Name: Playbook - Hannah Bower - Barbell + Dumbbell Full Body 9.19.22
Uploaded: 2024-03-06T20:30:23.511Z
Duration: 45 min
Description: Barbell + Dumbbell Full Body 9.19.22

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

Rachel Macias

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 Ducharme

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

Catherine

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

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 🙌🏻🎅🏼

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

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 ❤️

Barbell + Dumbbell Full Body 9.19.22

Community

More workouts from Hannah Bower