Name: Playbook - Hannah Bower - Gym Full Body 8.10.22
Uploaded: 2024-03-06T20:30:23.574Z
Duration: 30 min
Description: Gym Full Body 8.10.22

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 S.

Felicia

Needed something quick and effective while my daughter took a nap and this workout was perfect! 🥵

Shelby Hosman

Nikki Ouk

Love these quick workouts! Straight to point aka burn!

Cynthia Contreras

Ah-MAZING!! Short, ✔️ effective  ✔️ and challenging. ✔️ Easily modified for home. ✔️ Loved it. 😍

Jillian

Aissa Trevino

Woooooof. Underestimated that one FOR SURE

Shelby

Rachel

Charissa

This was the perfect, quick workout. I needed to get my body moving, work out some soreness but didn't want to over due it. This was just the right amount of challenge but easy on the body

Kassandra Soto

The perfect workout to squeeze in between meetings!

Nicole

Warmed up with a 25 minute hike and then finished with this and I am DRENCHED in sweat. Maybe that’s also because it’s 90 degrees…

Jessica

Jordan

Ciara

Alleah

I had intentions of going harder today but I started my cycle, my phone was on 20% and I ultimately was dreading doing my planned more intense workout so this was perfect!

Morgan

Quick and effective! My kind of workout haha

Jaclyn

Equipment: Dumbbells, bench, leg press, medicine ball

Can sub to make a DB only workout if need be. If you’re needing a quick full body workout this is a great one to incorporate in! You will be super setting an upper body exercise with a lower. This allows you to move through your workout with little rest while also increasing your heart rate a bit!

If you want a bit of variety, each set you can slightly switch up the variation. 

Ex: instead of 3 sets of side step ups, you can do 1 side step, one front step, 1 curtsy step up.

Find a height that’s knee height or above. The main focus is pushing through your hips/foot without utilizing your support leg. We want 90% of the effort on the leg extending to a stand.

Can use dumbbells for this exercise as well but you may find your hands fatiguing because of the immediate upper body exercise after and using an appropriate weight that challenges you. If you have the option, a straight bar is more ideal!

Side step ups

Make sure you are rowing back toward your hip and up. A lot of times people row too close to their chest which isn’t an optimal movement pattern for the row.

DB Row

Super Set 1

This is a hinge movement. Imagining your torso being still while your hips initiative and propel the movement. Keeping lats engaged, or packed by your side, push your hips back as if you are trying to touch them against a wall. You will bend the knees and drag the weights along your shins until your hips stop. This is your end range of motion, you don’t need to to any further. Squeeze glutes and stand back up.

DB RDL

6 each side: if you want to add some variety, wash set change the hand position. Supine, hammer, lateral, drag curl etc

Bicep Curls

Superset 2

Single leg press SS calf raises 

The higher your foot is on the plate: more glute/ham. The lower your foot is placed will work more quads.

Make sure your lower back is not leaving the seat as your knee comes to your chest: this is a lot of strain on the lower back discs. Keep back completely pressed into the bench.


Each set for the calf raise, change direction of your toes: regular pointing forward, toes turned out and toes turned in. All the way up and all the way down without bouncing. 12 reps!

Modify: goblet front squat SS standing calf raises. Still turn your toes in all 3 directions.

Superset 3

With proper core engagement- 20-30 seconds of fast my climber twists. Pull that knee in tight!

Don’t let back arch-
Keep it level with shoulders

Then go right into bird dogs.- imagine pulling your arm
And foot away from each other as far as you can and squeeze!

Core Finisher

Gym Full Body 8.10.22

Catherine

got feedback from my boyfriend to start circuit training and holy shoot i have not sweat like this since highschool!

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

Amanda

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 ❤️

Gym Full Body 8.10.22

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