Name: Playbook - Hannah Bower - 20 Min Dumbbell Fullbody 4.2.22
Uploaded: 2022-12-13T22:00:16.180Z
Duration: 20 min
Description: 20 Min Dumbbell Fullbody 4.2.22

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

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.

Spicy! The first superset had me wobbling 😂

30 Min Gym Legs 7.7.22

Love this one. Great full body to get moving!!!

Ashley Delgado Langford

Loved it! Needed something I between a lift and straight treadmill time and this did the trick!!! Thank you!!!

25 Min Dumbbell Fullbody 6.2.22

Cynthia 

Was a great challenge. Loved the workout.

Megan Berg

Only had enough time for 3 rounds, but so good to get your heart rate up and some sweat in!

Erin

20 Min Kettlebell Fullbody 4.29.22

Woooo this was a good one! I haven’t gotten my heart rate up in a while and it felt great. Definitely adding this workout to my weekly schedule.

Laura

That was great! I did it for 25 minutes and got 3 rounds in:)

Taylor Agee

3 rounds took me 20 minutes 😅 I did this one because I'm out of town and didn't have anything! It was a great time to just get some sweat in!!

20 Min Bodyweight fullbody 4.22.22

Love live workouts! Enjoy the encouragement and dialogue!

Rachel

I didn’t have time to do a long workout tonight but I got this done and it was a burner on the glutes and shoulders!

Janine Ducharme

15 Min Glute/Booty Burner 5.2.22

This was a fun one. I would love to see more tabatas! Thank you!

Great start to my Sunday morning! Feels good to get my body moving

Jacqueline

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!

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

Grace and modification! It’s been a couple weeks since I have been able to work out, but I love watching your mindset videos and videos of you working out with your son. I included my toddler today, used a bosu ball instead of a step and waved around the bubble stick at the same time since my son wanted bubbles 😂😂 that was good extra calories.

Didn't have a step so modified and added weight where appropriate, the burn was real.  Really good one!!

Katie

Killer! Did the basic moves, and sweating lots after a slow one mile jog. Grateful for movement today and this workout for guidance! ♥️

Natalie Rufus

20 Min Body Weight 2.5.21

Wow! Great quick workout to get you burning and sweating

Shanele

WOW paired this with day 6 of the holiday challenge. 💀

Just got this app again and this was a great quick one to start my day before teaching!

10 Min Bodyweight Fullbody 2.8.21

Molly

Thanks for talking through it and giving ques throughout to make sure proper form is engaged!

Madison

Great quick burn! Needed a small energy boost today morning!💯

13 Min Bodyweight HIIT 2.9.21

An quick, awesome, and effective workout before my busy day today! 🥵🔥👏🏼

Shelby Hosman

Cassie

12-18 Min Bodyweight HIIT 2.12.21

Great little workout to get the blood pumping!

Alexandria

10 Min Dumbbell Fullbody 2.26.21

Danielle

One of my favorites! I come back to it often because of its simplicity but also the burn is real!

The wind in the background makes me feel like I’m in the field working out with you ladies. 20lb kettlebell is hell though!!! Tough workout but I feel so good after it!!! Thanks Hannah for an amazing cardio session during lockdown

Robyn

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!

Ashley

15 Min Barbell/Band 3.23.21

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

20 Min Barbell Fullbody 4.3.21

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.

Nicolle

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

Tough and awesome way to finish a workout!

10 Min Abs 6.5.21

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

Kate

Really good low impact day! Needed to get some movement in but sore from long run yesterday. This was the perfect way to get my heart rate up, steady, and move my body! Used Twenty2 bands instead of weights.

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

😦💀😪 
Wow.
My shoulders are on fire.

Leigh-Ann

Confused by the Emom sequence but great workout

Emily

15 Min EMOM + Tabata 8.23.21

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

Suzanna

Autumn

Micaiah

20 Min Minimal Equipment 11.17.21

Autumn0477!

Quick and powerful workout that left my breathless!

Sheina

Awesome! Challenging for 20 minutes! Thanks for always being positive and pushing me to do my best. ♥️

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

Christa

Such a good finisher today! This gets your heart rate up and really works your body! Will be saving this to do again!

15 Min Bodyweight 11.11.20

🔥🔥🔥🔥🔥
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.

Like i tell my daughters....Holy moly guacamole! That was a good one

16 Min Dumbbell Fullbody 11.10.20

Cady

Nice short workout for post 12 hour shift! Loved it!

Natalie

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

I wish there were more of these stretching/recovery workouts!

Celine

Loved it it was exactly what I needed today my body was no calling for a hard core day as I did a lot of cardio yesterday this was amazing

20 Min Dumbbell Fullbody 4.2.22

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