Name: Playbook - Hannah Bower - Barbell + Dumbbell Full Body 9.19.22
Uploaded: 2022-12-19T14:00:52.231Z
Duration: 45 min
Description: Barbell + Dumbbell Full Body 9.19.22

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

Beatrice

This is my first postpartum workout on here and it was great! I made a few adjustments, but it felt so good to get it done.

Brittney

Kids were going crazy so I had time for 30 secs no rest and only 30 secs between sets and phew 😅 don’t let time keep you from some movement! I used to be afraid of not doing anything if I couldn’t do exactly as written. Glad I have overcome, thanks to Hannah!

Kayla

Minimal Equipment Fullbody 12.7.22

short but great for burning! Thanks!! 🔥

Chiara

First workout with you today😍 feels great was hard for beginning but sure can do much better in future

Gurpreet

Workout itself is 🔥. My effort wasn't there, too distracted. So overall today wasn't it. Saving to come back on a better day.

Katie

Bodyweight Fullbody 11.30.22

Mary-Cathryn

Saryn Johnson

Minimal Equipment Fullbody 11.28.22

Looks deceivingly easy. But I’m sweating a bucket!!

Intan

Cynthia 

So freaking good!!! Iso glutes at the end got me!!! 
Modified the pullups with 10reps of assisted pull ups (still learning)

Sumaiya

Gym Full Body 10.26.22

Love this combo so much!!!! Great "quick" sweat to start the year 💪 🔥

Caitlin

Minimal Equipment FullBody 10.5.22

Morgan

Perfect workout while on vacay 🔥❤️

Maggie

This workout really pushed me to give my best!

Bodyweight FullBody 9.28.22

Aissa Trevino

Entire body is on fire! That one never fails to have me laid out on the mat.

Courtney

When she says it looks like 3 easy circuits but they will be sweaty.... she ain't lyin!!!lying!!!! 💪💪💪🔥🔥🔥

Dumbbell Full Body Challenge 9.26.22

It’s been way too long since I’ve been back in the gym & this KILLED! So happy I finally decided to give your workouts a try!

Cheyanne

Looks easy but surely is not. A$$ kicked big time 👌

Hana

Burn!🔥
That first set seems so simple until you do it 😂

Loved how this worked consisted of the basics!  Super efficient.  The burner at the end gave me the craziest arm pump.  I was feeling fierce today, so I used the 45lb barbell.  Made it all the way through!  Even managed to do strict should press the entire burner.  Crazy how much stronger I am already feeling after 4 weeks. 🤯

Cleo

Perfect foundational exercises for strength!  💪🏼 🔥

Meaghan

Kaci Lynn

Barbell Full Body 9.26.22

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 ❤️

I got such a good sweat!!! I’m loving these body weight workouts.

Keri

Me and my sister were able to do this together!!

Madison

Bodyweight HIIT 9.21.22

Molly

This was amazing ❤️ 💕endorphins after this one - guaranteed!

Edyta

Bodyweight HIIT 9.20.22

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

Fun and simple for when motivation is low!

Rachel

Elli

Bodyweight Pyramid 9.14.22

I love this workout! It was efficient and got the job done!

Rylee

Niccole

Dumbbell Full Body 9.12.22

My goodness! Talk about sweat 🥵 great workout!

Love this one!! If your reading the comments you HAVE to do this workout. Great full body for a Friday

Gym Full Body Challenge 8.29.22

One of my faves! Steadily moving up the weights and surprising myself 🥰

DB Full Body: + cardio 8.29.22

Loved it! This was a great body weight workout, really made me sweat 💪🏼.

Tamika

Exactly what I needed today! I pushed pretty hard this week so this was the perfect routine to get some movement in without pushing it too far 💪🏻

Bodyweight Full Body 8.20.22

Loved the warm up. Would love to maybe see some more warm up options. I've just been repeating stronger 2.0 warm
Ups. I loved the more dynamic moves. Thank you!!!

Katherine

Gretchen

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

Needed something quick and effective while my daughter took a nap and this workout was perfect! 🥵

Shelby Hosman

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

5 ends! Ya Killin me smalls!
A. 20, 25, 5th round 5×20, highest box
B. 20, 25, 5th 35lbs x 7
C. 3, 6
D. 8 times
E. 20, 25, 5th 30bs
F. 20, 25

Only had time for 3 rounds, but I still got a good sweat!!

Dumbbell Full Body 7.26.22

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

Sara

Lacey

Body Weight Full Body 7.22.22

Amazing workout with some modifications for the pulls ups and planks due to pregnancy 💪🏻💪🏻

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

Easily one of the best workouts I’ve ever done. Literally hits every muscle group. Thank you!! Can’t wait to up my weight over the next couple weeks 💪🏼

Jaclyn

Dumbbell Full Body 6.20.22

Absolutely brilliant workout if short on time. Don't be fooled you will get your ass kicked 😂

Everything burns! Such a great challenge. Definitely gonna do this one again.

Kettlebell Full Body 5.28.22

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

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

Dumbbell, Barbell Full Body 5.23.22

Crystal

Sarah

Gym Full Body 5.2.22

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

Jenna

Gym Full Body 4.29.22

Holy sh*t - after two rounds I was dripping. I got through all five rounds 🤘🏼💪🏽

Gee whizz these are harder than they look. Fuck off to the swivels they are tough! Loved it xx

Dumbbell Full Body 4.27.22

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.

Caroline

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.

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

Dumbbell Full Body 4.11.22

Such a good challenging workout! 🍑💪

Felt the burn! Feel great! Happy Mother’s Day!

Gym Full Body 4.5.22

Yikes that was so much harder than it looked. Really good flow, after round 2 body started being tired. Defo doing this one again

Superb! Just what I needed today! Did the entire 3 rounds with my 15lbs DB! This one's a killer!!!

2 rounds being 37wks prego absolutely had to modify but it was a good one to just get my body moving

Single Dumbbell Full Body 3.20.22

Ahhhh just what I needed after killing my legs yesterday...a good HIIT! This is one I’ve done a bunch of times and still love it! 🙌🏻💪🏼

Shelaine

Bodyweight Full Body 3.29.22

So good! Have to skip the burpees too much action for my knee now but I’ll get there!

Erin

Saving this one! It’s a gem! Quick! Full body workout. Great sweat session!

Great quick HITT! I was feeling not well about myself today and this picked me right back up. Thank you!

Barbell + Dumbbell Full Body 9.19.22

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