Name: Playbook - Hannah Bower - DB Full Body: + cardio 8.29.22
Uploaded: 2025-05-06T02:38:25.642Z
Duration: 32 min
Description: DB Full Body: + cardio 8.29.22

Rachel

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

Morgan

Sara

Kirrie

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

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

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

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!!!

Ashley

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!! 😅 💪🏻

Jillian

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

Heba

Bodyweight Fullbody 11.30.22

Molly

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!

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

Mariah

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 ❤️

Bodyweight HIIT 9.21.22

35 weeks today and after some modifications this felt amazing!

Erin

Bodyweight HIIT 9.20.22

Slow and steady 
makes the muscles quake-y

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

Mariana Olivera

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!🔥

Maggie

Fun and simple for when motivation is low!

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!! 😆😆

Nikki Ouk

Gym Full Body Challenge 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

Rachel Macias

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🔥🔥😅

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 ♡♡

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.

Jackie

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

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

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

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!

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 😅

DB Full Body: + cardio 8.29.22

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