Name: Playbook - Hannah Bower - Gym Full Body 10.26.22
Uploaded: 2022-12-19T14:00:52.168Z
Duration: 45 min
Description: Gym Full Body 10.26.22

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

Loved this one! Had to use bands for the pull-ups but those were hard!!! Thank you ❤️

Caitlin

Autumn

Morgan

Amy Escamilla

Wish I’d done the marches before the triceps. Had a hard time keeping tension in the band!

Aubrey

You will need a pair of dumbbells, box/bench/stable surface, band, and a pull-up bar (can use machine) for this workout. If you are at home modifications and substitutions are included in the descriptions.

IMPORTANT: the key to this workout is rest time.

In each superset it follows this format:

there is zero rest from the first movement to the second movement. Meaning you will go immediately from movement A to movement B. You will rest after each set.

You will need a pair of dumbbells and a bench/sofa/chair/ SAFE stable surface.

You will do step-ups on your right leg and then immediately into bench hops on your right right leg.

Rest as needed before you do step-ups on your left side immediately into bench hops on your left.

1-2 minute rest before starting the second set.

You will do step-ups on your right leg and then immediately into bench hops on your right right leg.

Rest as needed before you do step-ups on your left side immediately into bench hops on your left.

Reps are per side 
Recommended reps: 6-8 

Modifications: lower the height/remove weight 

Substitutions: reverse lunge 

Form:
-Engage your core, retract shoulders, feet firmly planted on the ground to start 
-place one foot on a stable and safe surface 
-lean foreword and hinge at the hips 
-using your core and Glutes press through the elevated foot 
-do not use your back foot to jump/push yourself off the ground
-try not to use the back foot at all

Step-Ups

Reps are per side
Recommended reps: 8-10 

Modifications: Bodyweight step ups (take the jump out)

Substitutions: reverse lunge to knee drive (can add hop)

Bench Hops

Step-Ups ss Bench Hops

You will need a pair of dumbbells and bench/box/or stable and safe surface.

You will go immediately from your row into your push-ups.

Rest after a set, not between movements.

Reps are per side 
Recommended reps: 8-10 
Pause at the top for 1-2 seconds, slow and controlled on the way down 

Modifications: place one knee down on the side of the bench

Form:
-in a bent over position engage your core 
-before you row the dumbbell, engage your scapula (think about retracting your shoulder blades down and together)
-with scapula engaged, squeeze your lats 
-then you will pull the dumbbell to your rib cage/hip 
-hold at the top 
-slowly lower down

Bear Bent Over Row

Recommended reps: 8-10 

Modifications: hands flat on the ground

Substitutions: standard push-ups on the ground, knee push-ups 

Form:
-start with an engaged core, Glutes and inner thighs activated, hips square to the ground 
- bend your elbows at a 45 degree angle 
- lower your chest, keeping torso from sagging or arching 
-pause at the bottom 
-press back to starting

Feet Elevated Push-up

Bent Over Row ss Elevated Push-ups

Name of the game of this workout:

No rest between the pull-ups and the skull crushers.

Rest between sets not movements.

You will pull-up to your chin, from there all your reps will be halfway down and paused. Your elbows do not extend until you are done. Half rep pull-ups are a challenge!

Recommended reps: 4-6 
1 rep= halfway down and back up 
Pause= 1-2 seconds 

Modifications: use a machine, use bands, use a chair or wall by placing a foot on the surface for assistance 

Substitutions: inverted row 

Progressions: see tutorials highlight for pull-up progressions and visuals for modifications

1/2 Pause Pull-Ups

Recommended reps: 6-8
Pause= 1-2 seconds 

Modifications: can perform these standing on the back of a chair, seated bench, sofa, bed frame 

Substitutions: laying on the ground dumbbell skull crushers 

Form:
-start with core engaged and on your knees, place your hands on a bar or stable surface 
- With your elbows in, bend your elbows and duck your head under the bar
- Once your head is under the bar, push your body back to the starting the position by straightening your elbows

Skull Crushers

Pause 1/2 Pull-Ups ss Skull Crusher

This is one of my all time favorite movements 

Recommended reps: 5 per side 
Pause: 1-2 seconds at the top 

Modifications: can use a cable, can also be on the ground 
Substitutions: weighted deadbugs  

Form:
-attach a band to a stable surface 
-place your shoulders on a bench or box (if at home you can also do these on the ground)
-pull the band and engage your core and your Lats, engage your glutes as you keep your hips lifted 
-lift one knee to a 90-90 degree keeping your hips still 
-keep pulling on the band 
-you should feel it in your glutes, core, and lats

ISO Glute Bridge March

Gym Full Body 10.26.22

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.

Brittney

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

Love this combo so much!!!! Great "quick" sweat to start the year 💪 🔥

Minimal Equipment FullBody 10.5.22

Perfect workout while on vacay 🔥❤️

Maggie

This workout really pushed me to give my best!

Jackie

Bodyweight FullBody 9.28.22

Aissa Trevino

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

Leigh-Ann

Bodyweight HIIT 9.20.22

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

Nikki Ouk

Jessica

Loved this workout! Felt good to lift heavy!

Meghan

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

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

Rylee

Niccole

Dumbbell Full Body 9.12.22

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

Kirrie

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🔥🔥😅

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!!!

Nicole

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.

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!

Whitney

Bodyweight Full Body HIIT Circuit 3.27.21

Loved it. So many different movements was great to keep my brain distracted. Cool down at the end was the best.

Getting back into the swing of workouts and this is just what I needed. I took my time and felt the burn!

Gym Full Body 10.26.22

Community

More workouts from Hannah Bower