Name: Playbook - Hannah Bower - Dumbbell Full Body 7.26.22
Uploaded: 2024-03-06T20:30:23.588Z
Duration: 40 min
Description: Dumbbell Full Body 7.26.22

Becky

Blake

Tougher than it seems 😛🏋🏼‍♀️

Carina

Excellent workout! HR elevates plenty for a built-in cardio workout!

Brooke

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

Leigh-Ann

Only had time for 3 rounds, but I still got a good sweat!!

Rachel

Samantha

Lacey

Used heavy weights and only did 3 rounds. I seem to get too bored with more then that and want to quit

Megan

I only had time for 3 rounds but I’m drenched in sweat. I’ll be back to this again. It was a good one!

Virginia DelBondio

Couldn’t do 7 rounds but did as many as I could! 🥵

Jaclyn

Great exercise super travel gym friendly! 🏋🏼‍♀️

Only time for 4 rounds but still a sweaty one 🤙

This is full body workout that will start off rather easy and become challenging as the rounds pass by.  I was drenched in sweat after! 

There is a lot of core work within the exercises because of the unilateral exercises done. Working unilateral is necessary to help imbalances in the body.

You can make this as challenging as you want by using heavier weights or increasing the reps on each side to 10 rather than 5 each side. You will also be able to modify and make it fit your needs too. Modifications in the descriptions.

Reverse lunge box steps ups
Bird dog row 
Palof glute bridge
Side plank dips 
Squat to kettle swing
Kb snatch 
Rest no more than 30 sec. Ideally want little to no rest between rounds and keep going until timer is up or 7 rounds is complete.

**Perform 7 rounds or set timer for however long you have and perform as many rounds as possible.

5 reps each leg. Choose a height you are comfortable with. Modify and use just body weight or add moderate weight to a low elevation or the floor.

Note: if it’s on the floor you’ll do a reverse lunge to forward lunge or you can do a reverse lunge to knee drive.

Reverse lunge to box step ups

- 5 reps each side 

Place your hand on a elevated surface and your opposite leg on the floor
- Hold a db in your other hand and extend your opposite leg behind you
- Pull the dumbbell up keeping your elbow close to your body 
- Keep your core tight

Bird dog rows

Recommended reps= 5 per side 

Tie a band to a steady surface near the ground.

Lay lateral to it (the farther away you are the harder it is.

-Engage your core 
-With both hands Pull the band directly over your chest
-Press through the leg that is closest to the band while lifting the other in the air.
- To switch sides, flip over so that your other leg is the closest to the band. 
-no wiggling

Paloff Press Single Leg Glute Bridge

5 reps each side 

On an elevated surface (or on the ground with a knee down for stability) you will perform one hip dip into one side crunch. 

Remember you can do 30 seconds per side or 15 seconds per side. Your choice!

Side Plank Hip Dips + Side Crunch

Please don’t be intimidated by this movement. When in doubt just do standard kettlebell swings! 

You’ll do a standard swing, then squat down to a frog squat position for your next swing, and then stand back up. Alternate between the two.

This movement is more about timing and getting used to the coordination than it is about strength.

Again, you can always do standard KB swings.

Kettlebell Squat Swing

For these snatches you are going to alternate arms.

It’s 10 snatches per arm, but the key to this movement is settling the dumbbell or kettlebell on the ground before you switch hands. Your glutes and heart rate should notice this.

If you do not feel comfortable with a snatch, you will deadlift the dumbbell, curl it to your shoulder, and then shoulder press it overhead.

Dumbbell (or KB) Snatches

Full Body: interval + unilateral stability

Dumbbell Full Body 7.26.22

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

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 ❤️

Dumbbell Full Body 7.26.22

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