Name: Playbook - Hannah Bower - Dumbbell Full Body 4.27.22
Uploaded: 2024-03-06T20:30:23.643Z
Duration: 30 min
Description: Dumbbell Full Body 4.27.22

Kayla Lennon

That kicked my ass! 🥵🥵 just what I needed today !

Stephanie

Crystal

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

Jackie

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

Katherine

Lacey

Alexandra

Holy Batman! I was thinking this would be an easy Sunday 🔥...I was wrong🤨 but it was still so good.

Maggie

Kayla

Made it to the 5 rounds this week!!!🎉💦

Megan

🔥🔥 can't wait until I can do the pistol squat jumps with out a bench

Shawnia

What a great burner to finish out the week! I am on the floor 🤣 upped my weights by five pounds for the last round and my legs were screaming.

Sheina

The best part of your workouts is including my toddler! He loves it.. or he loves being my extra weight when I do push-ups or commandos 😂😂

Keri

Holy smokes Hannah. That looks wayyyy easier than it is😂 I died

Hannah

This was great!!! Good burn my legs are jello

Cady

Last weeks full body challenge workout was so well received by so many of you, that I thought it will be fun to make it a recurring theme.

So what we will do is once a week I’ll post a workout to really challenge you and push you outside your comfort zone. 

Remember you do not need to be perfect or to do the whole thing. This is just a fun way to challenge yourself.

As always, if you cannot do the workout as is, MODIFY MODIFY MODIFY!

There will be 6 movements and you’ll go through this circuit 5 times! 

The movements alternate between upper and lower body.

Notes: read the description for how the reps work in the lungs jumps to walking lunges. 

Reps are listed (with the exception of the first movement) as PER side.

Remember this is a challenge, it is meant to be hard, but YOU are SO capable 💪🏻

ALWAYS modify 💛 do what you can because what you can do (regardless of what it looks like) is enough!

READ ME: 1 Rep= 5-8 alternating jump lunges (per leg) and 3-5 walking lunges (per leg) 

You’ll do 2 reps so each round so that is 

Alternating jump lunges into walking lunges, turn around, alternating jump lunges into walking  lunges.

Same as last week with the farmers carry and plate squats

Alternating Lunge Jumps to Walking Lunges

You can absolutely go onto your knees, or elevate your hands on these.

For more progressions on push-ups head over to the tutorial highlight!

Pushup

Counting these can get tricky, at least for me 😅😂

What I recommend is counting per leg. 

You’re going to do 6 per leg static lunges, but to switch to the other side aka do your other leg, you’ll swivel your foot, do a squat in between, and then swivel to the next side. 

Don’t count the squats unless you’re good at math 😂 count the lunges. 

If you do 6 per side lunges you’ll end up doing 11 squats 💪🏻

90/90 Swivel To Squat

Runner curls are a great way to burn out your biceps, although for runner curls you’re going to want to go faster than I did.

Start in a hammer grip (wrists face each other) you’ll curl the weight as fast as tempo that you can maintain proper form in. 

BUT fast doesn’t mean swing or use moment!

Runner Curls

Using a bench you’ll do 5 single leg squat jumps on one leg, then 5 squat jumps on both legs, and 5 single leg squat jumps on the remaining leg. 

Enjoy! 

Want to make this harder? Remove the bench and do pistol squats and squat jumps instead 😈

Single and Double Leg Bench Squat

Reps are per side.

You know the drill! Keep your core tight and hips square as you go from plank to forearms.

You can always go down onto your knees if you need to.

Commandos

4.27.22 Challenge Workout

Dumbbell Full Body 4.27.22

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

Morgan

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

Katie

Gym Full Body 10.26.22

Wow! I struggled! I had to use moderate weights! 😅💪🏻

Kiki

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 😅

Caitlin

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 ❤️

Bodyweight HIIT 9.21.22

Loved it for getting back on track after a recovery 🎉

Bodyweight HIIT 9.20.22

So good! Always love this one when I need to get a quick workout in!

So good!! I love the full body workouts. 

Just wondering, I was looking for a coach who could help me with preconciving/prenatal care. Is there anyone or any resources you would recommend?

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!

Rachel

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

Wow that was a great workout! I feel everything!! 😆😆

Nikki Ouk

Gym Full Body Challenge 8.29.22

Sara

Kirrie

DB Full Body: + cardio 8.29.22

Perfect vacation workout and my three year old followed along lol 🥰❤️

Audrey

Great way to get back into it after a few days off on vacation!💪🏻🔥

Shelli

Bodyweight Full Body 8.20.22

I couldn't finish this one.. yet. I did assisted pullups and girl pushups ... so. Close.

Kara

Love this one!! 🔥 saving this one to favorites 😊

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

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.

Sweating over here for sure! Those half up things!!! Yikes!😳

Jessica

Gym Full Body 8.6.22

Becky

Blake

Tougher than it seems 😛🏋🏼‍♀️

Dumbbell Full Body 7.26.22

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

Body Weight Full Body 7.22.22

Loved it! Will definitely repeat it over and over and over again ♡♡

Sarah

Madison

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!!!

Nicole

Barbell Fullbody  6.25.22

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.

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!🔥

Courtney

Kettlebell Full Body 5.28.22

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

Hana

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

Leigh-Ann

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

DRENCHED🥵🔥 felt SO GOOD!!! Adding this to my favorites!

Gym Full Body 5.2.22

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

Jenna

Gym Full Body 4.29.22

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.

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!

Brittney

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

Had to only do 2 rounds because of pelvic floor spasms. I’m trying to get back to my pf pt but the waitlist is packed. Wondering if your core program can potentially help? I bought the program about 3 years ago and it was very helpful but I think there might have been major changes to it and idk if I still have access?

Brenna

Perfect workout after a long week with a sick kid all by myself and while working overtime 🥵

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

Single Dumbbell Full Body 3.20.22

Wasn’t the prettiest workout I’ve ever had… however I do feel STRONGER! Definitely will repeat this tomorrow 💪🏻

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! 🙌🏻💪🏼

Bodyweight Full Body 3.29.22

Weights felt heavy today, hate that. But I know there are a lot of external factors and proud for pushing thru. Quick 25 minutes and feel like I'm in a better head space.

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

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

Dumbbell High Impact Full Body 3.11.22

Such a good workout! Nothing makes you sprint harder than your 3 year old cheering you on🙌🏼😂

Sarah Heard

First workout back after vacation and it was rough but great!

Heart rate elevated and legs are dead🥵 definitely want to repeat this one again! Make me feel so good!💪🏻

Barbell Full Body 3.7.22

Quick and efficient! It’s all I need before heading to work. 👌🏽

Elaine

I’m dead - awesome workout. Will be feeling that one tomorrow!!

Emily Hardy

My legs were shaking by the 2 round of Bulgarian split squats. Also, what’s the best alternative for the skull crushers. I tried using a bench and could not pull myself back up.

Samantha

Gym Full Body 12.14.21

Solid burner, I’ll come back to this one.

Wicked workout!! Just what I needed before going out to a social this evening!! Thanks Hannah!

Janine Ducharme

Gym Full Body 12.6.21

I feel so good after completing this exercise. It was tough, but not impossible and it helped me see just how strong I am. I can’t wait for the next one!

Dumbbell Full Body 4.27.22

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