved this one! Perfect length for a good quick cardio session!

Rachel S.

20 Minutes or Less 12.8.21

Great quick minimal equipment workout while traveling. I just wanted to get some movement in and this was perfect!!

Camille

This was awesome! 
My first workout back from vacy. Wanted movements but nothing super crazy! This hit the spot.
It's a 5star workout!

Sumaiya

Jessica

20 Min Bodyweight Fullbody 12.15.21

What a deceiving fast workout. Pounding sweat with just a few exercises but feel so much better mentally and physically!

Emily Storm

Great quick workout that got me sweating, muscles burning, and my heart pumping!

Christa

15 Min Bodyweight 11.11.20

Every time I'm like "oh 16 minutes, this won't be terrible" and every time I look like a drowned rat after 🔥 there's a reason I have this one in the favorites, short and sweet but damn it's spicy.

May have been a little overzealous today and used heavier weights than normal 😬

🔥🔥🔥🔥🔥
Quick & feeling the burn.

Still one of my favorites. Was going to run today, walked outside and it started to rain. Shifted gears and brought this one out of the favorites folder. Sweaty, heart rate up, and feeling more like myself.

16 Min Dumbbell Fullbody 11.10.20

Wow. Really works up a sweat and I love the stretching at the end.

Erin

Cady

12 Min - AMRAP + Stretching 11.9.20

Nice full body workout to get the heart rate up when you’re looking for something without weights

That was short and good!! Very efficient!

I was only able to get tThrough five rounds due to time but I’m excited to do it again and do all 10

17 Min Bodyweight Fullbody 11.8.20

Some good conditioning/core work to switch it up and focus on the bodyweight basics!!

Elli

So good! Overslept on a Monday, still pretty sore from yesterday but wanted some good movement! Will be coming back to this one

20 Min Dumbbell Fullbody 4.2.22

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