Name: Playbook - Hannah Bower - Barbell + Dumbbell Full Body 9.19.22
Uploaded: 2025-05-06T02:38:25.402Z
Duration: 45 min
Description: Barbell + Dumbbell Full Body 9.19.22

Slow and steady 
makes the muscles quake-y

Don’t be deceived by this one… it gets ya!

Mariah

Mariana Olivera

Fantastic!! I feel strong and powerful 🫶🏼🫶🏼

Heba

I love this one! Skipped abs because I’m 34 weeks pregnant and I know I’m not supposed to do crunching movements but I’m going to do some of the core program tonight at home!

Rachel Macias

Yet again an amazing workout 🏋🏻‍♀️

Jillian

So good! Always love this one when I need to get a quick workout in!

So good!! I love the full body workouts. 

Just wondering, I was looking for a coach who could help me with preconciving/prenatal care. Is there anyone or any resources you would recommend?

Katie

Gurpreet

Rylee

Amazing workout! I took the new focus Rose Lemonade pre workout, I felt focused and powered through those with energy and determination. The core exercises were a good finisher, it’s nice to balance everything out at the end. Thanks!

Janine

Love this one! Simple but tough!💪🏼💪🏼🔥🔥

Nikki Ouk

Jessica

Loved this workout! Felt good to lift heavy!

Meghan

Great full body workout! Pushed me in all the right areas!

Jackie

Such a great workout! Haven’t had my weights in a few weeks, so great workout to get back in the grind!

Nicole

Leigh-Ann

Short & spicey
Abs!
A. 10. 83. 12.113. 10.113. 11.113 sumo dead lift

A. 10.15 back lunge
B. 12.25 single leg db thrust
A. 13.20
B. 13.30
A. 12.30
B. 12.30

A. 12,5. 10.15. 9.17,5 shoulder press
A. 8.5.     great delt raise
B. 12.10.  Hammer curls
A.  7.7,5
B. 10.15
A. 6. 7,5
B.  10.15

It’s hard for me to remember/be motivated to do abs, so this was great!

Ashley

This is so good. Is there a guide for lifting like this? I have a home gym and this is perfect.

Kirrie

Didn’t have time to do it all, but added some delt raise sand it was a nice quick workout!

Sharlene

Bailey

Girl those abs at the enddd 🔥🔥🔥🔥 keep them coming, Hannah! Thank you!

Samantha

Love this one!  Quick ?- the workouts of the day disappear after I view on them.  Where do they go??

Michelle

I read your post on not needing to workout always while on vacation, so I took the weekend off and it felt great! I didn’t worry snout what I was eating, just enjoying family time. This was a great full body after the weekend!

Tamara

That core circuit at the end snuck up on me! 🔥🔥🔥

Virginia DelBondio

This is a full body lift.

You will need either a barbell or heavy kettlebell/dumbbell.

As well as a pair of medium to light weights.

You can also add a booty band to this workout if you would like.

As always, Modifications and substations are in movement descriptions.

Modifications: always lift a weight that you can safely perform for all your reps. So lower your weight if need. 

Substations: standard deadlift, Romanian deadlift, stiff leg deadlift, sumo squat

Recommended reps: 6-8 if you have access to heavy weight. 8-12 if you have access so medium-light weight. 

Form:
•Feet wider than shoulder width
•Toes pointed out 
•Chest more upright 
•Keep lats packed and tension on the bar
Armpits behind bar. So the direct line of pull is •vertical. You don’t want your chest leaning over the bar.
•Imagine being right in front of a wall as you stand up
•Spread the ground away and push the ground away from you. 

Breath mechanics: this is going to vary person to person. Some of you may need to brace for support, some of you might find inhaling as you pack your lats and then exhaling as you stand is optimal for pelvic floor. Some of you may find a modified brace + exhale is best for you core.

Especially if you are postpartum dealing with prolapse, incontinence or DR doing the valsalva breath technique isn’t the best strategy.

Sumo Dead

Modifications: remove weight, static reverse lunge, limit range of motion 

Substations: walking lunges, B-stance lunge, step ups 

Recommended reps: 6-8 if you are using medium to heavy weight. 8-10 for light-Bodyweight 

Form:
-stand with your core engaged, neutral spine, shoulders retracted 
-pick up your right foot and step it back behind you 
-with your foot firmly planted into the ground and your chest remaining upright and not wiggling, lower your hips into an lunge.
-engage your front glute and your core to push through your front leg to press back to standing 
-knee always points forward, or slightly outward, but never inward

Reverse lunge

Modifications: two foot hip thrusts, remove the weight, stick leg straight up rather than crosses 

Substations: glute bridges on the ground. Feet elevated glute bridges

Recommended reps: 6-8 reps 

Form:
- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single Leg Hip Thrust

Reverse lunge ss Single Leg Hip Thrust

Modifications: one arm at a time, push press 

Substations: incline chest press 

Reps: 8-10

Form:
Any time you do an overhead movement, keep a close eye on your core and maintaining a steady still torso.

-stand with core engaged, rips tucked (not flared), chin and spine neutral 
-with a weight in each hand at shoulder level, keeping your torso completely 
-press the weights overhead 
-no back arching

Dumbbell Military Shoulder Press

Modifications/substations: reverse fly, Y pulls, bent over row

Recommended reps: 6-8 per direction.

Form:
-Start with your core engaged, spine neutral, and with a hip hinge (NOT a bend)
- with your wrists pointing to a back wall, lift the weights sideways so that they are level with your shoulder. Then lower.
-then switch your wrists so that they face each other and lift your weights shoulder level.
-always retract and engage your scapula before you pull

Rear Delt Raises

Modifications/substitutions: standard or angled bicep curls, preacher curls 

Recommended reps: 8-10


Form:
- start standing with your core engaged, feet firmly planted, and shoulders retracted 
-your wrists will face each other so that the heads of the dumbbell are facing the sky and the ground, rather the walls.
-Keep your elbows pinned or close to your sides while you curl the weight to your shoulder

Hammer Curls

Reverse Fly ss Hammer Curl

There are four movements in this circuit and you’ll do each movement for a minute.

You’ll go through this twice, or however long you have available.

Modifications: remove the weight, lower range of motion, only do lower or upper body 

Substitutions; standard crunches, bird dogs, 

The simplest of core movements become incredibly hard when you’re mindful of how you move.

Deadbugs

Modifications: bring your knees together for standard crunch 

Keeping shoulder blades off the ground, exhale and deeply engage core inward or “wrap in” while pulsing hands between your legs. Try to relax hips in the butterfly stretch.

Butterfly Crunches

Modifications: keep your feet flat on the ground and knees together, only crunch and twist your upper body 

You can do the full 60 seconds per side or you can switch at the 30 second mark, up to you!

Alternating Crunches

Modifications; lift one arm and one leg up at a time, lift upper body first and then lower body 

- 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

Core Finisher

Barbell + Dumbbell Full Body 9.19.22

Did 2 rounds before a back day and myself and 2 of my friends are currently dead

Emily Storm

Skye

First workout back after 2 babies in 3years, a hip surgery and busy work schedule/life balance. It's time for myself again. This was a great intro back in and I knew where I could modify even more so than what's recommended. Sweating!!!

Minimal Equipment Fullbody 12.7.22

Dynette

This one went way better. I’ve been doing more walking during the week so your workouts are always hitting the right spots!! 😅 💪🏻

Wow wow wow...idk what else to say other than I'm cooked and I am not mad about it🤭🤭

Bodyweight Fullbody 11.30.22

Molly

Kiki

Makinna

Minimal Equipment Fullbody 11.28.22

the isolated hold felt easy on the first set then I realized by the end that I extended my arms to become over my core. All I did for the next set is to keep my wrists over my shoulders AND THAT KILLED ME!  I felt it in my lats and core and everything else, this was a fun one, thank you Hannah for always making it fun and challenging. After I do your workouts I genuinely feel strong and ready to concure my day in addition to a big smile on my face ☺️

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

Brook

Caroline

Gym Full Body 10.26.22

Didn’t want to work out today but I’m so glad I did! Thanks for this!!! 🙌🏻

Kirsten

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

Minimal Equipment FullBody 10.5.22

Drenched! 
Needed something low impact but wanted to sweat and this got the job done!

Morgan

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

Carina

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

Mile run and mile walk with this. Felt strong 💪🏽

Stephanie

The second circuit is always really hard!! 😅

What a killer full body workout! Had to rest a lot during this one! 👏

Dumbbell Full Body Challenge 9.26.22

Emily

bits and pieces of this full body after a 3 mile run!💪🏼

Brianna

Whole body is shaking, this kicked my 🍑 in the best way!

Marissa

Barbell Full Body 9.26.22

Eugenia

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 ❤️

Caitlin

Bodyweight HIIT 9.21.22

35 weeks today and after some modifications this felt amazing!

Erin

Bodyweight HIIT 9.20.22

Whew!!! 🥵
Did this workout as a finisher to my workout. I just cut everything in half. What a burn!🔥

Maggie

Fun and simple for when motivation is low!

Rachel

Bodyweight Pyramid 9.14.22

Made it farther through that ab burnout than ever before ... it is a burnout for sure 
🫠

Cynthia Contreras

Starting again after an indulgent summer break. Good to be back!

Intan

After being sick for over a week, this was the perfect workout to get back into it. Slow and steady with light weight.

Dumbbell Full Body 9.12.22

Shelly D

Wow that was a great workout! I feel everything!! 😆😆

Gym Full Body Challenge 8.29.22

Been really enjoying these older higher intensity routines to get summer ready 😎

Sara

DB Full Body: + cardio 8.29.22

18 weeks into my pregnancy and finally getting some energy back. Your son’s guest appearance made this workout so amazing 😂 🥹 I ran 3 miles before this and then did the upper and lower circuits - core is tricky right now but going to use some of your pregnancy core workouts instead 💪🏻 ❤️

Perfect vacation workout and my three year old followed along lol 🥰❤️

Audrey

Bodyweight Full Body 8.20.22

another full body day in the books! slowly getting back to the weights! 🫶🏼

I loved this workout!! All the compound movements left me feeling strong and capable 🫶🏼🫶🏼

Gym Full Body 8.17.22

I absolutely loved this one! And I think I have finally gotten my form down for RDLs - my lower back didn't ache this time and I was actually feeling it in my glutes

Rachel S.

Felicia

Gym Full Body 8.10.22

My endurance needed this challenging and rewarding workout🔥🔥😅

Autumn

THIS was soooo much fun!! I loved the different exercises that I’ve never done before.

Alexandra

Sweating over here for sure! Those half up things!!! Yikes!😳

Gym Full Body 8.6.22

Did 4 sets instead of 7 due to time constraint but either way enjoyed it thoroughly ❤️❤️

Becky

Blake

Dumbbell Full Body 7.26.22

Idk about anyone else but I LOVE ladder workouts 💪 💪💪🔥🔥🔥

Lacey

Body Weight Full Body 7.22.22

Loved it! Will definitely repeat it over and over and over again ♡♡

Sarah

Madison

Gym Full Body 7.9.22

Did this one as a strength workout and loved it!

Holy burn! My legs and shoulder are toast! Love it!!!

Barbell Fullbody  6.25.22

This was fantastic, had only 30mins and got 3 rounds! Love the way you structure exercises Hannah💚🤍🖤

Holy moly needed 50mins!!! And little bit more rest 😅👌🏻💪🏼

Treating myself to some of my favorite lower weight, higher intensity workouts before the new year to get ready for the Ignite challenge 💪🏻💥

Dumbbell Full Body 6.20.22

Holy shit 🤪 did this with my bf and we both struggled. Such a great burn and feel super confident to get better at it.

After vacation and then coming down with the stomach bug… this is EXACTLY what I needed to ease back into things. Got a good sweat in!🔥

Shelli

Courtney

Kettlebell Full Body 5.28.22

Awesome workout!! Dripping that sweet gold sweat 😄😄

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

Hana

Dumbbell, Barbell Full Body 5.23.22

My favorite workout! Somehow with your workouts.. I know I couldn't do any more at the end, but I feel legitimately stronger

Kara

DRENCHED🥵🔥 felt SO GOOD!!! Adding this to my favorites!

Crystal

Gym Full Body 5.2.22

Wow, that was killer. In a good way! Haha

Julia

Great workout! Felt like I hit a little bit of everything.

Jenna

Gym Full Body 4.29.22

5 rounds of absolute madness!! OBSESSED 😍

Due to time, I only got in 3 rounds and it was still a good workout!

Kayla Lennon

Dumbbell Full Body 4.27.22

Great workout! I decided to max out on my back squat, since I haven’t done it in a while. 224 lbs!! 💪 I still got it 🙌

Great workout!! I had fun with the one especially the pull ups 😆

Whew what a burner! I was dripping of sweat 😅

Gym Full Body 4.19.22

Those abs tho 🔥🔥🔥
This one is saved in my faves. Keep coming back to it and for good reason. Great combo of movements with strength and mobility.

They felt amazing!  It was a Burner I always want to stop at 3 sets but pushed through and even got a 5 minute run in.

Kayla

This circuit was tough! I really felt like I pushed myself through this one. Definitely give this one a shot!

Barbell + Dumbbell Full Body 9.19.22

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