Name: Playbook - Hannah Bower - DB Full Body: + cardio 8.29.22
Uploaded: 2022-12-19T14:00:52.249Z
Duration: 32 min
Description: DB Full Body: + cardio 8.29.22

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!💪🏻😅🔝

Chiara

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 Grammenopoulos

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

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!! 🔥

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.

Bodyweight Fullbody 11.30.22

Mary-Cathryn

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 💪 🔥

Minimal Equipment FullBody 10.5.22

Perfect workout while on vacay 🔥❤️

Maggie

This workout really pushed me to give my best!

Jackie

Bodyweight FullBody 9.28.22

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

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!!

Bodyweight HIIT 9.21.22

Molly

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

Edyta

Leigh-Ann

Bodyweight HIIT 9.20.22

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

Nikki Ouk

Loved this workout! Felt good to lift heavy!

Meghan

Barbell + Dumbbell Full Body 9.19.22

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!

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!

Sharlene

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

Bailey

Gym Full Body Challenge 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🔥🔥😅

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!!

Samantha

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

Gym Full Body 5.2.22

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

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!

DB Full Body: + cardio 8.29.22

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