Name: Playbook - Hannah Bower - Dumbbell, Barbell Full Body 5.23.22
Uploaded: 2024-03-06T20:30:23.626Z
Duration: 75 min
Description: Dumbbell, Barbell Full Body 5.23.22

Maggie

Really love this one. Heart rate going up and down, sweating buckets 💪

Hana

Great all over... You scared me in the descriptions, but this was perfect!

Leigh-Ann

Almost didn't do conditioning because I was tired. Pushed through. This was amazing 💪🏻💪🏻💪🏻💪🏻

Samantha

Aissa Trevino

Sara

Brittany

Amazing workout, one of my favorites! 🤩

Shelly

Whew. Made some modifications since I’m just shy of 9 months pregnant. 🤣

4 sets deadlifts, alternating between regular and sumo. Ten reps each at a difficult, but not all out weight. Swapped in thrusters for the push press for more leg, and did weighted back lunges in place of the get ups.

Aubrey

This workout is on the longer side and has ALL the deadlifting.

Please be sure to modify and adjust as you need to.

This is a deadlifting focused workout, so please warmup properly, maintain good form, and if you need to, check out the deadlifting tutorial under the tutorial highlight. 

Enjoy!

Recommend reps: 5-8

DO NOT just jump right into heavy weights.

Take 3-5 sets where you work your way up to whatever weight you choose for your 3x5-8 reps 

For a more in depth review of form for deadlifts head over to the tutorial highlight.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift (read instruction)

You'll need a pair of dumbbells and a sturdy bench, box, ottoman, chair, or table.

A long resistance band is optional

Band is optional! Can perform without.

1 rep= right arm, left arm, both arms

Recommended reps= 4-6

Form:
-In kneeling position hold two weights in your hands at shoulder level
-Engage your core, retract your shoulders, neutral spine
- As you press your right hand overhead extend your hips until you’re in a upright kneeling position 
-Press your left hand overhead and lower
-Press both hands over head and lower
- This is one rep

1-1-2 Shoulder Press + Hip Extension

Tid bit: these are a great profession for pistol squat 

Goal is to go as slow and controlled as you can.

Modifications: hold onto the wall or a bar for stability, use a lower box/bench, perform a step UP as slow and controlled as you can 

Reps are per side

Form:
- Stand in front of a box, bench, ottoman, or sturdy object
- Place one foot flat onto the surface
- Using your glutes and as MINIMAL effort from the foot on the ground step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Step Downs

Shoulder Press SS Step-Downs

Recommend reps: 6-8

Remember reps are per side.

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg RDL

You will need a light and medium/heavy set of dumbbells for this superset.

Reps are per side 

Form:
- Engage your core, retract your shoulders, neutral spine
- Hold the dumbbells in front of you with palms facing toward the ground 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow
- Lower slowly

Alternating Front Raises

Equipment Substitution: barbell, dumbbell, band 

Add a booty band for additional resistance, try and be as explosive as you can in the jump 

Modifications: take out the jump and just do a squat 

Form:
-Start in a sumo deadlift position (feet wider than hips with toes turned out)
-place your weight under your hips 
-Hinge at the hips and engage your core as you lift the weight to standing 
-Lower the weight to the ground 
-Let go of the weight and immediately perform an explosive squat jumps

Sumo Deadlift + Squat Jump

Front Raise ss Sumo Deadlift/Squat

You will do 3 rounds of the following movements:

12 Heavy KB Swings
10 Bird Dogs
8 Push Presses
4 Half Turkish Get-ups
2 Man-makers

Challenge yourself with your weight

Form:
- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Bird Dogs are a foundational core exercise. 

Modify by going onto your knees 

Reps are 10 TOTAL so 5 per side

Form:
-Start in a hands and knees position
-Engage your core & maintain
-Keep your back flat or neutral
-Lift opposite arm and opposite leg off the ground and stretch out in front of you and behind you as hard as you can as you exhale.
-Keep the hips square and torso still
-Lower and repeat sides

Bear Plank Bird Dog

This can be done with dumbbells, kettlebells, or a barbell

Reminder: push press is very similar to military press. Main difference is that in push-press you use assistance from your your knees and hips. Core always remains engaged

Form:
- Begin with dumbbell in each hand at shoulder level
- With an engaged core and neutral spine, bend your knees and shift at the hips and explode upward to press the weights overhead. =
-Lower the weights to your shoulders while also slightly bending your knees to prepare for the next rep
-Even though you use a bit of momentum, this is still a controlled movement. Don’t drop the weights down to your shoulders.

Push Press

For more in depth review of turkish get-ups head over to the tutorial highlight

These can feel clumsy and tricky at first. Before you get frustrated allow yourself a learning curve to get familiar with this movement. It's okay to not get it right away! Give yourself grace for trying and know the more you practice the easier and more familiar these become!

Modification: single arm sit-ups

Reps are per side

Form:
- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Lift hand off the floor
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Half Turkish Get- Up

Thank the stars, you only have two of these!

1 rep= right arm row, left arm row, jump to frog squat, clean or deadlift the weight to your shoulders, front squat, push press

Form:
-Start in a plank position
- Row your right arm dumbbell, then your left arm dumbbell keeping hips still. Don’t let them tilt back and forth as your row.
-Jump or step your foot to the outside of your dumbbells
-Engage your core and keep your back flat
-Deadlift or clean the weights to your shoulders
-Perform a front squat. Exhale as you stand. Inhale.
- Perform a push press and then exhale as you press keeping ribs down and neutral spine.
- Return the weights to the ground
-Repeat

Man-Makers

Conditioning

Dumbbell, Barbell Full Body 5.23.22

Catherine

got feedback from my boyfriend to start circuit training and holy shoot i have not sweat like this since highschool!

Rachel Macias

My postpartum body could only take me through half of this but it was brutal!

Minimal Equipment Fullbody 12.7.22

Carina

These are the best quick workouts that pack a punch. I’m very grateful to have these during such a busy time of the year 🙌🏻🎅🏼

Michelle

Did 1 round since I did this after cardio and was already spent. Those ninja kick modifications are brutal. 🤣

Emily Storm

Bodyweight Fullbody 11.30.22

Jillian

Amanda

Morgan

Minimal Equipment Fullbody 11.28.22

This one is hard and good, had to modify but I will work up to the full exercise!!
Love the last one!!!

Brook

Caroline

Katie

Gym Full Body 10.26.22

Wow! I struggled! I had to use moderate weights! 😅💪🏻

Kiki

Pushing myself to be in shape for my surgery!

Molly

Love that I was able to do it at home! Such a good workout, thank you!

Jocelyn

Minimal Equipment FullBody 10.5.22

Needed a „break“ inbetween the actual ignite challenge 🤣 Really loving bodyweight workouts!! Please make a challenge 😁😁

Ouch. Those curtsy lunges about took me out and I only did 3 sets. First workout back after a hiatus, holidays and being sick. Great first workout back sweat sesh. 🥵

Bodyweight FullBody 9.28.22

It's always a challenge!!!🦾😅👍🏻

I like it! 🤩 the upper body series are the most strenuous! 
I reduced the reps in the last two rounds! 😅for the abdomen instead I increased to 4 sets!

Dumbbell Full Body Challenge 9.26.22

Needed a quick physical/mental pick me up and this was it 🫶🏼

Erin

Saved this one as a favorite for sure!! This one snuck up on me quick 😅

Caitlin

I genuinely feel soooo happy after doing your workouts!! It doesn't need to be 17000 steps to feel good and feel strong 💪 I appreciate you immensely ❤️

Heba

Felt good to get some movement in♥️. It was a longgggg day!

Cleo

Barbell Full Body 9.26.22

Eugenia

Mariah

This one was fun! I played with the modifications and it had me running out of breath! These shorter effective workouts are so prime for me in the early morning! Thank you ❤️

Dumbbell, Barbell Full Body 5.23.22

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