Name: Playbook - Hannah Bower - DB Only Full Body Challenge
Uploaded: 2025-12-03T15:39:09.653Z
Duration: 35 min
Description: DB Only Full Body Challenge

I was feeling a little burnt out and so I decided to go back to my favorites folder and pull one of these workouts out 😊

Caitlin

Sally

Such a quick burner. This left me with needing some extra breaks to catch my breath.

Margaret

Oh my gosh. This was a challenge!!!! My legs were on fire and then my arms were lol. And then my abs!! I really enjoyed this one. Happy Monday ❤️

sneaky but great abs. Crazy effective for a short sesh...
2x20lbs for the legs

Leigh-Ann

Exactly what I needed today. I was sweating like a horse 🤣

Jackie

Courtney

Claire Stack

Had to skip the 4th set of the second set but dang! I’m dripping and my abs are on 🔥

Paula Kane

Spicy! Second round of each circuit had me wondering what I had gotten myself into.

That second circuit got me 🥵🔥 so good! 💪🏼

Virginia DelBondio

Quick and to the point. And she burnnnedddd. Always the best workout hannah thank you!

Hannah

Maria

Jessica

Great workout! Squeezed it in to a 30 minute lunch break. Bonus points for minimal equipment!

Meghan

Kassandra Soto

Wow that was rough. Every part of my body burns !

Sophia

Jaclyn

I LOVED THIS WORKOUT!! legs are on fire, but that’s ok 🤪🤣🤪🤣

Tamara

Harder than it looked but feeling 💯💯💯💯💯

Molly

SUPER deceiving 🫠. However, this workout was just what I needed! I was tight on time, so this was perfect.

Cleo

I loved this! I really enjoyed the core circuit and feeling confident enough to incorporate weights into it! Thank you!!

Madison

Wow that was unexpectedly hard!! But in the best way!!

Anonymous

I like the individual videos! The core is super good. Thanks Hannah + team!!

Martha

Love these types of workouts to end the week off

Bailey

You were not kidding when you said the row hops would have my shoulders on fire!! Hot hot fire!

Morgan

Anna

Jenna

Amazing!! Full body burner. My favorite type of workout.

Sabrina

Crystal Hailey

HOLY BURN 🥵🔥 love these 30 min but intense workouts! Really enjoyed the format of this one too!

Caroline

Loved this workout. I do prefer the videos to be separate since you asked! Just a bit easier to go at my own pace.. I had to keep reminding and pausing the video.

Bryanna

Oh baby! 3 circuits that seem a bit easy at first glance but boy do they bring the heat! Just need dumbbells! There is also a core circuit at the end.

Walking Lunges 
Wide stance squats 
Jumping mt climbers

10 each leg walking lunges 
No rest going into the squats

Walking lunges

10-12 wide stance squats. Keep tension don’t extend all the way.

Wide stance squats

6 each leg! Modify: shown. Reverse lunge! Remove the jump 🥰

Jumping Mt Climbers

Circuit 1: Legs

10 Curls to Push press
10-12 Bent over row
10 Renegade row + oblique hops

You can strategically use a bit of momentum in this movement! You’ll add a small hop to press the weights. So make sure to challenge yourself!

Curl to push press

Slight bend and row up and back toward your hips. Squeeze your back as you pull

Bent over DB Row

Perform a row then jump with both feet up toward your hands. Your shoulders will be on fire! 

Modify: stand up. (Shown) or minimize the hops or jump feet out and back in.

Renegade row + oblique hops

Alternative to Row + oblique twists

Circuit 2: Upper Body

8-10 reps each
Windmills 
Toe touches
Scissors 
Seated balance press 
4 crunches 
Tucked hollow rocks 
Chin lifted crunches
Deep breath glute bridges

Windmills

Don’t relax all the way down. Barely tap shoulder blades and lift back up

Toe Tocuhes

Seated Push Press

Modify: place foot on ground or limit range of motion

4 Crunches

Tucked Hollow Rocks

Think about having a string attached to chest and chin and someone pulling it up into the ceiling

Chest lifted crunches

Inhale: relax and lengthen pelvic floor 

Exhale: lift pelvic floor and engage TA as you lift your hips up and down.

Inhale again once flat

Breath focused Glue Bridges

Core Circuit: individual videos

DB Only Full Body Challenge

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

Taylor

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Dominique

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Rachel T

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Stephanie

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Just focused on the hip mobility. It’s 🔥

Michelle 

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Erin

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

Phase 3 Athleticism| Week 4 Day 3| Sprints + Core

Kara

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Lexi Lou Williams

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

Phase 3 Athleticism| Week 3 Day 3| Sprints + Core

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

DB Only Full Body Challenge

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