Name: Playbook - Hannah Bower - Dumbbell Full Body 9.12.22
Uploaded: 2022-12-19T14:00:52.240Z
Duration: 30 min
Description: Dumbbell Full Body 9.12.22

I love this workout! It was efficient and got the job done!

Brittney

Rylee

Niccole

I love that workout! I felt strong than I have been in the last 3 weeks

Janine Ducharme

Kirrie

Maddie

Jessica

Lindsey

Abs too.
Quick but effective
25,30
30,25
20,25(could go heavier)

Leigh-Ann

Great 30 minute burn before the work day!! That ab routine always gets me lol

Caitlin

Fun, quick workout! Ab burner always a killer 🔥

Aissa Trevino

Fantastic workout! I needed something quick and effective and this one was it! 🔥

Diane

I love that ab burner! I’m almost strong enough to make it through the entire thing without stopping 🤘🏻

Taylor

Great overall workout! Love to get a good workout in 20-30 min.

Tiffany

Tracy

Nicole

Love these ones that are quick & effective!

Virginia DelBondio

This is a short, sweet, fundamental full body lift.

You will need: heavy dumbbell (or kettlebell/barbell), medium or light dumbbell.

Modifications and substations are included in movement descriptions.

Hitting your posterior and anterior muscle groups with this superset.

Pick a weight that makes the last 2-3 reps a challenge to complete (with good form).

Equipment needed. Barbell and or dumbbell, a plate or elevated surface.

Modifications and substitutions listed in the movement descriptions.

Equipment substations: dumbbell, kettlebell, or barbell. Can also do these without weight.

Recommended reps: 6-8  reps per side.

Recommended sets: 3

Modifications: use opposite hand to balance on a stable surface. Can also place your back foot on the ground.

Substitutions: if balance is an issue, substitute with a Romanian deadlift (both feet on the ground).

Form: for more info, see tutorial highlight.

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Single Leg Romanian Deadlift

Equipment substations: kettlebell, dumbbell, or barbell (if on flat ground)

Recommended reps: 6-8

Modifications: only bend to 90 degrees. Can remove weight, and can also go flat on the ground.

Substitutions: goblet squat (hold weight at chest) or air squat (no weight).


Form:
-With your heels on the plate and your KB or DB held to your chest, you will feel gravity pull you forward. 
-Engage and grace your your core 
- as you squat This is where you will feel your quads engaged to keep your body alignment vertical.
- toes can point slightly outward
-knees CANNOT come inward towards each other. Always push your knees out.

Heels Elevated Front Squat

Single Leg Romanian Deadlift ss Heels Elevated Front Squat

Again we are going to hit posterior and anterior muscle groups.

Recommended reps: 6-8, reps are per side

Recommended sets: 3

Equipment substations: band, kettlebell. Can sub with a barbell for bent over row or pendulum row.

Form:
-Leaning on bench or opposing knee, engage your core and maintain a neutral spine 
-Protract shoulder blades then retract shoulder blade before pulling.
-Squeeze elbow behind back at the end of the rep
- keep head still

Bent Over Rows

Equipment Substitution: flat on the ground or flat on a bench. Can also make place a pillow on the bottom of stairs and Lean back at a 45 degree angle for at home workout.

Can use barbell, dumbbells, kettlebells or band

Recommended reps: 8-10

Form: for more info see tutorials highlight.
-set the chair at 45 degree angle 
- engage your core and lift your weights to shoulder level 
-keeping your elbows at a 45 degree angle press the weights towards the ceiling.
- do not put your elbows at a 90 degree angle

Incline Chest Press

Single Arm Bent Row ss Chest Press

Finishing this quick workout with a tri-set

All you need is a set of light weights or a band.

Equipment substitutions: kettlebell or dumbbells 

Recommended reps: 6-8 per side.
 
Modifications: standard bicep curls

Form:
-stand with your core engaged, shoulders retracted, feet flat, and chin neutral 
-curl one arm in a standard bicep curl while the other arm is curled at a 45 degree angle 
-keep your elbows pinned to your side 
-alternate angle degrees each rep.

Alternating Bicep Curl

Equipment substations: bands, kettlebell, dumbbell, cable machine 

Substations: bent over tricep extension, tricep pull down, two hand overhead extension.

Recommended reps: 8-10 


Form:
Any time we perform a lift that is overhead, it is very important that we engage the core properly and avoid an anterior pelvic tilt (arch in your low back). 

Engage your core, scoop your hips forward, and maintaining that position perform your overhead tricep extensions.

Overhead Tricep Extension

Recommended reps: 15-20 per side 

Modifications:
Level 3: as fast as you can.

Level 2: slow and controlled.

Level 1: hands elevated.

Form:
-Engage your core and get into a plank position 
-keeping your hips square to the ground drive one knee at a time up your chest
-no sagging of your lower back or hiking your hips upward.

Mountain Climbers

Bicep curl ss Tricep extension ss mountain climbers

Dumbbell Full Body 9.12.22

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.

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!! 🔥

Chiara

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.

Katie

Bodyweight Fullbody 11.30.22

Mary-Cathryn

Saryn Johnson

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

Morgan

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.

Courtney

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!!

Madison

Bodyweight HIIT 9.21.22

Molly

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

Edyta

Bodyweight HIIT 9.20.22

Amazing workout! I took the new focus Rose Lemonade pre workout, I felt focused and powered through those with energy and determination. The core exercises were a good finisher, it’s nice to balance everything out at the end. Thanks!

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

Nikki Ouk

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

Elli

Bodyweight Pyramid 9.14.22

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

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

DB Full Body: + cardio 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🔥🔥😅

Autumn

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

Sarah

Gym Full Body 5.2.22

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

Jenna

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!

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

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

Superb! Just what I needed today! Did the entire 3 rounds with my 15lbs DB! This one's a killer!!!

2 rounds being 37wks prego absolutely had to modify but it was a good one to just get my body moving

Single Dumbbell Full Body 3.20.22

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! 🙌🏻💪🏼

Michelle

Shelaine

Bodyweight Full Body 3.29.22

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

Erin

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

Great quick HITT! I was feeling not well about myself today and this picked me right back up. Thank you!

Dumbbell High Impact Full Body 3.11.22

My 🍑 is on fire! Those sprints at the end 👏👏👏

Lily

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.

Dumbbell Full Body 9.12.22

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