Name: Playbook - Hannah Bower - Dumbbell Full Body 9.12.22
Uploaded: 2025-05-06T02:38:25.552Z
Duration: 30 min
Description: Dumbbell Full Body 9.12.22

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.

Maggie

The ab burn out is always crazy but love it!! 😝

Nikki Ouk

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

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

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

Kiki

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!

Morgan

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!🔥

Fun and simple for when motivation is low!

Rachel

Bodyweight Pyramid 9.14.22

Shelly D

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

Gym Full Body Challenge 8.29.22

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

Sara

DB Full Body: + cardio 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 T

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.

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 ♡♡

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!!!

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

Courtney

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

Julia

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

Jenna

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!

Kayla Lennon

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 😅

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.

Kayla

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

Not feeling 100% so this was perfect steady movement

Gym Full Body 4.5.22

Terri

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 🥵

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! 🙌🏻💪🏼

Michelle

Katie

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!

Dumbbell Full Body 9.12.22

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