Name: Playbook - Hannah Bower - Medicine Ball + Dumbbell Full Body HIIT
Uploaded: 2024-03-06T20:30:23.715Z
Duration: 45 min
Description: Medicine Ball + Dumbbell Full Body HIIT

Chris Lwanga

Caroline Mbabazi

Definitely had to modify but what a tough great workout. And on vacation! Looking forward to the day I’m strong enough to complete it without modifying!

Stephanie

Great!! I added another round to each circuit and it was killer! Thanks Hannah!

Ashley Jennings

Awesome! Way harder than it looks at first!

Tree

Anna

Kency

Holy burn 🔥 
So excited to start this 8 weeks!!

Haley

Amazing !!! Kicked my ass into gear 💯🔥

Maria Trinidad

Tamara

It was amazing and I’m soaked in sweat!!

Nicole

Jordan

Really good, aside cardio, I haven’t worked this hard in a while. Feel like I need to push myself more and modified a few things but it was perfect as someone returning to the gym 🦋

Yolanda

Brittany

Jekka L. Kuhlmann

Logan Shultz

Christian

Kelsey Slattery

Loved it!! Super tough but good change for me!

Madi

3rd time doing this one and I think it was the hardest this time!

Rylee

First workout done! Loving your app. Thank you for kicking my butt! 💕

It was a really great workout. Broke a sweat

Will

TOUGH. i work out frequently but lately have just been all about the weights so this is a change! but i love it!

kielee

Great! Loved the workout! I was a bit confused about how to make the timer work automatically. Otherwise, looking forward to the next workout!

Erin

So good! Kicked my butt!! Haha. Can’t wait to keep going!!

Mica Betts

I struggled but I did as much as I could. I definitely was working hard and feeling the burn!

Elizabeth

Kathleen

Fell off track so I started over and this was 10x harder today!

Great! Can you create a tab just for the stretch and make them separate so we can follow easier?

Laura

such a great pump first thing in the morning!

Milandi

Haven’t felt a shoulder burn like that in a while. I feel amazing

Grace

Awesome full body workout! Definitely hurt in the good way!

April

This is my second time going through this program. The first time was with the PDF guide and let me tell you using the app is 1000% easier and keeps me on track and motivated.

Jenna

Tatum

Veronica

This kicked my butt!! Thank you Hannah, exactly what I needed to jump start back into my workouts. 💖👍🏼

Great start to a program. I expect to progress farther than I think possible by the end!

Sarah Mauricio

Amazing, I was looking for a change in my workout because I was bored with what I’ve done for the last two months.  I was losing motivation to get Way from my mom bod and I think I’ve found it!

Danielle Schumacher

Always harder than it looks like it's going to be

Jen B

Shelby

I’m starting to realize how out of shape I really am! 🥴 great workout!

Marissa Comar

I’ve been following you on insta for a while glad I finally joined!

Tasha

Great combo of movements for my first workout! So sweaty!

Aubrey

Brooooo I was reading it and I was like “oh this seems easy” yeeeet this workout whooped my ass 😂😭😭 best feeling ever

Jackie

You will need a pair of dumbbells, a cable machine or band, and a medicine ball for this workout. 

As always, this workout can be modified to do at home. Please reach out if you have any questions :)

Warm-Up:

• Run 1⁄2 mile, 10x alligator chops, 10x windmills, 20x standing toe touches

Workout:
A1: Medicine Ball Slams
A2: Front Delt Raise
A3: Medicine Ball Slams
A4: Lateral Delt Raise
A5: Bent Over Row

Circuit B: Perform each exercise for 1 minute. Rest 30 seconds in between each exercise

B1: Burpee Pushup
B2: Glute Bridge Bicep Curl
B3: Mt. Climbers
B4: Shoulder Press
B5: Plank Hold

Cooldown:
• Stretch – watch the video for reference

- Grab a medicine ball and stand with feet shoulder-width apart
- Begin by reaching back as far as you can holding the ball
- Swing arms forward and slam the ball against the ground in front of you as hard as possible
- Catch ball as it bounces off the ground and repeat

Medicine ball slams

- Hold the dumbbells by your side
- Come up until the dumbbells reach your shoulders
- Come down in a controlled motion

Front delt raises

- Hold the dumbbells with your palms facing down
- Lift until it reaches shoulder height 
- Come down in a controlled motion

Lateral raises

- Lean forward keeping your knees slightly bent
- Your back should be in a neutral position
- Pull the dumbbells up keeping your elbows close to your body
- Squeeze your back and bring the dumbbell down slowly

Dumbbell row

Circuit A

- Hop placing your hands on the floor in front of you and your feet behind you
- You should be in a pushup position
- Bring your body down bending at the elbows
- Come down all the way to the floor
- Hop bringing your feet forward
- Return to the initial position

Burpee pushup

- Lay on the floor with your knees bent
- Push through your heels bringing your glutes off the floor
- Curl the band and squeeze your biceps as your come up

Glute bridge with resistance bicep curl

- Start in a push up position, pressing your hands into the floor and keeping your lower back flat by squeezing your abs
- Bring one knee toward the space between your hands and do not let the foot touch the floor until it has returned to the original position

Mountain climbers

- Hold the dumbbells with your palms facing away from you and your elbows at 90 degrees
- Press the dumbbell up above your head
- Come back to the starting position

Shoulder press

- Place you elbows on the floor
- Keep your core engaged 
- Your neck and spine should be in a neutral position

Plank

Circuit B

Medicine Ball + Dumbbell Full Body HIIT

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 🫶🏼

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 ❤️

Medicine Ball + Dumbbell Full Body HIIT

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