Name: Playbook - Hannah Bower - DB Full Body: + cardio 8.29.22
Uploaded: 2024-03-06T20:30:23.554Z
Duration: 32 min
Description: DB Full Body: + cardio 8.29.22

Sara

Kirrie

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

Morgan

Kayla Lennon

Saraï

Very good and strong! I especially struggled to hold myself with my arms when I switched to the abdominals!💪🏻😅🔝

Kiki

Great workout to start out my week! Thank you Hannah!

Jessica

This one was so fun!!! I really have been enjoying the full body workouts ! ❤️ this one is a favorite for sure!

Caitlin

Tracy

Julia

Upped the cardio to 400s bc I decided to run a half marathon soon 🥴 love this for a lifting day!! Its sneaky how good it is.

Katie

Aissa Trevino

Didn’t have time to do the full 3rd circuit so I just finished it off with a quick 1 mile run.

Taylor

Loving these DB can do anywhere workouts!

I always think I hate jogging but then I do one of these and I think I might actually love it? 
Perfect session to start the weekend with 🥳

That last circuit was brutal and got me to do something I wouldn’t normally do!

Courtney

Amazing!  Best workout I’ve had in weeks!  Thanks Hannah!

Alicia

That last circuit got me 🥵 your workouts always challenge me and I feel accomplished every time!

Sarah

the perfect “little bit of everything” workout!!!

Saryn Johnson

Did 4 rounds of 1&2 and extended the running a little bit. Such a great workout!!!

Nicole

Autumn

Stefannie

Sophia

Maria

Woo! Running after. Great alternative to do this at home in the insane heat

Madison

I love these types of workouts! Cardio and weights in one workout 👍🏽👍🏽💪🏽💪🏽

Tamara

So damn good!! The cardio/core at the end ⭐⭐⭐⭐⭐. 4 rounds because I had the time, definitely feeling the burn 🔥

Gina

Soo good! Took some time off & this felt so good, all the sweat! 💯

Megan

Whoa…welcome back from vacation to me! Yowzers! 

🍑 🔥 💪🏽 🍑 🔥 💪🏽

So good! Just what I needed to get out of my head and get some endorphins going.

Jenna

Rachel

Such a fun workout especially when you aren't really feeling it!

I was lacking motivation today too, but got up and did it and I’m glad I did! Thank you!

All you will need is a dumbbell and a bench! 

This workout has a little bit of everything. It’s great for days you don’t want to workout or are on a time crunch!

If you have more time, do 4-5 rounds!

You will need a pair of dumbbells or kettlebells for this circuit 

8-10 RDl to squat 
8-10 squat to RDL 
10 kettle swings 
10 Cossack squat/lunge 
3-4 rounds

Equipment substations: kettlebells or band 

Modifications: perform RDL and squats separate 

Recommended reps: 8-10
1 rep= 1 RDL + 1 Squat 

Form:
-Start with your core engaged and feet firmly planted 
-Perform a slow RDL (Romanian Deadlift) by shifting your hips back and performing a hinge motion, keeping your spine neutral 
-Press through your hips back to standing 
-Then perform a squat and stand up

RdL to squat

This is the same movement, but in reverse. Squat first and RDL second 

Equipment substations: kettlebells or band 

Modifications: perform RDL and squats separate 

Recommended reps: 8-10
1 rep= 1 RDL + 1 Squat 

Form:
-Start with your core engaged and feet firmly planted 
-Perform a squat and then stand up 
-Perform a slow RDL (Romanian Deadlift) by shifting your hips back and performing a hinge motion, keeping your spine neutral 
-Press through your hips back to standing

Squat To RDL

Equipment: kettlebell or dumbbell 

Substitutions: cable pull throughs

Recommended reps: 10-12

Form:
Make sure to not swing your arms. All the momentum comes from your hips snapping. Thing about driving feet into ground as your head and chest are being pulled up toward the ceiling 

10-12 reps

Kettle Bell Swing

Circuit 1: Lower Body

Your triceps are going to be on fire!!!! Get ready 

10 bench pull overs with single elf bridge (modify with both feet down)
10 single arm press (modify with both feet down) ** 5 each side 
10 skull crushers 
10 dips 
3-4rounds

Equipment substations: cable or dumbbell 

Modifications: lay on the ground 

Reps: 5 per side if you’re doing single leg, 10 total if you’re placing both feet on the ground 

Form:
Keep hips pressed up into the ceiling entire time 
Ribs tucked in- avoid flaring esp if both feet are down
Exhale as you drive your arms back up
Keep elbows stiff with a slight bend or leaning toward straight

Single leg bridge Pull Over

Equipment: kettlebell or dumbbell 

Modifications: place both feet on the ground

Reps: 8 per side 

Form:
*Keeping hips pressed up perform single arm bench press.
* for more core stability do single leg.

Single arm bench press

Equipment: dumbbell, kettlebell

Modifications: tricep extensions or kickbacks 

Reps: 10-12

Form:
Keeping elbows fixed. Bend arms toward face. Weight should stay right above forehead or slightly behind.

Avoid allowing your elbow to move as you flex/extend.

Skull Crushers

If these hurt your shoulders/ place hands on 2  Benches/chairs on either side of you.

Modify: bend knees 

Add weight or elevate feet to make more difficult 

10-12 reps

Dips

Circuit 2: upper body

Run 45sec or medium jog 1min20

10 Plank Slides
10 knee/oblique drives
10 dead bug leg extensions
Repeat 3x

If you’re going to go under a minute, push yourself more! If you’re going to go a bit longer, have a slower pace! 

By the end I still want you out of breath.

Modify: walking, jumping jacks, jump rope, med ball slams, cardio machine pacing at a medium or higher level. Stairs etc

Cardio

Keeping core engaged. Neutral spine and stabilized pelvis, grab and transfer a weight under breath you to the other side.

Keep your hips steady. Imagine a glass of water on your back

Plank pull throughs

Slow and controlled: exhale as you drive your knee as far as you can go up toward your hand. If you can tap your knee to the ground slightly, do! 

This is a far more controlled version of mt climbers!

Plank Knee drive/oblique twists

Holding weight overhead extend one leg at a time and then both.

Exhale as you drive your legs back up: you may also find you need to exhale the entire rep. So exhale as you extend + bend in order to manage the pressure well within your core esp if you’re postpartum or pregnant.

Modify: limit range of motion. Remove weight: just do single leg 

 Count every legs together as one rep.

Dead bug extensions

Circuit 3: core + cardio

DB Full Body: + cardio 8.29.22

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

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! 😅💪🏻

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 😅

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 ❤️

DB Full Body: + cardio 8.29.22

Community

More workouts from Hannah Bower